Ese nawe ujya imbere y'indorerwamo ukibaza uti "Oh, kuki ndi umubyibuho ukabije?"? Urashaka kugabanya ibiro, ariko ntuzi aho wahera cyangwa icyo wakora? Iki ni ikibazo abantu benshi bahura nacyo. Ariko ntugahangayike. Kugabanya ibiro si ikintu kidashoboka. Iyo ubikoze neza kandi wihanganye, nta gushidikanya ko ushobora kugera ku musaruro mwiza. Noneho iyi nkuru ni iyawe. Reka tubiganireho mu buryo bworoshye, nk'aho uri kuganira n'inshuti yawe.
Ikintu cya mbere kandi cy'ingenzi: gufata umwanzuro
Mbere yo gutangira ikintu icyo ari cyo cyose, icy'ingenzi ni ukugifataho umwanzuro. Ni nako bimeze no ku bijyanye no kugabanya ibiro.
- Komeza kugira imyumvire myiza: Ibwire uti "Nshobora kubikora." Uzakora amakosa amwe n'amwe mu nzira. Tekereza ugiye mu birori by'inshuti yawe mu gihe uri ku mirire kandi urya byinshi cyane. Si iherezo ry'isi. Ntucike intege ngo utekereze uti "Oh, ndarangije." Igireho isomo hanyuma usubire ku kazi umunsi ukurikiyeho . Ntabwo ari ngombwa ko uba intungane, icy'ingenzi ni ugukomeza kugerageza.
- Ntugatange impamvu: Reka gutanga impamvu nko kuvuga ngo "Nta mwanya mfite wo gukora siporo," "Sinshobora kugabanya ibiro n'ibiryo turya mu rugo." Niba koko ushaka kugabanya ibiro no kugira ubuzima bwiza, andika urutonde rw'impamvu. Ushobora kuba ufite impamvu zawe bwite, nko kuvuga ngo "Ndashaka kwambara imyenda myiza," "Ndashaka gukomeza kugira ubuzima bwiza nindakura," cyangwa "Ndashaka gukina n'abana banjye nta mananiza."
- Shaka ubufasha: Ntugerageze gukora uru rugendo wenyine. Ganira n'umuryango wawe n'inshuti zawe magara kuri ibi. Inkunga yabo izagukomeza cyane. Hari igihe wumva ubabaye, bazagutera inkunga.
Ese twategura ibiryo neza?
70% by'ibiro biterwa n'ibyo turya. Reka turebe uko twategura amasahani yacu mu buryo bwiza.
Kalori n'igenzura ry'ibice
Mu magambo make, kalori ni igipimo cy'ingufu imibiri yacu ibona. Ibyo turya byose birimo kalori. Kugira ngo tugabanye ibiro, tugomba gutwika, cyangwa gukoresha, kalori nyinshi kurusha izo dukoresha buri munsi.
Uburyo bwiza bwo kubikora ni ukugenzura ingano y'ibiryo urya. Ntabwo ari ngombwa kureka ibiryo ukunda, ahubwo ugomba kwitondera ingano y'ibyo urya.
- Koresha amasahani mato: Mu gihe urya mu rugo, koresha isahani nto aho gukoresha nini. Ibi bizagufasha kurya bike utabizi.
- Ntukazane ibiryo ku meza: Aho kuzana umuceri na curry byose ku meza icyarimwe ukabibika, ubisangire uhereye mu gikoni ujya ku isahani hanyuma ubirye. Muri ubwo buryo, ntuzagera ku gishuko cyo kubisangira ku nshuro ya kabiri.
- Soma ibyapa:Iyo uguze ibiryo mu iduka, gira akamenyero ko gusoma icyapa cyabyo. Muri ubwo buryo, ushobora kumenya ingano ya karori, isukari n'ibinure birimo.
Ibintu byo kongeramo no gukuramo ku isahani yacu
Reka turebe iyi mbonerahamwe kugira ngo turebe ibyo kurya byiza ku mubiri wawe n'ibyo kurya tugomba kugabanya uko bishoboka kose.
| Menya neza ko ubishyira mu ifunguro ryawe. | Gabanya byinshi bishoboka. |
|---|---|
| Ibiribwa bikungahaye kuri poroteyine: Ibi bizagufasha kumva uhaze igihe kirekire. Urugero: inkoko (idafite uruhu), amafi, amagi, amata, yawurute, ibinyamisogwe nk'amashu n'ibishyimbo. | Ibiribwa birimo isukari: Ibinyobwa biryoshye, keke, ibisuguti, na tofe birimo karori zidafite icyo zivuze gusa. Ni ukuvuga ko bigutera kubyibuha gusa nta ntungamubiri. |
| Ibiribwa bikungahaye kuri fibre: Ibi bitanga kumva unyuzwe kandi bikoroshya igogora. Urugero: umuceri w'ibishyimbo, ingano, kurakkan, imboga (ishu, ibishyimbo, karoti), imbuto (imineke, guava, papayi), n'imboga. | Ibiryo bitunganyijwe n'ibikaranze: Ibintu nk'isosiso, inyama z'amagufwa, ifiriti, ketchup, n'umuceri ukaranze birimo amavuta menshi n'umunyu utari mwiza. |
| Amavuta meza: Si amavuta yose ari mabi. Hari ubwoko bw'amavuta meza ku mutima. Urugero, omega-3 iboneka muri avoka, ubunyobwa, cashews, walnuts, amavuta ya elayo, n'amafi afite amavuta nka salmon na herring. | Ibyokurya byoroheje by'ifu: Umugati, amatapi n'imizingo bikozwe mu ifu y'umugati bishongeshwa vuba kandi bigatera inzara. Ahubwo, hitamo ibintu nka kurakkan na atta. |
Ntucikwe n'amafunguro!
Ikosa rikomeye abantu benshi bakora iyo bagerageza kugabanya ibiro ni ukwirengagiza ifunguro rya mu gitondo.Ifunguro rya mu gitondo ni ryo funguro ry'ingenzi cyane riduha imbaraga dukeneye umunsi wose kandi rigatuma umubiri wacu utangira gukora neza. Nanone, ntugasige umwanya urenze amasaha 4-5 hagati y'amafunguro y'ingenzi. Niba ibyo bibaye, ushobora gusonza cyane ugashaka kurya nta kugenzura. Ni byiza kurya amafunguro y'ingenzi 3 ku munsi n'utundi duto dufite ubuzima bwiza (nk'imbuto cyangwa yawurute).
Amazi ni inshuti yawe magara.
Amazi ni inshuti yawe magara mu rugendo rwawe rwo kugabanya ibiro. Nta karori afite, ariko inyungu zayo ni ntagereranywa.
- Gerageza kunywa nibura ibirahuri 6-8 by'amazi ku munsi.
- Hari igihe twumva dushonje, ariko mu by'ukuri bishobora guterwa no kuba twabuze amazi. Rero iyo wumva ushonje, banza ugerageze kunywa ikirahuri cy'amazi.
- Imenyere kunywa amazi aho kunywa icyayi kirimo isukari, ikawa, n'ibinyobwa bidasembuye. Ibi bishobora kugufasha kugabanya karori wongera ku byo urya buri munsi utabizi.
Ntibishoboka hatabayeho imyitozo ngororamubiri.
Imyitozo ngororamubiri ni ingenzi kimwe n'imirire. Imyitozo ngororamubiri ntitwika gusa karori, ikanatuma wumva wishimye, uruhutse, kandi ikagabanya stress.
- Tangira gato: Ntabwo ari ngombwa gukora ibintu bikomeye icyarimwe. Ndetse no kugenda n'amaguru mu buryo bwihuse iminota 30 ku munsi ni intangiriro nziza.
- Barura intambwe zawe: Niba bishoboka, koresha pedometer kugira ngo ukurikirane umubare w'intambwe ugenda buri munsi. Intambwe 10.000 ku munsi ni intego nziza.
- Hitamo impinduka: Gukora ikintu kimwe buri munsi bishobora kurambirana. Gerageza ibintu bitandukanye. Hitamo ikintu ukunda, nko kugenda n'amaguru, kwiruka, kugendera ku igare, koga, cyangwa yoga .
- Icy'ingenzi kurusha ibindi: Mbere yo gutangira gahunda nshya y'imyitozo ngororamubiri, banza uganire na muganga wawe kugira ngo akugire inama . Azakubwira imyitozo ngororamubiri ijyanye n'ubuzima bwawe.
Wibuke ko uburyo bwa "Crash Diet" cyangwa "kugabanya ibiro mu minsi 7" ari ubw'igihe gito. Nubwo wagabanya ibiro, ushobora kongera ibiro inshuro ebyiri kurusha uko wabikoraga mbere ubwo watangiraga kurya bisanzwe. Icy'ingenzi ni uguhindura imirire yawe n'imibereho yawe mu buryo buhoraho . Aho kureba televiziyo urimo kurya, gerageza kurya buhoro buhoro kandi wishimire ibiryo byawe. Oza amenyo nyuma yo kurya, kandi uzahagarika kurya utuntu duto nijoro.
Ubutumwa bwo kujyana mu rugo
- Kugabanya ibiro si ikintu gishobora gukorwa mu ijoro rimwe. Bisaba kwihangana no kwitanga .
- Aho gukurikiza indyo y'igihe gito, hitamo kubaho ubuzima bwiza . Iri ni ishoramari ry'ubuzima bwose.
- Genzura ingano y'ibiryo byawe. Ongeramo poroteyine nyinshi, ibiryo bikungahaye kuri fibre, imboga n'imbuto ku isahani yawe.
- Imyitozo ngororamubiri buri munsi. Kora ikintu cyoroshye nko kugenda n'amaguru nibura iminota 30.
- Niba uhuye n'ikibazo icyo ari cyo cyose cyangwa ufite gushidikanya muri uru rugendo, ikintu cyiza wakora ni ukugisha inama muganga wawe.
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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.