Ku mugoroba wo mu cyi, buri mugore arashaka kugaragara neza. N'ubundi kandi, imbere ninyanja, mini na bikini. Ariko ibiro byinyongera binyura muri gahunda zose. Mu bwoba, umugore atera amafirimi zitandukanye, aho umubiri we kandi we ubwe ahangayitse. Gutegereza ibiruhuko bihinduka ifu. Kugira ngo wirinde iki kibazo, ushire mu masezerano n'ubwonko bwawe no gukurikirana amategeko yayo. Kurikiza inama zanjye zagaragaye buri munsi.
Uburyo bwo kunywa
Kubyuka mugitondo, mbere yigifu cyubusa kinywa ikirahuri kinini cyamazi. Iri ni kwiyuhagira imbere bitangiza umubiri na sisitemu yo gutekesha. Kunywa kandi ikirahuri cyamazi muminota 10-15 mbere ya buri funguro. Urashobora kugira ibyiyumvo byibinyoma byinzara, kandi niba atari byo, uzuza igice igifu, bityo ntukarye byinshi!
Kubuza ibicuruzwa
Niba ukubise ibirori, shyira indimu lolk cyangwa kimwe cya kabiri cyindimu kuruhande rwisahani. Kunyanyagiza umutobe w'indimu, cyangwa hagati y'ibiryo birya ibice by'indimu. Indimu igira uruhare mu gucamo ibinure no kuzamura igogosha. Bizafasha kandi kugabanya kaloric ibikubiye mubiribwa byakoreshejwe, gukuraho kwinjira mumubiri wibinure birenze, bigusaba kugabanya ibiro byihuse. Shira kubuza ibibabi, isosi, ifu, ibiryo byiza, byafunzwe, n'ibiryo byihuse. Ndagira inama ya bose ubwato bwo kugenda mugitondo. Urashobora gushuka udugeguke kandi icyarimwe ntuhinduka. Kurugero, Olivier salade yahindutse gato ukurikije ibihimbano. Aho kuba Sausage, koresha inyama cyangwa amabere yinkoko, aho kuba imyumbati yumunyu - gushya, ongeraho indimu kuri lisansi, kuruta icyatsi. Ibigize Calori byahindutse kuruhande rwiza kuri wewe, kandi uburyohe bwari bwiza gusa!
Kurya induru!
Ibuka: Gutakaza uburemere vuba, kurya neza mugihe cyisaha! Tangira isaha yo gutabaza hanyuma urya buri masaha 3 mubisubizo 5. Kurugero, ifunguro rya mbere kuri 8.00, icya kabiri - kuri 11.00, uwa gatatu - saa 14.00, kuri 17.00, kwakirwa kwa gatanu nu 19.00. Mubyakiriye nyuma, tanga uburyo bwo kurya poroteyine. Nyuma ya 19.00 unywe amazi nta mbogamizi.
Kugabanya ingano yimibare
Mbere yo kurya, gupima ibiryo byawe. Umugabane wawe ntugomba kurenza garama 300 kumafunguro. Urashobora guhuza no kugerageza nibicuruzwa. Kurugero, ku isahani imwe: amafi cyangwa inyama - 60-80 gr, imboga - 100-150 gr, poroji 50-70 gr. Proteyine, karubone na fibre ya coarse urashobora guhuza uburyohe bwawe. Uzasobanukirwa icyo guta ibiro ni ikintu gishimishije kandi kidasobanutse. Kandi rwose ntugomba kwicwa ninzara. Ikintu nyamukuru nuguhitamo ibicuruzwa bikwiye!
Traffic
Nta rwitwazo, genda iminota 30 intambwe yihuta kumunsi cyangwa byoroshye. Igihe icyo ari cyo cyose kandi ahantu hose ushobora gukoresha mini-igoye yimyitozo:
1) kwigana isigaye ku mugozi - inshuro 200;
2) gukanda hasi - hafi 3;
3) Squats Yimbitse - 3 yegereje inshuro 25;
4) Squats muri Lunge - Ibyegera inshuro 3;
5) Kuzamura amazu aryamye inyuma. Dukora umubare ntarengwa ushoboka wo gusubiramo muburyo 3 (kanda hejuru);
6) Kwinginga kw'ishyamba biryamye inyuma. Dukora umubare ntarengwa ushoboka wo gusubiramo muburyo bwa 3 (kanda hasi).