Ikibazo abantu benshi bafite muri iyi minsi ni uko urugero rwa cholesterol yabo ruri hejuru. Iyo ubonye ibisubizo by'ibipimo by'amaraso yawe ukabona imibare ya Cholesterol na Triglycerides mu ibara ry'umutuku, bishobora gutera ubwoba gato, sibyo? Ikintu cy'ingenzi abaganga bakubwira hamwe n'imiti yawe ni "gukora imyitozo ngororamubiri." Ariko se utangira ute? Ukora iki? Ibibazo biza mu mutwe. Ntugahangayike, ikintu cyoroshye kandi cyiza dushobora gukora kugira ngo tubigenzure ni ukugira imyitozo ngororamubiri buri munsi. Uyu munsi, reka tuvuge ku buryo bwiza bwo gukora imyitozo ngororamubiri izagufasha kugabanya urugero rwa cholesterol na triglyceride.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Ese twakora imyiteguro mike mbere yuko dutangira gukora imyitozo ngororamubiri?
Mbere yuko twihutira kwiruka kuko ari byiza gukora imyitozo ngororamubiri, tugomba kwitegura gato. Nubikora neza, ushobora gukomeza gukora uyu murimo ushishikaye kandi nta kibazo.
Banza uganire na muganga.
Iki ni cyo kintu cy'ingenzi cyane . Mbere yo gutangira gahunda iyo ari yo yose yo gukora imyitozo ngororamubiri, cyane cyane niba ufite indwara y'umutima, umuvuduko ukabije w'amaraso, cyangwa ufite amateka y'indwara y'umutima mu muryango wawe, banza uganire na muganga wawe. Azagusobanurira imyitozo ngororamubiri ikubereye bitewe n'uko ubuzima bwawe bumeze.
Tegura ibikoresho bikenewe.
Ntabwo ukeneye ibikoresho byinshi. Icy'ingenzi ni inkweto nziza . Waba uri kugenda n'amaguru, kwiruka, cyangwa gukina tenisi, ukeneye inkweto nziza kandi zigufasha cyane. Ibi bizagufasha kwirinda imvune ku birenge no mu mavi. Byongeye kandi, niba ubyifuza, ushobora gukoresha DVD y'imyitozo ngororamubiri ushobora gukorera mu rugo, kujya muri siporo, cyangwa gukoresha intoki zoroheje cyangwa imikandara yo kwirinda impanuka.
Hitamo imyitozo ikubereye.
Kuba inshuti yawe iri kwiga isomo rya Zumba ntibivuze ko nawe ugomba kubikora. Wenda ntabwo uri umuhanga mu kubyina. Niba ari uko bimeze, ushobora kurambirwa. Hitamo ikintu ukunda kandi cyoroshye gukora. Tekereza, ushobora gukunda kugenda n'amaguru vuba, koga, cyangwa gutwara igare. Iyo uhisemo ikintu nk'icyo, uzakomeza kugikora nta kurambirwa.
Sawa, noneho twitegure gutangira akazi!
Noneho ko umaze gusobanukirwa iby'ibanze by'imyitozo ngororamubiri, reka turebe uburyo bwo kuyigira kimwe mu bikorwa byawe bya buri munsi.
| Inama | Uburyo bwo kubikora |
|---|---|
| Hurira n'inshuti. | Niba wumva urambiwe gukora siporo uri wenyine, jya mu nshuti cyangwa umuntu wo mu muryango wawe. Muri ubwo buryo, ushobora kugenda uganira. Nanone, ntabwo uzahita uvuga uti "Sinshobora kugenda uyu munsi" kuko inshuti yawe ireba. |
| Itegure ikirere. | Ntureke ngo umunsi w'imvura ukubuze gukora siporo. Andika urutonde rw'ibintu ushobora gukora mu nzu. Cyangwa ushobora no kwinjira mu iduka riri hafi aho. Niba ukunda gutembera hanze, shyira ku ruhande mu gitondo cyangwa nimugoroba by'izuba. |
| Shaka ubufasha mu ikoranabuhanga | Hari porogaramu nyinshi zijyanye n'imyitozo ngororamubiri kuri telefoni yawe. Zimwe muri zo ni ubuntu. Izi porogaramu zishobora gukurikirana uburebure wakoze n'umuvuduko wa karori. Ibyo bishobora kukubera ishingiro rikomeye. |
| Tegura gahunda. | Aho gutekereza uti "Ngiye kugerageza gukora imyitozo ngororamubiri muri iki cyumweru," shyiraho amatariki runaka, nk'aya ngo "Ngiye kugenda vuba iminota 30 ku wa mbere, ku wa gatatu no ku wa gatanu." Shyira ayo masaha ku ngengabihe yawe. Muri ubwo buryo, ntuzabura cyane. |
Noneho reka dutangire! (Genda!)
Noneho byose birasobanutse neza. Icyo ugomba gukora ni ugutangira. Dore izindi nama zagufasha muri ibyo.
Tangira gato.
Iri ni ikosa abantu benshi bakora. Batangirana ishyaka rikomeye, bagakora cyane isaha imwe, hanyuma bakareka umunsi ukurikiyeho iyo umubiri wabo ubabaye. Ntukabikore. Tangira gato. Urugero, tangira ugenda n'amaguru iminota 10 ku munsi. Nyuma y'icyumweru, bikore iminota 12. Ongera igihe buhoro buhoro ugere ku minota 30-40. Nurangiza ikintu, ndetse n'icyaba gito, uzumva umeze neza, kandi uzifuza gukomeza kugikora.
Kugira ngo ubone umusaruro mwiza, ugomba gukora imyitozo ngororamubiri ku rugero ruringaniye. Muri make, ugomba gutangira kubira ibyuya mu minota 3-5 uhereye igihe utangiye imyitozo ngororamubiri. Ugomba kuba ushobora kuganira n'inshuti yawe, ariko ntabwo ari ukubera ko udashobora kuririmba. Ibi ni byo twita imyitozo ngororamubiri ikomeye.
Ishyirireho intego.
Aho gukora imyitozo ngororamubiri gusa, gushyiraho intego nto bituma akazi karushaho kuba ingenzi. Tekereza uti: "Ngiye kwitabira irushanwa rya kilometero 5 mu mezi 3," cyangwa "Ngiye gutembera i Nuwara Eliya n'inshuti zanjye." Iyo ufite intego nk'iyo, uzaba ufite ishyaka ryo kuyitegura.
Gukorana n'ububabare bw'umubiri
Iyo utangiye gahunda nshya y'imyitozo ngororamubiri, cyane cyane nko gukora imyitozo ngororamubiri, ni ibisanzwe kumva ubabara umunsi umwe cyangwa ibiri. Ibi biterwa nuko imitsi yawe irushaho gukomera. Ntureke ngo ubu bubabare bukubuze gukora imyitozo ngororamubiri. Ushobora kandi gufata ikiruhuko cy'umunsi umwe mu gukora imyitozo ngororamubiri. Ibi bizaha imitsi yawe ikiruhuko.
Ntugakore ikintu kimwe buri munsi.
Iyo ugenda mu nzira imwe kandi ku muvuduko umwe buri munsi, umubiri wawe uzamenyera nyuma y'igihe runaka. Nyuma y'ibyo, ushobora kutabona umusaruro wifuza. Hindura rero gahunda yawe.
- Niba ugenda n'amaguru: rimwe na rimwe ugenda vuba, rimwe na rimwe uzamuka umusozi.
- Niba urimo gukora DVD y'imyitozo ngororamubiri: Gerageza indi nshya igoye gato.
- Niba ugendera ku igare: Ongera umuvuduko buhoro buhoro n'intera.
Ongeraho imyitozo ngororamubiri
Imyitozo ngororamubiri, nko guterura ibiremereye, ntabwo byagaragaye ko igabanya cholesterol cyangwa triglycerides mu buryo butaziguye. Ariko, ifite inyungu nyinshi zitaziguye.
1. Gukomeza imitsi yawe: Ibi bizagabanya ibyago byo gukomereka. Bizaguha kandi imbaraga zo gukora imyitozo ngororamubiri (nk'amaguru no kwiruka) igihe kirekire kandi ku buryo bworoshye.
2. Gutwika karori: Imitsi ni yo gice cy'umubiri gikoresha ingufu nyinshi. Iyo imitsi yawe yiyongera, umubiri wawe utwika karori nyinshi nubwo waba uhagaze gusa.
3. Kugabanya ibiro: Kubera izi mpamvu, imyitozo ngororamubiri ishobora kuba ingirakamaro cyane mu kugabanya ibiro by'umubiri wawe. Iyo ugabanyije ibiro, cholesterol na triglyceride mu mubiri wawe nabyo biragenzurwa mu buryo busanzwe.
Kubwibyo rero, gerageza gushyiraho nibura iminsi ibiri mu cyumweru yo gukora imyitozo ngororamubiri.
Ubutumwa bwo kujyana mu rugo
- Mbere yo gutangira gahunda yo gukora imyitozo ngororamubiri, banza uganire na muganga wawe, cyane cyane niba ufite izindi ndwara.
- Ntugatangire ibintu bikomeye icyarimwe, tangira gato kandi wongere buhoro buhoro igihe n'ubukana bw'imyitozo yawe.
- Hitamo imyitozo ngororamubiri ukunda kandi ukunda kuyishimisha , bityo uzabasha kuyikomeza.
- Kugira ngo ubone umusaruro mwiza, shyiramo imyitozo ngororamubiri ya aerobic, nko kugenda no kwiruka, ndetse no gukora imyitozo ngororamubiri, nko guterura ibiremereye, muri gahunda yawe ya buri cyumweru.
- Kugenzura cholesterol si ikintu gishobora gukorwa mu ijoro rimwe,Wibuke ko ari impinduka y'ubuzima bw'igihe kirekire. Ukoresheje umwete kandi udahwema gukora imyitozo ngororamubiri, ushobora kubaho ubuzima bwiza.
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