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Ibintu 5 byagufasha gutakaza ibiro nyuma yo kubyara

Yanditswe kuwa 19-06-2017 Saa 12 : 30

Kubyara bitera ibyishimo umubyeyi ndetse n’umuryango muri rusange, kubera baba bungutse ikiremwa gishya mu muryango ndetse no ku isi.

Nyuma yo kubyara ubuzima busanzwe burakomeza, abagore batandukanye bakifuza gusubirana cg se kugabanya ibiro biba byariyongereye mu gihe batwite.

Ubushakashatsi bwakozwe bwerekana ko, muri rusange abagore benshi basubirana ibiro bari bafite mbere yo gutwita byibuze nyuma y’umwaka umwe.

Gutakaza ibiro nyuma yo kubyara bisaba igihe, kuko uretse nyuma yo kubyara, uba unasabwa gukomeza kurya indyo yuzuye kandi ihagije, mu rwego rwo kubungabunga uwo wibarutse. Ariko kandi muri ibi byose ukazirikana no ku buzima bwawe.

Twaguteguriye ibintu byagufasha mu kugabanya ibiro, gusa umubyeyi uko waba ushaka kunanuka kose, ntugomba kubikora vuba vuba, ugomba kwihangana bikagenda biza.
Ibintu 5 byagufasha gutakaza ibiro nyuma yo kubyara

Konsa : Mu gihe wifuza kugabanya ibiro, ikintu cya mbere ugomba gukora ni ukonsa, usibye kuba bifitiye akamaro kanini cyane uwo wibarutse, konsa bigira uruhare runini mu kugarura imikorere isanzwe y’umubiri nyuma yo kubyara.

Mu gihe utwite ibinure biriyongera, umubiri ugatangira kwinangira k’umusemburo wa insulin ndetse n’urugero rw’amavuta atandukanye rukajya hejuru mu mubiri. Ibi byose bigabanywa no konsa.

Gukora sport byibuze iminota 30 : Nyuma y’amezi 3 ubyaye, umubiri wawe uba washobora gukora imyitozo ngorora mubiri kandi ikomeye. Gukora sport kenshi ni uburyo bwiza bwo gutakaza ibiro nyuma yo gutwita.

Ushobora gutangira ukora sport zoroheje, mu rwego rwo kwirinda kuba wakwinaniza cg wakwivuna cyane. Zimwe mu zo twavuga ; kugenda n’amaguru ahantu harehare, kwiruka buhoro buhoro, koga, kuzamuka umusozi, kunyonga igare ndetse n’izindi zikorerwa muri gym (aerobics).
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Kunywa amazi cyane : Buri muntu wese wifuza gutakaza ibiro, ntugomba na rimwe kwicisha inyota umubiri wawe. Kunywa amazi kenshi ku munsi, bifasha mu mikorere y’umubiri ituma hatwikwa ingufu (calories) nyinshi.

Mu gihe ushaka kugabanya ibiro nyuma yo kubyara, ugomba kunywa byibuze hagati y’ibirahuri 8 n’10 by’amazi ku munsi. Gusa abantu bose bitewe n’uko bangana ntubakenera urugero rungana rw’amazi, imirimo bakora ndetse n’aho baba.

Uburyo ushobora kumenya niba unywa amazi ahagije, ni ukureba ibara ry’inkari zawe, ziba zigomba kuba zidafite ibara, mu gihe unywa amazi ahagije.

Kurya neza : Kurya indyo yuzuye kandi ikungahaye ku ntungamubiri ni ingenzi cyane, kuko bigufasha mu kubona amashereka ahagije, ndetse bikaba byakurinda kugira ibiro birengeje urugero.

Aho kurya amafunguro atagufitiye akamaro (nk’amafiriti, fanta, injugu, imigati, n’ibindi), ugahitamo akize cyane kuri fibres atuma ugira ubuzima bwiza kandi ukamara igihe uhaze.

Ugomba kurya kandi ibiryo bikungahaye kuri calcium, proteyine ndetse na omega-3 fatty acids (iboneka cyane mu mafi)

Aho kurira ibiryo byinshi icya rimwe, ushobora kugenda urya ducye, amasaha atandukanye mu rwego rwo gutuma ibipimo by’isukari mu maraso biguma ku rugero rukwiye kandi bikakurinda kurya ibyo udakeneye.

Kwirinda stress : Nyuma yo kubyara, inshingano ziba nyinshi cyane, bigakomerera ababyaye bwa mbere, ndetse bikaba byanabahoza kuri stress idashira.

Mu gihe wifuza kugabanya ibiro nyuma yo kubyara ugomba kwirinda no gushaka uburyo bwose ugabanya stress. Byaragaragaye ko yongera umusemburo wa cortisol mu maraso, umusemburo utera kwiyongera ibiro, cyane cyane ibinure byo ku nda.

Cortisol kimwe na adrenaline ni imisemburo yiyongera iyo ufite ibibazo byinshi cg uhangayitse, bikarangwa no guhora wumva unaniwe, kurakazwa n’ubusa, gushaka kurya cyane (wibanda cyane cyane ku biryo birimo amavuta n’ibiryohera cyane cg ibyo uhekenya), ibi byose nibyo byongera ibiro kabone niyo waba ukora sport.

Mu rwego rwo kwirinda cg kugabanya stress, uba ugomba gukora ibigushimisha, niba igihe cyose ukimarana n’umwana ukaba wasaba umufasha wawe kugufasha umwana mu gihe nawe uri kuruhuka, ukaba wakwiyumvira uturirimbo tugufasha kugabanya stress, ushobora no gukora meditation ndetse na yoga.

Kwirinda kuryagagura : Ababyeyi bonsa benshi bakunda kurya buri kanya, ibi birumvikana kuko baba basabwa byinshi. Gusa ugomba kwitondera ibyo urya buri kanya, hari ibyo kurya bishobora gutuma aho kugabanya ibiro, ahubwo birushaho kwiyongera.

Aho kurya ibiryo birimo amavuta cg amasukari menshi, ugahitamo imbuto, ukaba wahekenya karoti, yogurt, cg se fromage ariko zigabanyijemo ibinure. Ibi byose byatuma wumva uhaze igihe kirekire kandi wariye neza.

Kuryama bihagije : Biragoye ko umubyeyi ukibyara ashobora gusinzira neza nijoro, gusa hari uburyo ushobora kwirinda kutaryama igihe gihagije.

Kuryama ni ingenzi mu gihe wifuza kugabanya ibiro, iyo uryama igihe gito, bishobora guhindura imikorere y’umubiri wawe aho kugabanya ibiro ahubwo bikaba byakwiyongera.
Kutaryama igihe gihagije bizanira ibibazo bitandukanye umubiri ; harimo kubura imbaraga zo gukora sport niba wari usanzwe warabyiyemeje, kuzamuka kwa stress, nayo ikongera urugero rw’umusemburo wa cortisol, utera kwiyongera ibiro cyane cyane ku nda ndetse n’ imihindagurikire ku misemburo ya leptin (uyu ni umusemburo utuma wumva nta nzara ufite) na ghrelin (uyu ni umusemburo wongera inzara).

Ibyo wakora ukaryama amasaha ahagije :
Mu gihe umwana aryamye nawe ushobora guhita uryama, ukirengagiza cg se ugashaka abagufasha indi mirimo yo mu rugo. Ushobora kugabana imirimo kandi n’umufasha wawe cyane cyane iya nijoro.

Source : umutihealth

Ibitekerezo byanyu

  • Muraho barimu beza. Nonese komuvuze ngo ibiro umubyeyi abigira mugihe cyo gutwita kd hakaba harabandi bananuka cyane igihe batwite abobo nyuma yokubyara babigenza bate ngo umubiri wabo ugaruke ?murakoze cyane turabakunda.

  • Muraho neza ?
    Kunanuka cg kutiyongera ibiro ku mugore utwite ni ikibazo. Kuko ubusanzwe umugore utwite agomba kwiyongera ho hagati ya 1kg kugeza ku 2 kg buri kwezi.

    Nti mwiyime ibyo kurya babyeyi beza ngo mutabyibuha, izo nama zo hejuru zizabafasha nyuma yo kubyara mugende musubira kuri gahunda.

    Kunanuka cg kutiyongera ibiro bishobora guterwa na ya sesemi no kuruka umugore utwite agira. Ubonye ibyo bimenyetso bikabije ukwiye guhita ugana ivuriro.

    Murakoze.

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