Ese ikizamini cyawe giheruka cy’amaraso cyagaragaje ko cholesterol yawe iri hejuru gato? Cyangwa muganga yavuze ko triglycerides yawe iri hejuru? Benshi muri twe duhora duhangayika kandi tugatinya mu bihe nk'ibi. Ariko nta kintu na kimwe cyo gutinya. Uburyo bwiza, bworoshye kandi bw'ingirakamaro bwo kugenzura ibi bibazo ni ugukora imyitozo ngororamubiri. None rero uyu munsi, reka tuganire ku buryo bwo gutangira iki gikorwa n'uko twagikomeza.
Ese tujye twitegura mbere? (Itegure)
Mbere yo gutangira akazi keza, hagomba kubaho imyiteguro mike. Gukora imyitozo ngororamubiri ni kimwe. Mbere yo kwinjira no kwiruka, tekereza kuri ibi bintu.
| Intambwe zo kwitegura | Ni iki cyakorwa? |
|---|---|
| Gushaka inama z'abaganga | Iki ni cyo kintu cy'ingenzi cyane. Mbere yo gutangira gahunda nshya y'imyitozo ngororamubiri, menya neza ko uganira na muganga wawe. Cyane cyane niba ufite indwara y'umutima cyangwa ufite amateka y'indwara y'umutima mu muryango wawe, ntukirengagize. Muganga wawe azakubwira imyitozo ikubereye. |
| Gutegura ibikoresho bikenewe | Ntabwo ukeneye ibikoresho byinshi. Shaka inkweto nziza kandi nziza ku myitozo ngororamubiri nko kugenda cyangwa kwiruka. Tekereza ibi nk'ishoramari. Nanone, hitamo imyenda ikwiriye umubiri wawe. Niba ubyifuza, ushobora kujya muri siporo, cyangwa ushobora kugura ikintu nk'udupira tworoheje cyangwa imikandara yo mu rugo rwawe. |
| Guhitamo imyitozo ikubereye | Ntushaka gukora nk'ibyo inshuti yawe ikora kuko irimo kwiga isomo rya Zumba. Ushobora kuba utabishishikajwe cyane. Nubikora, uzarambirwa mu minsi mike. Rero, hitamo ikintu ukunda cyane kandi kikunogeye. Tangira n'ikintu cyoroshye kandi gishimishije, nko kugenda n'amaguru vuba, koga, cyangwa kugendera ku igare. |
Sawa, reka dukore! (Itegure)
Iyo umaze kwitegura, ukeneye gahunda yo kugukomeza, bitabaye ibyo ishyaka rya mbere rishobora kugabanuka buhoro buhoro.
Ongeraho inshuti
Biraryoshye gukora imyitozo ngororamubiri uri kumwe n'inshuti kuruta gukora imyitozo ngororamubiri uri wenyine. Nanone, mu minsi wumva uti "Ndi umunebwe cyane ku buryo ntajyayo uyu munsi," inshuti yawe izagutera kwifuza kugenda. Biroroha iyo mwembi mufashanye.
Shaka igisubizo cy'ikirere nacyo
Mu gihugu cyacu, hari izuba n'imvura. Niba uri umuntu ujya gutembera hanze buri munsi, ukora iki ku munsi w'imvura? Tegura gahunda mbere y'igihe.
- Menya imyitozo ngororamubiri ushobora gukora mu rugo kuri YouTube cyangwa kuri porogaramu yo gukora siporo.
- Cyangwa ushobora kugenda vuba imbere mu iduka rinini. Imvura yaba izuba cyangwa izuba, ntacyo bitwaye.
Fata akamaro k'ikoranabuhanga
Telefoni yawe ishobora kugufasha cyane muri iki gikorwa. Hari porogaramu nyinshi zo gukora siporo ubu. Inyinshi muri zo ni ubuntu. Izi porogaramu zishobora gukurikirana uburebure wakoze, karori wakoresheje, n'umuvuduko w'umutima wawe. Ibyo bizakubera impamvu ikomeye.
Teganya umwanya wo gukora imyitozo ngororamubiri.
Aho gutekereza uti "Nkeneye gukora imyitozo ngororamubiri muri iki cyumweru," shyira akamenyetso kuri kalendari yawe. Urugero, teganya mbere y'igihe uti "Nzajya gutembera vuba kuva kuwa mbere, kuwa gatatu no kuwa gatanu kuva saa kumi n'ebyiri z'umugoroba kugeza saa kumi n'ebyiri n'igice z'umugoroba." Muri ubwo buryo, uzaba muto cyane kubyirengagiza.
Noneho reka dutangire! (Genda!)
Ubu ufite gahunda nziza. Noneho igihe kirageze cyo gutangira. Ibi nabyo ujye ubyibuka.
Tangira gato.
Ikosa abantu benshi bakora ni ugukora imyitozo ngororamubiri cyane kuva ku munsi wa mbere. Iyo bibaye, umubiri wumva unaniwe cyane, imitsi irababara, amaherezo, nyuma y'iminsi ibiri cyangwa itatu, uhita urambirwa gukora imyitozo ngororamubiri.
Wibuke ko urugendo rukomeye rwose rutangirana n'intambwe imwe. Noneho tangira utuntu duto.
Tangira ugenda n'amaguru iminota 10 ku munsi. Umaze kumva umerewe neza, ongera igihe ho iminota 2-3 rimwe mu cyumweru. Ushobora kongera buhoro buhoro ukagera ku minota 30-40.
Ishyirireho intego.
Shyiraho intego nto izagufasha gukomeza kugira ishyaka. Urugero, shyiraho akamenyero gato nka "Nzitabira urugendo rw'ibirometero 5 mu mezi atatu" cyangwa "Nzazamuka umusozi i Nuwara Eliya." Uzashishikarizwa gukora imyitozo ngororamubiri utabizi kuko ushaka kugera kuri iyo ntego.
Kora ku bubabare bw'umubiri
Iyo utangiye gukora imyitozo ngororamubiri, cyane cyane imyitozo ngororamubiri, ni ibisanzwe kumva ubabara gato mu mitsi yawe nyuma y'iminsi mike. Ntugatinye ibi. Ntureke ngo ububabare bukubuze gukora imyitozo ngororamubiri. Ushobora kandi gukora imyitozo ngororamubiri buri munsi. Ibi bizaha imitsi yawe ikiruhuko kandi ntuzatakaza intambwe wateye.
Gerageza ibintu bitandukanye aho gukora ikintu kimwe.
Iyo ukora imyitozo ngororamubiri imwe buri munsi, umubiri wawe uramenyera. Hanyuma umusaruro ubona ushobora kugabanuka. Hindura gato gahunda yawe.
- Niba ukunda kugenda n'amaguru, hindura umuvuduko wawe buri minsi mike. Genda buhoro buhoro, hanyuma wihute, hanyuma wongere ugende buhoro.
- Niba urimo kureba DVD y'imyitozo ngororamubiri, gerageza indi nshya igoye gato.
Ongeraho imyitozo yo gutera imbaraga (imyitozo yo guterura ibiremereye)
Uburyo bwiza bwo kugabanya cholesterol na triglycerides ni ugukora imyitozo ngororamubiri (imyitozo ngororamubiri ituma umutima wawe utera cyane) nko kugenda, kwiruka no koga. Ariko, imyitozo ngororamubiri (imyitozo ngororamubiri ikoresha ibiro) nayo igira uruhare runini.
Nubwo imyitozo ngororamubiri idagabanya cholesterol mu buryo butaziguye, ikomeza imitsi yawe. Ibi bizagabanya ibyago byo gukomereka kandi bigufashe gukora imyitozo ngororamubiri igihe kirekire kandi gikomeye. Byongeye kandi, iyo wubaka imitsi, umubiri wawe utwika imbaraga nyinshi (kalori) ndetse no mu gihe uhagaze gusa. Ubu ni uburyo bwiza bwo kugabanya ibiro. Kugabanya ibiro bigira ingaruka zitaziguye kuri cholesterol na triglycerides.
Ubutumwa bwo kujyana mu rugo
- Menya neza ko uganira na muganga wawe mbere yo gutangira imyitozo ngororamubiri.
- Ntugatangire ibintu bikomeye icyarimwe, tangira ukoresheje igihe gito, nk'iminota 10, hanyuma wongere igihe buhoro buhoro.
- Hitamo imyitozo ngororamubiri ukunda cyane kandi ukunda. Hanyuma uzumva ushaka kuyikora.
- Shyira ku ruhande iminsi n'amasaha by'icyumweru byo gukora imyitozo ngororamubiri, kandi utegure kubikora. Biroroshye kubigira akamenyero.
- Gerageza gukora imyitozo ngororamubiri nibura iminsi ibiri mu cyumweru, hamwe n'imyitozo ngororamubiri. Bifasha cyane mu kugabanya ibiro.
- Gukora imyitozo ngororamubiri ni nk'umuti. Ntabwo ari byiza kuri cholesterol yawe gusa, ahubwo ni byiza no ku mubiri wawe wose n'ubwonko bwawe.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.