Abakobwa benshi n’abagore babangamirwa no kubyibuha inda, yewe ugasanga ntago anejejwe nuko yambara umwenda akaberwa ariko byagera ku nda ukabona ko habura ikintu, bose bifuza kugira mu nda hato.

Dore inama isumba izindi ku bakobwa bifuza kugira mu nda hato hagendanye n’igihe tugezemo

Nubwo rwose kuri ubu hariho imyenda wambara igahisha ubunini bw’inda ariko ntago bikuyeho ko ushobora no gukoresha ubundi buryo uwo mubyibuho w’inda ukagenda burundu, ukabasha kugira mu nda hato.


Dore ibintu by’ingenzi ukwiye kwibandaho mugihe ushaka gutakaza amavuta yo munda ibyo benshi bita ibicece.

1. Icyambere ni ukureka isukari

Isukari iri amoko menshi, gusa ugomba kumenya ko isukari zose zigomba kubanza guhindurwa mu bwoko bwa fructose kugirango umwijima ubashe kuyikoresha, rero iyo uriye isukari nyinshi, umwijima uba wuzuye fructose nyinshi bityo ukayihinduramo amavuta yo mubwoko bwa fat.

Ayo mavuta rero ntahandi yibika atari kunda. Iyo bigeze rero ku isukari iba mu binyobwa biba bibi kuko niyo iba ari nyinshi. Niba ushaka kugabanya inda irinde kunywa ibintu bifite isukari nyinshi.

2. Kurya protein nyinshi

Protein ni imwe mu ntungamubiri burya zifasha gutakaza ibiro. Abahanga bavuga ko kurya ifunguro ririmo protein bifasha umubiri kudashaka ibiryo birimo za calorie nyinshi nk’amasukari bityo bikakurinda kubyibuha cyane, ndetse no kuzana amavuta ku nda.

Rero ni byiza mu gihe ushaka gutakaza amavuta yo kunda ko ugomba kurya ifunguro ryiganjemo za protein nk’amata, amagi, imboga, ubunyobwa n’ibinyampeke.

3. Irinde ifarini

Ifarini ni imwe mu bintu bishobora kukongerera amavuta yo kunda bityo ukarushaho kubyibuha inda, ubwo aha turavuga nka za keke, imigati, capati, ndetse nibindi byose bikozwe mu ifarini. Kureka ibiryo birimo ifarini burundu bishobora kukugabanyiriza inda mu buryo utatekerezaga.

4. Siporo

Ni byiza ko wakora sport zigorora munda nka za abdominal cyangwa pompage nkeya ku munsi ibyo ni ingenzi kuko bigufasha kuhakomeza bityo ntago wongera kubyibuha munda ahubwo uhora wemye munda hagororotse.

5. Kurya imboga n’imbuto

Ibi ni bimwe mubikungahaye kuri fibre ndetse n’isukari nziza byagufasha kgabanya amavuta ashobora kwibika kunda bityo iyo ufata ifunguro ryiganjemo imbuto n’imboga bituma utabyibuha munda.

6. Kunywa icyayi cy’icyatsi (Green Tea)

Iki cyayi ni kiza cyane kuko cyuzuyemo anti oxidant zisohora imyanda mum mubiri ndetse n’amavuta mabi akenshi yibika kunda nibyiza rero gufata Green Tea mugihe ushaka kugabanya amavuta yo kunda. Ikindi kintu abakobwa benshi n’abamama bakunda kandi nyamara kibatera kubyibuha inda vuba ni icyayi cy’amata ndetse n’igikoma cya n’ijoro mbere yo kuryama birimo isukari.

Byaba byiza ubaze amasaha atanu mbere yo kuryama nta kintu washyize munda bityo bifasha umubiri kutabika amavuta menshi avamo umubyibuho wo kunda gusa

7. Kunywa amazi menshi.

Ni byiza kuzirikana ko amazi ari ubuzima ndetse anabasha mu kugabanya amavuta menshi ari ku mubiri. Niba koko ushaka kugira munda zero amazi yagire inshuti yawe magara.

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