Niba ufite inda nini dore icyabiteye n’ibyo wakora kugirango uyigabanye

Ibinure ku nda, ni bimwe mu binure bibi cyane ku mubiri kuko bigira ingaruka mbi ku buzima muri rusange, akaba ari nabyo bitera indwara ziterwa n’imihindagurikire mu mikorere y’umubiri nka diyabete n’umuvuduko ukabije w’amaraso.

Kugira inda nini, kubyibuha cyane ndetse no kubyara usanga kenshi biherekezwa no kugira ibinure byinshi cyane cyane ku gice cy’inda. Muri iki gihe aho usanga benshi, baharanira kugira ubuzima bwiza no gutera neza muri rusange, kugabanya inda cg ibinure biza ku nda (benshi bita ibinyenyanza) usanga ari intego ya benshi.

Ibinure ku nda bizanwa n’impamvu zitandukanye. Zimwe muri zo harimo ibyo urya, uko ubayeho (lifestyle), imiterere y’umubiri ndetse n’akoko.

Kugira inda nini biterwa n’ibintu bitandukanye. Tugiye kurebera hamwe impamvu zi’ibanze zitera kugira inda nini n’icyo wakora mu kubigabanya.

Impamvu zitera ibinure ku nda n’uko wabigabanya

1. Kuzana inda bitewe n’uburyo ubaho

Iyi nda kuri bamwe bita “nyakubahwa” izwi nk’ikimenyetso cy’iterambere cg kuzamuka mu ntera ukaba umukire.

Ubwoko bw’ibinure buterwa n’ubuzima bwo kwicara cyane ntugire icyo ukora kandi urya byinshi mu byongera ibi binure. Mu gihe udakoresha umubiri wawe, isukari urya, alukolo (iboneka mu nzoga cyane) kimwe n’ibindi binyamasukari uba wariye biragenda bikaba byinshi, nuko umwijima ukabihinduramo ibinure bibikwa ku nda.

Uko wabigabanya

• Menyera gufata isukari nke kandi unywe alukolo mu rugero
• Gukora imyitozo ngorora mubiri naho byaba kugenda gusa
• Sport zimwe na zimwe zifasha (aha wakwegera abatoza muri gym)
• Kurya ibibonekamo proteyine ndetse n’ibinure by’ingenzi nk’amafi n’utubuto duto.

2. Inda iterwa na stress

Hari igihe inda nini izanywa no guhorana stress, kurya nabi (nk’ibiryo bikaranze cyane cg ibirimo amavuta menshi), kutarya rimwe na rimwe ndetse no kuba ufite ikindi kibazo mu mara.

Uzasanga ubu bwoko bw’inda bukunze kugirwa n’abantu bakora cyane cg se abataruhuka. Umusemburo wa stress witwa cortisol, iyo ubaye mwinshi ingaruka za mbere ziboneka ku nda.

Uko wabigabanya

• Kuryama kare kandi ukaryama amasaha ahagije
• Kugabanya mu buryo bwose ushoboye stress ukanazirinda

3. Inda iza nyuma yo kubyara

Birasanzwe ko umubyeyi nyuma yo kwibaruka azana inda nini, akenshi biterwa n’ibyo umubiri uba usabwa kugira ngo ubashe gutunga uwo utwite ndetse n’imiterere y’umubiri iba yahindutse. Gusa nyuma yo kubyara inda yagakwiye kugenda, cg ikagabanuka.

Uko wabigabanya

• Kurya indyo irimo fibres nyinshi, imboga n’ibinyamafufu
• Kunywa amazi ahagije
• Gukora imyitozo ngorora mubiri

4. Inda ikunze kugirwa n’ababyaye

Ubu bwoko bw’inda uzabusangana ababyeyi hafi ya bose babyaye. Ibi biterwa n’uko mu gihe cyo gutwita imikaya yo ku nda no mu rukenyerero yikwedura cyane mu gihe utwite no mu gihe cyo kubyara. Akenshi hari igihe itongera kumera nk’uko yari imeze.

Nyababyeyi nyuma yo kubyara, ntishobora gusubira mu mwanya wayo neza, ariko hari ibyo wakora bikagufasha byibuze kugabanuka inda.

Uko wabigabanya

• Kuruhuka bihagije, ugafata igihe gito ku manywa ukaryamaho gato
• Gukora imyitozo igorora umubiri
• Gufata ibyo kurya bikungahaye ku binure bifitiye umubiri akamaro

5. Inda iterwa no gutumba nyuma yo kurya

Ubu bwoko bw’inda buterwa n’ubwivumbure umubiri ugira ku biryo, cg amara adakora neza. Ni ha handi ushobora kuba ufite inda isanzwe mu gitondo, ari ko wajya kuryama ukumva yatumbye cyane.

Uko wabigabanya

• Irinde kunywa alukolo nyinshi (inzoga zose zibonekamo alukolo)
• Irinde ibikomoka ku mata
• Ugomba kugabanya ibyo kurya birimo amavuta menshi
• Kunywa amazi ahagije
• Gufata ifunguro rya mu gitondo
• Nyuma yo kurya, ushobora kugendagenda n’amaguru byibuze iminota 10.
• Kurya imboga cyane n’ibibonekamo proteyine nk’amafi byagufasha.