Imirire Ubuzima

Ibyo ukwiye kurya nyuma yo gukora siporo

Siporo ni uburyo bwiza bwo gukomeza imikaya, gusohora imyanda mu mubiri, ariko ni na bumwe mu buryo bufasha kuringaniza ibiro dore ko iyo ukora sikoro utwika calories n’ibinure muri rusange dore ko n’abanyarwanda bakunda kubyita kuyaza ibinure.

Nyamara icyo wakora siporo ugamije cyose, uba ukeneye ingufu nanone ari byo bakunze kwita recuperation. Aha rero hahita haza ikibazo ngo ni iki narya cyangwa nanywa nkagarura ingufu natakaje.

 

Iyi nkuru igihe kuguha bimwe muri byo.

 

  1. Amafi

Kurya ibikungahaye kuri poroteyine nyuma ya siporo ni byiza kuko bigabanya igihe umubiri ukoresha wisana kandi bikakongerera ingufu. Impamvu ni uko poroteyine zituma ubwonko bwacu bumenya umusemburo wa leptin utwongerera ingufu bityo bigatera kudasonza.

Kurya amafi rero niyo waba umuhore umwe wayo biguha byibuze garama 20 za poroteyine.

  1. Amagi

Amagi na yo ni indi soko ya poroteyine kandi anabonekamo vitamini B zinyuranye, D na E akanabonekamo ibinure bya omega-3. Amagi abiri yagufasha.

  1. Umuceri w’ikigina

Uyu ni wa muceri uba ugifite agashishwa k’inyuma, utaranyuzwa mu mashini ngo iwucyeshe usigar ari umweru. Muri make ni nka wawundi tugisekura twasekuraga ukavaho igishishwa gusa. Wuzuye ibisukura umubiri kandi ubonekamo fibre ndetse ugabanya cholesterol mbi mu mubiri. Wibuke ko utawurya wonyine, ni byiza kwufatana n’ibituma ugira poroteyine zuzuye nk’ibishyimbo cyangwa amashaza.

  1. Yawurute y’imbuto

Iyi ni yawurute yongerwamo uburyohe n’imbuto aho gushyirwamo isukari. Iyi yawurute iba ikungahaye kuri poroteyine naho za mbuto zikongeramo vitamini n’imyunyungugu binyuranye. Imbuto zose ni nziza zaba inkeri, imyembe, imineke cyangwa ipapayi, wahitamo bitewe n’iyo ukunda.

  1. Utubuto

Utubuto duhekenywa mu moko yose bwaba ubunyobwa, sesame, inzuzi z’ibihaza, chia n’utundi twose wabona ni twiza. Twinshi muri two dukungahaye ku binure bya omega-3 bizwiho kuringaniza igipimo cy’isukari mu maraso.

  1. Kunywa

Ibyo kunywa ni ngombwa dore ko uba watakaje amazi menshi ubira ibyuya ndetse haba hanagendeyemo imyunyungugu inyuranye. Ni byiza kunywa amazi ariko bikaba akarusho iyo unyoye imitobe y’imbuto zivangavanze (smoothies), kuko bifasha umubiri kugarura ibyo watakaje.

 

Nyuma ya byose usabwa kuruhuka, kandi kurya no kunywa ntukabikore hatarashira byibuze iminota 30 umaze gukora siporo, keretse amazi ushobora kunywa macye macye, na bwo bitari ako kanya

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