Imikorere y'umubiri wacu igendera ahanini ku myitwarire yacu mu byo tuwushyiramo byaba ibyo turya, tunywa ndetse n'uko twitwara. Inyama zo mu mubiri imbere ni bimwe mu bice by'umubiri tudakunze kwitaho, ugasanga twibuka ibitereko twasheshe iyo turwaye imwe muri izo nyama, dore ko akenshi kumenya ko warwaye imwe muri zo biboneka wamaze kuba indembe no kukuvura bigahenda rimwe na rimwe ntibinashoboke.
Mu kwita ku buzima biba byiza gufata buri rugingo ukwarwo, nubwo usanga iyo hagize ururwaye bishobora kugira ingaruka no ku zindi, ariko nanone iyo rumwe rubaye neza bishobora kugirira inyungu izindi.
Inyama zo mu nda tugiye kuvuga hano ni impyiko, umutima, ibihaha numwijima.
Impyiko ni inyama ebyiri ziherereye ahagana mu mugongo munsi y'imbavu, imwe iburyo indi ibumoso. Akamaro kazo k'ingenzi ni ukuyungurura amaraso yose ari mu mubiri. Buri munsi ziyungurura hafi litiro 150 z'amaraso nuko zigakora hafi litiro ebyiri z'inkari.
Kuba ufite impyiko nzima ni ingenzi kuko hari ibindi byinshi bikurinda naho kuzirengagiza mu kuzitaho bitera ibibazo bikurikira:
Indwara z' Impyiko ni zimwe mu ndwara zihitana abazirwaye kandi kuzivura nabyo birahenda nk'iyo ukeneye kuzajya uvomwa cyangwa ugomba guhabwa indi mpyiko.
Gusa hari ibyo wagakoze mu gutuma ugira impyiko nzima kandi zikora neza akazi kose.
Icya mbere usabwa gukora ngo ugire impyiko nzima ni ukwirinda kugira umwuma unywa amazi ahagije unarya amafunguro agufasha kongera amazi mu mubiri. Ikintu cya mbere cyerekana ko amazi ufite mu mubiri ari macye ni inkari unyara. Niba ziri kuba umuhondo menya ko amazi muri wowe ari macye. Ibirahure byibuze 6 ku munsi by'amazi ntibihenze kandi kubinywa ni ukwigirira neza.
Hanyuma nanone rero hari amafunguro azwiho kuba afasha umubiri gusohora imyanda n'uburozi biwurimo. Kuyarya kenshi ni ingenzi mu gufasha impyiko gukora neza.
Ayo mafunguro twavugamo:
Amashu mu moko yayo yose, ibitunguru n'inkeri zaba izitukura n'izisa ubururu, ni amafunguro y'ingenzi mu kugira impyiko zikora neza.
Ntukibagirwe kurya imbuto mu moko yazo yose kuko zikungahaye kuri vitamin C, ariko by'umwihariko watermelon, inanasi na concombre kuko byongera n'amazi muri wowe.
Umutima na wo ni ingenzi kuko ugira akamaro ko gusunika amaraso uyohereza mu mubiri ngo akoreshwe, ukanakira avuye mu bihaha gusukurwa. Ibi bikaba bigira akamaro ko gutuma ubasha kubaho kuko amaraso ageza umwuka mwiza wa oxygen mu bice binyuranye by'umubiri kandi uyu mwuka utuma ugira imbaraga zo gukora.
Kutawitaho bibyara indwara zinyuranye ziwufata, gutera nabi kwawo, stroke, guhagarara gukora, umuvuduko ukabije, n'izindi ndwara zinyuranye.
Mu kwita ku mutima usabwa kwita ku mafunguro ufata dore ko amwe mu mafunguro akuryohera ashobora kuba imbogamizi ku mikorere myiza y'umutima. Amafunguro arimo sodiyumu nyinshi (ubwo twavuga arimo umunyu mwinshi, ndetse n'amafunguro abikwa igihe cyane cyane ava mu nganda) kimwe n'amafunguro arimo calories nyinshi (aha naho twavuga amafunguro agurwa ahita aribwa kimwe n'ayongewemo isukari) usabwa kuyagendera kure niba ushaka ko umutima wawe ukora neza.
Ahubwo usabwa gufungura amafunguro arimo calories nkeya, akagira poroteyine nyinshi. Imitobe ukanywa iy'umwimerere byaba byiza ikaba iyo wikoreye. Amafunguro ukibanda ku yarimo fibre kuko zigabanya igipimo cya cholesterol, zikaringaniza umuvuduko w'amaraso bityo bikarinda umutima muri rusange.
Amwe mu mafunguro abonekamo fibre twavuga impeke zuzuye n'ibizikomokaho, imboga rwatsi n'imbuto.
Amafunguro usabwa kugabanya cyangwa kwirinda harimo za biswi, keke, burger, n'ibindi bibamo amavuta menshi, umunyu mwinshi n'isukari nyinshi.
Ibinyamavuta biva ku bimera wajya wirira kuko bidateje ingorane twavuga avoka, ubunyobwa, amavuta ya elayo n'amavuta ya canola
Ayo usabwa kugabanya ukajya uyakoresha gacye harimo amamesa, ikimuri, fromage (iba irimo umunyu mwinshi)
Ibihaha ni ingingo zishobora kwangirika vuba nyamara ni ingenzi dore ko nubwo benshi bazi ko akamaro kabyo ari ukudufasha guhumeka ariko siho bigarukira gusa ahubwo burya binagira akamaro mu gusukura amaraso aho biyakuraho umwuka wa gaz carbonique bigashyiraho umwuka wa oxygene nuko bikayasubiza mu mutima ukayohereza mu mubiri (ibi byitwa izenguruka rito). Aha ibihaha bikaba bikorana n'umutima kandi ni naho guhumeka bihurira n'itembera ry'amaraso.
Indwara ziza ku isonga mu zifata ibihaha harimo kanseri, bronchite, n'izindi ndwara zinyuranye zifata mu myanya yubuhumekero.
Ku isonga haza itabi nk'umwanzi wa mbere w'ibihaha. Kandi wibukeko umwotsi w'itabi wica n'utarinywa. Imyuka ihumanya ikirere, nayo iza mu bituma duhumeka umwuka mubi nabyo bikaba byangiza ibihaha.
Nubwo siporo itazasohora umwotsi w'itabi winjiye, ariko ni ingenzi mu gufasha urwungano rw'ihumeka kandi bizaha ibihaha ingufu zo kubasha gukora neza.
Amafunguro nubwo benshi batabimenya nayo kandi burya agira uruhare ruziguye mu mikorere yibihaha aho ibirimo ibinure byinshi bishobora gutera kanseri yibihaha naho imbuto nimboga zikarinda ya kanseri.
Hamwe no gukora siporo no kwirinda kunywa itabi, amafunguro afasha ibihaha gukora neza twavugamo amashu mu moko yose. Ibishyimbo, ubunyobwa, karoti n'amacunga nabyo wabyitaho mu gutuma ugira ibihaha bizira kanseri.
Umwijima akamaro kawo k'ingenzi ni ukugenzura imikorere y'ibibera mu mubiri imbere. Uturemangingo dushaje n'utwangiritse niho twoherezwa umwijima ukadushwanyaguza tugasohoka mu mubiri hagakorwa utundi. Imiti myinshi tunywa nayo niho inyuzwa.
Kunywa inzoga nyinshi biri mu byangiza umwijima bikaba byanawutera kanseri naho virusi zinyuranye zikaba zitera indwara zizwi nka hepatite aho twavuga hepatite A, hepatite B, hepatite C, hepatite D n'izindi nk'uko zikiri gukomeza kuvumburwa.
Umwijima kandi ushobora guhagarara gukora, kubyimba (akenshi bitewe nubundi burwayi nka malaria) no kwangirika.
Nyamara kandi hari ibyo wakora mu gufasha umwijima gukora neza. Itsinda ry'abashakashatsi bo mu Buyapani ryagaragaje ko kunywa udukombe hagati ya 3 na 5 twa green tea/the vert buri munsi ari kimwe mu bifasha kugira umwijima ukora neza.
Andi mafunguro azwiho gufasha umwijima gukora neza twavuga inkeri, pamplemousse (gusa mu gihe uri gufata imiti uru rubuto ntiwemerewe kurufata).
Amafunguro akungahaye ku bisohora imyanda mu mubiri n'ibyongera ubudahangarwa (imbuto nimboga) akaba nayo ari ingenzi mu gufasha umwijima gukora neza.
Mu kwita ku buzima biba byiza gufata buri rugingo ukwarwo, nubwo usanga iyo hagize ururwaye bishobora kugira ingaruka no ku zindi, ariko nanone iyo rumwe rubaye neza bishobora kugirira inyungu izindi.
Inyama zo mu nda tugiye kuvuga hano ni impyiko, umutima, ibihaha numwijima.
1. Impyiko
Impyiko ni inyama ebyiri ziherereye ahagana mu mugongo munsi y'imbavu, imwe iburyo indi ibumoso. Akamaro kazo k'ingenzi ni ukuyungurura amaraso yose ari mu mubiri. Buri munsi ziyungurura hafi litiro 150 z'amaraso nuko zigakora hafi litiro ebyiri z'inkari.
Kuba ufite impyiko nzima ni ingenzi kuko hari ibindi byinshi bikurinda naho kuzirengagiza mu kuzitaho bitera ibibazo bikurikira:
- Ubwandu bw'impyiko
- Kunanirwa gukora kwimpyiko
- Kuzana utubuye mu mpyiko
- Kurwara zo ubwazo
Indwara z' Impyiko ni zimwe mu ndwara zihitana abazirwaye kandi kuzivura nabyo birahenda nk'iyo ukeneye kuzajya uvomwa cyangwa ugomba guhabwa indi mpyiko.
Gusa hari ibyo wagakoze mu gutuma ugira impyiko nzima kandi zikora neza akazi kose.
Icya mbere usabwa gukora ngo ugire impyiko nzima ni ukwirinda kugira umwuma unywa amazi ahagije unarya amafunguro agufasha kongera amazi mu mubiri. Ikintu cya mbere cyerekana ko amazi ufite mu mubiri ari macye ni inkari unyara. Niba ziri kuba umuhondo menya ko amazi muri wowe ari macye. Ibirahure byibuze 6 ku munsi by'amazi ntibihenze kandi kubinywa ni ukwigirira neza.
Hanyuma nanone rero hari amafunguro azwiho kuba afasha umubiri gusohora imyanda n'uburozi biwurimo. Kuyarya kenshi ni ingenzi mu gufasha impyiko gukora neza.
Ayo mafunguro twavugamo:
Amashu mu moko yayo yose, ibitunguru n'inkeri zaba izitukura n'izisa ubururu, ni amafunguro y'ingenzi mu kugira impyiko zikora neza.
Ntukibagirwe kurya imbuto mu moko yazo yose kuko zikungahaye kuri vitamin C, ariko by'umwihariko watermelon, inanasi na concombre kuko byongera n'amazi muri wowe.
2. Umutima
Umutima na wo ni ingenzi kuko ugira akamaro ko gusunika amaraso uyohereza mu mubiri ngo akoreshwe, ukanakira avuye mu bihaha gusukurwa. Ibi bikaba bigira akamaro ko gutuma ubasha kubaho kuko amaraso ageza umwuka mwiza wa oxygen mu bice binyuranye by'umubiri kandi uyu mwuka utuma ugira imbaraga zo gukora.
Kutawitaho bibyara indwara zinyuranye ziwufata, gutera nabi kwawo, stroke, guhagarara gukora, umuvuduko ukabije, n'izindi ndwara zinyuranye.
Mu kwita ku mutima usabwa kwita ku mafunguro ufata dore ko amwe mu mafunguro akuryohera ashobora kuba imbogamizi ku mikorere myiza y'umutima. Amafunguro arimo sodiyumu nyinshi (ubwo twavuga arimo umunyu mwinshi, ndetse n'amafunguro abikwa igihe cyane cyane ava mu nganda) kimwe n'amafunguro arimo calories nyinshi (aha naho twavuga amafunguro agurwa ahita aribwa kimwe n'ayongewemo isukari) usabwa kuyagendera kure niba ushaka ko umutima wawe ukora neza.
Ahubwo usabwa gufungura amafunguro arimo calories nkeya, akagira poroteyine nyinshi. Imitobe ukanywa iy'umwimerere byaba byiza ikaba iyo wikoreye. Amafunguro ukibanda ku yarimo fibre kuko zigabanya igipimo cya cholesterol, zikaringaniza umuvuduko w'amaraso bityo bikarinda umutima muri rusange.
Amwe mu mafunguro abonekamo fibre twavuga impeke zuzuye n'ibizikomokaho, imboga rwatsi n'imbuto.
Amafunguro usabwa kugabanya cyangwa kwirinda harimo za biswi, keke, burger, n'ibindi bibamo amavuta menshi, umunyu mwinshi n'isukari nyinshi.
Ibinyamavuta biva ku bimera wajya wirira kuko bidateje ingorane twavuga avoka, ubunyobwa, amavuta ya elayo n'amavuta ya canola
Ayo usabwa kugabanya ukajya uyakoresha gacye harimo amamesa, ikimuri, fromage (iba irimo umunyu mwinshi)
3. Ibihaha
Ibihaha ni ingingo zishobora kwangirika vuba nyamara ni ingenzi dore ko nubwo benshi bazi ko akamaro kabyo ari ukudufasha guhumeka ariko siho bigarukira gusa ahubwo burya binagira akamaro mu gusukura amaraso aho biyakuraho umwuka wa gaz carbonique bigashyiraho umwuka wa oxygene nuko bikayasubiza mu mutima ukayohereza mu mubiri (ibi byitwa izenguruka rito). Aha ibihaha bikaba bikorana n'umutima kandi ni naho guhumeka bihurira n'itembera ry'amaraso.
Indwara ziza ku isonga mu zifata ibihaha harimo kanseri, bronchite, n'izindi ndwara zinyuranye zifata mu myanya yubuhumekero.
Ku isonga haza itabi nk'umwanzi wa mbere w'ibihaha. Kandi wibukeko umwotsi w'itabi wica n'utarinywa. Imyuka ihumanya ikirere, nayo iza mu bituma duhumeka umwuka mubi nabyo bikaba byangiza ibihaha.
Nubwo siporo itazasohora umwotsi w'itabi winjiye, ariko ni ingenzi mu gufasha urwungano rw'ihumeka kandi bizaha ibihaha ingufu zo kubasha gukora neza.
Amafunguro nubwo benshi batabimenya nayo kandi burya agira uruhare ruziguye mu mikorere yibihaha aho ibirimo ibinure byinshi bishobora gutera kanseri yibihaha naho imbuto nimboga zikarinda ya kanseri.
Hamwe no gukora siporo no kwirinda kunywa itabi, amafunguro afasha ibihaha gukora neza twavugamo amashu mu moko yose. Ibishyimbo, ubunyobwa, karoti n'amacunga nabyo wabyitaho mu gutuma ugira ibihaha bizira kanseri.
4. Umwijima
Umwijima akamaro kawo k'ingenzi ni ukugenzura imikorere y'ibibera mu mubiri imbere. Uturemangingo dushaje n'utwangiritse niho twoherezwa umwijima ukadushwanyaguza tugasohoka mu mubiri hagakorwa utundi. Imiti myinshi tunywa nayo niho inyuzwa.
Kunywa inzoga nyinshi biri mu byangiza umwijima bikaba byanawutera kanseri naho virusi zinyuranye zikaba zitera indwara zizwi nka hepatite aho twavuga hepatite A, hepatite B, hepatite C, hepatite D n'izindi nk'uko zikiri gukomeza kuvumburwa.
Umwijima kandi ushobora guhagarara gukora, kubyimba (akenshi bitewe nubundi burwayi nka malaria) no kwangirika.
Nyamara kandi hari ibyo wakora mu gufasha umwijima gukora neza. Itsinda ry'abashakashatsi bo mu Buyapani ryagaragaje ko kunywa udukombe hagati ya 3 na 5 twa green tea/the vert buri munsi ari kimwe mu bifasha kugira umwijima ukora neza.
Andi mafunguro azwiho gufasha umwijima gukora neza twavuga inkeri, pamplemousse (gusa mu gihe uri gufata imiti uru rubuto ntiwemerewe kurufata).
Amafunguro akungahaye ku bisohora imyanda mu mubiri n'ibyongera ubudahangarwa (imbuto nimboga) akaba nayo ari ingenzi mu gufasha umwijima gukora neza.
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