Gucura k’umugore (menopause) ni igihe umugore ahagarika burundu kujya mu mihango ya buri kwezi, uturerantanga twe tugahagarika gukora n’ubushobozi bwe bwo kororoka bugahagarara.
Icyo gihe umubiri w’umugore ugabanya cyane urugero rw’imisemburo yitwa progesterone na estrogen yakorwaga. Igabanuka ry’iyo misemburo akenshi rikaba ryagira ingaruka ku buzima bw’umugore. Gucura imbyaro biba mu gihe umugore ageze mu myaka ya za 40 na 50 uretse ko hari igihe byaba mbere yaho cyangwa nyuma yaho.
Igihe cyo gucura kibanzirizwa no kubura imihango rimwe na rimwe cyangwa ntizire igihe bitewe nuko ikorwa ry’umusemburo wa progesterone riba ryatangiye kugabanuka.
Bimwe mu bimenyetso byo gucura k’umugore
- Kumva ufite icyunzwe mu mubiri
- kubira ibyuya cyane cyane nijoro ibi nabyo biterwa n’igabanuka rya estrogen
- Kugira umushiha: ibi biterwa n’ihindagurika ry’imisemburo n’impinduka mu mubiri
- Kutabona ibitotsi cyangwa se gusinzira nabi: igabanuka rya progesterone rishobora gutuma gusinzira bigorana.
- Gucika intege
- Kuribwa umutwe
Ingaruka zo gucura k’umugore
- Kurwaragurika
- Koroha kw’amagufa
- Kugabanuka k’uruhago bitera umugore kwihagarika cyane cyangwa se inkari zikaba zanamucika (incontinence urinaire)
- Inda ibyara nayo iragabanuka (atrophie vaginale)
- Kugabanuka k’ubushake bwo gukora mibonano mpuzabitsina ndetse n’ububobere mu gitsina
- Ibyago byo kuba warwara indwara z’umutima
- Kwiyongera kw’ibiro: bishobora guterwa n’uko igabanuka rya estrogen rituma umubiri ubika ibinure byinshi mu bice bimwe na bimwe.
Uko wakwirinda zimwe mu ngaruka zo gucura k’umugore
Gucura k’umugore si indwara ni igihe buri mugore wese anyuramo nticyakagombye kukubera igihe kibi cg kigutera ibibazo. Niyo mpamvu rero ugomba kwirinda zimwe mu ngaruka ziterwa n’igabanuka ry’iriya misemburo.
Dore ibyo ukwiye kuzirikana:
Kwita ku mirire yawe: umugore ugeze mu gihe cyo gucura agomba kwita ku mirire ye nk’umwana muto. Aba agomba kurya indyo yuzuye, ikungahaye ku ntugamubiri zose nka vitamine, imyunyungugu, fibre n’izindi. Calcium na vitamini D bifasha amagufa gukomera, aha ushobora no kubifata nk’inyongera ziboneka muri farumasi. Imbuto n’imboga nabyo ni ingenzi kuko birinda kwiyongera kw’ibiro. Kurya ibikungahaye kuri poroteyine nabyo ni ingenzi cyane.
Aho ushobora gusanga proteyine https://umutihealth.com/poroteyine/
Gukora imyitozo ngororangingo: Gukora imyitozo ngorarangingo byibuza iminota 30 nabyo birafasha. Bigirira akamaro amagufa yawe, umutima n’ibindi. Birinda kandi kugira umunabi na stress muri icyo gihe. Kuberako igabanuka rya estrogen rishobora gutuma umubiri ubika ibinure byinshi mu bice bimwe na bimwe by’umubiri, ni ngombwa gukora sport, kugira ngo bya binure bitwikwe.
Kwirinda cyangwa se guhagarika kunywa itabi n’inzoga: Kwirinda itabi n’inzoga nabyo ni ibintu byafasha kugira ubuzima mu gihe cyo gucura k’umugore. Itabi rishobora kwangiza amagufa yawe, umutima bikanongera ibyago byo kurwara kanseri zitandukanye.
Kunywa amazi menshi: igabanuka rya estrogen rishobora gutuma umugore yumagara. Kunywa amazi ahagije bishobora kukurinda kumagara.
Kugabanya amasukari n’ibiryo byo mu nganda: ibiryo byasubiwemo mu ruganda (processed foods) si byiza ku magufa. amasukari menshi nayo ashobora gutuma isukari yiyongera mu maraso bityo ukagiro umunaniro udasanzwe cg hakaba hakurizaho indwara nka diyabete.
