Rwa_fitness_diet

Ibitunguru dusanzwe tubiziho intungamubiri zitangaje ariko nanone ntitumenyeko ibishishwa byabyo nabyo burya bifite akamaro dore ko bikungahaye ku byitwa antioxidents , bityo rero twabateguriye uburyo byakoreshwa mukurwanya inrwara z'uruhu . Birebe uciye kuri iyi link ikurikira hano : https://youtu.be/jNkudiOjSUg

Amazi ni ubuzima , imibiri yacu icyenera amazi kuburyo buhagije kugirango ubuzima burusheho kugenda neza ,

Kanda hano urebe ingano y'amazi ukeneye kunkwa kumunsi ajyanye ni ibiro ufite ndetse unarebe uko wayankwa kumunsi
https://youtu.be/kvd42Z-h1Ag

Ibi nibimwe mu biribwa wakoresha mugihe ushaka kurwanya uburibwe ,mumubiri cyangwa se kumubiri inyuma
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Imyitozo ngorora mubiri ni ingenzi cyane ku buzima ndetse no mu rugendo rwo gutakaza ibiro , izi ni ingero z'imyitozo wakora bitewe n'imiterere y'amaguru yawe

Ibyogukora mugihe ushaka kunanuka vuba :
-kunkwa amazi ahagije
-Imyitozo yo guterura
(ibitaremereye cyane) cyangwa
indi myitozongoramubiri
-Kurya calories nyeya
-Gufata amafunguro agizwe na
proteins nyinshi
-Gusinzira bihagije

Ibyokwirinda mugihe ushaka kunanuka vuba harimo :
-kwita kubinini binanura
-kwirinda ibinyamavuta
-kwirinda kwiyicisha inzara
-kwita kubiro cyane

IKIBAZO CYICYUMWERU

MUDUSUBIZE MURI COMMENT : Ninde muntu muri bano tubonye babiri uzatakaza ibiro hagati y'umuntu urya AMAFUNGURO ARIMO INTUNGAMUBURI , ndetse n'undi URYA AMAFUNGURO ATARIMO CALORIES nyinshi (akibanda kuri calories nyeya ugereranije ni imbaraga akoresha kumunsi) ?

Twagiye...

#250

Broccoli n'imboga nziza cyane zo mu bwoko bwa (cruciferous vegetables) zizwiho akamaro cyane mubuzima .
Uretse VITAMIN C irikugipimo cyohejuru na CALCIUM ,broccoli ikungahaye kuzindi ntungamubiri nyinshi harimo nka VITAMIN A ,IRON na POTASIUM .Broccoli Kandi nanone ishobora kugufasha kongera PROTEIN MUMUBIRI kurusha izindi mboga

Oatmeal (porici y'impeke) ni ifunguro ryiza cyane ryoroshye kuritegura kandi ryingenzi kumunsi

#250

Ifunguro ryakabiri twifashishije amagi , niry'umuntu ukora gym (uterura ibyuma) ariko ushaka kongera mass akaba munini birenze uko angana(bulking up) ,rikungahaye cyane kuri proteins ndetse rikanagira calories nyinshi cyanE
IBIRIGIZE : -Umugati n'icyiyiko cya
cya peanut butter (ubunyobwa
Bukozwe nk'amavuta)
-Umwembe 1
-AMAGI 8 atogosheje
-igikombe cy'amata
(240ml)
-tofu
-imbuto za almond(Ubaye
utazibonye wakoresha
ubunyobwa bukaranze
INTUNGAMUBIRI : CALORIES 1157 , PROTEINS 75 g , CARBS 50 g , FIBER 7g , FAT 67g

# #250

Reka turebe ingero ebyiri zuko wakoresha amagi atogosheje Ubaye uri kuri gahunda yo kubaka umubiri (kubakora gym) baterura ibyuma waba ushaka kongera mass (mass gain) cyangwa ushaka gutwika Ibinure (fatloss) ugakomera mugihe uterura ibyuma
Ayamafunguro arizewe kuko afite ibicyenerwa kugirango umuntu yubake umubiri cyane cyane abashaka kwiyongera , ayamafunguro afite calories nyinshi kuburyo abasha kugaruza calories watakaje ukora imyitozo
IFUNGURO RYAMBERE : ni ifunguro ry'umuntu wubaka umubiri ariko ucyeneye ,gutwika Ibinure no gukomeza inyama
IBIRIGIZE :- Amata (240ml)
-Umweru w'amagi5
atogosheje
-Imineke 2 minini
-Tofu
-Imbuto za almond
cyangwa izindi mbuto
(Nuts) nk'ubunyobwa
#250