Hari imyitozo itandukanye n'ibiribwa wakwibandaho kugira wongere ingano y;amabuno n'amataye yawe. maze ukarushaho kugaragara neza no kugira imiterere wifuza.
Dore ibiribwa ukwiye kwibandaho mu gihe ushaka kongera ingano y'amabuno
1.Amafi yo mu bwoko bwa Salmon
Ubu bwoko bw'amafi bukungahaye kuri Omega -3 ,ndetse n'ammaproteyine menshi atuma umubiri ubasha kwiyongera mu mubyimba
2.Amagi
Kurya amagi bituma umubiri ubasha kubona intungamubiri za poroteyine zikoreshwa n'umubiri mu kwiyubaka.nanone kandi amagi akungahaye kuri selenium,,phosphore, na vitamin B12 nizindi nyinshi zikenerwa n'umubiri ngo ubashe gukora neza zikanakoreshwa no mu gukorwa tw'uturemangingo dushya.
3.Imboga
Imboga z'amoko atandukanye ni byiza kuzirya kuko zikize ku myunyungugu n'izindi ntungamubiri zitandukanye zikenerwa n'umubiri mu mikorere ya buri munsi.
4.Avoka
Urubuto rw 'avoka rukungahaye ku binure ku maporoteyine no ku myunyungugu nka potassiyum ndetse nama vitamine avoka ikaba ifasha kugabanya iyangirika kw'imikaya no mu gusana iyangiritse.
5.Amata
Amata akungahaye ku ma poroteyine afasha mu kongera ingano y'imikaya no gukomera kwayo
6.Yawurute
Ikaba ikomoka ku mata aho aba yatunganijwe agakurwamo yawurute ;yawurute ikaba ikungahaye ku myunyungugu nka karisiyumu,fosifore na vitamin zo mu bwoko bwa B
7.Tofu
Inyama ya soya ikaba ari nziza cyane niba ushaka kongera amabuno kubera intungamubiri tuyisangamo nka manganese,karisiyumu,seleniyumu,phosphore,nizindi,,,,
Dore imyitozo ngororangingo ugomba kwibandaho niba usha kongera ingano y'amabuno
1.Single leg bridge exercise
Aha ushaka umukeka ukaryama ukoresheje umugongo hanyuma ukarambura amaguru yombi,kumwe ukaguhina ukazajya uzamura umugongo nukundi kuguru buhoro buhoro ari nako wongera umuvudujo
2.Hip extension on exercise ball
Aha usha ikintu kiburungushuye kimeze nka ballon hanyuma ukakiryama hejuru usa nukora pompage
3. Overhead lunge
Ushalka akantu uterura hanyuma ukakazamura mu kirere ari nako ugenda ukora siporo z'amakeri ibi bituma amataye yiyongera
4.Full Squat
Aha ushaka utuntu uterura noneho ugasutama ariko usa nuwegutse ukagenda wongera ingano y'ibyo uterura uko ugenda ubimenyera
5.Weight step up
Iyi siporo uyikorera kuri madaraza (escalier) hanyuma ugashaka utuntu uterura ukazajya ushira akaguru kamwe kuri esikariye hashyira umwanya ugashyiraho akandi ukabikora kenshi
Hari nindi myitozo ngororangingo nyinshi wakora ,iki ngenzi ni ugukora siporo zituma ukoresha icyo gice ushaka ko cyiyongera mu bunini.
izindi nkuru