Uri umukinnyi? Noneho ugomba kumenya ibi bintu bijyanye n'imirire ya siporo!

Niba uri umukinnyi ukomeye, wiruka ibirometero byinshi umunsi wose, kandi ugakora cyane kugira ngo wongere imitsi, umubiri wawe ukeneye "ibinyabutabire" biremereye kurusha umuntu usanzwe. Ibyo ni ukubera ko ukeneye izo ngufu ziyongera kugira ngo ukomeze imyitozo ngororamubiri ukora no gukira vuba. Niyo mpamvu imirire ya siporo ari ingenzi cyane. Ni bwo buryo bwiza bwo kumenya neza ko ubona intungamubiri zose ukeneye, ndetse n'iyo waba urimo kubira ibyuya kandi ukora cyane.

Kuki iyi mirire ya siporo ari iy'umwihariko?

Mu magambo make, abakinnyi bakunda kurya byinshi kurusha abatari abakinnyi. Kubera ko ibiryo ari imbaraga. Ariko, nta ndyo imwe ikwiriye bose. Icyakubereye gishobora kudakorera undi muntu.

"Umubiri wa buri wese uratandukanye cyane, niyo mpamvu tugomba guhindura gahunda z'imirire zijyanye na buri muntu," uyu ni Carly Sedlacek, RD, LD, inzobere mu mirire.

Kuganira n'inzobere mu by'imirire ku ntego zawe zo kugira siporo bishobora kugufasha kubona uburyo bwuzuye, buringaniye kandi bwihariye bwo kurya neza, aho kubara karori gusa. Urugero, niba ugerageza kubaka imitsi, intego zawe z'imirire zishobora kuba zitandukanye cyane n'iz'umuntu ugerageza kugabanya ibiro.

Muri rusange, imirire ya siporo, iyo ihujwe n'imyitozo ngororamubiri ihoraho, ishobora kugufasha kunoza imikorere yawe ya siporo no kugira ubuzima bwiza no kuruhuka ndetse no mu minsi yawe yo kuruhuka. Uko intego zawe zaba ziri kose, ni ngombwa kwita kuri izi ngingo z'imirire ya siporo.

Amazi n'amazi - Amazi si ikintu icyo ari cyo cyose gusa!

Iyo ukora imyitozo ngororamubiri, umubiri wawe utakaza amazi menshi n'ibinyabutabire byinshi binyuze mu kubira ibyuya. Kunywa amazi ahagije mbere no mu gihe cy'imyitozo bishobora kugufasha gusimbuza ibyo bihombo.

Nibura, ugomba kunywa garama 16 (mililitiro 470) z'amazi amasaha abiri cyangwa atatu mbere yo gukora imyitozo ngororamubiri. Ni ngombwa kandi kunywa garama 120 z'amazi buri minota 15 kugeza kuri 20 mu gihe cy'imyitozo ngororamubiri. Ntiwibagirwe kunywa amazi menshi umunsi wose.

Hari igihe abakinnyi bakunda kunywa ibinyobwa bya siporo nyuma yo gukora imyitozo ngororamubiri kuko biba byuzuyemo electrolytes zitakaza bitewe n'ibyuya. Sedlacek agira ati: "Ibinyobwa birimo electrolyte bigomba gukoreshwa mu myitozo imara isaha irenga. Niba ufite indwara idakira cyangwa indwara idakira, ugomba kubaza muganga wawe mbere yo kunywa ibinyobwa birimo sodium nyinshi."

Tekereza ko uri kwitoza kwiruka marato. Iyo wirutse amasaha menshi, umubiri wawe ntutakaza amazi gusa ahubwo utakaza n'amashanyarazi. Icyo gihe ni bwo ibinyobwa bya siporo bigufasha. Ariko niba uri mu rugo gusa, kwiruka iminota 30 hanyuma ukanywa ikinyobwa cya siporo ntabwo ari ngombwa, amazi aba ahagije.

Karubohidrati - ibikomoka ku mubiri!

Karubohidrati ni isoko nyamukuru y'ingufu umubiri wawe utanga. Ni nk'amavuta ku modoka. Karubohidrati si cyo kintu cyonyine ukwiye gushyira mu mafunguro yawe, ahubwo ni ikintu ukwiye gutekerezaho buri funguro, cyane cyane amasaha make mbere y'imyitozo ngororamubiri cyangwa imyitozo.

Madamu Sedlacek agira ati: "Mbere yo gukora imyitozo ngororamubiri, ugomba guhitamo ibiryo bigogorwa vuba kandi birimo karubohidrati. Urugero, imbuto (imineke, pome, amacunga), oatmeal cyangwa umuceri ni byiza." Niba ukora imyitozo ngororamubiri ndende imara isaha irenga, uracyakeneye karubohidrati izaguha imbaraga zihuse."

Mu magambo make, niba uriye igitoki mbere yo gutangira kwiruka, ushobora kwiruka ukoresheje imbaraga kiguha. Ariko niba utangiye kwiruka nta kintu na kimwe uriye, ushobora kumva unaniwe nyuma y'intera ngufi.

Poroteyine - Ni ingenzi mu gukura kw'imitsi!

Poroteyine ni inkingi y'ubwubatsi bw'imitsi yawe. Ibyo bivuze ko, nk'uko ukeneye amatafari kugira ngo wubake inzu, ukeneye poroteyine kugira ngo wubake kandi usane imitsi. Iyo udafite poroteyine, imitsi irakira buhoro, kandi ubushobozi bwawe bwo kubaka imitsi buragabanuka.

Muri rusange, ugomba kugerageza kubona poroteyine nyinshi ukeneye mu biribwa byuzuye. Ingero:

• Salmon n'ubundi bwoko bw'amafi
• Amagi n'umweru w'igi
• Yawurute y'Abagereki
• Ibishyimbo n'ibinyamisogwe
• Inkoko
• Tofu
• Foromaje nkeya

Ariko, iyo igihe ari gito, uretse kugira poroteyine imwe kuri buri funguro, ushobora no gukoresha ifu ya poroteyine cyangwa poroteyine zivanze hagati y'amafunguro. Ariko ibuka ko ibi ari ifunguro ryinyongera gusa, atari ifunguro nyamukuru.

Sedlacek agira ati: "Poroteyine ifasha imitsi gusubirana. " "Ni ingirakamaro cyane kurya garama 25 kugeza kuri 35 za poroteyine ako kanya nyuma yo gukora imyitozo ngororamubiri, kuko ari bwo umubiri uba ushobora kuyikoresha."

Ibinure - Isoko ya kabiri y'ingufu n'ibindi byinshi!

Muri rusange, ni ngombwa kurya indyo yuzuye kandi yuzuye imbuto, imboga, na poroteyine z'ibimera cyangwa inyamaswa. Ibyo bivuzwe, ibinure byiza (nk'amavuta ya elayo, avoka, amafi afite ibinure) nabyo bigira uruhare runini nk'isoko ya kabiri y'ingufu. Ntabwo biguhaza vuba gusa, ahubwo binafasha umubiri wawe kwinjiza izindi ntungamubiri, nka vitamine zishonga mu binure, kurushaho.

Rero, ntugatekereze uti "Ibinure si byiza." Ni ngombwa cyane ko umukinnyi arya ubwoko bukwiye bw'ibinure, ku rugero rukwiye.

Inyongeramusaruro - Gusa iyo bibaye ngombwa, kandi witonze!

Ku bijyanye n'inyongeramusaruro (nk'ifu ya poroteyine cyangwa ibinyobwa mbere yo gukora imyitozo ngororamubiri), zigomba gukoreshwa gake kandi witonze. Kubera ko wowe, nk'umukinnyi, urya ibiryo byinshi kurusha abaturage muri rusange, inyongeramusaruro zigomba gukoreshwa gusa mu kuzuza icyuho cy'imirire mu mirire yawe. Ntizigomba gukoreshwa nk'inyongeramusaruro.

Madamu Sedlacek arasobanura ati: "Dukwiye kugerageza gukurikiza uburyo bwo gushyira mu bikorwa ibyo kurya mbere uko bishoboka kose, kuko umubiri ushobora gukoresha ibyo biribwa neza kurusha inyongeramusaruro."

Igihe - Byose ku gihe!

Ku bijyanye n'amafunguro n'ibyo kurya biryoshye, igihe ni ingenzi cyane. Gerageza kurya amafunguro atatu y'ingenzi ku munsi, hagati y'ibyo kurya, buri gihe. Ku bijyanye n'imyitozo ngororamubiri, ugomba kurya ikintu gito (ubusanzwe kirimo karubohidrati cyangwa poroteyine) nibura isaha imwe cyangwa ebyiri mbere na nyuma yo gukora imyitozo ngororamubiri.

Sedlacek ashimangira ati: "Guhorana ni ingenzi cyane. Iyo tugiye mu myitozo ngororamubiri, iyo tudafite imbaraga zihagije zo kuyikuramo, umubiri wacu ushobora gutangira gukuramo imbaraga mu mitsi yacu. Rero, ni ngombwa cyane kurya ikintu mbere yo gukora imyitozo ngororamubiri."

Tekereza ugiye muri siporo mu gitondo. Hanyuma, nubyuka mu gitondo, ukarya igitoki gito cyangwa yawurute hamwe n'ikirahure cy'amazi hanyuma ugatangira gukora siporo nyuma y'iminota 30-60, uzabona imbaraga nyinshi. Nanone, nurya igi rimwe cyangwa abiri, inkoko n'umuceri ukimara kuva muri siporo, imitsi yawe izakira vuba.

Ni iki cyakorwa nyuma?

Indyo ya Siporo isaba gukosora cyane, cyane cyane iyo ugitangira. Gukorana n'inzobere mu mirire n'umutoza w'imyitozo ngororamubiri bishobora kugufasha kubona ubufasha ukeneye mu kibazo cyawe.

Nanone, niba wumva urwaye isereri, ufite isereri, cyangwa ushonje cyane, birashoboka ko biterwa nuko utarya bihagije kugira ngo uhuze n'ibyo ukeneye mu myitozo ngororamubiri cyangwa utanywa amazi ahagije. Muri icyo gihe, ni ngombwa kugerageza kuringaniza isukari mu maraso yawe na electrolytes. Nanone, ntukibagirwe kujya kwa muganga niba ibi bibazo bikomeje.

Ibintu by'ingenzi cyane ugomba kwibuka (Ubutumwa bwo kujyana mu rugo)

• Kwiha umuntu ku giti cye ni ingenzi: Buri mukinnyi ni umuntu utandukanye. Shaka ubufasha ku nzobere mu mirire kugira ngo akore gahunda y'imirire ikubereye.
• Ntukibagirwe kunywa amazi menshi: Nywa amazi menshi mbere, mu gihe cyo gukora imyitozo ngororamubiri, na nyuma yayo. Tekereza ku binyobwa bikoresha electrolyte mu gihe cyo gukora imyitozo ngororamubiri ndende.
• Ingufu zikomoka kuri Karubohidrati: Izi ni zo soko nyamukuru y'ingufu zo gukora imyitozo ngororamubiri. Zifate cyane cyane mbere yo gukora imyitozo ngororamubiri.
• Poroteyine ifasha gukura no gusana imitsi: Shyiramo poroteyine imwe muri buri funguro, cyane cyane nyuma yo gukora imyitozo ngororamubiri.
• Amavuta meza ni ingenzi: Aya kandi afasha mu gutanga imbaraga no kwinjiza intungamubiri.
• Inyongeramusaruro Witondere: Ibiryo biza imbere. Inyongeramusaruro ni uburyo bwo kuzuza icyuho.
• Kugena igihe ni ingenzi: Kurya mu gihe gikwiye, ukurikije imyitozo ngororamubiri yawe.
• Tega amatwi umubiri wawe: Ntukirengagize umunaniro uwo ari wo wose cyangwa isereri. Shaka inama kwa muganga nibiba ngombwa.

Kugira ngo witware neza nk'umukinnyi, ni ngombwa gukora imyitozo ngororamubiri neza no kurya neza. Rero, tekereza kuri izi ngingo maze urusheho kugira icyo ugeraho mu mwuga wawe wa siporo!

Indyo ya siporo , imyitozo ngororamubiri, imirire myiza, intungamubiri ku bakinnyi, amazi meza, karubohidrati, poroteyine