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Monday 25 September 2017
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Ubuzima:Ibintu 12 bitangaje wakora ukagira ubuzima bwiza

Mu buzima usanga buri wese aharanira kubaho ubuzima bwiza ndetse buzira indwara.

Usanga hari byinshi duharanira gukora ngo ubwo buzima bumere neza, nko kugabanya ibiro, kurya indyo iboneye, kuruhuka no gusinzira neza bihagije, kunywa amazi ahagije n’ibindi binyuranye.

Nyamara hari ibindi bintu binyuranye ushobora gusanga utari uzi kandi bifitiye akamaro kanini ubuzima bwacu.

Muri iyi nkuru twaguteguriye utuntu dutangaje nyamara dufite icyo tumaze ku buzima bwacu.

Ibintu 12 bitangaje ku kugira ubuzima bwiza

  1. Niba ushaka gukora cyane nywa ikawa

Ikawa ifasha gukorana umwete

Kunywa ikawa nubwo hari abo bitemerewe kubera ubuzima bwabo (nk’abarwaye indwara zinyuranye cyangwa abagore batwite), ariko kunywa ikawa itarengeje 200mg mu gitondo cyangwa mbere yo gutangira akazi (agatasi 1 cyangwa 2) hanyuma ukamara iminota 20 yonyine uri kuruhuka, bituma nyuma yaho ukora neza ndetse niyo waba ugiye gukora ikizami, usanga wibuka ku buryo burenze ubusanzwe.

Ibi uburyo bikoramo nuko ikawa ituma mu bwonko havamo adenosine, iyi uko yiyongera mu mubiri nibyo bitera kunanirwa.

Caffeine rero dusanga mu ikawa ituma adenosine itongera gukorwa ndetse umubiri ukaba maso.

  1. Ntukoze amenyo ukimara kurya

Niba umaze kurya cyangwa kunywa by’umwihariko ibirimo aside (nk’imbuto cyangwa inyanya n’ibyo kunywa bya soda), si byiza guhita woza amenyo.

Ibi byo kurya cyangwa kunywa birimo aside bituma agahu k’amenyo koroha cyane nuko wahita woza amenyo bikaba byayakobora akangirika.

Si byiza koza amenyo ukimara kurya

Nubwo akenshi havugwa ko wategereza iminota byibuze 5 nyuma yo kurya, ariko niba wariye cyangwa wanyoye ibirimo aside ni byiza kurindira byibuze iminota 30.

  1. Niba ushaka imyenda mito, kora siporo

Siporo ikomeza imikaya ituma umubiri wegerana

Ibi ahari kubyumva biragoye ariko burya kubyibuha bituma wambara ibintu binini. Nyamara iyo ukora siporo bituma imikaya ikomera ikegerana nuko ukaba ukomeye ndetse rimwe na rimwe ukiyongera ibiro ariko ukureba akabona uri muto.

Ntibizagutangaze rero usanze umuntu w’ibiro 70 ukora siporo yambarana n’ufite ibiro 60 ariko we adakora siporo.

Impamvu ntayindi nuko imikaya ye iba yegeranye. Nawe rero gukora siporo bizatuma imyenda itari ikigukwira yongera kugukwira neza.

  1. Niba ushaka kurya bike, rya kenshi

Ibi nabyo kubyumva bisa n’ibigoye. Nyamara hari ibyo kurya usanga bitera igihagisha, nko kurya amagi, guhekenya ubunyobwa ndetse no kurya imineke.

Ibyo kurya birimo poroteyine n’amavuta bitera igihagisha

Uko urya ubunyobwa cyangwa igi, winjiza poroteyine nuko mu mubiri  hakazamo igihagisha. Nyuma iyo wongeye kurya urya bike ugereranyije n’ibyo wari kuba wariye. Ibi bikaba byiza ku bantu bifuza gutakaza ibiro

  1. Irinde ibyo kunywa byongera ingufu iyo unaniwe

Ibi byo kunywa si byiza iyo unaniwe

Ibi byo kunywa bibamo caffeine, rimwe na rimwe ishobora no kuba nyinshi. Kubinywa unaniwe cyane bishobora gutera umutima gutera nabi no kumva udatuje muri wowe. Siyo gusa ahubwo hanabamo taurine nayo ikaba izwiho kuba inkabura ibi bikaba bishobora gutuma igipimo cy’isukari mu maraso kizamuka. Niyo mpamvu atari byiza kubinywa nyuma y’akazi k’ingufu cyangwa siporo

  1. Niba wumva wabyimbye nywa amazi

Amazi ni meza iyo watumbye inda

Nabyo bimeze nk’ibishekeje. Niba nyamara wariye ifunguro ririmo fibre nyinshi, igifu gikenera amazi menshi kugirango gikore neza. Ya mazi yivanga na za fibre nuko bikagabanya gutumba byatewe nuko mu gifu habuzemo amazi ahagije. Ibi bituma igifu gikora neza, ukajya kwituma ndetse ukanasuragura, bikagabanya gutumba.

  1. Irinde ibyo kunywa bya soda niba utifuza kubyibuha

Soda si nziza iyo utifuza kubyibuha

Ibyo kunywa byo mu bwoko bwa soda (Fanta, coca, sprite n’ibindi) biba birimo calories n’amasukari menshi bityo bigatera umubiri gukora ibinure byinshi bikavamo kubyibuha. Ni kimwe no ku banywa inzoga zizwi nka za rufuro (primus, mutzig, Amstel, …). Ibi bituma utabasha kwinjiza calorie ziva mu biribwa bisanzwe kandi ari zo nziza ku buzima.

Niyo mpamvu ibi byo kunywa wari ukwiye kubisimbuza imitobe wowe wikoreye.

  1. Niba hashyushye nywa ibishyushye

Icyayi ni cyiza iyo hashyushye

Wajyaga wibaza ngo mu gihe hashyushye wanywa iki? Igisubizo ni iki rero: nywa ibishyushye nk’icyayi.

Iyo unyoye ibintu bishyushye umubiri wawe ubira ibyuya nuko utwengehu tugafunguka cyane bihagije, nyuma yaho hakurikiraho kumva ubushyuhe bwagabanyutse. Icyakora niba usanzwe ubira ibyuya byinshi, wakoresha agatambaro ukihanagura.

  1. Niba unaniwe kora siporo

Nyuma y’akazi siporo ifasha ubwonko kuruhuka

Aha si ukunanirwa umubiri kubera akazi k’ingufu ahubwo nyuma y’akazi ukora, kaba ako mu biro, kwigisha, n’akandi kananiza mu bitekerezo kakanagutera stress cyane ni byiza gukora siporo. N’ubusanzwe iyo unaniwe mu bwonko, uruhurwa no gukora akazi kakunaniza umubiri. Siporo itarengeje iminota 30 rero ifasha umubiri wawe kwinjiza oxygen ihagije. Twibukeko uyu mwuka wa oxygen ariwo umubiri wose ukoresha niyo mpamvu iyo ukoze siporo, ubwonko bwongera kwinjiza umwuka uhagije bukeneye.

  1. Gerageza kwandika n’ikaramu kugirango ubwonko bwongere ingufu

Muri iyi minsi iterambere riri kwiyongera cyane aho usanga kuri ubu mu kwandika yaba amasomo, ndetse n’ibindi bicye cyane twifashisha za mudasobwa.

Kugira ibyo wandika n’ikaramu byongerera ubwonko ingufu

Nyamara ubushakashatsi bugaragaza yuko iyo wanditse n’ikaramu ubwonko bukora cyane ndetse bukabasha kwibuka ibyo wanditse kurenza iyo wakoresheje ubundi buryo. No mu gufaransa baravuga ngo “Celui qui écrit bien, lit deux fois”, ni ukuvugango iyo wanditse uba uri gusoma inshuro ebyiri.

Rero niba ushaka ko ibyo wanditse uzakomeza kubyibuka, andikisha ikaramu ku rupapuro, uzaba uri kongerera ingufu ubwonjo bwawe

  1. Irinde “antibacterial soap” mu kwirinda indwara

Nubwo dufata isabune nk’ikintu cyoroshye ariko burya isabune ni kimwe mu birinda umubiri wacu indwara zinyuranye kuko isabune yica za bagiteri zinyuranye.

Isabune isanzwe niyo nziza yo gukoresha buri gihe

Gusa niba ukoresha isabune zanditseho zica mikorobe “antibacterial soap”, wizimenyereza buri gihe kuko za bagiteri zizagera aho zizimenyere maze ntizongere kuzigiraho imbaraga. Wazikoresha mu gihe ari ngombwa gusa, cyane cyane mu gihe wazandikiwe na muganga w’indwara z’uruhu.

Isabune isanzwe irahagije kukurinda indwara zinyuranye

  1. Mu kongera ubusabane, gira umwanya wo kuba wenyine

Kuba wenyine bigufasha kwitekerezaho

Wasanga wari uzi ko guhorana iteka n’abandi aribyo bituma mubana akaramata ndetse mukarambana.

Ibi siko bimeze kuko uko uhorana n’umuntu ntubona umwanya wo gutekereza ku bikureba ndetse ngo unibaze ku mubano wanyu. Ariko nyuma y’ibihe byiza, ibirori mwari murimo, gerageza ufate akanya ko kuba uri wenyine haba mu rugo cyangwa se watembereye.

Bizagufasha kwimenya neza, ndetse unamenye icyo abandi bamaze mu buzima bwawe.

Ibi kandi bizakurinda stress no kwikunda, bishobora kwangiza umubano wawe n’abandi.

 

@umutihealth

www.themagazine.rw




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