Icyemezo cyiza cyingirakamaro kuri sisitemu iyo ari yo yose ya slimming ni amakuru nyayo y'abagize amahirwe ahagije yo gukuraho ibiro bidakenewe ku byaro bitari ngombwa, ndetse no gukomeza ibisubizo byiza mugihe kirekire.
Muri Amerika, igitabo cy'igihugu cyigitabo cyo kurwanya uburemere, kirimo kwigira mu bushakashatsi bwo kugabanya ibiro. Nk'uko ibipimo byayo, kugabanya ibiro byibuze 13.5 kg yo guta ibiro (ni pound 30), kimwe no kubungabunga ibisubizo byagezweho bitarenze umwaka. Gushakisha uburemere bwatakaye ni: Binyuze mu matangazo mu kinyamakuru, ingingo zari mu kinyamakuru, ingingo ziri mu kinyamakuru, televiziyo. Mbere yo kwinjira muri Gerefiye, amasomo yuzuza ibibazo birambuye. Ibikurikira, ibibazo byabajijwe buri mwaka. Kwiga ibyo bibazo kandi ni ishingiro ryo gusesengura.
Igipimo cyubushakashatsi cyari gishimishije cyane: Abantu barenga 5.000 bifuza gusangira uburambe. Intsinzi yabo yari nziza: ugereranije, buri buremere butakaza kg 33. Icy'ingenzi ni uko uburemere nk'ubwo bwakomeje imyaka 5-7: Nibura mugihe cyubushakashatsi. Rero, Gerefiye irimo abantu batsinze kugabanya ibiro mubipimo byose.
Naho ibiranga rusange biranga itsinda ryabajijwe, impuzandengo y'abanyamuryango bashinzwe kwiyandikisha afite imyaka 47, 77% muri bo ni abagore, 95% ni abahagarariye ubwoko bw'i Burayi. Icyitegererezo cyibarurishamibare kirenze bihagije kumyanzuro yemewe, kubera ko izirikana ibintu bya siporo nubuzima.
Yakoresheje uburyo bworoshye
Imwe mu ngingo zingenzi zubushakashatsi ni ikibazo cyuburyo bwo kugabanya ibiro. Nkuko byagaragaye, hariho uburyo bwinshi bwuburyo butandukanye bwakoresheje amasomo kugirango agere ku kugabanya ibiro birenze. Kimwe cya kabiri cy'abitabiriye bashoboye guhangana n'ikibazo cy'uburemere burenze, abandi bakeneye ubufasha bw'abanyamwuga. Abaganga, abaganga, inzobere muri gahunda zihariye z'ubucuruzi zabaye abafasha kugabanya ibiro. Uburyo bunoze kandi bwo kugabanya ibiro ni:
- kubara karori;
- Kubara amajwi y'ibicuruzwa;
- Kugabanya ikoreshwa ryubwoko bumwe bwibiryo.
Ariko kugirango tubungabunge ibisubizo byagezweho, abiyandikishije mu manza 90% bakoresheje guhuza indyo no gukora imyitozo ngororamubiri muri gahunda yabo. Nubwo abantu bose bafite uburyo bwo kurwanya ibirometero, mugihe cyubushakashatsi, ibintu rusange byagaragaye - birashimishije kandi bigufasha gukora sisitemu runaka kubantu bose bashaka gukomeza guhuza:
Ibiranga imyitwarire yabantu batsinze kubungabunga ibiro bikabije
Indyo ishingiye ku gukoresha ibiryo bigufi n'ibicuruzwa bifite ibinure bifatika.
Gukoresha ifunguro rya mu gitondo.
Imyitozo ngororamubiri.
Buri munsi.
Urwego rwo hejuru rwo kugenzura inzira yo gufata ibiryo.
Imibare yubushakashatsi gusa ireba gusa birasa nkaho byumye kandi birambiranye. Mubyukuri, ubushakashatsi bwikinyigisho cyigihugu gitanga amakuru yingirakamaro ashingiye kubyabantu ibihumbi. Aya makuru birashoboka ko ari ingirakamaro kubatangiye gusa kugirango barwanye ibiro bikabije.
Amabanga yo gukomera
Ahantu nyamukuru muri menu yabuze uburemere bufite ibicuruzwa bifite karori nke za kalori zabonetse mumavuta. Iyo yari ifite imirire yabarwanyaga buri kilo yinyongera hanyuma asohokana uwatsinze urugamba - mugihe afashe ibisubizo byagezweho bishoboka. Ugereranije, umubare wa burimunsi wa Kilocalorias wari 1379. Ariko, birazwi ko kwigira kwifata bifata ibikoreshwa mubice 30%. Kwirikana iri kosa, impuzandengo y'ibipimo bigomba gufatwa nka kilocalori 1800 kumunsi.
Y'inyungu nyinshi ni umubare wa karori uva mu manure, wakoresheje abitabiriye ikibazo mu myaka itari mike - 29%. Nibyo, mubyukuri, indyo yabo ni indyo ifite umubare muto.
Abitabiriye amahugurwa bagomba kandi kwerekana umubare wabyo mubiribwa bitandukanye bikoreshwa kumanywa. Byaragaragaye ko muri menu yagereranijwe yabantu bifuza kugabanya ibipimo bigabanuka, ibice byimboga byiganje, birimo umubare munini wamavuta, inyama, amafi, ibinyamisogwe nibicuruzwa byamata kumunsi .
Ubusanzwe bukurikira bwo kugabanya ibiro byatsinze nibyifuzo byibicuruzwa bifite ibipimo byahinduwe hamwe nisukari, harimo no kwiyongera kwinshi mubinyobwa bisukuye.
Inzobere zinashimishijwe, ni kangahe kumunsi abantu bafite uburemere bugabanuka. Hashingiwe ku matora menshi, yabaye buri mwaka, wasangaga ko kwiga biri kuri 4.7 ku munsi. Uburyo bwamashanyarazi bugizwe na mugitondo, ifunguro rya sasita, ifunguro rya nimugoroba, kandi hagati yabo rishobora kuba imwe cyangwa ibiri nto, yoroheje. By the way, gutakaza ibiro neza ntabwo byabuzaga ko hafi ya kimwe cya kabiri cy'ubuhanga bw'ibiribwa bibera muri resitora, harimo na resitora y'ibiryo byihuse.
Abaturage batakaje neza abantu bitaye cyane kubikoresha mugitondo. N'ubundi kandi, ni ifunguro rya mugitondo ritanga imbaraga mubikorwa byumubiri, birebire bigabanya imnzara nicyifuzo cyo kurya ikintu.
Gushimisha no kwitegereza ibintu bitandukanye byamatsinda yabashakashatsi. Byaragaragaye ko muri menu yabo batsinze ibikoresho byibindi bigabanya ubushake bwo kurya, biganisha ku gufata ibiryo byinshi, kugirango bigabanye ibiryo byinshi, kugirango bigabanye ibice byinshi, kugirango bigabanye ibice byinshi, kugirango bigabanye ibice byinshi, kugirango bigabanye ibice byinshi, kugirango bigabanye ibice byinshi, kugirango bigabanye ibice, bifasha gukomeza uburemere bwagabanutse. Kwiga ubwo bushakashatsi bwerekanye ko intego yo gutandukana itaterwa na "Classic" ifite (keke, desert), ariko kandi n'ibicuruzwa hafi ya byose. Kugaragara k'uburyohe bushya mu ndyo biganisha ku cyifuzo cyo kongera kugerageza isahani, ariko ibiryo byombi birababaje vuba. Rero, guhitamo ibicuruzwa bike ni ukubuza bifasha munsi no gukomeza uburemere ku cyerekezo cyagezweho.
TV nke - kugenda cyane!
Ubushakashatsi bwerekanye ko ushaka guhanagura ibiro bye, byagezweho nuburyo ubwo aribwo bwose, bugomba kwitondera cyane imyitozo, kugenda, kubyina - uburyo ubwo aribwo bwose. Ni ngombwa guhitamo neza iyo myitozo itangira umunezero mwinshi: Birashobora gukoreshwa, gusiganwa ku magare, ariko ubwoko bwibikorwa kenshi kandi bifatika ni urugendo.
Yabajijwe kwitangira kugenda mugihe cyisaha kumunsi. Kuki ishusho nziza, ya slim igomba kuba inshuti hamwe nurugendo? Imyitozo ngororangingo itera kwiyongera kwingufu. Hasi uburemere mu ndyo imwe byoroshye cyane mugihe karori nayo yakoreshwaga muri siporo no kugenda. Birababaje kubona abantu bose batsinze ubunebwe kandi bakabona imbaraga burimunsi kugirango bakoreshe byibuze umwanya muto wo kugenda - kuko kugabanya ibiro burigihe bisaba intego, kwihangana, umuryango.
Dushingiye ku bushakashatsi, byagaragaye ko ingendo zifatika, cyane cyane itunganijwe, byihuse gutakaza ibiro no gufasha gufata ibiro. Kugira ngo tugaragaze ibi bisohoka, abashakashatsi bagereranije umubare wiminota yakoresheje abagore mubyiciro bitandukanye byo guta ibiro. Abahagarariye imibonano mpuzabitsina myiza bakoraga iminota magana abiri y'amasomo mu cyumweru, bajugunye abab 8 ku kwezi. Niba ibirenze iki gihe byakoreshejwe mubikorwa byumubiri, gutakaza ibiro byari birenze kg 12, niba munsi - nka 2 kg. Kubera ko umubare munini wabantu bitabiriye ubushakashatsi, ibipimo bigomba kubonwa nkimpamvu ikomeye yo gutekereza. Gusa igihe gito cyongera kugenda cyangwa kugare - hamwe numubare munini wa kilo uzasubirwamo. Abagore bamwe nabagabo birinda amasomo bagabanya ibiro gahoro gahoro.
Ni ubuhe bwoko bw'ikibanza abaho gutsindiza abantu bafite ibiro? Kugenda ni ubwoko bwingenzi bwibikorwa. Nibisabe, bikwiranye nubwoko ubwo aribwo bwose, ntabwo ari ipine kandi icyarimwe neza bigira uruhare runini mugutakaza ibiro. Umuntu yarenze kugenda gusa, amwenyura kugendana na kwiruka, gutembera muri club fitness, kubyina, kubyina ku magare. Nibyiza ko igihe cyakoreshejwe mugihe cya siporo ntikizakoreshwa kugirango turebe TV, kwicara mumikino ya mudasobwa cyangwa gusinzira gusa. Ugereranije numuntu usanzwe, yatoreye kumara kuri TV ari 30%. Nibyiza cyane - nabi!