1, imyitozo ntigishyuha

 Washyushye bihagije mbere yo gukora? Gushyuha ni nko kohereza ikimenyetso "cyiteguye kwimuka" mu bice byose byumubiri, ukareka imitsi, ingingo, hamwe na sisitemu yumutima nibihaha byinjira muri leta buhoro buhoro.

 Nk’ubushakashatsi bujyanye n’ubushakashatsi, imyitozo ngororamubiri itaziguye idashyushye bizongera ibyago byo gukomeretsa hejuru ya 30%, ibyo bikaba bishobora gutera imihangayiko n'ububabare.

 2, fitness nta gahunda, imyitozo ihumye

 Hatariho intego isobanutse noguteganya gushyira mu gaciro, kwitoza iki gikoresho mugihe gito no kwiruka gukora indi siporo mugihe gito gusa ntibishobora kugera kuntego nziza, ariko kandi bishobora gutera ubusumbane bwumubiri kubera imyitozo idahwitse. 

Abahanga bavuga ko guteza imbere gahunda yimyitozo ngororamubiri yihariye, ukurikije uko umubiri wabo umeze, intego zabo hamwe nigihe cyateganijwe, imyitozo igamije, imyitozo ngororamubiri irashobora kubona ibisubizo kabiri ibisubizo hamwe nimbaraga zimbaraga.

  3, igihe cya siporo ni kirekire cyane, birenze 

Waba umara umunsi wose ukora, utekereza ko igihe kirekire ari cyiza? Mubyukuri, imyitozo ngororamubiri ikeneye umubare ukwiye, kurenza urugero bizatuma umubiri winjira mumunaniro wumunaniro, umunaniro wimitsi, ntushobora kugarurwa neza no gusanwa. 

Abahanga bagaragaza ko niba ukora amasaha arenga 15 y'amahugurwa akomeye mu cyumweru, ushobora kugwa mu mutego wo gukabya. Abantu barenza igihe kinini, ubudahangarwa buzagabanuka, byoroshye kurwara, kandi umuvuduko wo gukira imitsi uratinda, ndetse no gutera imitsi bishobora kubaho.

4, ntukite ku micungire yimirire 

Kwitwara neza ntabwo ari ugukora ibyuya muri siporo gusa, indyo nayo igira uruhare runini. Ibyo bita amanota atatu bitoza ingingo zirindwi zo kurya, niba wibanda gusa kumyitozo ngororamubiri, ukirengagiza imirire, ingaruka ntizabura kuba zishimishije. 

Irinde ibinure byinshi, isukari nyinshi, ibiryo bitunganijwe cyane kandi wige kurya neza. Abantu bagabanya cyane ibinure bagomba kugenzura neza intungamubiri za calorie, ariko ntibagomba kurya cyane, kurya agaciro ka metabolike ihagije buri munsi, kandi bagakora amavuta make na karubone nziza. Abantu bubaka imitsi bagomba kongera muburyo bukwiye bwa kalori kandi bagakora indyo yuzuye proteine ​​nyinshi kugirango proteine ​​ikure.

  5, wirengagize ibikorwa bisanzwe, ukurikirane buhumyi uburemere bunini 

Igipimo gikwiye cyo kugenda nurufunguzo rwo kwemeza ibisubizo byubuzima bwiza no kwirinda gukomeretsa. Niba gusa gukurikirana uburemere bunini kandi ukirengagiza ibisanzwe byimikorere, ntibishobora gusa gukoresha neza imitsi igenewe, ariko birashobora no gutera imitsi kunanirwa, kwangirika hamwe nibindi bibazo.

Kurugero, mukanda kuntebe, niba imyanya idakwiye, biroroshye gushyira igitutu kinini kubitugu no kuboko. Iyo ukora squats, ivi ryiziritse imbere, biroroshye rero gukomeretsa ingingo hamwe nibindi bibazo. 

6. Kunywa no kunywa itabi nyuma yo gukora 

Inzoga zirashobora kandi kugira ingaruka kumitsi no gukura nyuma yimyitozo ngororamubiri, kandi kunywa itabi birashobora gutuma imiyoboro yamaraso igabanuka, bikagabanya itangwa rya ogisijeni nintungamubiri. Kunywa no kunywa itabi nyuma yimyitozo ngororamubiri bizagabanya cyane ingaruka zubuzima bwiza ndetse birashobora no kongera ibyago byindwara. 

Amakuru yerekana ko abantu bagumana ingeso mbi nkigihe kirekire batezimbere umubiri wabo byibuze 30% ugereranije nabatanywa itabi ninywa.