Ruwan (w’imyaka 32) aherutse kuza kwa muganga wanjye yumva ananiwe cyane kandi ahangayitse. Ruwan ni injeniyeri wa porogaramu ukora imbere ya mudasobwa amasaha agera ku 10 ku munsi.
"Muganga Priya, nongereye ibiro byinshi kandi umubiri wanjye ukumva mfite intege nke. Ndabizi ko ngomba gukora imyitozo ngororamubiri. Nubwo ntekereza ko nzatangira ejo, mu gitondo mba umunebwe cyane. Ndasiba icyumweru kimwe nyuma yo gukora umunsi umwe. Natsinda nte ubunebwe nkafata icyemezo cyo gukomeza gukora imyitozo ngororamubiri, Muganga?" Ruwan arabaza.
Narebye Ruwan maze ndamwenyura. "Ruwan, ikibazo nyamukuru abantu babarirwa muri za miriyoni ku isi bahura nacyo, si wowe wenyine, ni uburyo bwo kubaka ishyaka ryo gukora siporo . Ntabwo ari ngombwa gutangira gukora siporo ukoresheje uburyo bugoye cyane. Iyo ushutse ubwonko bwawe ugatangira n'intambwe zoroshye, ushobora gutsinda ubu burakari byoroshye. Reka tubiganireho uyu munsi."
🚨 Ibimenyetso by'ingenzi ugomba kwitondera mu gihe ukora siporo
Nubwo imyitozo ngororamubiri ari ingirakamaro cyane ku mubiri, niba ibimenyetso bikurikira bigaragaye mu gihe ukora imyitozo ngororamubiri, ugomba guhagarika imyitozo ngororamubiri ako kanya ugashaka ubufasha kwa muganga:
- Kumva umuvuduko ukomeye, ububabare bukabije, cyangwa ububabare hagati mu gituza (iki ni ikimenyetso cy'ingenzi cy'indwara y'umutima).
- Kuribwa umutwe, kuzungera, cyangwa kumva nta cyo bivuze (bishobora guterwa no kubura amazi cyangwa isukari nke mu maraso).
- Guhumeka nabi kugeza aho utabasha guhumeka.
- Umutima wihuta cyane cyangwa utera cyane (gutera cyane).
- Ububabare butunguranye, bukabije kandi bukabije mu ngingo cyangwa imitsi.
Kuki wumva ufite ubunebwe bwo gukora siporo?
Imibiri yacu ikunda kuruhuka no gukoresha imbaraga nkeya. Iyo tumaze igihe kinini tudakora siporo, ubwonko bubona ko igitekerezo cyo gukora siporo ari "akazi katoroshye" maze bugacika intege.
Byongeye kandi:
- Kwishyiriraho intego nini zitari iz'ubwenge: kujya kwiruka isaha imwe cyangwa guterura ibyuma ku munsi wa mbere.
- Gukora ibikorwa badakunda: Kugerageza guhatira umuntu udakunda kujya muri siporo kujya muri siporo.
- Kwitega ibisubizo byihuse: Kubabara iyo utagabanyije ibiro mu cyumweru kimwe.
Uburyo 5 bufatika bwo kwishishikariza gukora imyitozo ngororamubiri
Kurikiza izi nama kugira ngo ukomeze gahunda yawe yo gukora imyitozo ngororamubiri neza:
1. Tangira gato (Itegeko ry'iminota 10)
Ntugateganye imyitozo ngororamubiri imara isaha imwe ku munsi wa mbere. Tangira ugenda n'amaguru vuba iminota 10 ku munsi. Gukora iminota 10 ntabwo bigoye umubiri, bityo ntibitera ubwonko gucika intege. Hanyuma wongere buhoro buhoro kugeza ku minota 20 cyangwa 30.
2. Shyiraho intego za SMART
Intego zawe zigomba kuba zoroshye kandi zisobanutse neza:
- S (Ibyihariye): "Ngenda mu gitondo iminsi 3 mu cyumweru."
- M (Ishobora gupimwa): "Ngenda intambwe 5.000 ku munsi."
- A (Birashoboka): Aho gutekereza kugabanya ibiro 5 mu cyumweru cya mbere, gerageza kugabanya kilo 1 buri kwezi.
- R (Bijyanye): Hitamo imyitozo ijyanye n'urwego rw'ubuzima bwawe.
- T (Igihe kigenwe): "Nzagabanya ibiro 3 mu mezi 3."
3. Hitamo igikorwa ukunda.
Gukora siporo ntibisobanura kujya muri siporo no guterura ibyuma gusa. Hitamo igikorwa icyo ari cyo cyose ukunda gukora, nko koga, gukina badminton, gusiganwa ku magare, kubyina, cyangwa yoga.
4. Fatanya n'umufatanyabikorwa mu bijyanye no kubazwa
Gukora imyitozo ngororamubiri n'inshuti cyangwa umuntu wo mu muryango ni byiza kuruta gukora imyitozo ngororamubiri wenyine.
5. Andika iterambere rya buri munsi
Kureba iterambere ryawe buri munsi ukoresheje agakoresho ko gukurikirana intambwe cyangwa kureba. Kubona iterambere bisohora dopamine mu bwonko, bikagutera imbaraga zo gukora byinshi.
Igihe cyo gukora imyitozo ngororamubiri gisabwa abantu bakuru (inama za NHS)
Umuryango Mpuzamahanga wita ku Buzima na NHS basaba abantu bakuru bari hagati y’imyaka 19 na 64 gukora ibikorwa bikurikira buri munsi:
| Ubwoko bw'imyitozo ngororamubiri | Igihe ntarengwa gisabwa | Ingero |
|---|---|---|
| Imyitozo ngororamubiri yo gushyira imbaraga mu rugero | Iminota 150 mu cyumweru (iminsi 5, iminota 30 ku munsi) | Kugenda n'amaguru, kugendera ku igare, koga, kubyina |
| Ingufu zikomeye | Iminota 75 mu cyumweru | Kwiruka, koga vuba, gukina umupira w'amaguru cyangwa tenisi |
| Imyitozo yo gukomeza imitsi | Iminsi 2 mu cyumweru | Guterura ibiremereye, gusunika imitsi, imyitozo ya yoga |
Ibyo gukora n'ibyo udakwiye gukora
| ✔️ Ibintu byo gukora (Gukora) | ❌ Ntugakore ibyo udakwiye gukora |
|---|---|
| Nywa amazi menshi mbere na nyuma yo gukora imyitozo ngororamubiri kugira ngo wirinde amazi menshi mu mubiri. | Niba ufite indwara zikomeye zitandura cyangwa indwara y'umutima, ntugahite ukora imyitozo ngororamubiri ikomeye utabanje kugirwa inama na muganga. |
| Menya neza ko washyushye mbere yo gutangira imyitozo ngororamubiri hanyuma ukayikonjesha nyuma yayo. | Ntugahatire gukora siporo iyo wumva unaniwe cyane cyangwa mu minsi urwaye (umubiri ukeneye kuruhuka). |
| Shaka amahirwe yo kugenda n'amaguru buri munsi (urugero, gukoresha ingazi zisanzwe aho gukoresha escalateur). | Ntukicare ahantu hamwe amasaha arenze 2 icyarimwe; haguruka ugende nibura iminota 5. |
❓ Hari ibindi bibazo ushobora kuba ufite (FAQ)
Ese ni igihe cyiza cyo gukora imyitozo ngororamubiri: mu gitondo cyangwa nimugoroba? ▼
Nta gihe cyihariye cyo gukora imyitozo ngororamubiri. Icy'ingenzi ni ukubikora buri gihe, igihe icyo ari cyo cyose cy'umunsi gihuye na gahunda yawe ya buri munsi.
Ese ni ibisanzwe kugira imitsi ibabara nyuma yo gukora imyitozo ngororamubiri? ▼
Yego, ni ibisanzwe kugira ububabare bworoheje bw'imitsi (DOMS) iyo utangiye gukora imyitozo ngororamubiri cyangwa wongera imbaraga. Bizakemuka ubwabyo mu minsi 2-3.
Ese imyitozo ngororamubiri cyangwa indyo ni ingenzi cyane mu kugabanya ibiro? ▼
Kugabanya ibiro ni indyo 80% (kubura caloric) na 20% imyitozo ngororamubiri. Ariko gukora byombi hamwe ni ingenzi kugira ngo ukomeze kugira ubuzima bwiza kandi wirinde kwiyongera kw'ibiro.
Ni iyihe ngorane ikomeye ku buzima iterwa no kudakora imyitozo ngororamubiri? ▼
Kudakora imyitozo ngororamubiri, cyangwa kubaho mu buzima bwo kwicara, byongera cyane ibyago byo kurwara diyabete yo mu bwoko bwa 2, umuvuduko ukabije w'amaraso, indwara z'umutima, gucika imitsi, na kanseri zimwe na zimwe.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.