Kwiyiriza nubwo akenshi bimenyerewe ko bikorwa n’abasenga, nyamara burya bigirira akamaro kanini ubuzima bwacu, kandi umubiri urabikenera.
Kwiyiriza bikorwa mu buryo butandukanye, gusa ibyo tugiye kuvuga aha ni ukwiyiriza amasaha 24 ntacyo urarya, gusa muri ubu buryo ushobora kunywa ibinyobwa bitarimo calories nimwe nk’amazi. Ubundi nyuma yayo masaha ukongera kurya bisanzwe, ukazongera kwiyiriza ikindi gihe (bizwi nka intermittent fasting).
Nkuko byumvikana, bifite akamaro mu kugabanya ibiro, uretse ibiro, bigira akamaro kanini ku buryo umubiri ukora, bikongera imikorere myiza y’umutima, n’ibindi. Ushobora kubikora rimwe cg kabiri mu cyumweru.
Nubwo bigoye kenshi kuba wamara umunsi wose utararya, bishobora no kugira ingaruka ku barwaye indwara zimwe na zimwe.
Ni byiza ko mbere yo kuba wakwiyiriza, umenya neza ko nta ndwara urwaye ibikubuza.
Akamaro ko kwiyiriza ku mubiri
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Kwiyiriza bifasha kugabanya ibiro
Kwiyiriza ni uburyo bwiza bwo kugabanya ibiro, nkuko ubushakashatsi butandukanye bwakozwe bubyerekana. Mu gihe wiyirije (amasaha menshi ntacyo urarya), bituma umubiri utwika ibinure cyane kurusha mu gihe uba wariye.
Bifasha umubiri gukoresha ibinure nk’isoko y’imbaraga ukenera aho gukoresha isukari. Ibi bikaba byiza ku muntu wifuza kugabanya ingano y’ibinure (body fat percentage) umubiri we ufite.
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Byongera cyane imikorere y’umubiri (metabolism)
Ushobora kwibaza uburyo waba utariye, umubiri akaba aribwo ukora cyane. Impamvu ni uko iyo wiyirije, biha urwungano ngogozi akaruhuko, bityo rugakoresha calories mu buryo bukwiye.
Iyo igifu kitabasha gusya neza ibikegeraho byose, bigira ingaruka ku mikorere n’imbaraga umubiri ukoresha, bityo ntunabashe gukoresha ibinure.
Kwiyiriza bizagufasha kongera gutuma igifu n’amara bikora neza, bityo imikorere y’umubiri ikomeze kugenda neza.
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Bifasha ubwonko gukora neza
Kwiyiriza byagaragaye ko bifasha cyane ubwonko gukora neza, kuko bituma harekurwa ku bwinshi proteyine yitwa BDNF (Brain-derived neurotrophic factor).
Iyi proteyine iyo irekuwe bifasha uturemangingo tw’ubwonko guhindukamo uturemangingo duhererekanya amakuru ku bwonko tuzwi nka neurons, ndetse n’indi misemburo ifasha mu ihererekanya makuru ku bwonko; ibi niko byongera ubwenge n’ibindi byose ubwonko bukora.
Iyi proteyine BDNF niyo kandi irinda ubwonko indwara zikunze kwibasira abashaje zijyanye no kwibagirwa no gusaza cyane k’ubwonko (Alzheimer’s and parkinson’s disease).
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Byongera imikorere myiza y’umusemburo wa insulin
Ubushakashatsi bwerekanye ko iyo wiyiriza bifasha insulin guhanahana neza amakuru n’uturemangingo mu gukura isukari nyinshi mu maraso, kurusha iyo utiyiriza.
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Kwiyiriza bifasha kwitekerezaho cyane
Iyi niyo mpamvu uzasanga abasenga cyane biyiriza. Bifasha gutekereza ku buzima bwawe.
Iyo mu gifu nta biryo birimo, bituma umubiri ugira imbaraga (burya urwungano ngogozi ruri mu bitwara imbaraga nyinshi umubiri ukoresha).
Kwiyiriza bizagufasha kumva umeze neza mu mubiri no mu bitekerezo (kuri roho). Iyo utaremerewe mu gifu, kandi ubwonko buri gukora cyane bituma wita cyane ku bigukikije ndetse ukabona byinshi byiza.
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Byongerera ubudahangarwa umubiri
Kwiyiriza bifasha urwungano rw’ubwirinzi bw’umubiri gukora cyane kandi neza; rusohora imyanda irimo n’uburozi, rugakuraho ububyimbirwe butandukanye ndetse rukabasha kwikiza uturemangingo dushobora no gutera kanseri.
Ubusanzwe, inyamaswa nyinshi iyo zirwaye zirekera kurya, ubundi zikaruhuka bihagije. Ubu ni uburyo karemano, bufasha kurwanya stress n’ibindi bidakenewe imbere mu mubiri, kugira ngo ubashe kwikiza indwara. Abantu nibo bonyine barya, mu gihe barwaye, kabone naho byaba bidakenewe.
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Bigufasha kutagira inzara kenshi
Kuba wamara hagati y’amasaha 4-6 utararya utangira kumva ushonje, inzara nyayo utangira kuyumva hagati y’amasaha 12 na 24. Ibi byose biterwa n’imikorere y’imisemburo mu mubiri wawe.
Kwiyiriza bifasha kuringaniza imisemburo ituma ugira inzara, bikakurinda kandi kuryagagura cyane. Kuko uko ugenda wiyiriza, ariko imisemburo igenda yiringaniza ku rugero nyarwo, bityo bikagufasha kuba wamara igihe kinini utararya.
Uretse ibi kandi kwiyiriza bifasha uruhu gusa neza no kwiyuburura, kuko umubiri uba utagitakaza imbaraga nyinshi ku rwungano ngogozi gusa.
Kumara umunsi utararya, bifasha ingingo nk’umwijima, impyiko kwiyuburura no gukomeza gukora neza.
Dusoza, si byiza ko wakwiyiriza hejuru y’iminsi 2 mu cyumweru. Kandi mu gihe hari indwara ufite zikubuza kwiyiriza ntugomba kubikora.
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Tubafitiye n’ibitabo by’abana iby’ikinyarwanda , igifaransa n’icyongereza . Uramutse wifuza kugurira umwana wawe igitabo watwandikira kuri : sopublishers@gmail.com cyangwa ukaduhamagara kuri : Tel: +250783203433,, +250783399900
