Gusimbuka umugozi ni imwe muri siporo benshi badakora cyangwa batanumva akamaro kayo nyamara ikaba imwe muri siporo zo mu bwoko bwa cardio (harimo kwiruka, gutwara igare, koga, n’ibindi), ndetse ikaba iza ku mwanya wa kabiri mu kugirira umubiri akamaro.
Mu gutegura iyi nkuru twifashishije inyandiko z’abantu banyuranye nka Justine Marie Shuey, PhD, wo mu bitaro bya Rosemont, Pennsylvania, Allison Young, MD, ndetse n’urubuga rwa mymodernmet.com.
Dr Allison Young avuga ko nubwo gusimbuka umugozi ari siporo nziza, hari abatayemerewe, nkuko turi busoze tubyerekana.
Ni akahe kamaro ko gusimbuka umugozi?
1. Iyo usimbuka umugozi, buri munota uba utwitse 10calories ugereranyije gusa bitewe n’ingufu ukoresha usimbuka ushobora gutwika 200calories mu minota icumi gusa. Ni siporo ikomeza amaguru, amaboko, inda, intugu n’amabuno.
2. Ni siporo nziza ku buzima bw’umutima kuko bituma winjiza umwuka wa oxygen mwinshi kandi bigatuma umutima ukorana ingufu. Ibi bigabanya ibyago byo kurwara indwara zitandukanye z’umutima, na stroke.
3. Bifasha umubiri gutuza no gushyira ubwenge ku gihe kuko iyo uri gusimbuka, bigusaba kudashyira ubwenge ahandi, iyo ubikoze urawukandagira. ubwenge buba butuje, buri hamwe.
4. Ni siporo nziza igufasha kongera ingufu no guhuza imikorere y’ingingo z’umubiri aho amaboko, amaguru, ubwonko n’amaso biba biri gukorana neza
5. Ni siporo ikugabanyiriza umunaniro wa hato na hato, kuko uko ugenda umenyera gusimbuka umugozi ni na ko bikongerera ingufu.
6. Bituma umubiri woroha, kunama ntibigutere ibibazo, bikanoroshya kuba wakora izindi siporo, umubiri wawe ugororotse neza.
7. Ni umwe mu miti irwanya stress, depression n’agahinda gasaaze. Kandi bituma amaraso atembera ahagije mu bwonko bikabufasha gukora neza.
8. Ni imwe muri siporo zizagufasha kugabanya inda. Benshi mu bifuza kugabanya ibiro bagorwa no kugabanya inda. Rero gusimbuka umugozi ni siporo izabigufashamo kandi inda ikaba inakomeye, idatetema.
9. Ni siporo nziza mu gukomeza amagufa bikayarinda indwara zinyuranye ziyafata.
10. Iyi ni siporo ituma ugira uruhu rukeye kuko uko utwika ibinure ni ko uruhu rurushaho gushashagirana.
11. Iyi siporo ituma uhumeka umeze nk’uwahagira, bikaba byiza ku bihaha kuko bituma bikorana ingufu kandi bigakora neza cyane.
Ibyo kwitondera
Ku bagore n’abakobwa ni byiza kuba wambaye isutiye igufashe neza kugirango bitabangamira amabere.
Niba usimbuka wambaye inkweto si byiza ko ziba zigufashe cyane cyangwa se nanone zikujabuka. zibe zigukwiriye neza.
Ahantu usimbukira habe ari ahantu hatagutera impanuka uramutse wenda utsikiye. Si byiza gusimbukira kuri sima cyangwa ku makaro. Byaba byiza uri mu twatsi cyangwa se ku itapi zagenewe siporo.
Niba ufite igipimo cy’umubyibuho ukabije cyangwa ibiro byinshi, Body Mass Index (BMI) kiri hejuru ya 30, gusimbuka umugozi byitondere kuko bishobora kukwangiriza amagufa yo mu bujana bw’ikirenge no mu mavi. By’umwihariko igihe ufite iyo BMI iri hejuru ya 30 kandi ukaba ufite uburebure buri munsi ya 1.60m. Niba uhisemo gusimbuka umugozi, bikore umwanya muto kandi udakoresha ingufu nyinshi. Niwumva uri kubabara mu ngingo, ubihagarike.
Gusimbuka umugozi byemerewe abantu bose, uhereye ku mwana w’imyaka 6 kuzamura kugera kuri rukukuri.
Biba byiza gusimbuka umugozi nimugoroba kurenza mu gitondo kuko nimugoroba nibwo amaraso aba ashyushye neza. Kandi mbere yo gusimbuka byaba byiza ubanje kwishyushya byibuze iminota 5.
