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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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inyigisho

Niba wibonaho ibi bimenyetso menya ko indwara y’umutima ikugera amajanja!

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Umutima n’imwe mu ndwara zihitana  umubare w’abantu benshi mu mwaka ariko kandi muri abo bose nta n’umwe uwurwara atabanje kugira ibimemyetso ndetse ku buryo aramutse yitaye ku marenga umubiri uba umucira aba abasha kwivuza agakira kandi burundu,ni muri urwo rwego twifashishije urubuga ,Topsante ,twabakusanyirije ibimeyetso byose bigaragara ku muntu indwara y’umutima iri gukomanga.

Kubira ibyuha nta mpamvu

Niba ubona watangiye kubira ibyuya buri kanya kandi nta mpamvu uzi, uba ugomba kujya kureba umuganga kuko gishobora kuba ikimenyetso cy’indwara z’umutima.

.Kuribwa mu muhogo no mugatuza

Ni kenshi wumva umuntu akubwiye ko ababara mu gatuza , bikazamuka akaribwa no mu muhogo.

Ibyo bimenyetso rero iyo watangiye kubyibonaho uba ugomba kujya kwa muganga hari igihe aba ri ibimenyetso by’indwara z’umutima.

Kumva udatuje buri gihe

Iyo wumva udatuje, umutima ukagusimbuka buri kanya mu gihe nta n’ikintu kigukanze, ugomba kujya kureba muganga kuko aba ari ikimenyesto mu byatuma ufatwa n’indwara z’umutima.

Kugira umunaniro utazi aho uturuka

Ubusanzwe iyo wumva unaniwe uba uzi neza icyaguteye uwo munaniro ,niba ari ugukora cyane, kuba warayamye utinze n’ibindi.

Iyo rero ufite umunaniro utazi aho uturuka kandi bigahoraho, uba ugomba kumenya ko icyo ari ikimenyetso kikwereka ko ushobora kwibasirwa n’indwara z’umutima.
Icyo gihe uba ugomba kwihutira kujya kwa muganga bakakurebera impamvu zibitera.
Uburibwe bw’amaboko

Iyo watangiye kugira uburibwe buturuka mu gituza bukagera ku maboko, icyo kiba ari ikimenyetso kikwereka ko ushobora kwibasirwa n’indwara z’umutima.

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inyigisho

Ibimenyetso ko ugiye kurwara Diabete kuburyo wahita wivuza hakiri kare.

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Diabete irimo ubwoko bwinshi niyo mpamvu uyu munsi twateganyije kubanza kukubwira ibimenyetso bizakubwira ko ugiye kurwara Diabete yo mu bwoko bwa kabiri!

 

Kugira inyota

Uku gushaka ibyo kunywa biherekezwa no gushaka kwihagarika,gusonza,kuma iminwa,kugabanuka ibiro cyangwa bikiyongera cyane.

Kurwara umutwe

 

Kurwara umutwe udafite ikiwutera ndetse no kugira ibirorirori mu maso n’umunaniro biri muri bimwe mu bimenyetso bya diabete.

Indwara z’uruhu

Hari n’igihe bigera ko umenye ko ufite diyabete waratangiye kuzahazwa n’indwara zitandukanye

 Kunanirwa no gutera akabariro

Ubundi iki ni ingaruka ya diyabete yageze mu mubiri ariko nkuko twabivuze hari abaza kwa muganga yaratangiye kubazahaza. Ushobora kwibaza se diyabete no gutera akabariro bihurirahe?

Ubundi diyabete irangwa nuko mu mubiri isukali yiyongera hanyuma ya sukali ikangiza udutsi tw’igitsina(blood vessels and nerves endings of penis).

 

Hari ingamba wafata kugirango ugabanye ibyago byo gufatwa nayo

  1. kugabanya umubyibuho cyangwa ukabyirinda
  2. Kwirinda kunywa inzoga n’itabi
  3. Gukora imyitozo ngororamubiri
  4. Kutarya ibinyamasukari byinshi

Gusa hari nibyo utakirinda kandi bifasha diyabete gufata umurwayi:

  1. gutwita

iyi diyabete iza ku cyumweru cya 24 utwise,igafata 3% by’abagore batwite. Impamvu nuko imisemburo(hormones) ikorwa n’ingobyi y’umwana (placenta) ituma agira ubudahangarwa ku musemburo wa insulin.

2.Ubwoko

Abantu bafite inkomoko ya hisipaniya,kavukire k’amerika,abanyafurika,ndetse n’aziya bafite ibyago byo gufatwa na diyabete , biturutse ahanini ku imirire yabo gakondo.

3.Umuryango

Iyi n’ihererekanwa mu muryango ,ku buryo iyo ufite umuvandimwe cyangwa umubyeyi uyifite nawe uba ufite ibyago byo kuyirwara

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izindi nkuru

Ibintu 10 bya mbere mu gutera umutwe, n’uburyo wahangana na byo.

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Kurwara umutwe ni ikibazo kigera kuri buri wese mu buzima bwe bwa buri munsi. Nubwo bamwe twibwira ko ari ibintu byoroshye nyamara hari abarwara umutwe ukabagezayo pe.

Mu gihe ubusanzwe iyo ufite indwara runaka no kubabara umutwe biziraho, nyamara hari igihe urwara umutwe nta yindi ndwara ufite ahubwo bikaba bifite ikindi kintu cyabiteye.

Muri iyi nkuru tugiye kurebera hamwe ibintu 10 bya mbere mu gutera umutwe, n’uburyo wahangana na byo.

1.Kuruhuka nyuma ya stress nyinshi.

Bishobora kuba bijya bikubaho, ugasanga wari usanzwe ukora nk’amasaha 10 ku munsi kuva kuwa mbere kugeza kuwa gatanu, nuko kuwa gatandatu kuko utari bukore ukaryamira, ukabyuka umutwe ukurya.

Ni ukubera iki?

Ibi biterwa nuko kwa kuruhuka bituma imisemburo ya stress (akenshi ni adrenaline) igabanyuka mu maraso nuko bigatera imitsi ijyana amaraso yari imeze nk’ifunganye gato kwifungura ikaguka, ari byo bitera kuribwa umutwe.

Wabikosora ute?

Aho gutegereza kuzaruhukira rimwe muri weekend uryama amasaha menshi, ahubwo buri munsi w’akazi gerageza ushyiremo igihe runaka cyo kuruhuka, niba bigushobokera. Niba bidakunda, muri weekend aho kuryama amasaha menshi shaka ikindi cyo kuruhuka wakora ariko wirinde kuryama amasaha menshi.

2.Umujinya w’umuranduranzuzi.

Iyo urakaye, imikaya yo ku bikanu irarega ndetse n’imitsi cyane cyane yo mu misaya ikarega nuko bigatera kumva umutwe uremereye aribyo biwutera kumva uribwa.

Wabikosora ute?

Niba wumva utangiye kugira uburakari, injiza umwuka mwinshi unyuze mu mazuru, nuko uwusohore gahoro gahoro unyuze mu kanwa. Mbese nk’uri gukora meditation. Ibi bizaruhura imikaya y’umutwe n’ijosi.

3.Kwicara cyangwa guhagarara nabi

Iyo wicaye cyangwa uhagaze mu buryo butari bwo bituma umugongo hejuru, ibikanu n’ibitugu biremererwa nuko ingaruka ikaba kuribwa umutwe, ndetse akenshi uwumvira mu gahanga no mu maso.

Wabikosora ute?

Irinde kwicara no guhagarara mu buryo bumwe igihe kinini, ndetse unirinde kuba wunamye cyane. Niba uhagaze hagarara wemye, niba wicaye sa n’uwegama ku buryo amaso aba areba imbere yawe neza bikoze imfuruka igororotse n’aho uhagaze.

Niba uri buvugire kuri telephone umwanya munini koresha ecouteurs kuko no kuyifatira ku gutwi umwanya munini binaniza imikaya yo ku ntugu, bikaba byatera umutwe na byo.

4.Ibintu bihumura.

Ibihumura bivugwa hano ni parfum, n’ibindi bintu byose bigira umwuka winjira cyane mu mazuru byaba amavuta cyangwa indabo zimwe na zimwe. Ibi kuri bamwe cyangwa benshi na byo bitera umutwe.

Wabikosora ute?

Ibi byo kubyirinda biroroshye. Niba wiyiziho ko ibintu bihumura cyane bigutera umutwe, wibikoresha ndetse unirinde kwegerana n’uwabikoresheje. Niba bidashoboka ko wamujya kure wenda ari nk’uwo mukorana ku kazi, ufungure amadirishya hinjire umwuka mwiza, niba hari ventilateur uyikoreshe.

5.Guhinduka kw’ikirere

Niba ujya ukunda kuwurwara cyane, uzacunge niba intandaro atari ihinduka ry’ikirere. Ubukonje bwinshi imvura igiye kugwa, ubushyuhe bwinshi, imiyaga myinshi ibi byose bishobora kugutera umutwe.

Wabikosora ute?

Nubwo ntacyo wakora ngo uhindure ikirere, ariko iteganyagihe kuri ubu rivuga uko ikirere kizaba cyifashe ku munsi uza. Niba uko kiri bube kimeze ubizi ko biri mu bigutera umutwe, ushobora gufata ikinini cy’umutwe mbere y’uko uwo munsi ugera, bikakurinda ko wa munsi wazarwara umutwe. Ikindi wahindura imyambarire, mu bukonje ukifubika, mu bushyuhe ukambara ibyoroshye mu muyaga ukirinda kujya hanze

6.Guhekenya amenyo.

Hari abantu usanga mu gihe baryamye bahekenya amenyo cyangwa ugasanga yashinze iryinyo ku rindi, nabo batabizi. Ibi bituma imikaya yo ku ishinya no mu kanwa yikanda cyane bigatera umutwe wumva uremereye.

Wabikosora ute?

Irinde kurara wenyine, kandi uwo murarana ajye agukomanga mu gihe utangiye guhekenya amenyo. Hari n’udukoresho twabugenewe ushyira ku munwa tukakurinda guhekenya amenyo uryamye

7.Urumuri

Urumuri rutyaye kandi ruvangavanze amabara nko mu tubyiniro, rutera akenshi umutwe w’uruhande rumwe (migraine). Ibi biterwa nuko uru rumuri rutuma imisemburo imwe n’imwe izamuka cyane bigatuma imitsi irega ndetse bigatera umutwe.

Wabikosora ute?

Mu gihe utari kwihanganira urumuri, wakambara amadarubindi agabanya urumuri. Ku kazi, gabanya urumuri rwa mudasobwa rube rucye kandi niba ari ku manywa ntucane amatara ahubwo niba hatabona neza ufungure amadirishya

8.Ibyo kurya

Hari ibyo kurya bimwe na bimwe byongera ibyago byo kurwara umutwe. Muri byo twavuga shokola z’umukara, fromage, inyama n’amafi byanyuze mu nganda, n’ibyo kunywa birimo CO2 (nka Coca cola). Nubwo kuri bose bidatera umutwe ariko hari abo biwutera.

Wabikosora ute?

Banza umenye neza niba koko muri ibi tuvuze harimo ibigutera umutwe. Numara gusanga ari byo umuti nta wundi ni ukubizibukira

9.Imibonano mpuzabitsina

Bamwe bajya bagirango ababivuga ni urwenya cyangwa ni urwitwazo rwo kudakora imibonano, nyamara nibyo hari abantu imibonano itera kurwara umutwe. Akenshi bikunze kubaho mu gihe cyo gutegurana, kuko imitsi irega, bikongera kubaho mbere gato yo kurangiza, ibi bikaba ahanini ku gitsinagore. Uyu mutwe ushobora kumara agahe gato ukikiza gusa kuri bamwe ushobora no kumara isaha.

Wabikosora ute?

Niba bijya bikubaho, ntabwo twakubwira ngo ntuzongere gukora imibonano, ahubwo mu gihe uri gutegura kuyikora jya unywa ikinini cy’umutwe nk’amasaha byibuze 2 mbere. Ibi bizagufasha.

10.Ice cream

Kuba yitwa ice ni uko iba ikonje cyane nyine nka balafu. Niba iyo ugikozaho ururimi uhita wumva umutwe, nuko ubwo bukonje iyo bugeze ku gisenge cy’akanwa kawe no mu muhogo inyuma bitera umubiri wawe ubwivumbure bikagutera uwo mutwe nyine.

Wabikosora ute?

Uyu mutwe nta muti ukenera wundi ahubwo ntabwo utinda kuko uko umubiri ugenda ubimenyera nyuma y’iminota nk’2 birashira.

Muri macye izi nizo mpamvu zitera umutwe udaturutse ku ndwara. Twibukeko akenshi umutwe uterwa n’ubundi burwayi nka malariya, kurwara amaso, n’izindi ndwara zinyuranye.

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izindi nkuru

Dore ibyo utazi ku mwambaro wa “BIKINI” uvugisha abantu menshi

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Muri iki gihe, umwambaro wa Bikini wambarwa nabakobwa n’abagore bagiye mu bikorwa byo kwidagadura,koga, no kumurika imideri. Uri mu myenda ikunzwe cyane ndetse abantu biganjemo abaririmbyi n’abahanzi bakomeye ku isi ntibatinya kuyambara ‘n’ahatari ku mazi.

Image result for karrueche in bikini

Imyaka 70 irashize, umwambaro wa Bikini umenyekanye cyane ndetse ugatangira gukoreshwa n’abatari bake.

Bikini yatangiye kwambarwa mu ruhame, bwa mbere ku itariki ya 5 Nyakanga 1946 ndetse yamaganirwa kure n’abatari bake bavuga ko ikurura ubusambanyi ikanatatira umuco gakondo.

Louis Reard, Umufaransa wakoze bikini bwa mbere yagowe no kubona abanyamideli bayimurika, uwabashije kumwemerera kuyambara akaba ari umunyamideli wamurikaga imideli yambaye ubusa Michelle Bernardine wafatwaga nka utiyubashye.

Reard wari warasigaranye iduka rya nyina ryacuruzaga imyenda y’imbere yahisemo gukora bikini igizwe n’ikariso n’isutiya.

Uyu mwambaro wafashije abatari bake kwiyambika mu gihe kigoranye cy’intambara, aho kubona umwenda byari bigoye.

Nubwo igihe uyu mwambaro washyirwaga hanze, umunyamideli we Michele Bernardini yabonye amabaruwa ibihumbi 500 by’abamushyigikiye, Vatican yo yahise ivuga ko kwambara bikini ari icyaha.

Ibihugu birimo u Butaliyani, u Bubiligi, Espagne, Portugal na Australia nabyo byayamaganiye kure uyu mwambaro.

Uko iminsi yagiye ishira uyu mwambaro watangiye gukundwa aho wabanje gufatwa nk’ikimenyetso cyo kwibohora kw’abagore bari babangamiwe n’imyambaro bajyanaga ku mazi.

Daily Mail dukesha iyi nkuru ivuga ko mu 1951 aribwo uwitwa Eric Morley yatangije irushanwa ry’abambaye bikini (The Festival Bikini Contest) ryaje guhinduka irushanwa rya Nyampinga w’isi (Miss World).

Kubera iri rushanwa, Bikini yarushijeho gukundwa ku buryo ibyamamare byariho muri iyi myaka birimo Marilyn Monroe byatangiye kujya mu birori n’amaserukiramuco ariyo byambaye.

Bikini yahise kandi itangira gufatwa nk’umwambaro ugaragaza imiterere itandukanye y’abagore ari nako bikimeze kugeza ubu.

Nubwo Bikini yamaganwe ubwo yashyirwaga hanze mu 1946 , sibwo yari ibayeho bwa mbere kuko nk’abasuye ikirwa cya Sicily bemeza ko hari amashusho agaragaza abagore babayeho mu kinyejana cya kane bagaragaye bayambaye.

 

Bikini ya mbere yakozwe mu 1946

 

Umunyamideli Marilyn Monroe mu mwambaro wa Bikini mu 1962 yasohokeye ku mazi

 

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izindi nkuru

Impamvu 5 ugomba kubira ibyuya kenshi

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Kubira ibyuya bibaho kenshi igihe uri muri sport, cg se igihe uri ahantu hafunganye kandi hashyushye. Nubwo hari abo bibangamira, gusa kubira ibyuya ni ingenzi cyane kuko bifasha ubuzima bwawe cyane.

Niba nawe uri umwe mu banga kuzana ibyuya, dore impamvu 5 ugomba gukunda kubira ibyuya.

Impamvu 5 kubira ibyuya ari ingenzi

1. Bizamura hormones zituma ugira akanyamuneza

Gukora sport cg kugenda igihe kirekire bigeza aho ubira ibyuya bifasha kongera imisemburo ya endorphins mu bwonko. Iyo iyi misemburo yiyongereye bigufasha kumva uruhutse kandi uguwe neza, bityo ukumva unezerewe.

Niyo mpamvu igihe urangije sport wumva ufite akanyamuneza.

 

2. Bisohora imyanda mu mubiri bigatuma uruhu ruhehera

Umubiri ufite ubushobozi bwo gusohora uburozi n’indi myanda iwubangamiye, kubira ibyuya ni bumwe muri bwo.

Kubira ibyuya bifasha umubiri kwikiza imyanda iba iwurimo, alukolo, cholesterol mbi n’umunyu.

Bizibura utwenge tw’uruhu dushobora kuziba, bitewe n’imyanda myinshi mu mubiri

Imyanda ishobora gutuma utwenge tw’uruhu tuziba, ikaba yatera ibiheri n’ibindi, nayo irasohoka. Iyo ino myanda yose itakibangamiye uruhu, rugumana ubuhehere bwarwo, bityo ukabona rufite itoto.

3. Burya birinda uburibwe

Imisemburo ya endorphins uretse kukongerera akanyamuneza, burya ifite n’ubushobozi bwo kugabanya uburibwe.

Ikora kimwe nk’imiti ikomeye yitabazwa mu gukuraho uburibwe mu mubiri nka za morphine. Iyi misemburo ihindura, ikoroshya uburyo ubwonko bwakira ububabare.

4. Bifasha kurwanya utubuye mu mpyiko

Utubuye mu myiko tubaho iyo umunyu na calcium byabaye byinshi mu mpyiko, nuko bigakora utuntu dukomeye; aritwo twitwa ‘utubuye mu mpyiko‘.

Kubira ibyuya nko mu gihe uri kwiruka cg ukora indi sport, bifasha gusohora umunyu w’umurengera no kohereza calcium mu magufa. Bityo ntibibe byinshi mu mpyiko.

5. Birinda umubiri wawe ibicurane bya hato na hato n’ubundi burwayi

Waba ujya urwara grippe cg gufungana mu mazuru, ukajya kwiruka ukavayo wakize?

Ibi ahanini biterwa n’ikinyabutabire Dermcidin kiboneka mu byuya, gifasha cyane mu kurwanya mikorobe yaba bagiteri, imiyege na virusi.

Iki kinyabutabire, abashakashatsi bavuga ko ari cyiza ndetse no kurusha antibiyotike kuko cyo nta ngaruka gitera, cg se ngo bagiteri zikirushe ingufu nkuko bigenda ku miti (antimicrobial resistance).

Kubira ibyuya urabona ko ari ingenzi, kandi ugomba kubigerageza kenshi wongera sport mu buzima bwawe bwa buri munsi.

Gusa, niba ujya ubira ibyuya igihe cyose, kabone nubwo waba wicaye ntacyo ukora, ubu bushobora kuba ari uburwayi.

SOURCE: UMUTIHEALTH

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