Kwambara ibintu biyafata , kutikorere ibiremereye ,Kuryamira ikintu gitambitse ugashyira amaguru yawe ,Kwirinda ibiryo bikungahaye cyane kuri poroteyini ibi ni bimwe mu bya tuma ugira amabere meza ahagaze nk’imitemeri.

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Dore amabanga 15 akoreshwa:

1. Kwambara udufata-mabere bita soutien tujyanye n’uko amabere angana no kwirinda urwikubano urwo ari rwo rwose ku gituza.

2.Kwambara agafata-mabere igihe cyose uri gukora imyitozo ngororangingo.

3.Kuryamira umugongo kugira ngo utaryamira igituza mu gihe cy’ijoro.

4.Kwirinda imyitozo ngororangingo ituma wicugusa cyane.

5.Kwegeranya amabere hamwe n’amaboko akubiranye ukayamasa uyazana mu cyerekezo cy’isura yawe.

6.Koga amazi akonje ku mabere cyagwa umuntu agakoresha agatambaro karimo barafu mu gihe adakunze koga amazi akonje.

7.Kwirinda gukorakorwa cyangwa kumaswa amabere ku buryo burengeje urugero. Batanga inama ko ushaka massage yayo yakoresha kereme yabugenewe kandi akayamasa mu cyerekezo cy’uruziga.

8.Kudaterura ibyuma biremereye cyane cyangwa binarengeje urugero.

9. Koga ugaramye muri pisine cyangwa se mu yindi migezi ndetse no kwirinda koga mu buryo butuma igituza cyawe cyikubana n’amazi cyane.

10.Kudatinda cyane mu mazi ashyushye igihe kirekire igihe uri kwiyuhagira.

11.Kwambura kenshi ibiba biyafashe kugira ngo amaraso atemberemo neza ndetse n’uturemangingo tube duhagaze neza.

12. Kuryamira ikintu gitambitse ugashyira amaguru yawe ku butaka amasegonda make ukimenyereza guhora wemye ndetse ibi ngo bifasha mu kugira forume nziza y’ambere.

13.Kutikorera ibintu biremereye.

14.Kwirinda ibiryo bikungahaye cyane kuri poroteyini

15.Mu gihe ukiri umukobwa utarabyara ngo wonse, ngo uba ufite amahirwe menshi yo kuba wagira amabere ameze uko ubishaka, bityo ngo kwirinda n’ubusambanyi byagufasha kugira amabere wifuza ngo kuko uko bayakorakora cyane mu gihe cyo gutegurana ngo ni nako forme yayo iba itakara agahanuka.