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Ubusobanuro, inkomoko n’imiterere y’abantu bitwa Christopher

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Christopher ni izina rihabwa umwana w’umuhungu,rifite inkomoko mu Kigereki (Christophoros) no mu Kilatini ku izina Christopherus risobanura ufite Yesu mu mutima we cyangwa uwakurikiye Yesu.

Bitewe n’igihugu bamwe bamwita, Chris, Christoph, Christy,Christophe n’ayandi.

Bimwe mu biranga ba Christopher

Ni umuntu uzi gufata mu mutwe cyane, niyo akiri umwana aba azi gufata mu mutwe niyo yaba atazi icyo bisonuye.

Ajya afata umwanya agatuza, akisubiramo akareba ibyo yatunganyije n’ibyamunaniye agafata ingamba.

Christopher, ni umuntu urangwa no kwigenga, ku buryo ushobora kumwereka ukuri inzira yagakwiye gukurikiza nawe akakwihorera akanyura inzira ye.

Akunda gukora akazi kamuhuza n’imbaga nyamwinshi nko gukora politiki, kuba umushyushyarugamba n’ibindi bituma yemeza abantu benshi.

Ni umuntu uzi gusabana ariko akanamenya kwihagararaho ku buryo kuba muri inshuti bitavuze ko umenya ibye byose cyangwa ngo winjire mu buzima bwe bwite.

Ni umuntu w’amarangamutima menshi,utazi kuyahisha ibyo bituma iyo arakaye agaragaza amahane ye cyane. Ahinduka nk’inyamaswa y’inkazi kuko iyo umushotoye cyangwa ukamwendereza aguhagurukana ukumirwa.

Mu rukundo ahinduka vuba, iyo mutandukanye uyu munsi, ejo aba yamaze kubona indi nshuti

Iyo akiri umwana, aba adakunda kuvuga , yigunga ariko iyo yitaweho akagaragarizwa urukundo birashira.

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Ibiribwa ugomba kwirinda kurya niba ushaka kunanuka

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Umubyibuho ukabije ni ikibazo gihangayikishije isi muri iki gihe ndetse na hano mu Rwanda iki kibazo kirahari kandi gikomeje gufata indi ntera aho usanga indwara nyinshi zitandura (non communicable diseases) nka Diyabeti, umuvuduko ukabije w’amaraso, kanseri zitandukanye, umutima,…ziri guhitana benshi ziri guterwa ahanini n’umubyibuho ukabije.

Muri iyi nkuru tugiye kurebera hamwe inama wakurikiza ndetse n’icyo wakoresha kugirango uhangane n’umubyibuho ukabije

1. Imirire

Ni kenshi umuntu azakubwira ngo ntakirya kugira ngo ananuke,nyamara hari igihe bidakunda ahubwo umubiri wawe ukaba wacika intege aho kunanuka ukitera ibindi bibazo. Icyangombwa ni ukumenya ibyo ugomba kurya n’ibyo ugomba kugabanya.

Dore ibyo ugomba kwirinda gukoresha cyane niba ushaka kunanuka:

• Kwirinda ibiribwa bikungahaye ku mavuta menshi.Ibiribwa byiza ku muntu ushaka gutakaza ibiro ni ibikomoka ku bihingwa cyane cyane ibyatsi (Vegetables).

• Irinde kunywa za fanta (n’ibindi binyobwa biva mu nganda) za buri kanya n’inzoga. Inzoga zihagarika imikorere myiza y’umubiri (metabolism) yawe.

• Nywa amazi menshi (amazi asukuye)

• Hagarika kurya ibiribwa byaciye mu mavuta (amafiriti,…), ice creams, ama cakes, chocolates, ibintu byose biryohereye cyane.Muri make wirinde biriya biribwa byose bibanza guca mu ngandaJya usoma ibigize ibyo ugiye kurya (INGREDIENTS) wirinde ibirimo isukari n’amavuta (Oil,Fat, Sugar).

• Irinde kurya inyama zitukura kenshi
• Irinde gukoresha cyane isukari bibaye byiza wakoresha ubuki.

• Ntukarye uhuze (ntukarye uri kureba televiziyo cyangwa filimi , bituma urya byinshi kandi utatekerejeho).

2.Gerageza guhindura imibereho yawe ya buri munsi

Kwita ku mirire sibyo byonyine byagufasha kunanuka kuko hari n’indi mibereho ya buri munsi igomba guhinduka kugira ngo ugere ku ntego zawe zo kunanuka. Mu byo ugomba kwitaho twavugamo:

• Jya ugerageza kuryama bihagije: Ubushakashatsi bwagaragaje ko kuryama amasaha ari munsi ya 5 mu ijoro mugihe kirekire, bituma umubiri wawe udakora neza imirimo yo gutunganya ibyo wariye bityo amavuta wariye ntakoreshwe neza bigatuma ubyibuha. Ugomba kuryama hagati y’amasaha 7 na 9.

• Gabanya kureba televiziyo: Gabanya umwanya umara ureba televiziyo n’amafilimi ahubwo shaka ikintu uba ukora gituma unyeganyega .

Kora imirimo yo mu rugo: N’ubwo rwose ufite umukozi n’uwo utuma cyangwa abana bawe, ni byiza ko imirimo myinshi yo mu rugo cyangwa ku kazi wajya uyikorera atari gutuma gusa wirirwa wicaye mu ntebe.

Genda wihuta: Wanga cyangwa se ntushobora gukora sport ariko, kugenda nayo ni sport, reka ubunebwe ntukagende nk’umuntu wenda kwipfira. Ongera umuvuduko n’imbaraga . Irinde ama moto atari ngombwa, moto yikoreshe igihe wakerewe ariko wiyikoresha kubera ubunebwe, niba kandi ufite imodoka jya ufata iminsi mike uyisige mu rugo nuva kukazi utahe n’amaguru utitaye ku rugendo ruri hagati yaho ukorera no mu rugo.

• Gerageza kutaguma hamwe: Urugero niba uri kuri telephone, wiyivugiraho gusa wicaye mu ntebe , ahubwo haguruka uyivugireho ugendagenda hanze, mu byumba n’ahandi. Niba ari kukazi jya ufata byibura buri saha uhaguruke ugendagende.

• Jya ugerageza gushaka umwanya wo gukora sport byibura inshuro eshatu mu cyumweru

Wari uzi ko hari ubundi buryo wagabanya ibiro ku buryo bwizewe ?

Ni byiza gukurikiza izi nama twavuze haruguru,gusa hari n’ababikora ntibikunde neza cyane ko wenda baba bafite ibiro by’umurengera, ubu rero habonetse inyunganiramirire zikoze mu bimera,zikaba zitwika ibinure mu mubiri bigatuma ibiro bigabanyuka.Zizewe ku rwego mpuzamahanga kuko ifite ubuziranenge butangwa n’ibigo bikomeye ku isi nka FDA (Food and Drug Administration).Muri yo twavugamo nka Slimming Capsules, Lipid Care tea, Kuding plus tea,….

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Bimwe mu byo kurya biba byiza kubirya ari bibisi

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Mu mafunguro dufata umunsi ku wundi, abamo ibyo turya ari bibisi ndetse n’ibyo turya bitetse. Nyamara hari ibyo dushobora kudateka byakagombye gutekwa nkuko hari n’ibyo duteka byakagombye kudatekwa cyangwa se ugasanga ntidusobanukiwe uko ifunguro iri n’iri rigomba gutegurwa.

Ni muri urwo rwego twifuje hano kukugezaho ibyo kurya biba byiza ubifashe ari bibisi ndetse tunasobanura impamvu.

Ibyo kurya ugomba kurya ari bibisi

 

  1. Imbuto

Aha ho abantu bose ubanza babizi ko imbuto ziribwa ari mbisi. Gusa nubwo bimeze gutyo ushobora gusanga twirengagiza ko n’imitobe yakozwe mu mbuto iba itagomba gutekwa kuko nayo iba ifite intungamubiri zimwe n’iz’imbuto ikomokaho.

Impamvu imbuto zidatekwa ni uko zikungahaye kuri vitamin C iyi ikaba izirana n’umuriro kuko iyo ihuye n’umuriro ihita yangirika.

2. Poivron

 

Kimwe n’imbuto iyi nayo ikungahaye kuri vitamin C dore ko unasanga irusha ubwinshi bw’iyi vitamin nyinshi mu mbuto. Twibutseko iyi vitamin igira uruhare runini mu kongerera ingufu ubudahangarwa bw’umubiri.

Niba kuyirya mbisi utabibasha, wayikatira ku byo kurya bihiye cyangwa bigeye gushya ndetse ushobora no kuyinyuza mu mavuta akanya gato ngo urubisibisi rushiremo.

3. Ibitunguru na tungurusumu

Mu bitunguru na tungurusumu dusangamo allicin izwiho guhangana na kanseri no kongera ubudahangarwa bw’umubiri. Habamo kandi quercetin ikaba nayo ifasha mu gusohora uburozi mu mubiri. iyo ubitetse rero uba wangije izi ntungamubiri. Nubwo benshi tugikaranga ngo gihumuze ibiryo, nunabikora jya usigaza icyo kuza kurya kibisi bimaze gushya kuko nicyo kirimo intungamubiri zikenewe. Tungurusumu nayo wayirya mbisi kandi niba udashaka ya mpumuro yayo wayihekenyana n’ubunyobwa cyangwa se ubuki.

4. Amashu

Mu mashu dusangamo sulforaphane ikaba izwiho guhangana na kanseri. Iyo uyatetse rero irangirika bityo akamaro kayo mu mubiri ntikabe kakibonetse. Amashu mu moko yayo yose ni byiza kuyarya mabisi, gusa nanone ukirinda kuyarya cyane na kenshi kuko abamo vitamin K nyinshi iramutse irengeje igipimo byagira ingaruka ku maraso.

5. Ubunyobwa n’utubuto

Agasosi k’ubunyobwa kararyoha yego ariko ni byiza kuba wabirya bidatetse. Ubunyobwa bubonekamo ibinure byiza, poroteyine vitamin n’imyunyungugu inyuranye. Uretse bwo kandi hari n’utundi tubuto biba byiza kurya utadutetse nka :

  • Macadamia: kuzirya zidatetse biguha manganese, vitamin B1, magnesium na oleic acid (ibi ni ibinure byiza) umubiri ukeneye
  • Imbuto z’ibihaza: zikize kuri Zinc izwiho gufasha mu buzima bw’uturemangingofatizo no kongera ubudahangarwa, imikorere ya thyroid n’imyanya myibarukiro.

Si utwo gusa hanazamo sesame, almonds, walnuts, n’utundi tubuto twose warya tudatetse.

SOURCE: UMUTIHEALTH

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Inama 5 zafasha umuntu kubyibuha byihuse

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Mu buzima buri wese yifuza kugaragara nk’uhamye mu gihagararo ari na yo mpamvu ituma bamwe bihatira indyo zitandukanye bagakora hasi hejuru ngo biyongere ibiro n’umubyibuho n’ubwo hari n’abashaka kubigabanya kandi mu gihe gito.

Kutagira urutege no gutakaza ibiro ni ikibazo gihangayikishije benshi ku isi ndetse hari n’inama zitandukanye zitangwa zishobora gufasha abahuye n’iki kibazo. Ku rundi ruhande kubyibuha ntabwo biri mu bihangayikisha benshi gusa hari uburyo bwafasha abantu kubigeraho byihuse nk’uko ElCrema yabitangaje.

Inama zagufasha kubyibuha mu buryo bwihuse:

1. Kugabanya imyitozo ngororamubiri
Mu gihe ukora imirimo ikenera imbaraga nyinshi usabwa kubigabanya kugira ngo ugaragare neza ufite ubuzima bwiza burenze ubwo usanganywe. Ibi bijyana no kugabanya imyitozo ngororamubiri kuko bifasha umubiri kubika bimwe mu biwugize ubusanzwe bitwikwa no gukora siporo n’indi mirimo ikoreshwamo ingufu.

2. Kwihata ibyo kurya

Igihe ushaka kwiyongera ibiro, uba ugomba kuva kuri gahunda usanzwe ukurikiza, ukiga kurya isaha iyo ariyo yose .Uko ufata amafunguro ni ko umubiri ugwiza ibinure bituma umuntu ashobora kubyibuha.

3. Amafunguro akungahaye ku ntungamubiri zitera imbaraga

Kugira ngo wiyongere ibilo ugomba kwita ku mafunguro ufata akaba akungahaye ku ntungamubiri zitera imbaraga atari ugupfa kurya gusa byinshi ariko bidafite akamaro.

4. Gufata ibiryo byinshi nijoro

Ubusanzwe iyo ushaka kugabanya ibilo ugirwa inama yo kutarya ibiryo byinshi mu ijoro ariko noneho iyo ushaka kubyongera mu gihe gito, abahanga mu by’ubuzima bavuga ko kurya byinshi nijoro bishobora kugufasha.

5. Kunywa amazi make mu gihe cyo kurya

Iyo ukunda kunywa amazi menshi igihe uri kurya, bituma igifu cyuzura vuba ugahaga utariye byinshi. Iyo rero ushaka kubyibuha byihuse urya byinshi, ukanywa amazi make.

Izi nama zatanzwe si ihame ntakuka kuko hari abashobora kuzikurikiza ntibabone umusaruro mu buryo batekerezaga bitewe n’imiterere y’umubiri wabo.

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Dore ibyo buri mukobwa wese aba yibaza mbere yo kurongorwa

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Bifata igihe kugira ngo umukobwa yemerere umusore runaka ko bazabana, kuko abanza kureba niba koko uwo ubimusaba afite ibyangombwa bihagije byo gutunga urugo cyangwa niba koko ari we yifuzaga.

Ku bakobwa benshi, usanga igitekerezo cyo kubaka urugo ari nk’inzozi zigiye gusohora, ariko nubwo bimeze bityo, umukobwa wese aba yifuza kuba yagira urugo rwiza kandi rushimishije.

nk’uko tubikesha urubuga yourtango.coom rugaragaza ibintu bimwe na bimwe umukobwa utarashyingirwa ariko ugejeje igihe cyo gushaka aba atekereza ku bijyanye n’urugo rwe rw’ahazaza.

• Umukobwa aba atekereza ko kuzashinga umuryango bizamuha ibyishimo by’ubuzima bwe bwose asigaje ku Isi. • Aba ashaka ko umugabo bazabana azakomeza kumukunda no kumutetesha mu byiza no mu bibi.

• Aba ashaka ko umugabo we azamubera indahemuka kuko kumuca inyuma byakomeretsa umutima we. • Aba ashaka kuzabana n’umugabo uzajya ahora amurwanira ishyaka buri munsi kandi akamwubaha.

• Uretse kuba yashaka umugabo umukunda, aba anifuza umugabo uzamufasha kuzuza inshingano z’urugo, agakunda abana kandi akabitaho.

• Aba yifuza kuzashaka umuntu bazajya bakora imibonano mpuzabitsina kandi wenyine ntawundi bamusangira.

• Aba yifuza kuzashaka umugabo utazagira ikintu na kimwe yamuhisha cyangwa amukinga ku bireba urugo rwabo.

• Umuntu uzaba ari umuterankunga kandi umufasha kugera ku nzozi ze • Ashaka umugabo utazamushyigikira mu makosa, uzajya amukosora kandi akamufasha muri byose.

• Ahora yifuza guteteshwa no kwitabwaho bitarangira nk’aho bakimurambagiza.

• Aba yifuza umugabo usobanutse kandi uzi kuganira, uzajya amutega amatwi kandi akamubonera umwanya bagakina.

SOURCE: ISIMBI.RW

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Ibintu 5 utagomba gukora nyuma yo gutandukana n’umukunzi wawe

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Gutandukana bishobora kuba byiza cyangwa bibi bitewe n’impamvu yatumye mutandukana. Abantu babiri bafite imibanire myiza bemerenyijeho mbere yo gukundana bashobora gutandukana igihe babona ibyo bari bateze kubona cyangwa kugeraho ataribyo bari kubona.

Ariko rero buri gihe ntabwo abantu batandukana babyemeranyijeho iyo batandukanye nabi umwe ashobora guhungabana cyangwa bombi bagahungabana.
Iki gihe ntabwo biba byoroshye gutandukana nuwo wakundaga gusa niba waratandukanye n’umukunzi wawe hari inama ugirwa:

1.Ntukirenganye ngo wumve ko ari wowe munyamakosa

Aha niho ihungabana ritangirira ku bantu benshi nyuma gutandukana nabi n’umukunzi wawe. Aho kugira ngo bigire ku mubano mwiza bagiranye, bagenda bicuza uburyo batandukanye. Ibi ntabwo aribyo, nubwo waba warakoze ikintu gikomeye cyane bigatuma utandutandukana n’umukunzi wawe kwigaya ntacyo bizahindura kubyabaye.

Ikintu ushobora gukora ni ukwigira ku makosa yawe igihe cyagera ukongera gukunda ukirinda kuba wakongera kuyasubiramo bikagufasha kubana neza n’umukunzi wawe mushya. Nutabikora gutyo uzaheranwa n’agahinda umere nk’imfungwa mu bitekerezo byawe mu gihe uwo mwatandukanye yishimye kandi yatangiye ubuzima bushya.

2.Ntukajye ahantu uri wenyine

Ni ibintu bisanzwe ko umuntu watandukanye nabi n’umukunzi we amara igihe kinini ari wenyine kubera umubabaro n’agahinda aho kugira ngo ave mu kababaro no kwikuramo ibyamukomerekeje umutima ubundi ubuzima buakomeza.

Agahinda ntikazigera na rimwe kagira icyo gahindura ku byabaye ahubwo bizarushaho kuba bibi. Kuba wenyine no kwirinda kujya ahantu hari abantu benshi kubera ko watandukanye n’umukunzi wawe nta cyiza bizakuzanira ahubwo bizakujyana kure y’ibyishimo.

Nyuma yo gutandukana nabi nuwo wakundaga ikizagufasha ni ukuba hamwe n’abantu benshi, inshuti zawe, umuryango no gusohokera kure yaho utuye ubonye ayo mahirwe nukora ibyo uzagenda wibagirwa buhoro buhoro ibyakubabaje umutima. Kenshi uzumva ushaka kuba uri wenyine ariko uzabirwanye cyane ubundi urebe ukuntu wibagirwa ibyo waciyemo bikagukomeretsa umutima.
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3.Kwirinda gukururana nuwo mwatandukanye

Hari impamvu yatumye utandukana nuwo mwakundanaga kuko utari ukimufitiye umumaro nka mbere. Uko byaba byaragenze kose nta mpamvu yo gusubira kumutakambira ngo musubirane kuko niyo yabyemera ntazagufata nkuko yagufataga mbere ntazakubaha nkuko bikwiye.

Nta mpamvu rero yo kugira ngo umuntu agusuzugure nubwo wakumva hari icyo wakoze mugatandukana iyo aba akigukeneye ntiyari gutuma mutandukana. Kuba uri wenyine warigeze kugira umukunzi birababaza kandi biragora ariko biruta kuba waba uri kumwe n’umuntu utaguha agaciro. Tangira ubuzima bushya uzongera ubone urundi rukundo rushobora no kuba rwiza kuruta urwa mbere.

4.Wikwihutira guhita ushaka undi mukunzi

Byagaragajwe ko kwihutira guhita ukunda ntabwo biba byiza. Biterwa nuko umuntu aba yihutiye guhita akunda ataragenzura neza uwo bagiye gukundana.

Nkuko igitangazamakuru elcrema kibivuga ikintu kibi cyo gutandukana nabi n’umukunzi nuko wumva buri gihe uri wenyine, ibyo bituma wihutira kwakira uje agusanga wese cyane cyane iyo yakubaye hafi kurusha abandi mu gihe cy’akababaro.

Gusa ukwiriye kwirinda guhita usubira mu rukundo kuko muri wowe uba utarakira ibyakubayeho no mu mutwe utarahategura kwakira undi mukunzi. Ukeneye igihe cyo gusubiza ibitekerezo ku murongo kugira ngo wongere wihe intego ugenderaho mu rukundo no kuba wahitamo neza igihe wumva ari ngombwa kongera kugira umukunzi. Si byiza kwirukira kongera gukunda ahubwo ihe igihe ubanze utuze ubone kongera gushaka umukunzi.

5.Wihita ufata icyemezo cyo kutazongera gukunda ukundi

Niba urukundo wari urimo bitaragenze neza nkuko wabyifuzaga ntibivuize ko ariko bizagenda niwongera gukunda. Umenye ko umuntu wese ubona urukundo rw’ukuri ashobora kuba yarabanje guhitamo nabi inshuro imwe cyangwa ebyiri. Ni kimwe mu bitugize nk’abantu.

Buri wese agiye ahita areka gukunda kuko ku nshuro ya mbere byagenze nabi nta bantu bishimye kubera urukundo baba bariho uyu munsi.

Icy’ingenzi ni ugukomeza ubuzima nkuko bisanzwe ukagira icyizere cyo kubona ibyiza. Ni ngombwa kandi kwitonda no kugenzura neza igihe ugiye guhitamo uwo muzabana kuko bishobora ku kugiraho ingaruka mbi cyangwa nziza bitewe nuwo wahisemo.

Mu rukundo ntabwo igihe cyose gahunda zanyu zigenda neza nkuko mwabiteganyije cyangwa mu bishaka rimwe na rimwe haboneka ibyo mutumvikanaho bikaba byatuma mutandukana gusa iryo siryo herezo ry’urukundo rwawe ahubwo ugomba gufata umwanya ugatuza igihe kiragera ukabona undi mu kishima mu rukundo rwanyu.

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