Nigute ushobora gukaza imitsi mugihe cyo kwitoza imyitozo?

Usibye imyitozo yuburemere yuzuye kugirango tunoze imitsi, dukeneye no kugenzura ijanisha ryumubiri. Kuberako ibinure birenze bitwikiriye umurongo wimitsi, inyama zawe ntizigaragara.

Xiaobian ikurikira kugirango dusangire imyitozo mike, irashobora gutuma imirongo yimitsi yawe igaragara neza yewe!
1, gahoro gahoro kunoza ubukana bwimyitozo yindege
Mugihe cyamahugurwa yo kubaka imitsi, dukeneye kandi gukomeza imyitozo ya aerobic inshuro 2-3 mucyumweru, imyitozo ya aerobic irashobora gushimangira imikorere yumutima nibihaha, bikongerera ubushobozi imyitozo. Nyamara, imyitozo ngororamubiri nkeya ya aerobic igira ingaruka kumikorere yo gukura kwimitsi, birasabwa ko wongera buhoro buhoro ubukana bwimyitozo yindege.

Ku ikubitiro, urashobora gusa kugenzura kwiruka, gusiganwa ku magare ndetse nindi siporo, ariko nyuma yigihe runaka, ubushobozi bwawe bwa siporo buzatera imbere, kwihangana kumubiri bizakomera, dushobora guhitamo imyitozo yimbaraga ndende, iyi myitozo yindege hamwe na imyitozo, byombi kumena ibinure no gukora imitsi, birashobora kugufasha guhanagura amavuta make mumubiri icyarimwe, kugirango imirongo yimitsi igaragaze.
Amahugurwa akomeye cyane, nk'amahugurwa ya HIIT intera, gusimbuka umugozi, imyitozo yo kwiruka, akenera iminota 20-30 buri mwanya kugirango agere ku ntego y'imyitozo ngororangingo, igihe gito, inyungu zo kwinezeza.

2. Ongeramo poroteyine nubunini bukwiye bwa karubone nyuma yo guhugurwa
Gukura kwimitsi ntigushobora gutandukana ninyongera yimirire, kandi kwiga kurya mugihe cyimyitozo ngororamubiri birashobora kunoza imikorere yo kubaka imitsi. Nyuma yimyitozo yimyitozo ngororamubiri imeze nabi, iki gihe amafunguro yinyongera arashobora kongera imbaraga mumitsi, kandi igipimo cyamavuta kiri hasi cyane.
Kubwibyo, nyuma yiminota 30 nyuma yimyitozo ngororamubiri, urashobora guhitamo kurya amagi yatetse + ibice 2 byumugati wingano cyangwa ikiyiko cya poroteyine yuzuye + igikombe cya oatmeal kugirango wuzuze imirire yumubiri, kunoza umuvuduko wo gusana imitsi, kugirango imitsi ikura cyane.

3. Komeza indyo yuzuye ibinure kandi wongereho amavuta meza
Ibinure nibintu byintungamubiri byingirakamaro kumubiri, bishobora guteza imbere imisemburo ya hormone kandi bigafasha guhuza imitsi. Ariko, gufata ibinure byinshi birashobora gutuma ibinure birundanya.
Ibinure biri hose, kandi urashobora kurya cyane niba utitonze. Ibinure bikunze kuboneka mu magi, amafi, ingurube, avoka, imbuto, shokora, na keke. Trans fatty acide ntabwo ari nziza kubuzima bwawe. Birashobora gutera umubyibuho ukabije n'indwara z'umutima.

Tugomba kwitondera indyo yuzuye, kuzuza ibinure byiza, guhitamo amagi, ibiryo byo mu nyanja, ibinyomoro kugirango umubiri ukomeze amavuta, guhitamo amavuta meza nkamavuta ya elayo mugihe utetse, gukora amavuta make no guteka umunyu, kugenzura gufata ibinure.
Muri icyo gihe, ugomba kwirinda ubwoko bwose bwa kuki, shokora, cake ibiryo bitameze neza, ibinure muri ibyo biryo ntabwo bifasha ubuzima, bizagira ingaruka kumikorere myiza.

4, gukwirakwiza neza ibiryo bya karubone nziza

Ibiryo byingenzi bikungahaye kuri karubone, kandi gukoresha umubiri wa karubone biratandukanye mubihe bitandukanye. Umubiri uba udafite ubushobozi mugitondo, mugihe inyongera ya karubone irashobora gutanga imbaraga za metabolike mumubiri, kandi igipimo cyamavuta ya synthesis kiri hasi muriki gihe.
Mwijoro, hafi yo gusinzira, iki gihe coefficente yimyitozo ngororamubiri iragabanuka, kandi karibiside nyinshi irakoreshwa muriki gihe, kandi ibinure biroroshye kwegeranya.
Kubwibyo, turashobora kongeramo ibiryo byingenzi bya karubone ya mugitondo na mbere na nyuma yimyitozo, kandi tukagabanya gufata ibiryo byingenzi bya karubone, nimugoroba, bifasha kubaka imitsi no kugabanya ibinure no kunoza ingaruka zubuzima bwiza.