Umurongo wo hasi kumyitozo

Imyitozo ngororangingo nibikorwa byumubiri ninzira nziza zo kumva umerewe neza, guteza imbere ubuzima, no kwinezeza. Hariho ubwoko bubiri bwimyitozo ngororamubiri kubantu benshi bakuze bafite ubuzima bwiza:

? Amahugurwa ya Cardio
Fata byibuze iminota 150 y'imyitozo ngororamubiri iringaniye cyangwa iminota 75 y'imyitozo ngororamubiri ikomeye buri cyumweru cyangwa usimburane hagati yombi. Birasabwa kuringaniza ubukana bwimyitozo ya buri cyumweru igice cyisaha kumunsi. Kugirango utange inyungu nyinshi zubuzima no gufasha kugabanya ibiro cyangwa kubungabunga, birasabwa byibuze iminota 300 buri cyumweru. Nubwo bimeze bityo, nubwo ibikorwa bike byimyitozo ngororamubiri ari byiza kubuzima bwawe kandi ntibigomba kuba umutwaro mubuzima bwawe.

? Komeza Amahugurwa
Komeza-gutoza amatsinda yose yimitsi byibuze kabiri mu cyumweru. Intego ni ugukora byibuze imyitozo imwe kuri buri tsinda ryimitsi ukoresheje uburemere buremereye cyangwa urwego rwo guhangana. Kurambira imitsi nyuma yo gusubiramo hafi 12 kugeza 15.

Imyitozo ngororamubiri ikarishye ikubiyemo ibikorwa nko kugenda byihuse, gusiganwa ku magare, no koga. Cardio yimbaraga nyinshi ikubiyemo ibikorwa nko kwiruka, guterana amakofe, n'imbyino z'umutima. Imyitozo yimbaraga irashobora kubamo ibikorwa nko gukoresha ibiro, uburemere bwubusa, imifuka iremereye, uburemere bwawe bwite, cyangwa kuzamuka urutare.
Niba ushaka kugabanya ibiro, kugera ku ntego zihariye zo kwinezeza, cyangwa kuvamo byinshi muri byo, ushobora gukenera kongeramo umutima mwinshi.
Wibuke kubaza umuganga wawe mbere yo gutangira gahunda nshya y'imyitozo ngororamubiri, cyane cyane niba udasobanutse neza uko ubuzima bwawe bumeze, ntabwo umaze igihe kinini ukora siporo, cyangwa ufite ibibazo byubuzima budakira nkindwara z'umutima, diyabete cyangwa ingingo Inflammation, nibindi, niba, ibintu byavuzwe haruguru bibaho, nyamuneka siporo iyobowe na muganga. Intego yacu nukugirango ubuzima bugire ubuzima bwiza.

1. Imyitozo yo kugenzura ibiro

Imyitozo ngororamubiri irashobora gufasha kwirinda kwiyongera cyane cyangwa gufasha kugabanya ibiro. Iyo ukoze imyitozo ngororamubiri, utwika karori. Iyo imyitozo ikaze cyane, niko karori nyinshi.

Igenga imikorere ya metabolike binyuze mu kubaka imitsi kandi igatera amavuta kugabanuka no kurya. Imitsi yongerera gufata no gukoresha aside irike yubusa mumaraso. Kubaka imitsi kandi byongera ikoreshwa rya glucose mumaraso, bikarinda guhindura isukari irenze ibinure, bityo bikagabanya ibinure. Imyitozo ngororamubiri yongerera ikiruhuko cyo kuruhuka (RMR), ishobora kugira ingaruka ku mikorere ya metabolisme igira ingaruka ku mikorere y’imikorere y’umubiri. Imyitozo ngororamubiri irashobora guhindura metabolisme yibinure mugutezimbere umutima.

2. Imyitozo ngororamubiri ifasha kurwanya ubuzima nindwara

? Kugabanya ibyago byo kurwara umutima. Imyitozo ngororamubiri ikomeza umutima wawe kandi igateza imbere umuvuduko wawe. Kwiyongera kwamaraso bizamura amaraso ya ogisijeni. Ibi bifasha kugabanya ibyago byindwara z'umutima nka cholesterol nyinshi, indwara zifata imitsi hamwe n'indwara z'umutima. Imyitozo ngororamubiri isanzwe irashobora kandi kugabanya umuvuduko wamaraso hamwe na triglyceride.

? Ifasha umubiri wawe kugenzura isukari yamaraso hamwe na insuline. Imyitozo ngororamubiri irashobora kugabanya isukari yo mu maraso kandi igafasha insuline gukora neza. Ibi birashobora kugabanya ibyago byo kurwara syndrome de metabolike na diyabete yo mu bwoko bwa 2. Niba usanzwe ufite kimwe muri ibyo bisabwa, imyitozo irashobora kugufasha kuyicunga.

3. Imyitozo ngororamubiri ifasha kunoza umwuka

Abantu bakora siporo buri gihe baba bafite amarangamutima menshi, bakumva bafite imbaraga umunsi wose, bakaryama cyane nijoro, bakibuka neza, kandi bakumva baruhutse kandi bafite ubuzima bwiza mubuzima bwabo.

Imyitozo isanzwe irashobora kugira ingaruka nziza cyane mukwiheba, guhangayika, na ADHD. Iragabanya kandi imihangayiko, itezimbere kwibuka, igufasha gusinzira neza, kandi ikazamura imyumvire yawe muri rusange. Ubushakashatsi bwerekana ko imyitozo ikwiye gusa ishobora kugira icyo ihindura, kandi ntukeneye gukora imyitozo umutwaro mubuzima bwawe. Ntakibazo cyaba imyaka yawe cyangwa urwego rwimyitwarire, urashobora kwiga gukoresha imyitozo nkigikoresho gikomeye mugukemura ibibazo byubuzima bwo mumutwe, kongera imbaraga, kuzamura umwuka wawe, no kubona byinshi mubuzima bwawe.

4. Gukora birashobora gushimisha ... no kubana!

Imyitozo ngororangingo nibikorwa byumubiri birashobora gushimisha. Baguha amahirwe yo kuruhuka, kwishimira hanze cyangwa kwishora mubikorwa bigushimisha. Imyitozo ngororangingo irashobora kandi kugufasha guhuza umuryango cyangwa inshuti muburyo bushimishije.

Noneho, fata itsinda ryitsinda, ujye gutembera, cyangwa gukubita siporo kugirango ubone inshuti zisa. Shakisha ibikorwa bifatika ukunda kandi ubikore. kurambirana? Gerageza ikintu gishya cyangwa ukore ikintu hamwe ninshuti cyangwa umuryango.