Uburyo Ibiryo Bishingiye ku bimera byongera imikorere no gukira kubakinnyi b'abakobwa

Mu myaka yashize, izamuka ryimirire ishingiye ku bimera ryarenze ibirenze ibyo kurya kugira ngo bibe amahitamo akomeye mu mibereho, cyane cyane mu bakinnyi. Ku bakinnyi b'abakobwa, bakunze guhura n'ibibazo bidasanzwe by'imirire n'imikorere, gufata indyo ishingiye ku bimera birashobora gutanga inyungu zitandukanye. Iyi ngingo irasobanura uburyo indyo ishingiye ku bimera igira ingaruka ku bakinnyi b’abakobwa, isuzuma inyungu, imbogamizi zishobora kubaho, hamwe n’ingero zifatika z’abakinnyi batsinze ibimera.

Sobanukirwa n'ibiryo bishingiye ku bimera

Indyo ishingiye ku bimera ishimangira ibiryo bikomoka ku bimera, birimo imboga, imbuto, imbuto, imbuto, amavuta, ibinyampeke, ibinyamisogwe, n'ibishyimbo. Bitandukanye n’ibikomoka ku bimera, birinda ibikomoka ku nyamaswa byose birimo amata n’amagi, indyo ishingiye ku bimera yibanda ku kugabanya ibikomoka ku nyamaswa aho kubikuraho burundu. Ubu buryo bwimirire burashobora gutandukana harimo gushiramo ibikomoka ku nyamaswa rimwe na rimwe no kuba ibikomoka ku bimera cyangwa ibikomoka ku bimera.

Inyungu Zimikorere

1. Gutezimbere gukira no kugabanya umuriro

Indyo zishingiye ku bimera zikungahaye kuri antioxydants na phytochemicals zifasha kurwanya imbaraga za okiside no gutwika. Ku bakinnyi b’abakobwa, bakunze guhura nimyitozo ikomeye hamwe ningutu zijyanye namarushanwa, iyi miti irwanya inflammatory irashobora gufasha gukira vuba no kugabanya ububabare bwimitsi. Ibiribwa nk'imbuto, icyatsi kibisi, n'imbuto bizwiho kuba birimo antioxydants nyinshi, bifasha gukira vuba no gukora neza muri rusange.

2. Kunoza ubuzima bwumutima

Kwihangana k'umutima n'imitsi ni ingenzi kuri siporo nyinshi, kandi indyo ishingiye ku bimera irashobora kuba ingirakamaro muri urwo rwego. Ibiribwa bishingiye ku bimera bikunda kuba byinshi muri fibre hamwe n’ibinure byuzuye, bigira uruhare mu buzima bwiza bwumutima. Sisitemu nzima yumutima nimiyoboro yimitsi yongerera imbaraga, byorohereza abakinnyi gukomeza imyitozo yo hejuru mubikorwa byabo byose.

3. Gucunga neza Ibiro

Gucunga uburemere bwumubiri akenshi ni ikintu gikomeye cyimikorere ya siporo. Indyo ishingiye ku bimera irashobora kuba ingirakamaro mu gucunga ibiro kubera ko yibanda ku biribwa bya fibre nyinshi, karori nkeya itera guhaga nta gufata karori nyinshi. Ibi birashobora gufasha abakinyi b'abakobwa kugumana umubiri mwiza wa siporo yabo.

4. Urwego Rurambye rwingufu

Carbohydrates, nyinshi mu biribwa bishingiye ku bimera, ni isoko y'ibanze ku bakinnyi. Ibinyampeke, imbuto, n'imboga byose bitanga imbaraga zihamye zishyigikira kwihangana kandi bifasha kwirinda umunaniro. Uku gutanga ingufu zihamye ningirakamaro mugukomeza gukora neza mugihe cy'amahugurwa ndetse no kurushanwa.

Gukemura ibibazo by'imirire

Nubwo inyungu ari ingirakamaro, abakinnyi b'abakobwa ku mafunguro ashingiye ku bimera bagomba kuzirikana ibitekerezo bimwe na bimwe by'imirire:

1. Kurya poroteyine

Kugenzura intungamubiri zihagije ni ngombwa mu gusana imitsi no gukura. Inkomoko ishingiye ku bimera nkibinyamisogwe, tofu, tempeh, na quinoa birashobora gutanga poroteyine zihagije, ariko birasabwa gutegura neza kugira ngo poroteyine ikenera buri munsi. Gukomatanya ibimera bitandukanye bishingiye kuri poroteyine birashobora kandi gufasha kugera kumurongo wuzuye wa aside amine.

2. Ibyuma na Kalisiyumu

Indyo ishingiye ku bimera irashobora rimwe na rimwe kuba muke muri fer na calcium, intungamubiri zingirakamaro ku mbaraga nubuzima bwamagufwa. Abakinnyi b'abakobwa bagomba gushiramo ibiryo bikungahaye kuri fer nk'ibinyomoro, epinari, n'ibinyampeke bikomejwe, hamwe na calcium ikungahaye kuri calcium nk'amata y'ibimera akomeye, amande, n'imboga rwatsi. Guhuza ibiryo bikungahaye kuri fer hamwe nibiryo bikungahaye kuri vitamine C birashobora kandi kongera imbaraga zo kwinjiza fer.

3. Vitamin B12

Vitamine B12, iboneka cyane cyane mubikomoka ku nyamaswa, ni ingenzi mu kubyara ingufu n'imikorere y'imitsi. Abakinnyi b'abakobwa bakurikiza indyo ishingiye ku bimera bagomba gutekereza ibiryo bikomeye cyangwa inyongeramusaruro kugirango bagumane urwego B12 ruhagije.

4. Omega-3 Amavuta acide

Omega-3 fatty acide, ingenzi cyane mukurinda umuriro nubuzima muri rusange, iboneka mu mafi y’ibinure ariko irashobora gukomoka ku mbuto zitwa flaxseeds, imbuto za chia, na walnut mu mirire ishingiye ku bimera. Harimo ibyo biryo buri gihe birashobora gufasha kwemeza omega-3 ihagije.

Ingero-Isi

Abakinnyi bahora basunika imipaka kugirango bagume ku isonga ryimikorere yabo, kandi abagore benshi muri siporo ubu bahindukirira indyo ishingiye ku bimera kugirango bongere irushanwa ryabo. Inyungu zibyo kurya zirenze kugabanya cholesterol; zirimo kongera ingufu, kunoza imikorere, no gukira vuba. Reka dushakishe uburyo bamwe mubakinnyi b'abakobwa badasanzwe barenga ku myumvire ngo "inyama zigutera imbaraga" no kwerekana imbaraga z'ubuzima bushingiye ku bimera.

Venus Williams: Nyampinga ku Rukiko no hanze

Venus Williams ntabwo ari umugani wa tennis gusa; ni n'umupayiniya mu kurya bishingiye ku bimera. Mu mwaka wa 2011, Williams yasuzumwe indwara ya autoimmune, yagiriwe inama yo guhindukira mu mirire ishingiye ku bimera kugira ngo agarure ubuzima bwe kandi arushanwe. Kwakira iyi mibereho ntabwo byamufashije gucunga neza ubuzima bwe gusa ahubwo byamuteye kongera kubaho mu mwuga we. Williams yabonye intsinzi nimirire ye mishya kuburyo yashishikarije mushiki we hamwe na mugenzi we wa tennis wa Serena Williams, gufata indyo yuzuye ibikomoka ku bimera. Kuba bakomeje gutsinda mu rukiko biragaragaza ibyiza byo kurya bishingiye ku bimera.

Meagan Duhamel: Umukino wo gusiganwa ku ntsinzi

Umukinnyi w’umukino wo gusiganwa ku maguru ku isi Meagan Duhamel yabaye inyamanswa kuva mu 2008, mbere cyane yuko yegukana umudari wa zahabu mu mikino Olempike mu 2018. Urugendo rwe mu mirire ishingiye ku bimera rwatangiye nyuma yo gusoma igitabo kivuga ku bimera, agwa mu cyumba cy’indege. Ibisubizo byashimishije - Duhamel yavuze ko indyo y’ibikomoka ku bimera ifite ubushobozi bwo guhugura, kongera ibitekerezo, no gukira vuba. Ibikorwa bye byiza yagezeho mu gusiganwa ku maguru byerekana ubushobozi bwimirire ishingiye ku bimera kugirango ishyigikire siporo nziza.

Steph Davis: Kuzamuka Hejuru

Steph Davis, uzwi cyane mu kuzamuka ku rutare akaba n'umuhanga mu kwihanganira ibintu, azwiho ubuhanga budasanzwe, harimo kuba ari we mugore wa mbere wigeze guhura na Torre Egger muri Arijantine ndetse no gutembera mu kirere atagira ubwoba ndetse no gusimbuka ibirindiro. Davis yafashe indyo ishingiye ku bimera yibanda ku biribwa byose no gutunganya bike kugira ngo agumane imbaraga z'umubiri no mu mutwe. Ihitamo ryimirire rimufasha kuzamuka cyane hamwe nibikorwa bya siporo bikabije, byerekana ko imirire ishingiye ku bimera ishobora kongera ingufu ndetse no gukurikirana umubiri cyane.

Hannah Teter: Intsinzi ya Snowboard

Umukinnyi w’umukino w’imikino Olempike na Nyampinga w’isi Hannah Teter yageze ku ntambwe zidasanzwe muri siporo ye, harimo imidari ibiri ya Olempike ndetse n’intsinzi nyinshi z’igikombe cyisi. Teter yahinduye indyo ishingiye ku bimera nyuma yo kumenya ingaruka z’imyitwarire n’ibidukikije mu buhinzi bw’uruganda. Yatangaje ko iri hinduka ry’imirire ryamushimishije cyane mu bwenge, ku mubiri, no mu marangamutima, bikagira uruhare mu gukomeza gutsinda no guhangana mu kibuga cy’urubura.

Izi nkuru z'abakinnyi b'abakobwa batera imbere ku biryo bishingiye ku bimera bitanga ibimenyetso bifatika byerekana inyungu izo ndyo zishobora gutanga. Waba uri umunywanyi wintore cyangwa umukinnyi wimyidagaduro, gufata indyo ishingiye ku bimera bishobora kongera imikorere yawe, urwego rwingufu, no gukira.

Indyo zishingiye ku bimera zitanga inyungu nyinshi ku bakinnyi b’abakobwa, uhereye ku gukira neza n’ubuzima bwumutima nimiyoboro y'amaraso kugeza gucunga neza imbaraga n'imbaraga zirambye. Mugihe hariho ibitekerezo byintungamubiri byakemurwa, hamwe nogutegura neza no kuzuza neza, indyo ishingiye ku bimera irashobora gushyigikira ndetse ikanazamura imikorere ya siporo. Mugihe abakinnyi benshi b'abakobwa bemera kandi bakitwara neza mu mirire ishingiye ku bimera, ubu buryo bukomeje kumenyekana nk'ihitamo rikomeye kandi ry'ingirakamaro ku isi ya siporo.