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Waruziko kuryama igihe kirekira bishobora kukuviramo urupfu?

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Ushobora kuba ari ubwa mbere ibi ubyumvise, cg se wari usanzwe ubyumva ko gusinzira cyane bishobora kwica.

Ariko se nibyo? Ababivuga babikomora he?

Bisanzwe bizwi ko kutaryama igihe gihagije bibyara ingaruka zitari nziza ku mubiri, ariko se no kuryama igihe kirekire niko bimeze?

Iki ni ikibazo twabajijwe n’umukunzi wacu, ariko reka twifashishe ubushakashatsi mu kugisubiza.

Ubwa mbere ni ubushakashatsi 74 bwakorewe ku bantu barenga miliyoni 3 (ushobora kubusoma aha https://www.ahajournals.org/doi/10.1161/JAHA.118.008552)

Ubwa 2, bwakorewe mu gihugu cy’Ubwongereza ku bantu ibihumbi 10 (10,000) bari hagati y’imyaka 42-65 (ikigereranyo muri rusange yari imyaka 62). (wasoma hano https://n.neurology.org/content/84/11/1072)

Icyo ubu bushakashatsi buhurizaho ni uko kuryama igihe kirekire; kiri hejuru y’amasaha 9 byongera ibyago byinshi byo kwibasirwa n’indwara z’umutima n’izibasira udutsi duto dutwara amaraso (harimo na stroke) ndetse no gupfa kurusha kuryama igihe gito (ni ukuvuga munsi y’amasaha 7).

Kuryama cyane bivugwa ryari?

Buri muntu bitewe n’ikigero agezemo asinzira amasaha atandukanye. Bitewe n’imyaka ufite, icyo ukora ndetse n’ubuzima bwawe muri rusange amasaha uryama arahinduka. Nko mu gihe urwaye cg ufite stress igihe uryama gishobora kwiyongera cg se kikagabanuka.

Gusa muri rusange umuntu mukuru (kuvuga guhera 18-65) agomba kuryama amasaha hagati 7-8

Soma hano ingaruka mbi zo kuryama igihe kirekire Ingaruka mbi ziterwa no kuryama igihe kirekire

Ni iki gitera abantu kuryama cyane?

Nubwo kuryama cyane igihe kirekire rimwe na rimwe bitewe yenda n’akazi cg se ko utanagafite ntacyo bitwaye. Hakaba n’izindi mpamvu zizwi nk’uburwayi,imiti uri gukoresha, inzoga cg ikindi.

Ariko mu gihe ubona bitangiye gukabya igihe cyose uryama igihe kirenze icyo wari usanzwe uryama bishobora kuba ikimenyetso cya:

  • Depression
  • Utangiye kubyibuha cyane
  • Stress zitandukanye (zishobora gutuma udasinzira cg ugasinzira cyane)
  • Niba uri hejuru y’imyaka 60; ukaba ubona utangiye gusinzira cyane ni ikimenyetso cy’uko ubuzima bwawe butameze neza.

Dusoza

Gusinzira ni ingenzi cyane ku buzima, kimwe no kurya indyo yuzuye ndetse no kugorora umubiri wawe ukora sport

Niba uryama bisanzwe birahagije. Umubiri wawe iyo waruhutse bihagije, uragukangura. Mu gihe urushye ruhuka, niba waruhutse, byuka uve mu buriri.

SOURCE: UMUTIHEALTH

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izindi nkuru

Amafi afite byinshi yihariye mu kutugirira akamaro

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Nubwo tuyashyira hamwe n’inyama ariko amafi ni ibyokurya byihariye dore ko afite byinshi atandukaniyeho n’inyama z’amatungo abagwa, kuko akenshi zo ziribwa nyuma yo kumishwa, ndetse n’izitumishijwemu buryo bwabugenewe abaziteka babanza kuzikaza ku buryo zisa n’izishizemo amazi.

Amafi ni ibyo kurya usanga henshi dore ko n’abatabasha kurya inyama kubera ubwivumbure zibatera, hari igihe amafi bayarya nubwo nayo hari abo atera ubwivumbure. Kuva ku munopfu wazo, kugera ku mavuta akurwa muri zimwe, zaba izikurwa mu byuzi cyangwa izirobwa mu mazi magari, ifi ni ibyokurya bifitiye akamaro kanini umubiri wacu.

Kugeza ubu habarurwa amoko agera kuri 32000 ku isi yose gusa siko yose aribwa ahubwo haribwamo amoko macye, ndetse hari n’aribwa ariko atemerewe bamwe nk’abana n’abagore batwite.

Intungamubiri

Mu mafi habonekamo intungamubiri ndetse zimwe muri zo ntiwazibona ahandi. Habonekamo vitamin D ihagije ndetse ku batabasha kubona akazuba ngo kabafashe kuyibona kurya amafi biyibaha ku rugero rwiza. Harimo kandi poroteyine, vitamin B12, selenium ndetse na vitamin F ariyo igizwe na omega-3 ivanze na omega-6.

 

Akamaro ku buzima

 

Akamaro k’amafi ku buzima karihariye nkuko twabivuze haruguru, ndetse aha umubiri w’uwayariye intungamubiri zifasha mu mikorere myiza yawo. Mu byiza amafi aduha twavuga:

  • Afasha abashaka gutakaza ibiro, kuko atuma umubiri wihutisha imikorere yawo
  • Afasha mu guhangana n’uburwayi bunyuranye bw’umwijima
  • Ni meza ku bari mu gihe cyo gucura kuko abafasha kutagira umunabi ndetse akanabarinda kugira ibinya bya hato na hato
  • Afasha mu mikorere y’ubwonko, yongera ubwenge butekereza kandi arinda indwara yo kwibagirwa ikunze gufata abageze mu zabukuru
  • Agabanya ibyago byo kurwara umutima na stroke
  • Agabanya ibyago byo kugira indwara zigendana n’ubudahangarwa
  • Arinda ibyago byo kurwara diyabete iterwa n’imikorere mibi y’imvubura ikora insulin
  • Afasha gusinzira neza kandi arinda kubura ibitotsi
  • Atuma ugira uruhu rwiza kandi afasha kurwanya ibishishi
  • Arimo intungamubiri zifasha mu mikurire cyane cyane ku bana
  • Aringaniza umuvuduko w’amaraso kandi agabanya igipimo cya cholesterol mbi bityo bikarinda indwara z’umutima zinyuranye
  • Agabanya uburibwe bwo mu mitsi akanarinda za rubagimpande
  • Afasha kureba neza ndetseno kugira amaso mazima
  • Arinda kanseri zinyuranye
  • Afasha kugabanya ibyago bya asima ku bana

Icyitonderwa

  • Nkuko twabivuze ku bagore batwite ndetse n’abonsa hari amafi batemerewe. Ayo ni amafi arimo mercure nyinshi akaba ari ya mafi yo mu mazi magari (ocean) kuko ariyo abonekamo mercure nyinshi.
  • Kurya amafi nanone kenshi si byiza nyine kuko n’afite nkeya uyariye kenshi mu mubiri yakiyongera. Byibuze inshuro 2 mu cyumweru zirahagije

SOURCE: UMUTIHEALTH

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izindi nkuru

Menya impamvu 7 ukwiye guhora wisekera buri munsi.

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Guseka bifitiye akamaro gatandukanye ubuzima muri rusange, akenshi uzumva abantu bavuga ko ari wo muti w’ibibazo byose, aha ntibaba babeshya.

Mu gihe usetse, byinshi birahinduka mu mikorere isanzwe y’umubiri, yaba mu maguru, amaboko ndetse n’imikaya itandukanye. Imikaya irenga 15 yo mu isura yifashishwa muri iki gikorwa. Akamironko gafunze igice, kwinjiza umwuka bya vuba na vuba nibyo bizatuma mu gihe useka uzumva hari ijwi ugira ridasanzwe uba wagira ngo uri guhera umwuka.

Iyo ukomeje guseka cyane imiyoboro y’amarira irifungura, uko mu kanwa hagenda hifunga hifungura bituma utinjiza umwuka uhagije, bityo isura igahindura ibara, ndetse ikiyegeranya cyane.

Iki gikorwa twavuga ko gitangaje, ni kimwe mu mvamutima zandura, kuko iyo ubonye umuntu aseka nawe uraseka kandi utazi neza impamvu uri guseka. Yaba roho ndetse n’umubiri byose muri iki gikorwa biba biri kumwe kandi bihanahana amakuru.

Ubushakashatsi bwakozwe bugaragaza ko bigabanya ububyimbirwe bw’imijyana y’amaraso, bikagabanya urugero rw’imisemburo itera stress ndetse bikongera n’igipimo cya cholesterol nziza.

Ibyiza uboneramo bishobora no kumara amasaha 24 ariyo mpamvu ugomba guseka buri munsi, kuko bituma wumva ugize akanyamuneza ndetse ukanibagirwa ibibazo bindi.

Akamaro ko guseka k’umubiri

1. Byongera imikorere myiza y’umutima

Nkuko sport ari ingenzi ku buzima niko guseka ari ingenzi ku mutima. Niba udashobora gukora sport bitewe n’uburwayi cg ibindi bibazo, kwisekera bizagufasha kwirinda indwara z’umutima.

Bituma umutima utera neza amaraso akagera mu bice bitandukanye ndetse ugakoresha n’ingufu nyinshi (calories) ku isaha, nk’izo wakoresha mu gihe waba uri gukora sport yo kugenda n’amaguru.

2. Bigabanya umuvuduko ukabije w’amaraso.

Ubushakashatsi bwakozwe bwagaragaje ko abantu baseka cyane mu buzima bwabo aribo bagira ibyago bike byo kwibasirwa n’indwara z’ umuvuduko ukabije w’amaraso . Kwisekera bigabanya ibyago byo kwibasirwa n’indwara ya stroke no guhagarara k’umutima.

3. Bigabanya urugero rw’imisemburo itera stress

Guseka bigarura byihuse imikorere myiza y’umubiri, kuko bituma hasohorwa imisemburo ya endorphins. Iyi misemburo itera kwishima, ituma wumva ugize akanyamuneza ndetse ukumva utuje neza kandi uruhutse, bityo ntiwumve n’ububabare. Ibi kandi ushobora kubibona binyuze mu kumva umuziki.

Mu gihe urugero rw’imisemburo ya stress rwagabanutse, bigabanya kumva udatuje ndetse n’ibindi bibazo stress itera, harimo no kugabanuka k’ubudahangarwa.

4. Bikuraho ikitwa uburakari cyose

Guseka byirukana ikitwa uburakari n’amakimbirane cyose. Bifasha kumva ko ibibazo bidakomeye, ndetse bikagufasha gukomeza kubaho utibuka ibintu bibi cg utekereza ku bintu bibi gusa.

5. Guseka byongera ubudahangarwa

Bituma ukomeza kugira ubuzima buzira umuze. Byongera ikorwa ry’uturemangingo turinda umubiri, bityo bikagufasha guhangana n’indwara cg ibindi byibasira umubiri. Uturemangingo tuzwi nka T-cells, ubu ni ubwoko bw’uturemangingo tw’amaraso tw’umweru tuzwi nk’abasirikare b’umubiri, ubushakashatsi bwakozwe bwerekana ko tuba ari twinshi cyane mu bantu bakunda guseka cyane.

6. Birinda umutima ku buryo bukomeye.

Bifasha mu mikorere myiza y’udutsi duto dutwara amaraso ndetse bikongera imitemberere myiza y’amaraso. Ibi bigufasha kwirinda indwara nyinshi zishobora kuzahaza umutima harimo no guhagarara k’umutima (heart attack).

7. Byongera ubushobozi bwo guhanga udushya

Guseka bigira akamaro keza gatandukanye mu mubiri; kugabanuka kw’imisemburo itera stress, kwiyongera kw’imisemburo ya endorphine n’umwuka uhagije uba ugera ku bwonko byose bifatanyiriza hamwe mu kongera ubushobozi bwo guhanga udushya. Mu gihe ubwonko bukora neza ku rwego rwo hejuru, ubushobozi bwo gutekereza buriyongera kuko buba bukoresha igice kinini kurusha ubusanzwe.

Ushobora kuba warabonye ko iyo usetse cyane, ugeraho ukumva uri kubabara cyane cyane inyama zo mu nda. Ibi niko bigenda kuko muri iki gikorwa imikaya yikanya yirambura inshuro nyinshi, bikaba byatuma iruha iyo umaze igihe uri guseka. Ibi bifatwa nk’imyitozo ngorora mubiri, ntibizakubuze kwisekera uko ubishoboye.

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izindi nkuru

Waruziko kuvanga Coca-Cola n’inzoga ari uburozi bukomeye ku mubiri?

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Usanga abantu bamwe iyo bari kunywa ibisembuye cyane cyane byo mu bwoko bwa liquor (Bond7, Konyagi, J&B, V&A, …) cyangwa se bakaba ari abiga kunywa inzoga bakunze kuvangamo ikinyobwa kiryohera Coca-Cola. Ibi bituma ubukare bw’inzoga butumvikana ndetse hakaniyongeramo uburyohe. Nyamara burya ni igisasu uba uri gushyira mu nda gishobora guturika isaha n’isaha kubera impamvu tugiye kukubwira hano.

Impamvu ari bibi kuvanga Coca-Cola n’inzoga

Caffeine

Muri iyi soda ya Coca-Cola habonekamo caffeine kandi mu gacupa gato habamo 34mg zayo. Ubushakashatsi bugaragaza ko iyo uvanze caffeine na alukolo; ya caffeine iganza alukoro ku buryo ubwinshi bwa alukolo uri kwinjiza umubiri biwugora kubumenya. Ibi rero bituma urushaho kwinjiza alukolo nyinshi kandi ntugaragaze ibimenyetso byo gusinda gusa nyuma yaho ibibazo biba ku mwijima n’impyiko. Ndetse ubushakashatsi bugaragaza ko abatwara ibinyabiziga bakora impanuka cyane, ari ababa bavanze kurenza abanyoye inzoga gusa.

Uko inzoga ikwira mu mubiri

Gukwirakwira kw’inzoga mu mubiri biterwa n’impamvu nyinshi harimo kuba wariye cyangwa utariye, igitsina cyawe, uko ureshya, ibiro ufite, ndetse n’akoko. Ikindi kiyongeraho rero ni ukuba wavanze na Coca-Cola kuko bituma inzoga ikwira vuba mu mubiri kurenza uwanyoye atavanze. Ibi bituma ingaruka ziterwa n’inzoga zigera vuba kuwavanze kurenza utavanze.

Carbon dioxide (CO2)

Iyi carbon dioxide (gaz carbonique) tuyisanga mu byo kunywa byaba ibisembuye cyangwa bidasembuye niyo ituma binabikika igihe. Iyi rero iyo uvanze urumva ko uba uyongereye bikaba bigira ingaruka ku gifu gishobora gutobagurika kuko alukolo iba ishaka kunyura mu nyama z’igifu ikinjira mu maraso. Ibi bituma igipimo cya alukolo mu maraso (BAC) cyiyongera ndetse banafashe ikizami cya alukolo (alcotest) basanga uwavanze ariwe ufite alukolo nyinshi mu maraso kurenza utavanze niyo baba banyoye amacupa angana.

Coca-Cola n’inzoga uruvange rw’uburozi ku mubiri

Kubera izi mpamvu rero, niba ugiye kunywa inzoga ni byiza kuyinywa yonyine cyangwa se washaka kuvanga ukayivanga n’imitobe (juices) kuko byibuze yo nta caffeine na CO2 biba birimo.

SOURCE: UMUTIHEALTH

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Sobanukirwa itandukaniro riri hagati ya macaroni na spaghetti

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Ku bantu bamwe cyangwa benshi usanga habaho kwitiranya macaroni na spaghetti. Nubwo byose ari ibiribwa bikomoka mu ngano ziba zakozwemo igipondo nuko zigatunganywa binyuze mu ruganda, ariko ku rundi ruhande ni ibintu bibiri bitandukanye ugendeye kuko biba biteye.

Ubusanzwe icyo gipondo nicyo cyitwa pasta mu ndimi z’amahanga noneho ibitunganywamo bikaza ku mazina atandukanye nkuko habaho amandazi cyangwa imigati bitandukanye nyamara byakozwe mu gipondo kimwe.

Macaroni na spaghetti bitandukaniye hehe

1. Macaroni

Inkuru ishobora kuba mpamo cyangwa mpimbano ivuga ko umugabo Marco Polo wari mukerarugendo ubwo yavaga mu rugendo yamazemo imyaka 24 yaje kwereka abaturage ba Venice ibintu binyuranye yavanye mu Butariyani. Kimwe muri byo ni Macaroni. Ubusanzwe amakaroni aba ari magufi, kandi mo imbere harimo umwenge. Akenshi ni hagati ya 8cm na 12cm mu burebure uko macaroni iba ireshya kandi iba ibyibushye. Zishobora kuboneka zirambuye cyangwa zimeze nk’izihotaguye ndetse hari n’iziba zikoze nk’inyuguti ya C.

Izi ni macaroni zirambuye

2. Spaghetti

Spaghetti benshi bitaga macaroni

Spaghetti nazo zikomoka mu Butariyani. Zo zirangwa no kuba ari udukoni tunanutse cyane kandi zo nta kenge kabamo imbere. Usanga ari zo abantu benshi bakunze kwita macaroni ku bwo kwibeshya cyangwa se kubyitiranya. Gusa kuri ubu ushobora kubona na spaghetti ngufi nubwo ubusanzwe ziba zifite nka 40cm z’uburebure ari nayo mpamvu usanga akenshi bamwe mbere yo kuziteka babanza bakazivunagura.

Macaroni zimeze nka C

Niba nawe wajyaga ugirango ni ikintu kimwe mu mazina atandukanye noneho ubu usobanukiwe ko nubwo bikorwa mu bintu bimwe, bikagira intungamubiri zimwe ariko ari ibintu bibiri bitandukanye urebeye ku buryo biteye.

SOURCE: UMUTIHEALTH

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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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