kongera-ibiro-696x696

Menya icyo wakora ushaka Kongera Ibiro watakaje .

Yanditswe na Imanishimwe Dieudonne November 9, 2016

    Nubwo kugira BMI irenze 30 ari ikibazo gikomeye gusa no kugira iri munsi ya 18.5 ni ikibazo. Iyo ufite iyi BMI uba unanutse pee. Niyo mpamvu tugiye kureba […]




 

 

kongera-ibiro-696x696

Nubwo kugira BMI irenze 30 ari ikibazo gikomeye gusa no kugira iri munsi ya 18.5 ni ikibazo. Iyo ufite iyi BMI uba unanutse pee. Niyo mpamvu tugiye kureba icyo wakora ngo izamuke byibuze ijye hagati ya 18.5 na 25.

Umunyarwanda yaciye umugani ngo UTAMIYE NTATAMURE ABA YARATAMITSWE. Uramutse udafite ubundi burwayi butuma udashyira uturaso ku mubiri, nta gituma utagira ibiro byiyongera bitewe nuko wariye. Muri ubwo burwayi twavuga n’uburwayi  bwa SIDA (igihe ugeze mu gice cyo kurwara), diyabete kuri bamwe, ndetse burya ngo n’inzoka za ascaris na ankylostome zirumisha.

Hano twaguteguriye ibyo wakora mu kongera ibiro byawe.

  • Icya mbere gituma wabyibuha ni ukongera inshuro urya ku munsi. Byibuze gerageza urye 3 ku munsi. Uko inshuro zo kurya ziyongera niko n’intungamubiri ziyongera
  • Injiza ibirenze ibyo utakaza. Niyo warenzaho calories 100 bucye bucye nirwo rugendo.
  • Gerageza kurya ibikungahaye kuri poroteyine n’amavuta. Ibi bizagufasha kongera ingufu mu mubiri. Ibyo byo kurya wakibandaho ni avoka, amagi atogosheje, ubunyobwa bukaranze n’isosi  yabwo, amata n’ibiyakomokaho nka fromage na yogourt, n’amavuta ya elayo.

    Bimwe mu bikungahaye kuri poroteyine
  • Ku ifunguro ongeraho ibinyampeke nk’umuceri, ibiva ku ngano nka makaroni n’imigati n’amakeke
  • Ibyo kurya by’ifufu nk’ibirayi, ibijumba n’amateke ndetse nibigukundira ubirye ifiriti
  • Urye n’inyama rero cyane cyane izitukura n’iz’ingurube kuko zikungahaye ku binure

    Bimwe mu binyampeke n ibinyamafufu
  • Ku byo urya jya ushyiramo mayonnaise na margarine
  • Niba unywa inzoga jya urenza akarahure kayo kuri buri funguro rya nijoro. Utayinywa wanywa umutobe w’imbuto
  • Gira amasaha yo kuruhuka ahagije byibuze atari munsi y’8 ku munsi
  • Gira igihe cyo kurya gihoraho kandi mu gitondo urye uhage pee.
  • Kora sport yo gukomeza ingingo kuko utahiye kurya gusa wabyimba ukaba igifufumange. Sport nziza ni pompage na abdomino cg ukajya muri gym tonic. Ukibuka ko nyuma ya sport ugomba kurya ugahaga cyane cyane imbuto nk’imineke n’imyembe.

  • Siporo nayo ni ingenzi

Zirikana ibi niba wifuza kongera ibiro

Nubwo kongera ibiro byoroshye, wibukeko kubigabanya iyo byabaye byinshi bigoye. Niyo mpamvu ugomba gucunga byibuze BMI ntizarenge 25.

Ngaho gerageza urebe ko wava mu mutuku. 

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