MENYA UBUBI BW’ UMUBYIBUHO UKABIJE NUKO WAWIRINDA


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REKA TUREBE INGARUKA Z’UMUBYIBUHO UKABIJE, N’UBURO UMUNTU YAWIRINDA

MENYA BYINSHI KU MUBYIBUHO UKABIJE! IBIBI BYAWO N’UKO WAWIRINDA!!
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Umubyibuho udasanzwe uvugwa igihe umuntu igipimo cya BMI kirenze 30.
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BMI ni iki?
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Iki ni igipimo cyerekana uko uburebure bw’umuntu bujyana n’ibiro afite.
Ushaka kubipima ufata uburemere bwawe muri kilogarama ukagabanya n’uburebure muri metero bwikube kabiri.
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BMI = mass(kg) /[height(m) x height(m)]
Gusa iki gipimo ntigikoreshwa k’:
Umugore utwite
Umuntu ukora sport yaba iyo kwiruka cg guterura ibiremereye.
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Umubyibuho udasanzwe uterwa n’iki?
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Zimwe mu mpamvu zishobora gutera umubiri kubyibuha cyane:
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1. Imirire ibyo kurya byiganjemo ibinure cyangwa ibivuta, inyama cyane cyane zitukura n’ibizikomokaho.
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2. Ibyo kunywa birimo inzoga za rufuro, n’ibinyasukari ku bagore.
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3. Kudakora sport, ibi biterwa nuko ibyo winjiza biba biruta cyane ibyo usohora. Sport ifasha ku muntu kongera igipimo cy’ibyo asohora.
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4. Kuryama amasaha menshi
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5. Akoko, kuba ari ibintu karemano biri mu muryango wanyu.
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6. Imikorere mibi y’umubiri kimwe n’indwara (urugero iyo imisemburo mu mubiri idakora neza)
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7. Imiti imwe n’imwe nk’imiti yo mu bwoko bwa corticosteroids, imiti ivura kwiheba n’iyi gicuri. Iyi miti yose igabanya uburyo umubiri wawe ukoresha imbaraga, ikongera ubushake bwo kurya no kugabanya isohoka ry’amazi mu mubiri, ibi byose bigatera kubyibuha.
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8. Imyaka. Uko ugenda ukura niko ugenda utakaza imikaya, cyane cyane iyo udakora sport zihagije. Gutakaza imikaya bitera umubiri kubura ubushobozi bwo gutwika calories, bityo utagabanya ibyo urya uko ukura, ugakomeza kubyibuha cyane.
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9. Kutaryama. Abantu bataryama bakunda kurya indyo ituma bahorana imbaraga, bikaba byabatera kurya cyane ndetse byinshi, bityo bikaganisha k’umubyibuho udasanzwe.
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10. Gutwita. Abagore benshi iyo batwite ibiro byabo bikunda kwiyongera kugira ngo babashe gutunga neza abo batwite, iyo bamaze kubyara benshi kuba basubirana ibiro byabo birabananira. Ibi bikaba byatera umubyibuho udasanzwe igihe amaze kubyara kenshi.
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Ku bagore ibinure bikunda kwiganza ku kibuno, amatako, inda n’amaguru naho abagabo ni ku nda kenshi.
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Ingaruka z’umubyibuho udasanzwe
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Ibyago byo kurwara indwara zibasira umutima byikuba 3 ugereranyije n’abandi kuko uko ubyibushye niko udutsi tw’amaraso tugenda twifunga cg rimwe na rimwe tuziba bikagira ingaruka ku muvuduko w’amaraso.
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Diyabete yo mu bwoko bwa 2 cg indwara y’igisukari, ibyago byo kuyirwara biriyongera kuko isukari ufite ntiba ikoreshwa uko bikwiye bitewe n’ibinure byinshi biri mu mubiri.

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Umubyibuho udasanzwe wongera ibyago bya kanseri zimwe na zimwe nk’iyi amara, amabere, nyababyeyi n’uruhago.
Ku bagabo, ingufu zo gutera akabariro ziragabanuka cyane ndetse hari n’abo byanga burundu.
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Ku bagore, bashobora kugira ibibazo mu mihango yabo, ndetse no kuba ingumba rimwe na rimwe, ikindi uburyo bumwe bwo gukoramo imibonano burananirana, bishobora gutera ikibazo mu rugo.
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Bitera ubugumba kuko ubushyuhe bw’umubiri buriyongera bikica intanga, gukorwa kwazo biragabanuka
Agasabo k’indurwe karabyimba kakazamo n’utubuye (gallstones).
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Bikabangamira igogorwa ry’ibiryo; imwe mu ngaruka ni constipation ihoraho
Abagore benshi bibatera kubyara abana badashyitse (prématuré)
Kubura ibitotsi.
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Tugiye hanze y’ubuzima, kubera akenshi uba ubona uteye nabi bigutera ipfunwe bityo ukaba watanga umusaruro mucye muri sosiyete.
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Nyuma yo kubyara abagore benshi bananirwa kongera kugabanya ibiro.
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Umubyibuho udasanzwe wahangana nawo ute?
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*Umuti wa mbere ni sport . Imyitozo ngorora mubiri ifasha umubiri guhorana ibyo ukeneye ugasohora ibyo udakeneye kuko uba uri gukora cyane, habaho sport zitandukanye biterwa n’ikunyura no kugenda n’amaguru ahantu harehare ni sport.
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*Gabanya ibyo kurya byiganjemo ibinure; inyama zitukura, iz’ibinure, amafiriti na mayoneze, ibyo kurya byo mu makopo nabyo si byiza niba wifuza guhorana ibiro bijyanye nuko ureshya.
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*Ibinyampeke birye gacye. Ibyo ni umuceri, ifarini, makaroni, ingano n’ibibikomokaho.
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*Amagi n’amata kimwe ni bindi bibikomokaho nabyo ukwiye kubifata mu rugero, ukaba wabireka mu gihe ufite umubyibuho udasanzwe.
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*Nyuma ya sport nywa amazi menshi ndetse buri gitondo jya unywa amazi y’akazuyazi arimo indimu , aya mazi afasha umubiri gutwika ibinure cyane cyane ibyo ku nda.
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Inywere thé vert /green tea, wongere urugero rw’imboga n’imbuto urya.
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*Gabanya ifunguro urye bicye kandi gacye. Umubiri nubura ingufu uzakoresha bya binure bigutera umubyibuho udasanzwe.
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*Ryama amasaha akwiye ku munsi (umuntu mukuru agomba kuryama byibuze hagati y’amasaha 7-9)

Ibi nubyubahiriza uzaba urinze Ubuzima bwawe!

Niba Hari ubundi busobanuro mukeneye twiteguye kubafasha. Murakoze!

Reposted & Dr. P. Mupenzi Mwiza

Group Ubuzima-Ubuvuzi-Inama

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