HARAGIRIMANA Dieudonne
Kudasinzira bihagije bishobora gutera umuntu ingaruka nyinshi zitandukanye, gusa Ushobora gusinzira utinze umunsi umwe ntibigire icyo bitwara, gusa kubikora iminsi yikurikiranya, bishobora kukuzanira ibibazo.
1.Byongera ibyago byo kwibasirwa na diyabete
Kumara igihe kirekire utarasinzira, kimwe no kuryama igihe kirekire cyane, byongera ibyago byo kwibasirwa n’indwara zikomeye nka diyabete. Kuryama amasaha ari munsi ya 6 cg ari hejuru y’9, byongera ibyago byo kurwara diyabete yo mu bwoko bwa 2 ndetse n’isukari ikaba nyinshi mu maraso, bitewe n’ukwinangira k’umusemburo wa insuline nkuko byerekanwa n’ubushakashatsi bwasohotse mu kinyamakuru JAMA Internal Medicine.
2.Byangiza umutima
Hatitawe ku gitsina, imyaka, cg ibiro ufite, gusinzira igihe gihagije ni ingenzi cyane ku mikorere myiza y’umutima. Gusinzira neza bigira uruhare rukomeye mu gusana no gutuma udutsi duto dutwara amaraso ku mutima dukora neza.
Ubushakashatsi bwakozwe n’ikinyamakuru cyandika ku mutima mu burayi (European Heart Journal), bwerekanye ko abantu baryama hasi y’amasaha 6 baba bafite ibyago byo kwibasirwa n’indwara z’umutima ndetse na stroke ugereranyije n’abaryama amasaha 7 kugeza ku 9.Kimwe nuko, kuryama igihe kirekire nabyo bigira ingaruka mbi ku mikorere myiza y’umutima, nabyo ugomba kubyirinda.
3.Bigabanya ubudahangarwa bw’umubiri
Gusinzira igihe gito bigira ingaruka ku budahangarwa bw’umubiri, bugufasha kurwanya indwara nk’ibicurane, gufungana n’izindi zitandukanye. Iyo uryamye, urwungano rw’ubwirinzi bwawe bukora proteyine zizwi nka cytokines n’abandi basirikare bitabazwa mu kurwanya infection n’ubundi bubyimbirwe. Mu gihe uru rwungano rudakora neza, nibwo utangira kwibasirwa n’indwara zitandukanye yaba izituruka kuri virusi na bagiteri, ugahora wibasirwa n’indwara za hato na hato.
4.Bishobora gutera kwiheba no kwigunga
Kumara igihe kinini utaryama, byongera ibyago byo kwibasirwa n’indwara yo kwigunga (depression). Bihindura imikorere y’imisemburo ishinzwe guhererekanya amakuru ku bwonko (neurotransmitters), ikaba ariyo mpamvu nyamukuru itera depression. Kimwe n’uko depression ubwayo, ishobora gutuma udasinzira neza bihagije.Abantu barwaye depression, bakunze kuryama amasaha macye atageze kuri 6. Ikindi kandi kudasinzira ni kimwe mu bimenyetso bya mbere bya depression. Niba urwaye depression, ukaba ufite ibibazo byo kudasinzira neza, gerageza ushake inzobere mu byerekeye indwara zo mu mutwe muganira.
5.Byangiza uruhu
Kutaryama amasaha ahagije nijoro, bitera amaso gutukura cyane, ndetse uruhu rukikije amaso rugakanyarara. Uretse amaso bihita bigaragara cyane, n’uruhu muri rusange niko bigenda.Kudasinzira igihe gihgaije bigira ingaruka ku mikorere myiza y’uruhu n’uburyo rukweduka. Iyo udasinzira amasaha ahagije, byongera ikorwa ry’umusemburo wa cortisol, uyu musemburo ubuza ikorwa rya proteyine z’ingenzi mu gutuma uruhu ruhora ruhehereye kandi rworoshye.
6.Bishobora gutuma wiyongera ibiro
Gusinzira amasaha ahagije, bifasha mu kuringaniza ibitera ubushake bwo kurya no gusonza mu mubiri. Iyo udasinzira igihe gihagije nk’uko umubiri ubikeneye byongera ikorwa ry’umusemburo wa ghrelin; uyu akaba ari umusemburo utuma wumva ushonje ndetse bikagabanya ikorwa ry’umusemburo wa leptin, ukuraho ubushake bwo kurya igihe uhaze.
7.Bigira ingaruka mbi ku bwonko no kwibuka
Kuryama igihe gihagije bigira akamaro, kuko bigufasha kwibuka cyane, Gutekereza ndetse no kubasha gufata mu mutwe. Iyo utasinziriye bihagije, kenshi biragorana gukora no kwita kubyo ushinzwe umunsi ukurikiyeho.
Kudasinzira bihagije bishobora kugira kandi ingaruka ku buryo wita ku bintu, kwibuka, Gutekereza no gukemura ibibazo bitandukanye. Bigira kandi ingaruka zikomeye mu buryo wibuka ibintu yaba ari ibya vuba cyangwa ibya cyera. Niba wifuza ko ubwonko bwawe bukora neza, ryama amasaha ahagije buri joro.
