Abakobwa benshi n’abagore babangamirwa no kubyibuha inda, yewe ugasanga ntago anejejwe nuko yambara umwenda akaberwa ariko byagera kunda ukabona ko habura ikintu.

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Nubwo rwose kuri ubu hariho imyenda wambara igahisha ubunini bw’inda ariko ntago bikuyeho ko ushobora no gukoresha ubundi buryo uwo mubyibuho w’inda ukagenda burundu.

Dore ibintu by’ingenzi ukwiye kwibandaho mugihe ushaka gutakaza amavuta yo munda ibyo benshi bita ibicece.

1. Icyambere ni ukureka isukari

Isukari iri amoko gusa ugomba
kumenya ko isukari zose zigomba
kubanza guhindurwa mu bwoko bwa
fructose kugirango umwijima ubashe
kuyikoresha, rero iyo uriye isukari
nyinshi, umwijima uba wuzuye
fructose nyinshi bityo
ukayihinduramo amavuta yo
mubwoko bwa fat. Ayo mavuta rero
ntahandi yibika atari kunda. Iyo
bigeze rero ku isukari iba mu
binyobwa biba bibi kuko niyo iba ari
nyinshi. Niba ushaka kugabanya inda
irinde kunywa ibintu bifite isukari
nyinshi.

2. Kurya protein nyinshi

Protein ni imwe mu ntungamubiri
burya zifasha gutakaza ibiro.
Abahanga bavuga ko kurya ifunguro
ririmo protein bifasha umubiri
kudashaka ibiryo birimo za calorie
nyinshi nk’amasukari bityo
bikakurinda kubyibuha cyane, ndetse
no kuzana amavuta ku nda. Rero ni
byiza mu gihe ushaka gutakaza
amavuta yo kunda ko ugomba kurya
ifunguro ryiganjemo za protein
nk’amata, amagi, imboga, ubunyobwa
n’ibinyampeke.

3. Irinde ifarini

Ifarini ni imwe mu bintu bishobora
kukongerera amavuta yo kunda bityo
ukarushaho kubyibuha inda, ubwo
aha turavuga nka za keke, imigati,
capati, ndetse nibindi byose bikozwe
mu ifarini. Kureka ibiryo birimo
ifarini burundu bishobora
kukugabanyiriza inda mu buryo
utatekerezaga.

4. Siporo

Ni byiza ko wakora sport zigorora
munda nka za abdominal cyangwa
pompage nkeya ku munsi ibyo ni
ingenzi kuko bigufasha kuhakomeza
bityo ntago wongera kubyibuha
munda ahubwo uhora wemye munda
hagororotse.

5. Kurya imboga n’imbuto

Ibi ni bimwe mubikungahaye kuri
fibre ndetse n’isukari nziza
byagufasha kgabanya amavuta
ashobora kwibika kunda bityo iyo
ufata ifunguro ryiganjemo imbuto
n’imboga bituma utabyibuha munda.

6. Kunywa icyayi cy’icyatsi (Green
Tea)

Iki cyayi ni kiza cyane kuko
cyuzuyemo anti oxidant zisohora
imyanda mum mubiri ndetse
n’amavuta mabi akenshi yibika kunda
nibyiza rero gufata Green Tea mugihe
ushaka kugabanya amavuta yo
kunda. Ikindi kintu abakobwa benshi
n’abamama bakunda kandi nyamara
kibatera kubyibuha inda vuba ni
icyayi cy’amata ndetse n’igikoma cya
n’ijoro mbere yo kuryama birimo
isukari. Byaba byiza ubaze amasaha
atanu mbere yo kuryama nta kintu
washyize munda bityo bifasha
umubiri kutabika amavuta menshi
avamo umubyibuho wo kunda gusa

7. kunywa amazi menshi.

Ni byiza kuzirikana ko amazi ari
ubuzima ndetse anabasha mu
kugabanya amavuta menshi ari ku
mubiri. Niba koko ushaka kugira
munda zero amazi yagire inshuti
yawe magara.