Gutera akabariro cyangwa gukora imibonano mpuzabitsina ni igikorwa cy’umubiri n’ubwonko gikoresha ingufu nyinshi, ndetse kigatera imihindagurikire y’imisemburo. Nyuma yo gukora imibonano, umuntu ashobora kumva:
Ari umunaniro kubera ko imikaya yakoreshejwe.
Yatakaje amazi n’ibinyabutabire (electrolytes) mu maraso no mu misokoro.
Imisemburo y’imbaraga nka testosterone cyangwa adrenaline iragabanuka by’igihe gito.
Kugabanyuka k’ubushake bwo gukora indi mirimo cyangwa ibitekerezo byinshi by’imbaraga.
Ibi byose bituma umubiri ukenera gusubizwa intungamubiri, amazi, n’imbaraga kugira ngo wongere wiyumve neza kandi umubiri usubire mu buryo bwiza.
- Poroteyine: Gusana no Kongera Imikaya
Poroteyine ni ingenzi mu gusana imikaya no kongera ingufu:
Amagi: Afasha mu gusana imikaya no kongera ingufu.
Amafi nka salmon cyangwa tuna: Yongera omega-3, ifasha umutima n’imikaya.
Inyama z’inkoko cyangwa iz’inka zidafite amavuta menshi: Poroteyine nziza idafite cholesterol nyinshi. - Zinc: Gushyigikira Imisemburo
Zinc ifasha mu gukora imisemburo myiza kandi ikongera ubushake n’imbaraga:
Ibinyampeke n’imboga z’icyatsi kibisi
Amafi nka oysters (niba biboneka)
Imbuto n’imyembe - Carbohydrates Zoroheje: Kongera Imbaraga Vuba
Carbohydrates zoroheje zongera glycogen mu misokoro, zitanga imbaraga vuba:
Ibirayi n’amasaka
Imbuto nka imineke, ipapayi, na mango - Amazi n’Electrolytes: Kunywa no Gusubiza Umubiri Mu Bihe Byiza
Amazi: Ni ingenzi nyuma yo gukora imibonano kuko umubiri utakaza amazi.
Smoothie cyangwa amata: Byongera calcium na vitamine D.
Juice y’imbuto: Byongera potassium na vitamine C. - Ibiryo By’inyongera Byiza
Nuts n’imyembe: Bitanga magnesium, zinc, na healthy fats.
Chocolate y’umukara: Irimo antioxidants kandi ishobora kongera umunezero n’imbaraga.
Izindi nama wakurikiza aeiko zidakuraho iza muganga
1. Irinde ibiryo byinshi by’amasukari cyangwa ibinyamavuta byinshi nyuma yo gukora imibonano.
2. Fata ibiryo mu gihe gito nyuma yo gukora imibonano kugirango umubiri wiyubake vuba.
Kurya imbuto n’amazi bihagije bifasha gusubiza intungamubiri mu buryo bwihuse.
