Ibiro ariko 100, ni ugukurikirana buri mukobwa, kandi ishusho yoroheje ikenera kwifata bisanzwe. Niba uhora ukunda cyane ibiryo no kubura imyitozo, ishusho yawe iroroshye kubyibuha. Biroroshye kubyibuha, ariko biragoye kubyibuha.

Niba udashobora kunanuka, urashobora kugerageza kugerageza ibicuruzwa bitandatu bigabanya amavuta. Izi nama zifatika zizagufasha kugabanya ibiro 20 byoroshye, kugirango wumve ufite ubuzima bwiza nimbaraga.

Ubwa mbere, byuka kare hanyuma ukore iminota 10 yo gusimbuka jack cyangwa iminota 20 yo kwiruka ku gifu

Nyuma yo kubyuka mugitondo, iminota 10 yo gusimbuka jack cyangwa iminota 20 yo kwiruka ku gifu cyuzuye birashobora kuzamura umuvuduko wumutima wawe no gutwika amavuta.

Byongeye kandi, gukurikiza imyitozo ya mugitondo birashobora kandi gushimangira umubiri, bikagufasha gutsimbataza ingeso nziza zubuzima, no gutera imbaraga mubikorwa byumunsi no kwiga.

Icya kabiri, gusiba inzu y'ibiryo byose, amafunguro atatu asanzwe

Ntukabike ibiryo murugo, cyane cyane ibiryo byubusa nkibishishwa byibirayi, popcorn, na shokora, kugirango wirinde gufata karori nyinshi utabizi.

Tugomba gukomeza kugira akamenyero ko kurya, amafunguro atatu kumunsi mugihe kandi ukurikije umubare. Amafunguro atatu yo kurya ibiryo byiza byingenzi, kurya imboga n'imbuto nyinshi hamwe nibiribwa bikungahaye kuri proteyine, kugabanya gufata isukari nyinshi, ibiryo birimo amavuta menshi, bishobora kugufasha kugenzura ibiribwa bya calorie, bikagera ku ngaruka zo kugabanya amavuta.

Igitekerezo cya gatatu, hindura gahunda yo kurya, banza urye imboga

Abantu batakaza ibiro barashobora guhindura gahunda yo kurya, kurya mbere imboga za fibre nyinshi hamwe nibiryo bya poroteyine, bishobora kongera guhaga no kugabanya gufata ibiryo birimo kalori nyinshi.

Birasabwa kurya salade yimboga cyangwa isupu mugihe cyo kurya, hanyuma ukarya ibiryo byingenzi ninyama, bifasha kugenzura ibiryo bya calorie no guteza imbere kugabanya amavuta.

Fata urugendo rw'iminota 10 nyuma yo kurya mbere yo kwicara

Ntukicare cyangwa kuryama ako kanya nyuma yo kurya, ariko fata urugendo rw'iminota 10 cyangwa ibikorwa bihagaze, bizafasha igogora kandi birinde amavuta.

Tugomba kwirinda kwicara cyangwa kuryama umwanya muremure, kandi tugakoresha umwanya muto wo kwimuka, kongera ibikorwa bikora bifasha gukomeza metabolism no kwihutisha gutwika amavuta.

Inama 5: Ifunguro rirangiye mbere yisaha 7

Ifunguro rinini cyane rishobora gutuma umuntu atarya kandi akabyibuha, bityo gufata ifunguro rito. Ifunguro rya nimugoroba rigomba kugerageza kwirinda kurya mu masaha abiri mbere yo kuryama, kandi nibyiza kurangiza mbere ya saa moya zumugoroba, bishobora kugufasha kugenzura ibiryo bya calorie nijoro kandi ukirinda kugira ingaruka kubitotsi kubera guhaga cyane nijoro.

Icyifuzo cya 6: Igice kimwe cyamahugurwa yimbaraga buri munsi

Kongera imbaraga zamahugurwa kugabanya ibiro nuburyo bwiza bwo kongera imitsi no kuzamura igipimo cya metabolike. Gukora imyitozo yingufu zindi minsi yose, nko guswera, gusunika hejuru, gukanda intebe, umurongo, gukuramo, nibindi nkibyo, birashobora kugufasha kwihutisha gutwika amavuta no guhindura umubiri wawe.

Mugihe ukora imyitozo yimbaraga, witondere gahunda ihamye ya gahunda yo guhugura, hitamo icyerekezo gikwiye nuburemere kugirango wirinde gukomeretsa. Muri icyo gihe, witondere indyo yuzuye no kuruhuka, urebe neza imirire ihagije nigihe cyo gusinzira.