HARAGIRIMANA Dieudonne
Inzobere zitandukanye zagiye zitanga inama zitandukanye ku myitwarire myiza ikwiriye mbere cyangwa nyuma yo kurya, amafunguro akagira akamaro.
1.Irinde guhita urenza imbuto ku mafunguro ufashe ugiye kuryama
Ubusanze iyo imbuto zifatanyijwe n’amafunguro asanzwe biba byiza, ariko guhita urenza imbuto ku mafunguro ufashe ugiye kuryama si byiza. Bitewe nuko imbuto zikunze kuba zikungahaye ku isukari, kuzikurikiza amafunguro ya mbere yo kuryama bibangamira urwungano ngogozi, bikaba byatuma utaruhuka mu gihe uryamye.
2.Gutembera akanya gato
Nyuma y’iminota 30 umaze gufata amafunguro yawe, ni byiza gufata akanya kari hagati y’iminota 15-20, ugatembera. Uretse kuba gutembera ari ingirakamaro ku bwonko bwa muntu, gutembera umaze kurya binakurinda kubyimba mu nda.
3.Irinde guhita uryama ako kanya
Guhita uryama nyuma yo gufata amafunguro ya nimugoroba, bibangamira imikorere y’urwungano ngogozi, bikanongera ibyago byo kurwara ikirungurira. Tegereza nibura amasaha abiri ubone kuryama.
Ushobora gutembera ariko ntukoreshe imbaraga nyinshi, cyangwa se ukaba usukura ibikoresho byo mu gikoni, mu gihe utabashi kuba uganira n’abana, cyangwa se abandi bantu bantu mwaba muri kumwe.
4.Koza amenyo
Ihuriro ry’Abavuzi b’Amenyo muri Amerika, ADA, rigira abantu inama yo koza amenyo bakoresheje uburoso bworoshye n’umuti w’amenyo wizewe nyuma yo kurya.
5.Irinde kunywa itabi
Kunywa itabi umaze kurya ni bibi ku buzima bwa muntu. Uretse kuba itabi risanzwe rishyira mu kaga ubuzima bw’abarinywa, kurinywa umaze kurya byongera ibyago byo kugira ikirungurira. Rikungahaye ku burozi bwitwa nicotine, bunakururira umuntu kurwara kanseri y’ibihaha.
Iyo unyoye itabi umaze gufata amafunguro ari bukurikirwe no kuryama, byongera kubangamira imisemburo igena ikanagenzura gusinzira no gukanguka.
6.Irinde gukora imyitozo ngoramubiri isaba ingufu
Ni byiza gutembera nyuma yo kurya ugamije kugubwa neza n’amafunguro, ariko ni bibi kwiruka cyangwa gukora imirimo igusaba gukoresha ingufu nyinshi. Niba ari amafunguro ari bukurikirwe no kuryama, byatuma utaza gusinzira neza. Gukoresha ingufu nyinshi umaze kurya, bituma ubira ibyuya, maze bikabangamira ikorwa ry’umusemburo witwa Melatonin ugenzura gusinzira no gukanguka bya muntu.
7.Irinde kwambara imyenda ikwegereye
Irinde kwambara imyambaro ikwegereye nyuma yo kurya, wirinda kubangamira urwungano ngogozi rwawe. Imyambaro ikwegereye ikuboha mu nda, maze imitsi yo ku da ikabangamirwa bikaba byanagukururira kurwara ikirungurira.Imyambaro itegereye umuntu ituma anasinzira neza.
8.Irinde kugwa ivutu
Si byiza kurya kugeza aho intoboro z’umukandara zagurwa. Kugera aho wagura umukandara, ni ikimenyetso cy’uko wariye byinshi ugakabya. Kurya ukarenza urugero binaniza igifu, bibangamira urwungano ngozi, kandi imitsi yo kunda irushaho gukweduka.
9.Irinde guhita woga umubiri wose
Irinde guhita woga umubiri wose nyuma yo kurya, kuko bibangamira urwungano ngogozi rwawe. Inzobere akaba n’umwarimu mu by’ubuvuzi, Dr. Deborah Weaterspoon yavuze ko iyo igifu kiri gusya ibyo umuntu yariye gikenera ingufu nyishi. Koga umaze kurya ako kanya, bica intege imitsi itwara amaraso, bityo za ngufu ntiziboneke. Ni byiza koga mbere yo kurya. Iyo bidakunze utegereza hagati y’iminota 30-45, ukabona koga.
10.Kunywa amazi y’akazuyazi
Ku rubuga rw’ibitaro by’i Bangkok byitwa Ekachai, kunywa amazi y’akazuyazi byashyizwe ku mwanya wa mbere mu bintu by’ingirakamaro umuntu akwiriye gukora mbere yo gufata amafunguro cyane cyane aya nimugoroba.
Inzobere mu bijyanye n’imirire Jillian Lubala, yashimangiye ko kunywa ikirahuri kimwe cy’amazi y’akazuyazi mu minota 30 mbere yo kurya byorohereza igifu imirimo y’igogora.
Birinda umuntu kurya birenze ibikenewe, kandi bikoroshya kuvana intungamubiri mu byo umuntu yariye. Icyakora kunywa amazi menshi ugiye kurya ni bibi kuko bibanbamira igifu n’urwungano ngogozi muri rusange.
