6 fitness yera igomba kumva ibicuruzwa byumye:

1. ** Isano iri hagati yimitsi n'ibinure **: Mugitangira cyo kwinezeza, abashya benshi bakunze kwitiranya igitekerezo cyimitsi n'ibinure. Mubyukuri, nibintu bitandukanye rwose.

Imitsi ni isoko yumubiri, kandi ibinure nububiko bwingufu. Binyuze mu myitozo yimbaraga, turashobora kongera imitsi, kandi binyuze mumyitozo ya aerobic, dushobora kugabanya ibinure, kugirango tugere ku ntego yo gutereta.

2.

Tugomba gutegura gahunda yimyitozo yihariye ishingiye kumiterere yacu, intego zubuzima hamwe na gahunda yigihe kugirango tumenye ingaruka nziza zimyitozo ngororamubiri.

3. ** amanota 3 imyitozo amanota 7 kurya **: Kwitwara neza ntabwo ari imyitozo gusa, indyo ningirakamaro. Ibyo bita "ingingo eshatu z'imyitozo n'ingingo zirindwi zo kurya" bivuze ko nubwo imyitozo ari ngombwa, indyo yuzuye igira ingaruka zikomeye ku ngaruka zo kwinezeza.

Tugomba kwiga kurya neza kandi tukirinda ibiryo byubusa mugihe tureba ko dukoresha proteine ​​zihagije, karubone ndetse n amavuta meza kugirango dushyigikire umubiri kandi ukure.

4. ** Guhuza akazi nikiruhuko ni ngombwa cyane **: Abashya benshi kugirango bakurikirane ibisubizo byihuse, akenshi imyitozo ikabije, birengagije akamaro ko kuruhuka.

Ariko, kuruhuka no gukira nibice bigize gahunda yo kwinezeza. Hatabayeho kuruhuka bihagije, imitsi ntishobora gusanwa no gukura, bishobora gutera umunaniro ukabije no gukomeretsa.

5. ** Menya neza amazi unywa **: Amazi niyo soko yubuzima nibintu byingirakamaro muburyo bwo kwinezeza. Kubungabunga amazi ahagije, kunywa ibirahuri 8-10 kumunsi aho kuba ibinyobwa bitandukanye, bifasha kugumana imikorere isanzwe yumubiri ndetse no kwangiza, kandi bigatera imitsi gukura no gukura.

6. ** Kureka kunywa itabi Inzoga **: Ingaruka z'itabi n'inzoga ku mubiri birazwi cyane cyane kububaka umubiri. Nicotine iri mu itabi ibuza gukura kw'imitsi no gukira, mu gihe inzoga zigira ingaruka ku mikorere ya metabolisme y'umubiri ndetse n'imisemburo ya hormone, ibyo bikaba bishobora kugira ingaruka ku buzima bwiza. Kubwibyo, kubwintego zubuzima nubuzima bwiza, birakenewe cyane kureka kunywa.