Nubwo imikorere y’imibiri yacu yose ari imwe, nyamara burya usanga hari itandukaniro rito hagati y’abagabo n’abagore. Ni mu gihe kandi koko kuko abagore baratwita, baronsa, bajya mu mihango, n’ibindi binyuranye bihariye abagabo batagira. Niyo mpamvu no mu buzima hari ibyo baba bakwiriye kwitaho kurenza abagabo kugirango ubuzima bwabo bukomeze kumera neza.
Hano twateguye ibintu binyuranye umugore agomba kwitaho kugirango umutima we, umubiri we ndetse n’ubwonko bwe bibashe gukora neza.
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Fata ifunguro ribereye imikorere myiza y’umutima
Niba ushaka ifunguro ribereye umutima wawe, hari ibyo kurya ugomba kwitaho kuruta ibindi, bityo bikakurinda indwara zinyuranye zifata umutima.
Iryo funguro rigomba kuba ririmo
- Imboga n’imbuto bihagije
- Ibinyampeke byuzuye. Ni nk’ingano, umuceri, n’ibibikomokaho ariko bitanyujijwe mu nganda zikuraho agahu k’inyuma
- Niba ushaka poroteyine ziva mu matungo, warya inyama y’inkoko n’ifi naho iziva mu bimera ukarya ibishyimbo, soya n’imboga
- Gabanya cyangwa ureke burundu ibyo kurya byatunganyirijwe mu nganda, isukari n’umunyu
Mu guhitamo ifunguro ryiza wishaka ibiguhenze ibyo bakunze kwita “kwipasa muremure”, ahubwo reba ibikoroheye kubona kuko ilisiti ni ndende.
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Kora siporo buri munsi
Iyo bigeze kuri siporo usanga abagore benshi bibagora bamwe bakitwaza urubyaro abandi bakitwaza akazi n’imirimo yo mu rugo.
Nyamara gukora siporo uretse gukomeza umubiri binarinda indwara zinyuranye ndetse bikanafasha mu kuvura zimwe na zimwe.
Uko ukora siporo kenshi niko ubuzima burushaho kugenda neza.
Siporo kandi si ngombwa kujya mu kibuga gukina umupira cyangwa kwiruka, ziri amoko menshi. Utabashije ibyo, wanabyina indirimbo ukunda ukabira ibyuya, wajya muri pisine koga, watwara igare, ibi byose wahitamo ikikoroheye byibuze iminota 30 ku munsi.
Gusa ukibuka no gukora siporo y’ingufu niyo yaba iminota 30 mu cyumweru, nko gukora pompage na abdomino cyangwa kugenda makeri, ku buryo wumva ko imikaya uyikoresheje rwose.
Ariko muri byose, ntuzibagirwe kugenda n’amaguru byibuze iminota 20 buri munsi
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Gabanya ibiro
Ibi ntabwo bireba buri wese ahubwo birareba abafite igipimo cya BMI kiri hejuru ya 25 kuko ibiro byabo ntibiba bikijyanye n’uko bareshya.
Uko ugabanya ibiro ni nako uba ugabanya ibyago byo kurwara indwara zinyuranye z’umutima, diyabte na kanseri zinyuranye
Kubigeraho bamwe birabagora ariko birashoboka iyo ugiye ufata ifunguro rikwiriye kandi ukagerageza kwirinda ibinyamavuta n’amasukari kuko ni bimwe mu byongera umubyibuho.
Soma hano ibindi ukwiye kwirinda kurya niba wifuza kugabanya ibiro http://umutihealth.com/2017/02/mu-gihe-wifuza-kugabanya-ibiro/
Gusa niba wifuza gutakaza ibiro byinshi, mu guhindura imirire gerageza unongere igihe ukora siporo byibuze kibe iminota itari munsi ya 300 mu cyumweru.
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Isuzumishe
Ubu mu gihugu cyacu biremewe kuba wakoresha isuzuma rusange ry’imikorere y’umubiri (medical check-up) ku bwisungane bwo kwivuza. Ku bagore barengeje imyaka 35 biremewe cyane.
Ntabwo ujya kwisuzumisha kuko urwaye ahubwo uba ugirango umenye neza uko ubuzima bwawe buhagaze.
Ibi bigufasha guhindura bimwe kugirango ahari hagiye kuvuka ikibazo cyane cyane mu mikorere y’imbere mu mubiri hongere hasubire ku bipimo byiza.
Muganga nyuma yo kugusuzuma azakugira inama y’ibyo gukora n’ibyo kureka kugirango ubuzima bugende neza.
Ikindi kandi nawe uzaba ufite umwanya wo gusobanuza neza aho utumva, utahe hari ingamba zindi ufashe
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Hangana na stress
Stress kuri ubu iri mu biri gutera ubuzima kugenda nabi ndetse indwara nyinshi zikuririraho dore ko ari kimwe mu bitera ubudahangarwa bw’umubiri kugabanyuka.
Nubwo kuyirinda burundu bigoye ariko ushobora kuyigabanya. Burya hari byinshi bigutera stress wakuraho ukoresheje ijambo rimwe gusa “oya”.
Gusa hari ibindi byagufasha guhangana na stress muri byo twavuga:
- Meditation, yoga no guhumeka winjiza umwuka mwinshi
- Massage
- Siporo
- Kurya indyo yuzuye
- Kuganira n’inshuti cyangwa umujyanama wisanzuyeho
- Kugira ikintu ukunda uhugiraho nko kuririmba, kubyina, cyangwa gutembera
Ibi ubigerageje wagabanya stress n’ibyayiguteraga bikagabanyuka
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Ibindi wakora
Nubwo ibi tuvuze ruguru bizagufasha kugira ubuzima bwiza, hari ibindi binyuranye nabyo ugomba kwitaho. Muri byo twavuga:
- Irinde kunywa itabi
- Gabanya inzoga unywa nunabishobora uzireke
- Niba ufite imiti yinywe uko wabitegetswe kandi ukurikize amabwiriza yose ya muganga
- Ibuka koza amenyo byibuze kabiri ku munsi
- Ryama amasaha ahagije byibuze 8 ku munsi
- Irinde izuba ry’igikatu nibiba ngombwa ko urijyaho wambare indorerwamo zabugenewe n’imyenda idakurura izuba (wirinde umutuku n’umukara)
Itabi ryica nabi, rigendere kure
