Uburyo wakoresha wirinda kurwara impyiko - Birashoboka

Indwara y’impyiko ni indwara mbi cyane ku buryo buri mwaka abantu miliyoni 10 ku isi bicwa nayo. Gusa ariko nubwo ari indwara mbi, hari ibikorwa ushobora gukora ukayirinda ugaca ukubiri no kuba wakwibasirwa n’indwara y’impyiko.

Mbere y’uko tuvuga ku byo wakora ngo wirinde indwara y’impyiko, reka duhere ku bintu bishobora gutuma ugira ibyago byinshi byo kwibasirwa n’iyi ndwara.

Akenshi uzibasirwa n’indwara y’impyiko igihe uzaba:

- Urwaye diyabete
- Urwaye umuvuduko w’amaraso
- Urwaye indwara zifata umutima
- Igihe waba ufite umunyamuryango wa hafi wibasiwe n’iyi ndwara (uba ufite ibyago byinshi byo kwibasirwa n’indwara y’impyiko)

None ni iki nakora kugirango impyiko zanjye zigire ubuzima bwiza ?

Amakuru dukesha National Institute of Diabetes and Digestive and Kidney Diseases avuga ko ushobora kurinda uburwayi impyiko zawe wirinda cyangwa ukitondera ibintu bishobora kwangiza impyiko nko gucunga no kwita ku kigero cy’isukari mu maraso igihe urwaye umuvuduko w’amaraso.

1. Kurya indyo yuzuye

Hitamo amafunguro meza ku mubiri wawe n’umutima, wite ku mafunguro yiganjemo imbuto n’imboga cyane.

Ugirwa inama yo kwirinda amafunguro yongerewemo imyunyu n’amasukari. Buri munsi ugirwa inama yo kutarenza miligarama 2,300 z’umunyu mu mafunguro atandukanye ufata.

2. Gukora imyitozo ngororamubiri

Kugirango ubungabunge ubuzima bwiza bw’impyiko zawe ugirwa inama yo gukora nibura imyitozo ngororamubiri igihe kingana n’iminota 30 buri munsi.

Niba akazi ukora katakwemerera kuba wakora iyi myitozo nko mubihe by’akaruhuko, Gerageza gukora ibintu bituma umubiri wawe unyeganyega. Ushobora nko kugendagenda urambura amaguru aho ukorera akazi cyangwa rimwe na rimwe ugahitamo gutaha n’amaguru aho gutega imodoka.

3. Kugira ibiro bishyitse

Niba ufite ibiro by’umurengera ni byiza gushaka inzobere mu mirire ikakubwira indyo ukwiye gufata zigufasha gutakaza ibiro.

Uko ugira ibiro byinshi, bituma unaniza impyiko zawe kuko zikora akazi kenshi zisukura imyanda n’andi matembabuzi y’imbere mu mubiri aba yabaye menshi kurusha ibirenze ibyo zishobora gusukura.


Ibiro bishyitse bisangwa muri BMI iri hagati ya 18.5 - 24.9

Iyo umuntu arengeje urugero ruri hagati ya 18.5 - 24.9 akajya hejuru aba afite ibiro by’umurengera kujya munsi nabwo aba afite ibiro bike cyane.

Dore uburyo wakwipima ukamenya BMI yawe niba ishyitse:

Fata ibiro byawe, ubigabanye ibiro byawe ubikubye kabiri.
urugero umuntu ufite ibiro : 53KG, Akagira uburebure bwa : 1.8m agira BMI ingana na 16.35, Dukoreshe imibare = 53: (1.8*1.8) = 16.35, Uyu muntu, Akeneye indyo yuzuye.

4. Ryama amasaha ahagije

Mu gihe cyo kuryama nijoro, Nibyiza kuryama amasaha arindwi cyangwa umunani buri joro kugirango umubiri uruhuke bihagije ubashe kwisana.

5. Irinde kunywa itabi

Niba unywa itabi cyangwa ukaba ukoresha ibindi bintu binyobwa nk’itabi (igikamba, urumogi n’ibindi) ni byiza kubihagarika kuko byangiza ubuzima bw’impyiko zawe ndetse byangiza n’inzira z’ubuhumekero (ibihaha n’umuhogo).

6. Itondere ingano y’inzoga unywa

Kunywa inzoga nyinshi byongera umuvuduko w’amaraso na karoli (calories) nyinshi zishobora gutuma ibiro byawe byiyongera.

Niba uri umugore ugirwa inama yo kutarenza ikinyobwa kimwe naho niba uri umugabo ugirwa inama yo kutarenza ibinyobwa bibiri by’inzoga:

- Ikinyobwa kimwe cya byeri (beer) kingana na mililitiro 354.882
- Ikinyobwa kimwe cya vino (wine ) kingana na mililitiro 147.868
- Ikinyobwa kimwe cya Likeri (liquor) kingana na mililitiro 44.3603

7. Irinde ibikorwa bishobora kugutera umujagararo wo mu mutwe

Indwara y’umujagararo wo mu mutwe (stress) iri mu zica abantu benshi ku isi. Buri mwaka abantu miliyoni eshanu (5,000,000) bicwa n’iyi ndwara.

Ugirwa inama yo gucunganwa n’umujagararo wo mu mutwe no kuwirinda ukora ibikorwa byiganjemo kubungabunga ubuzima bwo mu mutwe n’imyitozo itandukanye nk’imyitozo ngororamubiri ya Yoga, imyitozo njyarugamba ya tai chi n’imyitozo yo kuruhura mu mutwe (meditation) ibi byose byagufasha kwirinda kugira umujagararo wo mu mutwe.

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