Urimo kugerageza kugabanya ibiro? Cyangwa urashaka kongera ibiro? Wenda urimo kugerageza kugumana ibiro byawe ubu. Icyo wakora cyose, ni ngombwa kumenya karori ukeneye gukoresha ku munsi. Ni nk'ingano y'amavuta ugomba gushyira mu modoka. Reka tumenye neza icyo iyi nkuru ivuga kuri karori.
Kalori ni iki? Kuki ari ingenzi kuri twe?
Mu magambo make, karori ni igice cy'ingufu. Ibyo turya n'ibyo tunywa byose biha umubiri wacu imbaraga. Izi ngufu ni zo dukeneye kugira ngo duhumeke, umutima wacu utera, tugende, dutekereze, kandi muri make, ni byo dukora byose. Nk'uko imodoka ikenera lisansi kugira ngo ikore, ni ko imibiri yacu ikenera karori kugira ngo ikore imirimo yayo ya buri munsi.
Noneho reba, hari ikigereranyo cyoroshye hano:
- Kalori ufata > kalori ukoresha = kongera ibiro.
- Kalori ukoresha < Kalori utwika = kugabanya ibiro.
- Kalori ufata = Kalori utwika = Ibiro biguma uko byari bimeze.
Rero, uko intego yawe yaba iri kose, ni ingenzi cyane kumenya umubare wa karori ukeneye.
Ni iki kigena umubare w'ibirori ukeneye ku munsi?
Ingano ya karori buri muntu akenera ku munsi iratandukanye. Biterwa ahanini n'ibintu byinshi.
1. Imyaka
Uko tugenda dusaza, niko imikorere yacu igenda igabanuka. Ibi bivuze ko umuvuduko w'ingufu z'umubiri wacu ugabanuka. Kubera iyo mpamvu, dukenera karori nke uko tugenda dusaza ugereranije n'uko twari tukiri bato.
2. Igitsina (Igitsina)
Abagabo muri rusange bakeneye karori nyinshi kurusha abagore. Impamvu nyamukuru ibitera ni uko abagabo ari banini kandi bafite imitsi myinshi. Imitsi itwika karori nyinshi kurusha ibinure.
3. Urwego rw'ibikorwa
Iki ni cyo kintu cy'ingenzi cyane. Niba uri umuntu wicaye ku ntebe umunsi wose, ukeneye karori nke. Ariko niba uri umuntu ugenda, wiruka, usimbuka, kandi ukora imyitozo ngororamubiri umunsi wose, ukeneye karori nyinshi cyane. Kubera ko uba ukoresha imbaraga nyinshi.
Reka turebere hamwe umubare wa karori dukeneye ku munsi.
Imbonerahamwe iri hepfo ishobora kuguha igitekerezo cy’ingano ya karori ukeneye ku munsi. Ariko ibuka ko ibi atari bimwe kuri buri wese . Kuko n’abantu babiri bafite imyaka n’uburebure bimwe bashobora kugira igipimo gitandukanye cy’imikorere y’umubiri. Bityo koresha ibi nk'ubuyobozi gusa .
| Icyiciro | Imyaka (imyaka) | Guhora uri mu mwanya wo kuruhuka | Ikora mu buryo buri hagati | Irakora |
|---|---|---|---|---|
| Abana (ku mpande zombi) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Abagore | 4-8 | 1.200-1.400 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1.600-2.000 | 1.800-2.200 | |
| 14-18 | 1,800 | 2,000 | 2,400 | |
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 | |
| 31-50 | 1,800 | 2,000 | 2,200 | |
| 51+ | 1,600 | 1,800 | 2,000-2,200 | |
| Abagabo | 4-8 | 1.200-1.400 | 1,400-1,600 | 1.600-2.000 |
| 9-13 | 1.600-2.000 | 1.800-2.200 | 2,000-2,600 | |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | |
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 | |
| 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Ni uruhe rwego rw'ibikorwa byawe mu by'ukuri?
- Guhora uri mu mwanya wo kuruhuka: Ibi bivuga abantu badakora imyitozo ngororamubiri idasanzwe itari iyo bakora mu mirimo yabo ya buri munsi. Urugero, umuntu wicara ku ntebe y'ibiro umunsi wose.
- Kugira ubushake buri hagati: Ibi bivuga abantu bakora ibikorwa bingana no kugenda ibirometero 2.4 - 4.8 ku munsi, uretse ibikorwa byabo bya buri munsi.
- Gukora: Ibi bivuga abantu bakora imyitozo ngororamubiri, uretse imirimo yabo ya buri munsi, bakora imyitozo ngororamubiri ingana no kugenda ibirometero birenga 4.8 ku munsi. Abantu bakora siporo kandi bakora siporo buri gihe bari muri iki cyiciro.
Ni gute wagenzura karori kugira ngo ugabanye ibiro?
Kugira ngo ugabanye ibiro, ugomba kurya karori nkeya kurusha izo ukoresha buri munsi. Ibi byitwa kugabanya ibiro .
Tekereza ko kalori ukeneye ku munsi ari karori 2000. Nurya karori zigera ku 1500 ku munsi, amaherezo uzabura karori 500. Kugira ngo wishyure iki cyuho, umubiri wawe uzatwika ibinure bibitse. Uko igihe kigenda gihita, ibi bizatuma ugabanya ibiro.
Ariko mbere yo gutangira indyo nk'iyi, menya neza ko wavuganye na muganga wawe . Kugabanya ibiryo cyane mu buryo butunguranye bishobora gutera kubura intungamubiri. Muganga wawe ashobora kukugira inama y'uburyo wagabanya ibiro mu buryo bwizewe kandi bujyanye n'ubuzima bwawe.
Ni iki ukora kugira ngo wongere ibiro?
Kugira ngo wongere ibiro, ugomba kurya karori nyinshi kurusha izo ukoresha buri munsi. Ibyo bivuze ko ugomba gukora karori nyinshi .
Ariko ibi ntibivuze kurya ibiryo byinshi byuzuyemo imyanda, ibiryo byuzuyemo amavuta, n'ibiryo biryoshye. Nubikora, uzongera ibinure mu mubiri wawe gusa kandi ushobora kurwara indwara nka cholesterol. Kugira ngo wongere ibiro neza, ni ngombwa kongera kalori urya ukoresheje ibiryo bifite intungamubiri zirimo poroteyine, karubohidrati nziza n'ibinure .
Ni byiza kuvugana na muganga wawe cyangwa inzobere mu mirire kuri ibi, ugashyiraho gahunda y'amafunguro ikubereye.
Wibuke ko atari ukubara kalori gusa. Nanone ni ukureba ibyo urya urimo gukuramo izo kalori. Urugero, kalori 200 zikomoka ku mbuto n'imbuto z'ibinyampeke ni nziza cyane kuruta kalori 200 zikomoka kuri shokora imwe.
Ubutumwa bwo kujyana mu rugo
- Umubare wa karori zikenewe ku munsi uratandukanye bitewe n'imyaka, igitsina, n'urwego rw'ibikorwa.
- Kugira ngo ugabanye ibiro, ugomba kurya karori nkeya kurusha izo utwika (kubura karori). Kugira ngo wongere ibiro, ugomba kurya karori nyinshi kuruta izo utwika (kurenga karori).
- Kimwe n'umubare wa karori, ingano y'intungamubiri z'ibiribwa urya na yo ni ingenzi cyane. Irinde karori zidafite akamaro, ni ukuvuga ibiryo birimo karori nyinshi zidafite akamaro k'intungamubiri.
- Imbonerahamwe iri hejuru ni ubuyobozi rusange gusa. Niba ushaka kumenya kalori zikubereye, gana muganga cyangwa inzobere mu mirire.
- Buri gihe banza uganire na muganga wawe mbere yo guhindura ibiro byawe cyangwa indyo yawe. Ni bwo buryo bwizewe kandi bunoze bwo kubikora.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.