Ikaze ku nkuru yacu ya gatanu mu isomo ryacu ryigisha abantu uburyo bwizewe umukobwa/umugore ashobora kongera ubunini bw’amabun ye bityo agatera nk’uko abyifuza. Nkuko twabibabwiye mu ntangiriro z’iri somo ndetse tuka tunejejwe no kubibibutsa, kongera ubunini bw’amabuno ku buryo bwa karemano bigizwe n’ibice bibiri by’ingenzi kandi bidasigana. Imyitozo ngororamubiri n’imirire. Mu nkuru zacu eshatu ziheruka twabagejejeho ubwoko butatu bw’imyitozo ngororamubiri umuntu ushaka kongera ingano y’amabuno abwirizwa gukora. Twabaganiriye ku mwitozo witwa bridges, squat na lunges. Muri iyi nkuru rero hatahiwe ibyerekeye imirire. Ese n ibihe biryo umuntu agomba kurya iyo ashaka kugira amabuno manini kandi ateye uko abyifuza? Ikaze rero.

Kurya neza n’imyitozo ngororamubiri ntibisigana!

Kurya na siporo ntibisigana mu rugamba rutoroshye rwo guhindura uko umubiri wawe uteye. Ibi si ku bashaka kongera ubunini bw’amabuno gusa. Iri ni ihame rizwi no mu bashaka kugira ibituza binini, abakinnyi babigize umwuga ndetse n’abandi.

Byumvikane neza ko nta biribwa bishobora gutuma ubunini bw’amabuno yawe bwiyongera nta siporo wakoze. Muri iri somo ryacu twakomeje kubibutsa ko gukora imyitozo ngororamubiri aribwo buryo bwizewe bwo kongera ubunini bw’amabuno yawe.

Ese ni ibihe biryo umuntu yarya akagira amabuno manini?

Nyuma rero yo gukora imyitozo ngororamubiri. Imikaya y’amabuno yawe iba iri mu gihe cyiza cyo gukura. Iki gihe uba ubona ibyuya ku kibuno cyawe. Muri iki gihe imikaya yawe iba ikeneye kwisana. Iba rero ikeneye ubwoko runaka bw’ibiryo kugirango ikure neza nkuko ubyifuza. Ntabwo rero ushobora gukora neza za siporo twavuze ngo usimbuke igice cyo kurya neza. Ntacyo byakumarira. Dore rero muri make ibiryo ugomba kwibandahaho:

Protein: Protein nibyo biryo bya mbere abagore bashaka kugira amabuno ateye uko babyifuza bagomba kwibandaho mu mirire yabo. Dore rero isoko ya protein nziza ziba zikenewe muri iki gihe:

• Amagi
• Inyama z’inkoko
• Amafi
• Poudre ya protein
• Inyama y’igishuhe
• Ibishyimbo
• Soya
• Amashaza

Carbohydrates: ibi ni iribwa bizwi nk’ibnyamafufu cyangwa se ibinyamasukari. Ni ibiribwa bitanga imbaraga mu mubiri w’umuntu kandi bifite akamaro kanini cyane cyane ku muntu ukora imyitozo ngororamibiri. Dore ibiribwa bigira carbohydrates ushobora kwifashisha:

• Ibijumba
• Ibirayi
• Umugati
• Ibinyampeke; umuceri, ibigori

Fats: ibinure. Ubu ni ubwoko bw’ibiribwa bwiganjemo ibinyamavuta.

Imboga n’imbuto: Imboga n’imbuto ni ibiribwa bifite akamaro kanini cyane mu kubaka umubiri wawe. Ni byo biribwa bwonyine ushobora kurya ubwo wifuza byose nta bwoba ufite.

Flecheur barazirya ntabwo bazisiga. Tangira uyu munsi ugerageza kuvanga ubwoko bw’ibiryo butandukanye kugirango ukore indyo yuzuye umubiri wawe ukeneye kugirango wiyubake. Ibiryo byiza rwose ni ingirakamaro iyo umaze gukora siporo nka bridges, lunges cyangwa squat. Ibiryo byiza bifasha umubiri wawe kwiyubaka maze ukagera ku ntego wihaye.