Abakinnyi b'imboga: Gusobanura neza imikorere y'agahebuzo
Isi y'imikino y'akataraboneka irimo guhinduka mu mateka. Ibihe bya kera byafatwaga nk'ibikomoka ku nyamaswa nk'ingufu zonyine zitanga imbaraga. Muri iki gihe, abakinnyi b'inyamaswa bakomeye barimo gusenya amateka kandi bagaragaza ko indyo ishingiye ku bimera atari amahitamo y'ubuzima gusa—ni inyungu yo gukina. Kuva ku bakinnyi ba shampiyona Olempike kugeza ku bakinnyi ba ultramarathon, abakinnyi ba Vegan batsinda muri buri cyiciro bigaragaza ko ushobora kugera ku rwego rwo hejuru rw'ingufu z'umubiri mu gihe ubaho ukurikije indangagaciro zawe.
Ariko iyi gahunda ijyanye n'ibirenze inyandiko z'umuntu ku giti cye gusa. Mu guhitamo inzira ikoreshwa n'ibimera, aba bakinnyi bakomoka ku bimera barimo gukemura ikiguzi cyihishe cy'ubuhinzi bw'inganda kandi bagahangana n'ubugome bw'inyamaswa buri mu buryo gakondo bw'ibiribwa. Iyo turebye amakuru ajyanye n'ubuhinzi bw'inganda, biragaragara ko imikorere myiza idakwiye kubangamira imibereho myiza y'amatungo yo mu buhinzi.
Muri iyi nyandiko, twinjira mu bumenyi bw'imirire ishingiye ku bimera, twishimira abahanga mu bya siyansi bayoboye inzira, kandi tukwereke uburyo bwo gushyigikira urugendo rwawe rwo kuba umwe mu bakinnyi bashya b'abanyamadini bakomoka ku bimera.
Inyandiko
mvugo y'abahindura imikino
Uburyo Abakinnyi Bakomeye Bakomoka ku Bimera Bahindura Ingufu
The Game Changers ni filime ndende isobanura neza ubushobozi bw'umuntu yerekana abakinnyi bakomeye b'inyamaswa bayobora siporo yabo binyuze mu mirire ishingiye ku bimera. Mu kwemeza ko inyamaswa zikomoka ku bimera zigomba kugira ngo zigire imbaraga, iyi filime igaragaza ko inyamaswa zikomoka ku bimera zikunda kwihuta mu marushanwa akomeye zisubiramo kandi zigakomera. Uretse imikorere myiza, igaragaza uburyo guhitamo inzira ikoreshwa n'ibimera bituma abakinnyi b'inyamaswa batsinda mu gihe bamagana ubugome bw'inyamaswa n'ikiguzi cyihishe cy'ubuhinzi bw'inganda gifitanye isano n'indyo gakondo.
Abakinnyi b'ibikomoka ku bimera bakomeye
Abakinnyi bahagaze ku isonga ku isi, bamaze kugera ku bikombe bya shampiyona y'isi, amateka y'isi, cyangwa ku mwanya wa mbere ku isi.
Phillip Palmejar
isi y'abarwanyi #1
Phillip Palmejar ni umukinnyi w’umwuga w’imirwano akaba n’umwe mu bakinnyi bakomeye mu bakinnyi barya ibikomoka ku bimera ku isi. Binyuze mu myitwarire myiza, ubwitange, n’ubuzima bushingiye ku bimera, yagaragaje ko imikino yo mu rwego rwo hejuru ishobora kugerwaho nta ntungamubiri zishingiye ku nyamaswa.
Imitwe n'Amanota:
→ Imitwe itatu y'isi
→ Icyumba cy'icyubahiro
→ Umwigisha w'ingabo
Angelina Berva
isi y'intwari/umugore ukomeye #1
Angelina Berva ni umugore ukomeye ku rwego rw'isi akaba n'umwe mu bakinnyi bakomeye cyane ba sportifs ba vegan ku rwego rw'isi. Binyuze mu bwitange budasanzwe, imyitozo yo ku rwego rwo hejuru, n'ubuzima bushingiye ku bimera, yageze ku rwego rwo hejuru mu mikino ye, agaragaza ko imbaraga nyinshi n'umusaruro mwinshi bishobora kugerwaho ku ndyo ikomoka kuri vegan.
Imitwe n'Amanota:
→ Inshuro eshanu z'Umugore w'Imbaraga mu Bufaransa
→ Nyampinga w'Isi, Imikino ya Zimye n'Ibisigazwa Bidahinduka (inshuro ebyiri)
→ Amateka y'Igihugu
→ Umutetsi w'imbaraga w'isi
Kristen Santos-Griswold
isi ya siporo y'imbeho #1
Kristen Santos-Griswold ni umukinnyi w’imikino yo mu gihe cy’itumba ukomeye kandi akaba akunda imboga ubuzima bwe bwose. Kuva yavuka, yakurikiranye ubuzima bushingiye ku bimera, agaragaza ko imikorere myiza no kwihangana bishoboka cyane iyo umuntu ariye imboga. Ubwitange bwe n’ibyo yagezeho byatumye agaragara ku isonga mu mikino yo mu gihe cy’itumba.
Imitwe n'Amanota:
→ Wegukanye igikombe cy'isi cya metero 1000 na metero 1500, 2023/4
→ Imigabane itatu ya zahabu muri Shampiyona y'imigabane ine 2023/4
→ Umukinnyi wa Amerika ufite agahigo k'igihugu muri metero 1500
Mike Jensen
isi y'abahatanira siporo y'imodoka #1
Mike Jensen ni umukinnyi w’imikino yo mu bwoko bwa moto ku rwego rw’isi akaba n’umwe mu bakinnyi b’abahanga mu gutwara moto ku isi. Yabaye umukinnyi w’isi inshuro nyinshi, yatunguye abantu benshi kubera ubuhanga bwe budasanzwe, ubuhanga bwe mu gutwara neza no kudatinya. Yigishijwe kandi akagira imbaraga nyinshi, uyu mukinnyi wo muri Danemark yiganje mu marushanwa yo ku rwego rwo hejuru mu Burayi, bituma aba uwa mbere ku isi muri uyu mukino ugoye kandi urimo amarushanwa menshi.
Imitwe n'Amanota:
→ Shampiyona y'Isi Y'abantu Babiri
→ Yegukanye igikombe cya Irish Freestyle Stunt Series (IFSS)
→ Yegukanye igikombe cya XDL
→ Yegukanye igikombe cya Czech Stunt Day
→ Yegukanye igikombe cya German-Stuntdays (GSD)
Maddie McConnell
isi y'abakora bodybuilder #1
Maddie McConnell ni umuhanga mu by’umubiri wo ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi mu bijyanye no kubaka umubiri, imiterere y’umubiri, n’imyitozo ngororamubiri, yubatse agahigo gakomeye ko guhatana binyuze mu kwitwara neza, guhora akora ibintu mu buryo buhamye, no ku rwego rwo hejuru. Intsinzi ye ku rwego mpuzamahanga yamugize umwe mu bakinnyi b’umubiri b’abahanga cyane muri uyu mukino muri iki gihe.
Imitwe n'Amanota:
→ Umunyambaraga w'Isi wa WNBF Pro Figure wa 2022
→ Umunyambaraga wa Leta ya Oregon
→ Umunyambaraga w'Isi wa OCB Pro Figure wa 2024
→ Amakarita atatu ya WNBF Pro (Kubaka Imibiri, Ishusho, Umubiri)
Leah Coutts
isi y'abakora bodybuilder #1
Leah Coutts ni umuhanga mu by’umubiri ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wageze ku ntsinzi itangaje mu gihe gito. Yinjiye mu marushanwa yo kwiyubaka mu buryo bwihuse, yazamutse vuba mu ntera y’ababigize umwuga, agaragaza imiterere myiza, kuba ari ku rubyiniro, no kuba ahoraho. Imikinire ye mu marushanwa yo mu gihugu no ku rwego mpuzamahanga yamushyize mu mwanya w’ingenzi mu by’umubiri w’umwuga.
Imitwe n'Amanota:
→ Icyamamare cy'Isi cya Olympia Pro Figure
→ Imbuga ebyiri zo gusiganwa ku maguru muri WNBF World Championship
→ Uwatsinze irushanwa ry'igihugu rya Pro
→ Uwafashe amakarita menshi ya Pro
→ Uwatsinze gatatu mu iserukiramuco ry'igihugu rya Ositaraliya
Gukomera no kwihangana byarushijeho kwiyongera
Indyo ishingiye ku bimera ifasha abakinnyi kumva bakomeye igihe kirekire. Ubushakashatsi bwerekana ko ishobora kongera ubushobozi bwo gukora aerobic no gutinda umunaniro, bigatuma ukora imyitozo ngororamubiri cyane kandi ukitwara neza mu myitozo ngororamubiri yo gukomera no kwihangana. Karubohidrati karemano iboneka mu bimera ituma imitsi yawe ikomeza kugira imbaraga zihoraho, mu gihe kwirinda poroteyine ziremereye zikomoka ku nyamaswa bifasha umubiri wawe kumva woroshye kandi unaniwe cyane. Ingaruka ni ugukomeza kugira imbaraga, gukira neza, no gukora neza uko igihe kigenda gihita.
Ibisohoka
Imyitozo ngororamubiri y'umutima n'ingufu z'umutima n'ingufu z'umuvuduko w'impeshyi Itandukaniro riri hagati y'abakinnyi b'abarya imboga n'abarya imboga n'abarya imboga n'izindi: Inyigo y'uburyo butandukanye
Ese indyo y’abarya inyama ibangamira kwihangana no gukomera kw’imitsi?
Ubwumvikane bw'ihitamo ry'imirire n'uburyo bwo kwiruka kure: Ibisubizo by'ubushakashatsi Gusobanukirwa intungamubiri z'abiruka bahangana (RUNNER) ubushakashatsi
Imiterere y'ubuzima bw'abagore n'abagabo barya inyama cyangwa abarya inyama z'inka cyangwa abarya inyama z'inka ugereranije n'abarya inyama z'inka - Ibisubizo byavuye mu bushakashatsi bwa NURMI
Abakinnyi b'ibikomoka ku bimera bakomeye
Vivian Kong
isi y'abarwanyi #1
Vivian Kong ni umukinnyi w’intwari ku rwego rw’isi akaba n’umwe mu bantu bakomeye mu bijyanye no kuzingira uruzitiro mpuzamahanga. Yabaye umukinnyi w’ingenzi mu mikino ye, yageze ku ntsinzi y’amateka ku rwego rw’isi, aba uwa mbere ku isi mu bihe bibiri bitandukanye. Binyuze mu buhanga, ubushake, no kudahindagurika, yashenye inzitizi kandi ahesha icyubahiro ku isi mu bijyanye no kuzingira uruzitiro rwa Hong Kong, harimo no kugera ku cyubahiro cyo hejuru muri uyu mukino.
Imitwe n'Amanota:
→Umukinnyi wa mbere ku isi (ibihe bibiri bitandukanye)
→ Umukino wa mbere ku isi wa 2018-9 na 2023
→ Umukinnyi wa Olempike inshuro ebyiri
Mike Fremont
isi y'abiruka #1
Mike Fremont ni umukinnyi w’isiganwa ku rwego rw’isi, ibyo yagezeho bivuguruza ibitekerezo bisanzwe ku myaka n’ubushobozi bwe bwo gukina siporo. Urugero rwiza rw’ibyo bishoboka, yateye intambwe mu kwihangana no kuramba, afite agahigo k’isi muri Marato ya Half Marathon ku bantu bari hagati y’imyaka 90 na 91. Imiterere ye itangaje, hamwe n’ikinyabupfura no kudahindagurika, byatumye aba uwa mbere ku isi mu cyiciro cye.
Imitwe n'Amanota:
→ Umukinnyi wa mbere ku isi (itsinda ry'imyaka)
→ Ufite agahigo k'isi – Igice cya Marato (Imyaka 90)
→ Umukinnyi uhatanira igihembo ku myaka 99 (2021)
Ryan Stills
isi ya powerlifter #1
Ryan Stills ni umukinnyi w’umuhanga mu guterura amashanyarazi ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wakomeje kwitwara neza ku rwego rwo hejuru n’abakinnyi bakomeye muri uyu mukino. Mu myaka myinshi ishize, yubatse agahigo gakomeye ko guhatana, agaragaza imbaraga zidasanzwe, disipuline, no kuramba. Kuba yaritwaye neza mu marushanwa mpuzamahanga y’abahanga byatumye aba umwe mu bakinnyi bakomeye mu guterura amashanyarazi mu cyiciro cye.
Imitwe n'Amanota:
→Inshuro enye za IPF Masters World Champion
→ Intsinzi umunani ku rwego rw'igihugu cyangwa hejuru yarwo (2016–2021)
→ Irushanwa mu byiciro bya IPF na USAPL (icyiciro cya kg 120)
→ Izindi ntsinzi mpuzamahanga n'ibikombe by'igihugu
Harvey Lewis
isi y'abiruka #1
Harvey Lewis ni umukinnyi w’isiganwa ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi mu marushanwa ya ultramarathon, ibyo yagezeho byasize ikimenyetso kirambye ku mikino yo kwihangana. Azwiho kwihangana no kwiyemeza kwe bidasanzwe, yatsinze inshuro ebyiri irushanwa rito rya Badwater Ultramarathon ry’ibilometero 135, rifatwa cyane nk’isiganwa rikomeye cyane ku isi.
Imitwe n'Amanota:
→ Uwa mbere ku isi mu irushanwa rya ultramarathon
→ Uwatsinze Badwater Ultramarathon inshuro ebyiri (2014, 2021)
→ Uwatsinze agahigo ku isi (inshuro ebyiri), Imiterere y'isiganwa rya Last Survivor
→ Agahigo ko muri Amerika mu myanya myinshi mu ikipe ya Amerika ikora amasaha 24
→ Agahigo k'amasomo muri ultramarathons
Unsal Arik
isi y'abarwanyi #1
Unsal Arik ni umukinnyi w’umupira w’amaguru w’icyamamare ku isi akaba n’umukinnyi wa mbere ku isi w’iteramakofe wageze ku ntsinzi itangaje kuva yatangira ubuzima bushingiye ku bimera. Arwana mu cyiciro cya Super Welterweight, yatwaye ibikombe byinshi, birimo IBF European Championship, WBF World Championship, WBC Asia title, na BDB International German title. Urugendo rwe kuva akiri umukinnyi w’umupira w’amaguru ukiri muto mu ikipe ya Bayern's B Youth kugeza ku kuba umukinnyi w’umunyamwuga mu iteramakofe rugaragaza ubushobozi bwe bwo kwihangana, ubushake bwe, n’ubuhanga bwe budasanzwe mu kibuga.
Imitwe n'Amanota:
→ IBF Champion y'i Burayi (inshuro nyinshi)
→ Champion y'isi hamwe n'amashyirahamwe atatu atandukanye
→ Champion ya WBC Aziya
→ Wahoze ari umukinnyi w'umupira w'amaguru w'ingimbi wa Bayern B
→ Ibindi bikombe by'igihugu n'iby'amahanga
Budjargal Byambaa
isi y'abiruka #1
Budjargal Byambaa ni umukinnyi wo ku rwego rw'isi wiruka intera ndende cyane akaba n'umukinnyi wa mbere ku isi ugaragaza ubuhanga mu mikino myinshi ikomeye yo kwihangana. Yakoze intera ndende ku muvuduko utangaje, yashyizeho amateka menshi mu masiganwa kandi agaragaza imbaraga zidasanzwe, kwibanda ku bintu bidasanzwe, no kwiyemeza. Mu 2022, yageze ku rwego rwo hejuru mu mikino ye ubwo yabaga umukinnyi wa mbere w'isi mu isiganwa ry'amasaha 48.
Imitwe n'Amanota:
→ Yegukanye irushanwa rya Sri Chinmoy inshuro ebyiri
→ Agahigo k'amasomo mu irushanwa rya Icarus Florida ry'iminsi 6
→ Agahigo k'igihugu ko kwiruka amasaha 24
→ Yegukanye irushanwa ry'isi, kwiruka amasaha 48
→ Yegukanye irushanwa rya Xiamen ry'iminsi 6
Gutembera neza kw'amaraso no
gutanga umwuka wa ogisijeni
Kurya indyo ishingiye ku bimera bishobora gufasha umubiri wawe gukora neza binyuze mu kongera amaraso atembera neza no kongerera imitsi yawe umwuka wa ogisijeni. Ibiryo by’ibimera, kuko bifite ibinure bike byuzuye kandi birimo fibre na antioxydants, bituma imitsi yawe y’amaraso ikomeza kugira ubuzima bwiza kugira ngo ibashe kwiyuha neza no kuruhuka neza. Amaraso yawe kandi atembera byoroshye, bigafasha ogisijeni n’intungamubiri kugera ku mitsi yawe vuba. Hejuru y’ibyo, nitrati karemano mu mboga—cyane cyane mu mitobe ya beterave cyangwa imboga—bifasha kwagura imitsi yawe y’amaraso, bigaha imitsi yawe amaraso menshi, imbaraga nyinshi, kandi bikagufasha kumva unaniwe cyane mu gihe cy’imyitozo.
Ibisohoka
Isuzuma ry'indyo ishingiye ku bimera kugira ngo ikumire kandi ivure indwara y'umutima
Indyo ishingiye ku bimera kugira ngo umutima n'imitsi bikomeze gukora neza mu mikino yo kwihangana
Ingaruka zo kongeramo umutobe wa beterave ku bikorwa byo gukora imyitozo ngororamubiri ikomeye buri gihe
Abakinnyi b'ibikomoka ku bimera bakomeye
Elena Congost
isi y'abiruka #1
Elena Congost ni umukinnyi w’isi wiruka ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi mu mikino Paralempike wahagarariye Esipanye mu mikino ine ya Paralempike (2004, 2008, 2012, 2016). Yavutse afite ikibazo cyo kutabona neza, yitabira icyiciro cya T12/B2 kandi yageze ku ntsinzi itangaje mu isiganwa, harimo no kwegukana igikombe cya Paralempike. Ubwitange bwe, kwihangana kwe, n’umukino we w’indashyikirwa bituma aba umuntu utanga igitekerezo mu mikino ngororamubiri ku isi.
Imitwe n'Amanota:
→ Umudari wa Zahabu w’abakora Paralympic
→ Umudari wa Zahabu w’igihugu urenga metero 1500
→ Yahagarariye Esipanye mu mikino ine ya Paralympic
→ Umukinnyi w’umuhanga wo mu cyiciro cya T12/B2 uhagarariye Esipanye
Lewis Hamilton
isi y'abahatanira siporo y'imodoka #1
Lewis Hamilton ni umukinnyi w’imikino yo mu bwoko bwa moto ku rwego rw’isi akaba n’umushoferi wa mbere ku isi wa Formula One, uzwi cyane nk’umwe mu bakomeye mu mateka y’uyu mukino. Kubera ubuhanga, ubushake n’ubudahangarwa, yatsinze amarushanwa menshi kandi yegukanye igikombe cya Shampiyona y’Isi ya Formula One inshuro ndwi, ashimangira umurage we nk’ikimenyetso nyacyo cy’amarushanwa yo gusiganwa.
Imitwe n'Amanota:
→ Yatwaye igikombe cy'isi inshuro ndwi muri Formula One
→ Agahigo k'ibihe byose mu myanya y'inyuma n'amanota yose
→ Yatwaye Grand Prix nyinshi
Kim Best
isi y'intwari/umugore ukomeye #1
Kim Best ni umugore ukomeye ku rwego rw'isi akaba n'umukinnyi wa mbere ku isi wamenyekanye cyane mu mukino ugoye wo gusiganwa ku maguru. Atuye muri Ecosse, aho imikino ya Highland Games ibera, yahise amenyekana kubera imbaraga ze n'ubushake bwe, atsinda agahigo kandi arenga imipaka y'ibyo bishoboka muri uyu mukino. Ibyo yagezeho, harimo no gushyiraho agahigo k'isi muri Yoke Walk, bigaragaza imbaraga ze zidasanzwe n'ubwitange bwe nk'umukinnyi urya inyama.
Imitwe n'Amanota:
→ Wegukanye igikombe cy'umugore ukomeye cyane muri Ecosse
→ Wegukanye agahigo k'isi - Yoke Walk
→ Uwahatanye mu mikino ya Highland Games
→ Yagabanyije indwara zidakira akoresheje indyo y'abarya inyama
Diana Taurasi
umukinnyi wa basketball #1 ku isi
Diana Taurasi ni umukinnyi wa Basketball w’icyamamare ku isi akaba n’umukinnyi wa mbere ku isi wasize ikimenyetso kidasibangana kuri Basketball y’abagore. Mu mwuga we ukomeye, yashyizeho agahigo ko gutsinda amanota ya WNBA mu mikino yose ndetse anatwara imidari itandatu ya Zahabu mu mikino Olempike. Diana azwiho ubuhanga bwe, ubuyobozi bwe, n’umwuka wo guhatana, afatwa cyane nk'umwe mu bakinnyi ba Basketball bakomeye b’ibihe byose.
Imitwe n'Amanota:
→ Ibikombe bitanu bya WNBL byatsinze
→ Umudari wa Zahabu w’imikino Olempike inshuro esheshatu
→ Uyoboye amanota ya WNBA mu bihe byose
→ Umukinnyi wa gatatu mu ikipe ya Amerika mu gihe cyose mu gikombe cy’isi
→ Azwi cyane nk'umukinnyi ukomeye mu bihe byose (GOAT)
Alex Morgan
umupira w'amaguru/umukinnyi w'umupira w'amaguru #1 ku isi
Alex Morgan ni umukinnyi w’umupira w’amaguru w’ikitegererezo ku isi akaba n’umukinnyi wa mbere ku isi, uzwi cyane nk’umwe mu bakinnyi batsinze cyane bo mu gihe cye mu mupira w’amaguru w’abagore. Ubuhanga bwe budasanzwe, ubuyobozi bwe, no kudahindagurika byatumye yegukana ibikombe byinshi bikomeye, bishimangira umurage we mu mupira w’amaguru mpuzamahanga.
Imitwe n'Amanota:
→ Yakinnye mu bikombe byinshi by'isi
→ Yatwaye igikombe cya CONCACAF inshuro eshatu
→ Yatwaye igikombe cy'isi inshuro ebyiri cya FIFA
→ Umukinnyi wa kabiri mu mateka wageze ku bitego 20 n'ibitego 20 byatanze imipira mu mwaka umwe w'imikino
→ Yahawe umukinnyi w'umugore w'umwaka
→ Yatwaye inkweto za feza mu gikombe cy'isi cya 2019
Glenda Presutti
isi ya powerlifter #1
Glenda Presutti ni umukinnyi w’umuhanga mu guterura ibinyambaraga ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wageze ku ntsinzi itangaje nubwo yatangiye uyu mukino mu myaka yashize. Ingufu ze, ubushake bwe, n’intego ye byatumye asesagura uduhigo twinshi tw’isi, harimo uduhigo tutandatu mu mukino umwe mu 2020, hanyuma hagakurikiraho andi arindwi nyuma gato, ndetse n’agahigo k’isi mu guterura ibinyambaraga mu mwaka wakurikiyeho.
Imitwe n'Amanota:
→ Umukinnyi wa mbere ku isi utwara amashanyarazi
→ Ufite agahigo k'isi inshuro nyinshi
→ Amahirwe 17 yo mu gihugu, ku mugabane no ku isi yavunitse mu irushanwa rimwe
→ Yashyizwe mu cyiciro cy'abakomeye na Powerlifting muri Ositaraliya
→ Ufite agahigo k'isi ka Squat
Gukira vuba no kugabanya ububyimbirwe
Indyo ishingiye ku bimera ishobora gufasha umubiri wawe gukira vuba no kumva ubabaye cyane nyuma yo gukora imyitozo ngororamubiri. Igihe cyose ukora imyitozo ngororamubiri, imitsi n'ingingo zawe bigira ingaruka nke, ibyo bikaba bitera ububyimbirwe mu gihe umubiri wawe wisana. Kurya ibiryo by'ibimera birimo antioxydants, ibinure byiza, na fibre bifasha gutuza ibi bibazo no kwihutisha gukira. Binongera kandi gusinzira—bitewe n'ibiryo birimo karubohidrati nyinshi n'ibiryo birimo tryptophan nk'imbuto z'ibihaza, ibishyimbo, tofu, oats, n'imboga z'amababi—biha imitsi yawe ibisigaye kugira ngo yongere kwiyubaka.
Ibisohoka
Uburyo bwo gusubiza poroteyine ya C-reactive mu buzima bw'abarya inyama
Indyo ishingiye ku bimera kugira ngo umutima n'imitsi bikomeze gukora neza mu mikino yo kwihangana
Gusinzira no Kurya: Ingaruka ku Bakinnyi
Indyo ishingiye ku bimera n'imikorere ya siporo
Ingaruka z'imirire ikungahaye ku bimera ku gusinzira: isuzuma rito
Abakinnyi b'ibikomoka ku bimera bakomeye
Yolanda Presswood
isi ya powerlifter #1
Yolanda Presswood ni umukinnyi w’umuhanga mu guterura amashanyarazi ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wazamutse ku isonga muri uyu mukino mu gihe gito cyane. Binyuze mu mbaraga, kwibanda ku bintu, no kwiyemeza, yagaragaje ubuhanga bwe mu gukina imikino, atsinda amateka menshi mu guterura amashanyarazi akomeye kandi yigaragaza nk’ingufu zikomeye mu guterura amashanyarazi mu marushanwa.
Imitwe n'Amanota:
→ Umukinnyi wa squat muri Amerika
→ Umukinnyi wa squat ku rwego rw'isi – Squat
→ Umukinnyi wa squat ku rwego rw'isi – Deadlift
→ Umukinnyi wa squat ku rwego rw'isi – Igiteranyo cy'amarushanwa
→ Umukinnyi wa squat ku rwego rw'igihugu n'uwa leta (2019)
Lisa Gawthorne
isi y'umusiganwa ku magare #1
Lisa Gawthorne ni umukinnyi w’imikino myinshi ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi mu gusiganwa ku magare no kwiruka. Ahagarariye ikipe ya GB muri duathlon, yagiye yitabira amarushanwa haba ku rwego rw’i Burayi no ku rwego rw’isi, ahora atsinda inzitizi ze kandi agera ku musaruro utangaje. Urugendo rwe rugaragaza ubwitange, kwihangana, no gukomeza gutera imbere mu marushanwa menshi yo ku rwego rw’ikirenga.
Imitwe n'Amanota:
→ Shampiyona y'isi ya duathlon 2023 mu Burayi
→ Shampiyona y'isi ya duathlon 2023
→ Umwe mu bagize ikipe y'Ubwongereza mu marushanwa yo kwiruka
→ Umukinnyi w'Ubwongereza wa gatatu mu bakinnyi bafite imyaka myinshi mu itsinda rye
Denis Mikhaylov
isi y'abiruka #1
Denis Mikhaylov ni umukinnyi w’isi wiruka ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wihangana, urugendo rwe mu mikino ikomeye rwakurikiye inzira idasanzwe. Yavukiye mu Burusiya nyuma aza kwimukira i New York mu 2006, yabanje gukurikirana umwuga w’imari mbere yo kwiyegurira ubuzima no kugira ubuzima bwiza. Imihigo ye yagize umusaruro mu mateka ubwo, mu 2019, yacaga agahigo k’isi ko kwiruka amasaha 12 mu modoka igendanwa.
Imitwe n'Amanota:
→ Uwafashe agahigo k'isi – Kwiruka amasaha 12 ku maguru (2019)
→ Umukinnyi w'umuhanga mu kwiruka intera ndende no kwihangana
→ Yatsinze byinshi mu marushanwa yo kwiruka
→ Agahigo k'amasomo ku bibuga 25k, 54-mile na 50k.
Heather Mills
isi ya siporo y'imbeho #1
Heather Mills ni umukinnyi w’imikino yo mu gihe cy’itumba ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi mu mikino yo ku rubura. Uretse akazi ke ko kwihangira imirimo no kwiyamamaza, yageze ku ntsinzi ikomeye ku misozi miremire, yigaragaza nk'umwe mu bakinnyi bakomeye ku isi mu mikino ye. Ibyo yagezeho birimo guca agahigo kenshi ku isi mu mikino y’itumba y’abafite ubumuga, kugaragaza ubushake bwe, kwihangana, n’umusaruro we w’icyubahiro.
Imitwe n'Amanota:
→ Yatsindiye agahigo k'isi inshuro eshanu mu mikino y'ubukonje y'abafite ubumuga
→ Agahigo ka gatanu k'isi kavunitse mu mezi atatu
Neil Robertson
Isi ya mbere y'umukinnyi wa snooker
Neil Robertson ni umukinnyi w’ikipe ya Snooker ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wageze ku rwego rwo hejuru muri uyu mukino. Yahoze ari umukinnyi wa mbere ku isi, yayoboye urutonde mpuzamahanga rwa Snooker kandi azwi cyane nk'umwe mu bakinnyi batsinze kandi bazwi cyane mu mateka y’uyu mukino. Kuba ahora ahuzagurika, akora neza, kandi akagira ubushobozi bwo guhangana byatumye amenyekana cyane mu bakinnyi bakomeye ba Snooker.
Imitwe n'Amanota:
→ Uwahoze ari uwa mbere ku isi mu rutonde mpuzamahanga
→ Yegukanye gatatu ku isi muri World Open
→ Uwa mbere utari uwo mu Bwongereza wegukanye ikamba rya Triple Crown
→ Yarangije ikiruhuko cy'ikinyejana cya 103 mu mwaka umwe w'imikino.
Tia Blanco
Isi ya 1 y'abakoresha indege ku maguru
Tia Blanco ni umukinnyi w’umuhanga mu gusiganwa ku maguru ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wamenyekanye ku rwego mpuzamahanga akiri muto. Nk’umwe mu bagize ikipe y’Abanyamerika yo gusiganwa ku maguru, yakomeje kwitwara neza ku rwego rwo hejuru rw’uyu mukino, ahuza ubuhanga, kwibanda ku bintu bitandukanye, n’imikino ngororamubiri. Intsinzi ye mu marushanwa akomeye mpuzamahanga yamushyize mu mwanya w’umwe mu bantu bakomeye mu gusiganwa ku maguru ku marushanwa.
Imitwe n'Amanota:
→ Umwe mu bagize ikipe y'igihugu ya USA yo gushakisha ku magare
→ Yabaye uwa gatatu ku isi mu marushanwa ya Juniors
→ Yatsindiye Ron Jon Jr Pro
→ Yatsindiye imikino yo gushakisha ku magare ku isi mu 2016
→ Yatsindiye amarushanwa menshi mpuzamahanga yo gushakisha ku magare
Ingufu nyinshi mu mikorere ya metabolike
Ibiryo bikomoka ku bimera biroroshye ku mubiri wawe kugogora, bityo aho gukoresha imbaraga nyinshi mu igogora rikomeye, umubiri wawe ushobora kwibanda ku gutera imbaraga imitsi yawe no kwisana. Ibiryo byuzuye bikomoka ku bimera bitanga karubohidrati igoye ituma isukari yo mu maraso yawe iguma mu buryo buhamye, ikaguha imbaraga zoroshye kandi zirambye umunsi wose aho kugira ngo ugire imbaraga nyinshi kandi zigahagarara. Ubushakashatsi kandi bwerekana ko abantu barya indyo y’abarya inyama bakunda kugira ubushobozi bwo kumva insuline kurusha abarya inyama, bivuze ko imibiri yabo ikoresha ingufu neza kandi ikaba irinzwe neza na diyabete yo mu bwoko bwa 2.
Ibisohoka
Abarya inyama bafite urugero ruto rwa insuline yo kwiyiriza ubusa kandi bafite ubushobozi bwo kumva insuline bwinshi kurusha abarya inyama zose: Inyigo y'itsinda ry'abantu
Uburyo bwo kuvura indwara ziterwa no kudakoresha imiti: Uburyo bwiza bwo gufata indyo ishingiye ku bimera - Isuzuma ry'ingenzi
Abakinnyi b'ibikomoka ku bimera bakomeye
Michaela Copenhaver
isi y'abasare #1
Michaela Copenhaver ni umukinnyi w’ubwato ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi witabiriye ishami ry’uburemere bworoheje. Ahagarariye Leta Zunze Ubumwe za Amerika, yageze ku musaruro utangaje haba ku rwego rw’igihugu no ku rwego mpuzamahanga. Ikigaragara ni uko yashyizeho agahigo k’isi ko gusiganwa mu mazi arenga metero 10.000, agaragaza kwihangana kwe, ubuhanga bwe, n’ubwitange bwe muri uyu mukino.
Imitwe n'Amanota:
→ Iya mbere – Itsinda ry’abagore boroheje, Royal Canadian Henley Regatta 2012
→ Iya mbere – Itsinda ry’abagore ryigenga, Umuyobozi w’Abanyamerika 2012
→ Itsinda ry’abagore b’abahanga cyane – Itsinda ry’abagore boroheje n’iya mbere – Itsinda ry’abagore b’abahanga, Shampiyona y’igihugu ya Amerika yo gusiganwa ku mazi 2014
Austin Aries
isi ya mbere y'abakinnyi b'abahanga mu mikino yo kurwana
Austin Aries ni umukinnyi w’umuhanga mu gusiganwa ku maguru ku rwego rw’isi akaba n’umukinnyi wa mbere ku isi wahanganye n’abakinnyi beza muri Leta Zunze Ubumwe za Amerika. Azwiho ubuhanga bwe mu mikino, kwigaragaza, no gukora cyane mu mikino ikomeye, yatwaye ibikombe byinshi ku isi ndetse yigaragaza nk’umuntu ukomeye mu gusiganwa ku maguru ku rwego rw’umwuga.
Imitwe n'Amanota:
→ Uwatwaye igikombe cy'isi inshuro nyinshi
→ Umwe mu bakinnyi batanu gusa batsinze ikamba rya Triple Crown
→ Uwatwaye igikombe cy'isi cya TNA Heavyweight na Grand Champion
→ Uwatwaye igikombe cy'isi cya Impact
Dustin Watten
umukinnyi wa volleyball ku isi #1
Dustin Watten ni umukinnyi wa Volleyball w’icyiciro cya mbere ku isi akaba n’umukinnyi wa mbere ku isi wabaye umukinnyi ukomeye mu ikipe y’igihugu ya Volleyball ya Amerika. Mu gihe cyose yamaze akina, yakinnye ku rwego rwo hejuru muri Volleyball mpuzamahanga, agira uruhare mu gutsinda kw’ikipe no gufasha mu gutwara igikombe cy’isi mu 2015.
Imitwe n'Amanota:
→ Uwatwaye Igikombe cy'Isi (2015)
→ Umwe mu bagize Ikipe y'Igihugu ya Volleyball ya Amerika
→ Yakinnye mu mashampiyona akomeye muri Brezili, Ubudage n'Ubufaransa
James Southwood
isi y'abarwanyi #1
James Southwood ni umukinnyi w’intwari ku isi akaba n’umukinnyi wa mbere ku isi muri Savate, umukino uvanga imikino y’iteramakofe y’Abongereza n’Ubufaransa. Ni umuhanga mu guhangana n’ikipe y’Abafaransa akaba n’umwarimu w’inzobere, yakomeje kwitwara neza ku rwego rwo hejuru, atsindira ibikombe byinshi mu gihugu no mu mahanga mu gihe cyose yamaze akora umwuga we.
Imitwe n'Amanota:
→ Nyampinga w'Isi wa 2014
→ Visi-Nyampinga w'Isi: 2016, 2022, 2024
→ Visi-Nyampinga w'Uburayi: 2007, 2015, 2019
Harri Nieminen
isi y'abarwanyi #1
Harri Nieminen ni umukinnyi w’intwari ku isi akaba n’umukinnyi wa mbere ku isi mu mukino w’iteramakofe wa Tayilande. Yahoze ari umukinnyi wa mbere ku isi, yageze ku ntsinzi idasanzwe mu 1997 ubwo yegukanaga igikombe cya Boxing cya Tayilande ku biro 60 muri Tayilande, atsinda umukinnyi wa mbere wa Amerika muri kimwe cya kabiri ndetse n’uwa mbere wa Tayilande ku mukino wa nyuma. Ubuhanga bwe, ingamba ze, n’ubushake bwe byatumye aba umuntu ukomeye muri uyu mukino.
Imitwe n'Amanota:
→ Uwahoze ari umukinnyi wa shampiyona y'isi
→ Umunya-boxe wo muri Tayilande mu 1997 (60kg)
→ Umukinnyi wiruka muri Ultramarathon agiye mu kiruhuko cy'izabukuru
Patrik Baboumian
isi ya powerlifter #1
Patrik Baboumian ni umukinnyi w’ibinyabutabire ku rwego rw’isi akaba n’umukinnyi w’ibinyabutabire wa mbere ku isi. Yavukiye muri Irani akaba atuye mu Budage, yageze ku ntsinzi itangaje mu marushanwa yo guterura ibinyabutabire ndetse n’ay’ibinyabutabire bikomeye. Patrik yashyizeho agahigo k’isi mu marushanwa atatu atandukanye y’ibinyabutabire bikomeye, agaragaza imbaraga ze zidasanzwe, ubwitange bwe, n’ubuhanga bwe mu mikino ngororamubiri.
Imitwe n'Amanota:
→ Uwafashe agahigo k'isi – Amarushanwa atatu y'intwari
→ Umunyambaraga w'i Burayi mu gusiganwa ku maguru mu 2012
→ Uwatsinze agahigo k'isi mu guterura ibiti ku bakinnyi bari munsi ya 105kg
Ibintu by'ingenzi bigomba kwitabwaho mu mirire ku bakinnyi bakomoka ku bimera gusa
Ibisabwa kuri Kalori
Niba uri umukinnyi, kurya neza ko urya bihagije kugira ngo bijyane n'ingufu ukoresha ni ingenzi—atari ukugira ngo ugire imikorere myiza gusa, ahubwo no kugira ngo ugire ubuzima bwiza muri rusange no gukira. Ibiribwa bikomoka ku bimera byuzuyemo intungamubiri, ariko bishobora kuba bifite karori nkeya, bityo rero niba ukora imyitozo ndende cyangwa ikomeye, ni ngombwa gushyiramo ibiryo birimo karori nyinshi. Guhindura utuntu duto, nko kongeramo ibinyampeke bike byatunganyijwe hamwe n'ibinyampeke byuzuye, bishobora kugira ingaruka nziza.
Ibisabwa kuri poroteyine
Indyo ishingiye ku bimera ishobora guhaza ibyifuzo bya poroteyine byuzuye ku bantu bakora cyane ndetse n'abakinnyi. Ibiryo byose bikomoka ku bimera birimo poroteyine kandi bitanga aside amine z'ingenzi zikenewe kugira ngo imitsi ikure kandi isanwe. Inkomoko ya poroteyine y'ibimera nziza irimo ibinyampeke nk'amashu, ibishyimbo, ubunyobwa, amashaza, na soya, hamwe n'imbuto, imbuto, n'ibinyampeke byuzuye nk'umugati w'ingano yose, makaroni y'ingano yose, n'umuceri w'umukara. Ibimenyetso bya siyansi bigaragaza ko poroteyine y'ibimera igira akamaro nk'uko poroteyine y'amatungo ikora mu kubaka imitsi iyo ihujwe n'imyitozo ikwiye yo kurwanya indwara.
Ku baturage muri rusange, poroteyine isabwa ni hafi 0.86 g kuri kilogarama y'uburemere bw'umubiri ku munsi, bingana na 65 g ku munsi ku muntu upima ibiro 75.
Abakinnyi bafite ibyo bakeneye cyane, ubusanzwe hagati ya 1.4 na 2.2 g/kg/umunsi, bishobora kugera kuri 165 g ku munsi ku muntu umwe. Kubera ko imiterere ya aside amine ya poroteyine z'ibimera itandukanye gato n'iy'inyamaswa, abakinnyi b'abarya inyama basabwa kwibanda ku gice cyo hejuru cy'uru rwego. Niba kugera kuri izi ntego binyuze mu biribwa byuzuye byonyine bigoye, ifu ya poroteyine ya soya cyangwa amashaza ishobora kuba inyongeramusaruro nziza. Iyo ikoreshejwe nk'igice cy'indyo itandukanye kandi iteguwe neza, ibiryo by'ibimera byose hamwe bitanga aside amine icyenda z'ingenzi, bigatuma indyo ya vegan ihagije neza ukurikije imiterere ya poroteyine.
Ibibazo by'igifu
Ihungabana ry’igifu (GI) ni ikibazo gikunze kugaragara ku bakinnyi, cyane cyane mu gihe cy’imyitozo ngororamubiri ndende cyangwa ikomeye. Mu gihe cy’imyitozo ngororamubiri, amaraso atembera neza ava mu nzira y’igifu akajya mu mitsi ikora, ibi bikaba bishobora kwangiza igogora no kugabanya ubushyuhe bw’igifu. Ku bakinnyi barya ibikomoka ku bimera, kurya fibre nyinshi bishobora kongera ibyago byo kurwara indwara ya GI nko kubyimba, kubabara mu nda, cyangwa impiswi iyo ibiryo bigumye mu mara igihe kirekire. Ibimenyetso bigaragaza ko kugabanya by’agateganyo fibre kugeza kuri garama 50 ku munsi cyangwa munsi yayo, cyane cyane mu minsi ibanziriza amarushanwa no ku munsi w’isiganwa, bishobora gufasha kugabanya ibi bimenyetso. Hamwe no gutegura indyo ikwiye ijyanye n’ibyo siporo n’imyitozo isabwa, indyo y’ibikomoka ku bimera ishobora gufasha cyane mu mikorere ya siporo.
Ubumenyi ku ntungamubiri nto
Kimwe no gufata poroteyine, kwita ku kuboneka no kwinjiza intungamubiri ni ngombwa mu gihe uteganya indyo y’abarya inyama kugira ngo ugire imikorere myiza mu mikino. Nubwo indyo y’abarya inyama iteguwe neza ishobora guhaza ibyifuzo by’intungamubiri, intungamubiri zimwe na zimwe zikenera gukurikiranirwa hafi bitewe n’uko zitanyurwa n’ibimera cyangwa ko zitaboneka neza. Muri zo, feri na vitamine B12 ni ingenzi cyane ku bakina inyama, aho feri ari ingenzi ku bakinnyi bose b’abagore hatitawe ku mirire.
Ubutare bufite uruhare runini mu gutwara umwuka wa ogisijeni no gutanga ingufu. Ubutare butari ubutare buboneka mu bimera bufite ubushobozi buke bwo kuboneka ugereranyije n’ubutare buturuka ku nyamaswa, bivuze ko akenshi umuntu agomba kurya byinshi. Mu bihe bimwe na bimwe—cyane cyane ku bakinnyi b’imikino ngororamubiri cyangwa abagore bari mu mihango—inyongera ishobora gusabwa hakurikijwe ubuyobozi bw’inzobere.
Kalisiyumu ni indi ntungamubiri y'ingenzi bitewe nuko ibikomoka ku mata bitaboneka mu mirire y’abarya ibikomoka ku bimera. Kurya kalisiyumu ihagije ni ingenzi ku buzima bw'amagufwa n'imikorere y'imitsi. Amata yose akomoka ku bimera si yo akomeye, bityo hagomba kugenzurwa nibura mg 120 za kalisiyumu kuri mL 100. Inkomoko nziza y'amata akomoka ku bimera harimo amata y'ibimera, imboga z'icyatsi kibisi, amande, na tofu ifite kalisiyumu.
Vitamine B12 iboneka mu bikomoka ku nyamaswa gusa, bigatuma inyongeramusaruro cyangwa ibiryo bikungahaye ku nyamaswa zikomoka ku bimera gusa ari ingenzi ku bakinnyi b’inyamaswa batarya inyama. Inyongeramusaruro akenshi ni yo ngamba yizewe cyane, nubwo umusemburo w’intungamubiri ukungahaye ku ntungamubiri, amata ya soya, n’izindi nyama zikomoka ku bimera na byo bishobora kugira uruhare mu kurya.
y'ibinure ya Omega-3 ni ingenzi ku mikorere y'uturemangingo, ubuzima bw'umutima n'imitsi, ndetse n'imikorere y'ubwonko, kuko umubiri udashobora kuyikora wonyine. Nubwo amasoko yo mu mazi atanga ubwoko bwinshi bw'ibinyabuzima (EPA na DHA), abakinnyi b'ibikomoka ku bimera bashobora kubona ALA ikomoka ku mbuto z'ibimera, imbuto za chia, walnuts, n'amavuta ya canola. Hari igihe inyongeramusaruro za omega-3 zishingiye ku bimera nazo zishobora kuba ingirakamaro.
Vitamine D ni ingenzi cyane ku buzima bw'amagufwa no kwinjiza kalisiyumu. Nubwo ishobora kuboneka binyuze mu kwihisha ku zuba, ibyo kurya ni bike kandi ntabwo ari byinshi cyane. Ibi bishyira abakinnyi b'abarya ibikomoka ku bimera - cyane cyane abatuye mu turere duto tw'izuba, mu bihe byijimye, cyangwa mu bihe bikomeye byo kubura amagufwa - mu kaga ko kubura. Kugenzura uko vitamine D ihagaze no gutekereza ku byuzuzanya ni byiza.
Zinc ifite ubushobozi buke bwo kuboneka mu biribwa by'ibimera kandi iboneka mu rugero ruto, bigatuma kurya bihagije bigorana cyane. Ibi ni ingenzi cyane ku bagabo kubera uruhare rwa zinc mu gukora imisemburo no gukora neza k'ubudahangarwa bw'umubiri. Ibishyimbo, imbuto, ibirayi, n'umusemburo w'intungamubiri ni isoko y'ingirakamaro y'imirire, hagatekerezwa ku nyongeramusaruro iyo kurya bidahagije.
Muri rusange, iyo habayeho igenamigambi risobanutse neza, ndetse n'ubufasha bw'umwuga aho bikenewe, abakinnyi b'abarya ibikomoka ku bimera bashobora kuzuza neza ibyo bakeneye mu ntungamubiri no gushyigikira imikorere myiza ndetse n'ubuzima bw'igihe kirekire.