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Kuririmba bifitiye akamaro umubiri wacu

By
Francois Jassu
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0
Kuririmba

Kuririmba ni kimwe mu bigize gahunda hafi ya zose zo mu buzima bwacu bwa buri munsi.

Igihugu kiba gifite indirimbo yubahiriza igihugu, itsinda runaka ryaba ishyaka cyangwa ikipe y’umupira bigira indirimbo zibisingiza.

Si aho bigarukira kuko nta torero cyangwa idini na rimwe wasanga ritagira indirimbo ndetse by’umwihariko ugasanga rifite na za korali zitandukanye zifasha mu masengesho.

Mu muco naho indirimbo zirakoreshwa cyane. Hari izikoreshwa twashyingiye umugeni, hakaba n’izikoreshwa habaye ibyago turi gushyingura. Iyo turaye umuhuro turara turirimba ndetse niyo turaye ikiriyo ntibitubuza kubikora.

Indirimbo zibamo ibice binyuranye hakaba izo turirimba twishimye, izo turirimba dushavuye, izo turirimba dusingiza, izo turirimba tunenga cyangwa tugaya, n’izindi.

Ese uretse kuba kuririmba bisusurutsa ibirori binyuranye, hari ikindi byaba bimarira ababikora? Waba uririmba wenyine cyangwa uri muri korali, kuririmba bifite akandi kamaro bimarira umubiri wawe nkuko tugiye kubibona muri iyi nkuru.

Akamaro kuririmba bidufitiye

Abantu bose kuririmba birababera kandi bibagirira akamaro

  1. Kongerera ingufu ubudahangarwa

Ubushakashatsi bwakorewe muri University of Frankfurt, bwagaragaje yuko kuririmba bigirira akamaro kanini ubudahangarwa bwacu. Bwagaragaje ko nyuma yo kuririmba cyangwa gusubiramo indirimbo runaka igihe kirekire igipimo cy’umusemburo wa Immunoglobulin A kizamuka kandi uyu musemburo ugira uruhare runini mu budahangarwa. Igitangaje ni uko bwagaragaje ko kumva umuziki ariko wowe utaririmba ntacyo bikora kuri uyu musemburo, byerekana itandukaniro hagati yo kuririmba no kumva umuziki.

  1. Kuririmba ni siporo

Ku bantu basheshe akanguhe, abafite ubumuga kimwe n’abandi batabasha gukora siporo, iyo baririmbye nabo baba bakoze siporo.

Kuririmba ni byiza ku bantu b’ingeri zose

Si kuri bo gusa nyamara kuko no ku bantu bafite ubuzima bwiza kuririmba bituma ibihaha byaguka nuko ukinjiza umwuka uhagije. Ibi rero bifasha amaraso gutembera neza ndetse binatuma igicamakoma (diaphragm) gikora akazi kacyo neza. Biterwa nuko mu kuririmba winjiza umwuka mwinshi wa oxygen kurenza mu zindi siporo kandi uyu mwuka niwo ufasha umubiri mu gukora ingufu ukeneye gukoresha

  1. Bifasha kugororoka

Kugororoka bivugwa hano ni ukuba iyo uhagaze uba udahetamye cyangwa ngo ube uhengamye. Kuko akenshi bikorwa umuntu ahagaze, uko ubigira akamenyero n’umubiri wawe ugenda ugororokeramo bityo intugu n’urutirigongo bikaringanira neza.

  1. Bifasha gusinzira neza

Nkuko inkuru yo mu kinyamakuru ibigaragaza, Daily Mail Online, abahanga bemeza ko iyo uririmba bifasha imikaya yo mu muhogo gukomera no gukora neza bityo bikarinda kugona no guhera umwuka iyo usinziriye. Niba rero wiyiziho icyo kibazo ni byiza ko mbere yo kuryama ubanza ukaririmba, indwara yazakira nta wundi muti ufashe.

Kuryama umaze kuririmba bifasha gusinzira neza

  1. Birwanya kwiheba no kwigunga

Iyo uririmba umubiri wawe urekura imisemburo izwi ku izina rya endorphins ikaba imisemburo ituma umubiri umererwa neza, ndetse ukagira ibyishimo. Ndetse ubushakashatsi bugaragaza ko agace ko mu gutwi kazwi nka sacculus nako kabigiramo uruhare kuko uko uririmba bikagiraho ingaruka nziza. Si ibyo gusa kuko bituma igipimo cya cortisol, umusemburo utera stress, kijya hasi bityo bigafasha imikaya kuruhuka. Uko waririmba kose, indirimbo waririmba yose, byose bifasha roho yawe kujya ahandi hantu heza, ukumva uratuje.

  1. Bifasha ubwonko kuba maso

Kuririmba nkuko twabibonye bituma oxygen yinjira mu mubiri iba nyinshi. Ibi rero bituma amaraso atembera neza ndetse akagera mu bwonko ku gipimo gihagije. Ibi bifasha gutekereza, kuba maso no kwibuka vuba. Ndetse umuryango uzwi nka Alzheimer’s Society washyizeho icyitwa “Singing for the Brain” mu Kinyarwanda twakita “kuririmbira ubwonko” bikaba bifasha abafite ikibazo cyo kwibagirwa kuba bakongera kwibuka

  1. Kuringaniza gutera k’umutima

Abashakashatsi bavumbuye kandi yuko iyo abantu bari kuririmbira hamwe icyarimwe, usanga imitima yabo iri gutera ku kigero kimwe ndetse n’uburyo bahumeka bukaba bungana. Uburyo umutima utera bukaba buterwa n’injyana y’indirimbo naho uko uhumeka bikaba biterwa n’uburyo uririmbamo niba uri wenyine cyangwa se muri benshi.

Abato n’abakuru bose kuririmba bibagirira akamaro

  1. Byongera icyizere cy’ubuzima

Ubushakashatsi bwakozwe ku ufatanye hagati ya Kaminuza ya Harvard n’iya Yale bugatangazwa mu 2008 bwagaragaje ko byongerera abantu kurama. Ibi bikaba biterwa nuko kuririmba byo ubwabyo ari siporo ku bantu bose noneho bikaba binongerera umubiri ubudahangarwa kandi bikaba birwanya kwiheba ndetse bigafasha mu mikorere myiza y’ubwonko n’umutima

Dusoza

Uretse ibyo byiza bifitiye umubiri wacu, kandi byongera ubusabane hagati y’abahuriye muri korali imwe cyangwa baririmba bimwe, birasusurutsa, ndetse byongera akanyamuneza mu muryango

Nkuko twabibonye dutangira, ahantu hose waririmba , mu bintu byose waririmba. Ntibisaba kugira ijwi ryiza cyangwa kuba umuhanga mu kwandika indirimbo, kuko “udafite ize aririmba iz’abandi”.

Kandi kuririmba ntawe bisimbuka, abe umwana muto umusaza rukukuri cyangwa umukecuru, twese bitugirira akamaro.

Ngaho rero niba utajyaga ubiha agaciro n’umwanya tangira wimenyereze kuririmba indirimbo ushoboye zaba izaririmbiwe Imana, iz’urukundo, iz’ishavu n’agahinda, mbese indirimbo muri rusange.

Byongera akanyamuneza no guhorana ibyishimo

Ushaka kongera gusoma akamaro ko kumva umuziki wabisoma hano https://umutihealth.com/2017/02/umuziki/

Avoka, urubuto rwibitseho vitamini 11 zose, n’imyunyu ngugu inyuranye

By
Francois Jassu
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9

Avoka nirwo rubuto rwihariye ugereranyije n izindi. Impamvu nta yindi nuko aho kugira amasukari menshi nk’izindi mbuto yo yibitseho amavuta. Iboneka mu mabara anyuranye inyuma, ariko imbere ni icyatsi ahegera igishishwa naho ahegereye urubuto hakaba umuhondo.
AVOKA ikungahaye kuri vitamini n’imyunyungugu inyuranye. Twavuga vitamin A, B1, B2, B3, B5, B6, B9, C, D, E na K. Aha bihite biboneka ko avoka ari rwo rubuto rukumbi rubonekamo vitamini nyinshi. Naho imyunyungugu harimo potasiyumu, ubutare, umuringa, kalisiyumu, manganeze, manyeziyumu, fosifore, na Zenki.

Igitangaje kandi cyiza nuko nta sodiyumu ibamo kimwe na cholesterol mbi.

Muri 100g dusangamo:

  • Calories 160,
  • 2g za poroteyine na
  • 15g z’amavuta; aya mavuta arihariye kuko ni oleic acid, dusanga n’ubundi mu mavuta ya elayo (olive oil).
Avoka ku giti, mbere yo gusarurwa.

Akamaro ka avoka ku buzima

  • Iyo ushyize kubyo urya bifasha umubiri gukurura intungamubiri zose zirimo ntihagire igipfa ubusa by’umwihariko vitamin A, D, E na K
  • Bitewe nuko ikize kuri omega-3, phytosterol, na carotene biyiha ububasha bwo kurwanya kubyimbirwa, kuribwa mu ngingo na rubagimpande
  • Avoka irwanya kanseri cyane cyane yo mu kanwa niya porositate. Ibishobozwa nuko irinda ko hari uturemangingo tudakenewe dukura ibyo ikabibashishwa nuko ikize kuri vitamin E na glutathione.
  • Kuba ikize kuri vitamin K biyigira umuti ku bantu bava amaraso ntavure kuko iyi vitamin niko kamaro kayo
  • Avoka ifasha umubiri mu kugabanya cholesterol mbi aho igabanya LDL ariyo cholesterol mbi, ikongera HDL izwi nka cholesterol nziza.
  • Ifasha mu mikorere y’amaso cyane cyane ku bantu bakuze. Impamvu nuko yifitemo lutein na zeaxanthin.
Ku bayikunda, kuyireba isatuye bituma amazi yuzura akanwa
  • Kuba yibitseho vitamin B6 na B9 biyigira urubuto rwiza ku mikorere y umutima aho iwufasha gutera neza
  • Kuko itera igihagisha (irimo fibre nyinshi) kandi ugakomeza kumva uhaze ni nziza ku bashaka kugabanya ibiro kuko iyo uyiriye yonyine mbere yo kurya ituma utarya byinshi kandi ntiwumve ushonje.
  • Ni nziza ku mugore utwite kuko irimo vitamini B9. By’umwihariko akamaro ku mugore utwite ushobora gusoma hano.
  • Avoka ifasha kugira uruhu rwiza rutagira ibiheri n’iminkanyari kuko ikungahaye kuri vitamini E n’amavuta. By’umwihariko amavuta ayikorwamo azwiho guhangana n’imyate, ndetse hari uburyo ukora igipondo cyayo gusa (avoka) ugasiga mu maso bikararaho ukabyoga ubyutse.
Mask yayo ituma ugira uruhu rucyeye

Ibyo kuzirikana

  • Si nziza ku mwana utarageza ku mwaka kuba yayirya yonyine. Ahubwo wayimuvangira mu byo kurya.
  • Si byiza kuyivanga na mayoneze cyangwa marigarine ahubwo wayikoresha mu mwanya wabyo
  • Ushobora kuyirya yonyine kuyivanga nibyo kurya cyangwa kuyivanga na salade
  • Niba igutera kumererwa nabi mu nda wayireka

    Avoka ziboneka mu moko anyuranye

Ibitera kubura ibitotsi n’uburyo bunyuranye bwagufasha kubikosora

By
Francois Jassu
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0
kudasinzira

Ese hari igihe uryama nuko ibitotsi bikabura neza neza? Ntabwo ari wowe bibaho gusa, ahubwo iki ni ikibazo kiba ku bantu hafi ya bose mu buzima bwabo baba abana, abakuze ndetse n’abasheshe akanguhe.

Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:

  • Kuryama ugatinda gusinzira
  • Gukanguka mu gicuku nuko kongera gusinzira bikagorana
  • Gukanguka kare cyane butaracya neza ntiwongere gusinzira
  • Gusinzira ibice, ukajya ukanguka ukongera ugasinzira gato

Mu gihe gusinzira neza ari umwe mu miti ya stress n’umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:

  • Umunaniro, umunabi no guhondobera ku manywa
  • Umubyibuho udasanzwe
  • Kugabanyuka k’ubudahangarwa bw’umubiri
  • Kuzamuka k’umuvuduko w’amaraso, bishobora gutera indwara z’umutima na diyabete
  • Ububabare buhoraho
  • Kwiheba no kwigunga
  • Kubura ingufu ku kazi

Ibi byose ariko bishobora gukosorwa utiriwe ukoresha imiti yo kwa muganga yagenewe gutera ibitotsi

Uko wakivura kudasinzira udakoresheje imiti

Muri iyi  nkuru turareba ibyiciro 2 byagufasha kuba wasinzira neza kandi ukaruhuka bihagije.

Igice kimwe kiravuga ku bijyanye no kuryama n’aho uryama; ikindi gice kiravuga ku biribwa

Kuri buri gice turahareba ibyemewe n’ibitemewe kugirango usinzire neza

  1. Ibyerekeye aho uryama n’uko uryama

Ahantu uryama n’uburyo uryamamo bigira uruhare runini mu misinzirire yawe

  • Ibyo ugomba gukora

  • Gerageza kuryama ku masaha adahinduka, buri munsi
  • Jya ukora agasiporo katavunanye cyane kamara byibuze iminota 30 buri munsi nibiba byiza, ubikore mbere yo kuryama. Gusa wirinde siporo y’ingufu mu masaha y’umugoroba
  • Shakisha uko wabona urumuri ruhagije mu masaha ya kumanywa. Ibi bituma ubwonko bukanguka bukabasha gutandukanya amanywa n’ijoro
  • Mbere yo kuryama banza woge amazi ashyushye
  • Aho uryamye hagomba kuba ari heza, hatari urumuri n’urusaku kandi nta mpumuro idasanzwe ihari. Kandi ntihagomba kuba hashyushye cyane cyangwa hakonje cyane
  • Ahantu ho kuryama imenyereze ko ari aho kuryama gusa. Ikintu wemerewe kuba wahakorera kindi ni imibonano mpuzabitsina gusa. Ibindi nko kurya, gusoma, kureba filimi ntibyemewe kuba byakorerwa mu buriri
  • Jya kuryama igihe wumva ko ari ngombwa cyangwa amasaha wiyemeje kuryamiraho yageze. Ntukaruhukire mu cyumba cyo kuryamamo
  • Niba umaze iminota 20 mu buriri utarasinzira byuka ugire akantu ukora nko gusoma igitabo, cyangwa ukore imibonano, wongere uryame

  • Ibyo ugomba kwirinda

    • Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa

      Urumuri rwa terefoni ruri mu bibangamira ibitotsi
    • Irinde imiti ibangamira gusinzira neza, niba hari iyo ugomba gufata usabe muganga akwandikire iyo byajyana ikakurinda kudasinzira
    • Gabanya amasaha uryama ku manywa
    • Irinde kurya ugahaga cyane nijoro kuko nabyo bibangamira ibitotsi

  1. Ibyerekeye ibyo kurya

Ibyo kurya ufata nijoro nabyo bigira uruhare runini mu kugira cyangwa kubura ibitotsi. Niyo mpamvu hari ibyokurya usabwa kurya cyangwa kwirinda kurya mu masaha ya nijoro.

  • Ibyo kurya ugomba kwitaho

    • Ibikungahaye kuri tryptophan: Iyi ni amino acid ikaba izwiho gutuma hakorwa serotonin ikaba ifasha mu kuruhuka k’umubiri. Iboneka mu nyama y’inkoko cyangwa ifi nka tuna na salmon. Wanayisanga kandi muri soya, n’ibiyikomokaho nka tofu ndetse no mu bunyobwa, amagi.
    • Ibinyasukari: ibi nabyo bifasha mu ikorwa rya serotonin ikaba ingenzi mu gutera ibitotsi. Ushobora kurya ibyokurya by’ibinyamafufu nk’ibirayi n’ibijumba.
    • Amata: nubwo kuri bamwe amata ari ikibazo nijoro ariko ikirahure cy’inshushyu mbere yuko uryama cyafasha gutuma usinzira neza.

      Ikirahure cy’inshushyu cyagufasha gusinzira neza
    • Ibikize kuri magnesium: Magnesium izwiho gufasha umubiri kuruhuka. Iboneka mu mboga rwatsi, utubuto twa sesame, ibihwagari n’impeke nk’ingano
    • Vitamin za B: izi vitamin by’umwihariko vitamin B12 zifasha mu kongera ibitotsi. Ziboneka cyane mu nyama, umusemburo ndetse n’amata n’ibiyakomokaho. Izindi vitamin B wazibona mu mboga

  • Ibyo kurya ugomba kwirinda

    • Caffeine: Irinde caffeine mu masaha akuze ya nimugoroba kuko ibuza ibitotsi. Ibyokunywa ibonekamo ni ikawa, amajyani y’icyayi na za shokola zinyuranye kimwe n’ibyo kunywa byongera ingufu
    • Alukolo: nubwo akenshi iyo wanyoye usinzira ariko ibyo bitotsi ntibiramba. Byibuze ntiwakanyoye inzoga hasigaye amasaha 2 ngo uryame

      Si byiza kunywa inzoga uri hafi kuryama
    • Isukari: iyi sukari twita iyo mu ruganda nayo iyo ibaye nyinshi mu mubiri nijoro bibangamira ibitotsi
    • Ibinyamavuta byinshi: ibiryo bifite amavuta menshi cyane cyane amafiriti si byiza kubifungura nijoro kuko nabyo bibangamira gusinzira

Muri macye ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi nijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha.

Uburyo bunyuranye bwagufasha kwikuramo umunabi uba waramukanye

By
Francois Jassu
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0
umunabi
Iki cyayi ni cyiza mu kuvura umunabi

Rimwe na rimwe ujya ubyuka ukumva ufite umunabi, ndetse ukirirwa utyo. Ugasanga ku kazi abo mukorana uri kubashihura, abana cyangwa se abo mubana ntimuri gucana uwaka, mbese ugasanga abantu bose ntimuri guhuza.

Watekereza icyabiguteye ukakibura ndetse abakubonye bakaba batangira gucyeka ibindi bati wasanga uwo babana bashwanye cyangwa barwanye, ndetse bamwe bakabiteramo urwenya ngo “wahuye na nyirahuku yahukanye” cyangwa ngo “wasitaye ku kiringiti” ndetse ngo “wabyukiye ibumoso”.

Nubwo bimeze bityo nyamara, burya kugira umunabi nubwo akenshi tutamenya ikibitera ariko ngo nta kabura imvano.

Bimwe mu bibitera harimo: kwibuka ibibi byakubayeho mu gihe cyahise, kumva ko hari inshingano utubahirije, kutitabwaho no gusuzugurwa, gutinya gutsindwa, kuba nyakamwe, n’ibindi binyuranye bitera kumva ko uri wenyine.

Mu buryo bwose ariko bushobora kugutera umunabi utiriwe wita ku kumenya icyawuguteye, hari ibyo wakora kugirango ubashe kuwirukana nuko usubire utekane umere neza nkuko tugiye kubibona muri iyi nkuru.

Ibyagufasha guhangana no kugira umunabi

  • Gerageza gusohoka utembere

Gutemberera ahantu hari akayaga keza nko mu gashyamba, ureba ibyaremwe, wumva amajwi y’inyoni, bizagufasha kumva utuje kandi unezerewe. Ubushakashatsi bugaragaza ko gutemberera mu gashyamba bituma umusemburo wa cortisol ugabanyuka, bikagabanya inshuro umutima utera, bikagabanya umuvuduko w’amaraso byose bigira uruhare mu kugira umunabi.

Gutembera mu busitani cyangwa agashyamba ni byiza

Rero niba wabyutse nabi gerageza utemberere mu gashyamba cyangwa se isumo ry’amazi. Ndetse niba bigushobokera gerageza gutera ubusitani aho utuye, maze uko ubyutse ubutemberemo witegereza uburabyo burimo. Bizagufasha gusubira neza.

Soma birambuye Iminota 12 ugenda n’amaguru yatuma uhorana akanyamuneza

  • Gerageza kumva umuziki

Kumva umuziki ahanini utuje byagaragaye ko ari bimwe mu bifasha umuntu gusubira mu mutuzo ndetse bikanafasha umubiri gukora neza. Icyo usabwa hano ni ukumva umuziki wihitiyemo, ujyanye n’ibyo ukunda ndetse niba bishoboka ushake umuziki ujyanye n’ibihe urimo. Niba uri kwibuka ibihe bibi byahise wumve umuziki ujyanye nabyo.

Kumva umuziki na byo bifasha kwirukana umunabi

Uko uwumva ugenda wumva utuje nubwo hari igihe iyo ukiwumva umunabi wiyongera ariko uko ugenda umenyera wumva ubaye neza. By’umwihariko imiziki izwi nka “musique classique” kuyumva iminota byibuze 10 birahagije gutuma wumva utuje.

Soma hano akamaro ko kumva umuziki Akamaro ko kumva umuziki ku buzima

  • Kora icyo umunabi ugutegeka

Nubwo bishobora kumvikana ukundi kuntu ariko, hari ibyo umuntu uwufite aba yumva yakora nko gusakuza cyane, kurira se, gukankamira abantu, gushwanyaguza ibipapuro, n’ibindi binyuranye. Nubwo byafatwa nko kwangiza ariko nabyo birafasha. Icyo ubona ko kitabangamira abandi kandi kikaba atari ukwangiza wagikora mu gihe wumva aricyo cyatuma utuza.

  • Ibaze ikibigutera

Nubwo ahanini ushobora kubiburira igisubizo, gerageza wibaze uti “ariko ubundi ibi byatewe n’iki, byaje bite, habaye iki”? Uko ubyibaza niko umubiri wawe n’intekerezo bizagenda bigira ubutumwa biguha. Nusanga ukeneye kuruhuka, uzahite ubikora, niba ari uwo mwagiranye ikibazo, umusange mugicoce kiveho, niba ari indi mpamvu usanze ibigutera ushake uko wayikuraho (niba ari impamvu yakosoka).

  • Ba umunyembaraga

Usanga ahanini abantu baba abanyembaraga ndetse biyumvamo akanyabugabo babasha guhangana n’umunabi kurenza abandi usanga ari inabute mu bintu byose ndetse batigirira icyizere. Niba ari ibyagutesheje umutwe reba ibyo Wabasha guhangana nabyo ubikureho. Niba ari umunyamuryango urwaye bikaba byahinduye zimwe muri gahunda zo mu rugo, gerageza kuba aho Atari. Ndetse no kubyuka ku gihe ni bimwe mu byagufasha guhangana n’umunabi

  • Gerageza kongera ubusabane

Akenshi mu gihe ufite umunabi kuba uri kumwe n’inshuti ni kimwe mu bintu by’ingenzi byagufasha. Aho mwahurira hose, haba mu gusangira icyo kunywa, gukina imikino runaka nk’amakarita, tenisi, mbese imikino ikwemerera kuyikina unaganira, n’ubundi buryo bwose mwahuramo, ni ingenzi mu gutuma umunabi ugabanyuka.

Gukina amakarita ni umwe mu mikino ifasha kuvura umunabi

Ushobora no gufatanya n’uwo mubana cyangwa abo mubana mu kazi ko mu rugo utari usanzwe ukora, nko gufura,guteka se, nabyo bizagufasha.

  • Menyerana na wo

Rimwe na rimwe ushobora kugerageza uburyo bwose tuvuze haruguru ariko bikanga umunabi ukagumaho. Icyo usabwa rero kindi ni ukumenyera ubwo buryo ubayemo.Wibukeko nta gahora gahanze, uko byamera kose umunabi ufite igihe kizagera ushire ibyishimo bigaruke. Mu kubimenyera ushobora guhitamo kureba filimi z’uruhererekane, cyangwa gukina imikino itinda kurangira ikinirwa kuri terefoni cyangwa mudasobwa. Bituma utamara umwanya munini witekerezaho nuko bikaza kurangira wa munabi ushize burundu.

Iby’ingenzi ugomba kumenya ku ndwara ya depression

By
Didyne Hirwa
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0
Indwara ya depression

Depression ni iki?

Depression ni indwara igaragazwa no guhorana umubabaro ukabije, gutakaza ubushake bw’ibyo wari usanzwe wishimira, ndetse ibi byose bikajyana no kutabasha gukora ibyo wari usanzwe ukora bya buri munsi, byibuze bikamara ibyumweru 2, nibwo bitangira kwitwa indwara yo kwigunga no kwiheba bikabije.

Ibindi bimenyetso uwibasiwe na depression agaragaza cyane ni:

  • Gucika intege mu byo yakoraga
  • Kuryama bikabije cg se kudasinzira na gato
  • Kumva utagishaka ibiryo
  • Kumva udatuje, utinya ibishobora kuba
  • Gutakaza ubushobozi bwo kwita ku bintu no gufata imyanzuro
  • Kumva ko ntacyo umaze
  • Guhora wishinja ibitagenda neza byose
  • Gutakaza icyizere
  • Kumva wiyanze, no gushaka kwigirira nabi, bishobora no kukugeza ku kwiyahura

Soma birambuye ibyakwereka ko wugarijwe n’indwara ya depression https://umutihealth.com/2017/02/ibimenyetso-bya-depression/

Iby’ingenzi ugomba kumenya kuri depression

  • Indwara yo kwiheba no kwigunga bikabije cg se depression ishobora kuba kuri buri wese.
  • Kuyirwara, ni ibintu bisanzwe, si ikimenyetso cy’uko udashoboye cg se udafite imbaraga
  • Iyi ndwara iravurwa igakira; hashobora gukoreshwa uburyo bwo kuganirizwa cg se hagakoresha imiti, kimwe nuko byombi bishobora kwitabazwa.

Depression ni indwara ishobora kuvurwa igakira, ntugatinye kuba washaka ubufasha, mu gihe wumva uyirwaye.

Ibyo wakora niba wumva wigunze cg wihebye bikabije

Mu gihe wumva wibasiwe na depression, wituma ikunesha. Hari bimwe mu byo wakora bikagufasha kuyihashya;

  1. Gerageza kwegera umuntu wizeye, umuganirize ibikuri ku mutima byose. Abantu benshi iyo bafite icyibaremereye ku mutima, kuganiriza uwo bisanzuyeho, bifasha cyane umutima kuruhuka.
  2. Zirikana ko indwara yo kwigunga no kwiheba bikabije, ishobora kuvurwa igakira. Gana umuganga cg undi uzobereye mu byerekeye indwara z’intekerezo, umuganirize ibibazo byawe, ashobora kugufasha.
  3. Aho kwigunga ngo ube wenyine, gerageza kwiyegereza inshuti n’abavandimwe. Wirinde igihe cyose kuba wenyine.
  4. Gerageza gukomeza gukora bimwe mubya guteraga kwishima mbere, niba wari usanzwe wikundira gutera urwenya, bikomeze. Niba wari usanzwe ukina umupira cg undi mukino, wibihagarika bikomeza. No gusabana ubigenze utyo.
  5. Gukora imyitozo ngorora mubiri bizagufasha cyane, niyo byaba kugenda n’amaguru igihe gito.
  6. Gerageza kurya neza, no gusinzira neza igihe gikwiye.
  7. Irinde kunywa inzoga n’ibindi bisindisha cg se gukoresha imiti ishobora gutuma urushaho kwiheba cyane

    Niba utangiye kugira ibitekerezo byo kwiyahura, shaka uwo uhamagara wakuba hafi
  8. Niba utangiye kugira ibitekerezo byo kwiyahura, ni ngombwa guhita witabaza inshuti cg abaganga ako kanya.

Ibintu 10 wakora mu guhangana n’ishavu nyuma yo kubura uwo ukunda cyane cyangwa ibindi byago bikomeye

By
Francois Jassu
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0

Ishavu kenshi rituruka ku kubura uwawe wakundaga cyane (apfuye), kugira igihombo gikomeye mu buzima (nko kuzuza inzu warasabye inguzanyo umutingito ukayisenya, cyangwa iduka rigashya) n’ibindi. Ni ibintu utabuza kubaho kuko biza utabishaka, utanabiteguye. Iyo bibaye turababara tukiheba ndetse bamwe bakumva ko ubuzima bubarangiranye, kubaho ntacyo bikibamariye. Noneho iyo ubuze uwo utakira cyangwa abaguhumuriza, ndetse wenda hakagira n’abagukina ku mubyimba, aho ho wumva noneho ari nkaho isi ikurangiriyeho, ijuru rikugwiriye.

Ibi bikurikirwa no kwiheba, kwigunga, kubura umwete ku kazi, no kutongera kunezererwa ibyagushimishaga. Si ibyo gusa kuko hari n’abagira ikizibakanwa, kurya bikanga, ahubwo ugasanga batangiye kwiyahuza inzoga n’itabi. Iyo bikomeje usanga umuntu yahindutse undi wundi, ndetse n’icyizere kikayoyoka.

Nyamara kandi hari byinshi wakora ugahangana n’iki kibazo utiteje ibindi bibazo. Nubwo buri wese afite uko ahangana n’ikibazo iyo kije, kandi tukaba tutakira ibintu kimwe, hano twaguteguriye ibyo wakora maze ukumva uruhutse muri wowe, ubuzima bugakomeza.

Ibintu 10 wakora mu guhangana n’ishavu

  1. Irinde kubyihererana

Nubwo byaba ari ubwa mbere bikubayeho, menya ko atari wowe wenyine uhuye n’icyo kibazo. Gerageza kwegerana n’abandi bahuye n’icyo kibazo cy’ishavu, cyangwa se abandi bose ubona ko bashobora kukumva. Aha harimo inshuti magara, abavandimwe se, ababyeyi n’abandi bose wisanzuraho. Tobora uvuge, ubaganirize ibyakubayeho, ubabwire agahinda ufite. Uko bakumva kandi bakugira inama, uzagenda wumva ubohoka. Gusa muri byose, shishoza umenye abo ubwira.

Kutihererana ikibazo bigifasha gucyemuka vuba

  1. Irinde ibiyobyabwenge

Kuba wanywa cyangwa warya ibikwibagiza ishavu n’akababaro ufite si byiza kuko iyo bigushizemo noneho biriyongera, ukazashiduka wabaye imbata yabyo. Kuba wasangira agacupa n’abantu ngo ube utuje ho, si bibi; nyamara kwiyahuza amayoga kugeza ubwo uta ubwenge, bigukururira ibindi bibazo binyuranye mu buzima bwawe, ndetse bishobora no kugushora mu ngeso mbi, no kuba wakiyahura. Aho kugirango ibi bigukure mu mwobo, ahubwo biba bigutsindagiramo. Rero byirinde

  1. Ivuze ibyaremwe

    Nubwo bamwe bashobora gufata imiti ivura kwiheba no kwigunga, nyamara uburyo buruta ubundi ni ugukoresha ibimera. Bikoreshwa mu buryo bunyuranye, ushobora kubinywa mu cyayi, kubyiyuka, cyangwa kubishyira mu ibesani y’amazi ashyushye ukajyamo (cyangwa SAUNA). Urugero ni indabo za maracuja, icyayi cya chamomile, cyangwa lavender. Iyo ubikoresheje wumva utuje muri wowe, kandi binagirira umubiri akandi kamaro.

    Icyayi cya chamomile

  2. Meditation

    Iyo duhuye n’ikibazo, akenshi bidutera gutekereza cyane, kandi tukabura umwanzuro. Gukora meditation si ukwigunga cyangwa kwishyira mu kato, ahubwo igufasha kwirebamo no kumenya uwo uri we, n’agaciro ufite. Akenshi iyo ushavuye biragora gukora meditation nyamara burya nicyo gihe nyacyo uba uyikeneye, dore ko abahanga bayita “umuti wa roho”.

  3. Gira ibitekerezo bizima

    Akenshi nyuma y’ibibazo n’ibyago usanga tugira ibitekerezo bibi birimo kubabara no kurakara biherekezwa no kwiyanga. Ariko kugira ngo bigushiremo ni uko wagira ibitekerezo bishya kandi bizima, ibi bigufasha guhanga udushya. Niba wabuze uwo ukunda, tekereza uko wabona undi, niba wahombye mu bucuruzi, tekereza uko wakongera kubona igishoro, bityo aho guheranwa n’ibyahise, uzaba uri kwiyubakira ahazaza.

    Meditation ni umuti mwiza

  4. Gutembera

    Nubwo bamwe babyita gutakaza igihe, nyamara gutembera bituma ubona ibyiza byinshi. Nutembera, uzabona abababaye kukurusha, uzabona ibitatse aho unyura, bigutere ishyaka ryo guharanira kubaho, kandi ubayeho neza. Gutembera ni byiza muri rusange ariko bikaba akarusho mu gihe cy’ibibazo no guhangayika kuko bikwereka uburyohe bw’ubuzima. Si ngombwa kujya kure cyane, mu bushobozi ufite ujya aho ushoboye, niyo watembera n’amaguru, uko uhura n’abantu, ubona inyoni ziguruka, inka zabira, imigezi isuma, bigusubizamo umutima mwiza

  1. Kureba ahazaza

Akenshi iyo ubuze uwo wakundaga bisa nkaho ubuzima bwawe buhise nabwo buhagarara. Cyane cyane iyo ari uwo mwabanaga cyangwa mwateganyaga kubana. Ikintu cya mbere rero kigufasha kubyikuramo ni ugutekereza ahazaza. Tangira urebe ikintu wakora mu hazaza. Urugero inzu ushaka kubaka, ahantu ushaka gutemberera, imiryango ugomba gusura, iminsi mikuru, ibi byose bituma aho guheranwa n’ibyahise wumva ko ubuzima bugikomeje, nubwo uri wenyine utari kumwe nuwo ukunda, kandi nubwo ubuze inkoramutima ariko utari mu isi ya wenyine.

  1. Kwibuka uwo wabuze

    Nubwo twibeshya ko kwibuka uwo wabuze bituma uhera mu gahinda nyamara si byo. Ubwawe ishyirireho uburyo bwo kwibuka uwo wabuze. Ushobora kujya utegura ibirori byo kumwibuka, aho ubwira abantu ibyiza byamuranze. Ushobora kujya ku mva ye ukahashyira indabo, washaka ukanahavugira amagambo umeze nk’umubwira. Uhava wumva uruhutse kandi bikagutera ingufu zo gukora ngo ubuzima bukomeze.

    Kwibuka abawe wabuze bikongeramo ingufu zo kwiteza imbere

  2. Kwiyitaho.

    Nyuma y’ibibazo n’ibyago akenshi usanga tutongera kwiyitaho ndetse umuntu agahindana. Ugasanga ntukitaba telephone, ntukirya, urambara ibyo ubonye, mbese nta na kimwe kikigushimisha. Nyamara muri iki gihe niho ukeneye kurya neza, kuruhuka no gusinzira neza. Gerageza wiyiteho, urye unywe, uruhuke, usabane, wiyiteho, uhore ucyeye. Tekereza ku wo wabuze uti “ese ntiyifuza ko mbaho neza, nishimye?”. Ibi bizagutera kunezererwa ubuzima.

  3. Siporo.

    Kugenda n’amaguru ahantu hanini nyuma y’ibyago runaka, abantu bashobora kubibona nko guta umutwe, nyamara ni igihe cyiza cyo gutekereza ku bintu bizima. Iyo ukora siporo, niyo uba ushyizeho umutima kandi bikagufasha kubaka umubiri wawe ukaba ukomeye, umeze neza. Hari siporo kandi zituma uhura n’abantu mugasabana, bikakwibagiza ibyahise. Gukina umupira, kujya muri gym, koga, ni zimwe muri siporo zituma urushaho gusabana n’abandi no kuryoherwa n’ubuzima.

Dusoza

Ishavu ritewe no kubura ingirakamaro kuri wowe ryigaragaza ku buryo bunyuranye bitewe n’umuntu. Nubwo izi nama uzikurikije bigufasha, nyamara ntitwakirengangiza ko hari abahanga mu isanamitima no gutanga inama nziza.

Rero kubiyegereza bakakuganiriza na byo ni ingenzi kuko bazakwereka inzira nziza yo kubisohokamo, nibiba na ngombwa baguhe imiti wakifashisha ugatuza, ugakomeza kubaho.

Dore ibintu wakora mu gihe urwaje

By
Francois Jassu
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0

Kurwara ntawe bitabaho, ndetse nta n’aho twabihungira nubwo duhora tugirwa inama z’uburyo hari indwara dushobora kwirinda nyamara hari iziza bitunguranye utabona uko wirinda. Gusa hari abarwara bagakira batagiye mu bitaro, nkuko hari n’abaremba ku buryo bisaba ko barwarira mu bitaro.

Hari ibintu tutajya twitaho mu gihe dufite umuntu urwaye nyamara biba ari ingenzi mu mikirire ye. Reka turebere hamwe ibyo wakora nk’umurwaza ukaba wafasha uwo urwaje gukira vuba;

Ibyo usabwa mu gihe urwaje

  1. Mbere yo ku mujyana kwa muganga

Fasha umurwayi kwibuka ibimenyetso byose yagize kuva afashwe, imiti aheruka ndetse niyo ari gufata, yaba iyo yiguriye cyangwa yandikiwe na muganga. Niba hari nuwo mu muryango wigeze agira ibimenyetso nk’ibyo mubyibukiranye, nibiba ngombwa mugende mwabyanditse ku gapapuro. Si byiza ko muganga ariwe ukomeza kukubaza ibibazo byinshi mu gihe wakabimubwiye atarakubaza.

  1. Igihe mugeze kwa muganga

Mukurikire neza uko muganga asuzuma umurwayi, mubaze aho mutasobanukiwe, ibi ni uburenganzira bwawe bw’ibanze, ntimukemere icyo mutarasobanukirwa.

Niba utwite, ese hari imiti uziko muzirana, ese waba wonsa, urwaye diyabete se, ufite agakoko ka SIDA, hari indwara ukirutse se byose wibuke kubimubwira. Niba hari ibizami abasabye ko bamufata, musobanuze impamvu, munamubaze aho mubitangira. Niwe wa mbere wo kubayobora kurenza abandi.

Ibuka gusobanurira muganga ibimenyetso byose wagize
Ibuka gusobanurira muganga ibimenyetso byose wagize

  1. Aho mufatira Imiti

Aha niho h’ingenzi cyane. Sobanuza neza kuri buri muti: uko unyobwa, icyo bizirana, ibibazo bitunguranye ushobora kuguteza, nibyo ukwiye kwitondera uri kuwunywa.

Muri farumasi ugomba kuhava usobanukiwe neza ibijyanye n’imiti wahawe

  1. Mu rugo

Shishikariza umurwayi kunywa Imiti uko yabitegetswe, kandi umuteremo akanyabugabo ko iyo miti izamukiza vuba. Niba hari igihindutse mu mubiri w’umurwayi, ihutire kubimenyesha muganga kugirango nibiba ngombwa umuti awuhindure cyangwa awuhagarike.

Ni byiza gufasha umurwayi kugirango anywe imiti uko yabitegetswe

  1. Niba muri mu bitaro

Mu bitaro ni wowe maso n’amatwi by’umurwayi. Jya utuza kandi ube maso. Ugenzure impapuro mufite, urebe niba imiti ari guhabwa ariyo yandikiwe. Wibukeko hari igihe bisaba ko umurwayi yifatira umwanzuro, aho rero ubaha uburenganzira bwe.

Gerageza kugirira isuku umurwayi, ibikoresho, aho muryamye kandi nawe ugire isuku. Ibi bizatuma n’abaganga bakwitaho banyuzwe.

Gukaraba intoki ni ngombwa cyane
Gukaraba intoki ni ngombwa cyane, bigabanya ikwarikwizwa ry’indwara zitandukanye

Kubera ko mu bitaro umurwayi asuzumwa n’abaganga batandukanye jya wibutsa buri wese ibyo uwaje mbere yakoze n’ibyo yasabye.

Buri muganga uba ugomba kumusobanurira ibyo mugenzi we yakoze

Hejuru ya byose, jya wubaha abaganga, uce bugufi kandi wibukeko ijambo ryiza ari mugenzi w’Imana. Jya ububahira ubuhanga bwabo, kandi ubashimire ubwitange bwabo. Kubashimira bizabatera akanyabugabo bishimire gukora iyo bwabaga ngo batabare umurwayi wawe.

Fata muganga nk'inshuti yawe, wibuke kumushimira ku kazi akora
Fata muganga nk’inshuti yawe, wibuke kumushimira ku kazi akora

SIGASIRA AMAGARA KUKO IYO ASESETSE NTAYORWA.

Ibiranga ihungabana n’uburyo bwagufasha guhangana na ryo

By
Francois Jassu
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ihungabana

Ihungabana ni ikibazo gihangayikisha uwo ryabayeho kimwe n’abamuzengurutse. Rikaba rifata umuntu nyuma yo guhura n’ibintu bibi cyane ku buryo birenga ubwenge bwe kubyakira no kubyihanganira. Akenshi rikunze gufata umuntu nyuma y’akarengane gakabije, gutotezwa, gukorerwa iyicarubozo, gufatwa ku ngufu, kwicirwa umuryango, kurokoka impanuka idasanzwe, n’ibindi.

Uburyo abantu bahangana n’ihungabana buratandukanye, kuko no mu buzima busanzwe uko twakira ibitubayeho biranyuranye. Gusa nanone ni ikibazo gikosorwa kigashira nubwo kuri bamwe cyongera kikagaruka cyane cyane iyo bagize umwanya wo kwibuka ibyababayeho.

Muri iyi nkuru tugiye kurebera hamwe bimwe mu bimenyetso biranga uwafashwe cyangwa ugiye gufatwa n’ihungabana n’uburyo bunyuranye bwamufasha guhangana na ryo akongera gutuza.

Ihungabana n’uko wahangana na ryo

  1. Ibimenyetso by’ihungabana

Hari ibimenyetso bitandukanye by’ihungabana; bimwe biba ku bantu ako kanya ikibazo kikimara kuba ibindi bikaza nyuma ya bya bihe bibi ndetse na nyuma y’imyaka bibaye.

Nubwo bitaba bimwe ku bantu bose, ariko muri rusange ibimenyetso ni ibi bikurikira:

  • Kwiheba no kwigunga, agahinda n’umujinya bidasanzwe kandi biza vuba
  • Kunanirwa gusinzira no kugira icyo ukora
  • Gukomeza gutekereza ku byabaye bigatuma usa n’uri kubibona biba ako kanya. Aha benshi bamera nk’abari mu nzozi, ndetse agakora ibimenyetso byerekana ko hari ikintu kiri kumubaho. Niba wenda ari nk’impanuka yabaye ugasanga ari kwipfuka mu mutwe nk’aho hari ikigiye kumugwaho, niba yarafashwe ku ngufu ugasanga ari gusaza imigeri nk’uri kwiyama umuntu gutyo gutyo

Gusa ku bantu benshi ibi ntibimara igihe kinini. Nyamara nanone ku bandi usanga bitinda ndetse bamwe bagatangira kwiyahuza inzoga n’ibindi biyobyabwenge bibwira ko ahari ari bwo bari butuze, nyamara iyo bibashizemo barongera bagasubira uko bari bameze batarabinywa nuko aho gucyemura ikibazo ahubwo kikiyongera.

Icyakora nanone nubwo bamwe bagaragaza ibimenyetso byoroshye ndetse ugasanga kubaba hafi no kubaganiriza bibafasha kubisohokamo vuba, hari abandi usanga byafashe indi ntera bagakenera kwitabwaho birenze.

Kwigunga ni kimwe mu bimenyetso by’ihungabana

Bimwe mu bimenyetso bagaragaza ni ibi:

  • Kugaragaza guhangayika, kubabara no kugira agahinda kenshi
  • Kurira cyane kandi kenshi
  • Kugaragara nk’umuntu uri kure
  • Kuboneka ko afite ubwoba bwinshi cyane
  • Kurakara vuba akanarakazwa n’ubusa
  • Kurota inzozi mbi no kudasinzira neza
  • Kutegera aho abandi bari ukabona ashaka kuba wenyine
Kurira ni ikimenyetso cyerekana ko hakenewe ubutabazi bwihuse

Uretse ibi kandi hari n’ibindi bimenyetso bimeze nk’iby’indwara zisanzwe:

  • Kuribwa umutwe
  • Kuribwa mu nda, kwituma impatwe cyangwa impiswi
  • Umunaniro udasanzwe
  • Kubira ibyuya no guteragura k’umutima

Umuntu ugaragaza ibi bimenyetso aba yagezweho n’ihungabana kandi aba akeneye kwitabwaho.

Aha twibutse ko ihungabana ritagera gusa ku wahuye n’ibyateye iryo hungabana ahubwo rishobora no kugera ku wabibwiwe nk’inkuru nuko yagerageza kwishyira muri iyo si byaberagamo nawe akagerwaho n’ihungabana. Umwana umenye ko nyina yafashwe ku ngufu, cyangwa se ko umubyeyi we yishwe atemaguwe, ashobora guhungabana nubwo byaba byarabaye adahari.

Uwahuye n’ihungabana uba ubona ari kure mu ntekerezo

  1. Uko wahangana n’ihungabana

Hari uburyo bunyuranye bushobora kwifashishwa mu gufasha uwahuye n’ihungabana ndetse nawe ubwe ashobora kubukoresha akaba yakibonera igisubizo atiriwe yitabaza abandi.

  • Mu gihe wahuye n’ihungabana utakaza icyizere cy’ejo hazaza kuko uba ubona ntacyo wasigariye. Ushobora kumva wanze ubuzima ndetse kubaho ntacyo bikumariye. Gusa abaganga, inshuti n’umuryango nibo ba mbere bazagufasha kwigaruramo icyizere no guhangana n’iryo hungabana. Nyamara mbere yuko ugendera ku byo bakubwira, ni wowe ubwawe ugomba kwifatira umwanzuro. Ni byiza ko umwanzuro ureba ubuzima bwawe ugira uruhare mu ifatwa ryawo
  • Gerageza uganirize umuntu wizeye kandi uha agaciro ibyakubayeho. Ni byiza ko aba umuntu ushobora kugufasha kuko uko akumva anakuganiriza ni bumwe mu buryo buzagufasha kumva uruhutse. Ntakwiye kuba wa muntu uguca intege cyangwa ukwereka ko ibyawe byoroshye. Ntuzaganyire wa muntu uzahita akubwira ati: “nibe nawe, jyewe reka nkubwire ibyanjye”, “reka ndumva ibyo bidakanganye da”, n’ibindi kuko aho gutuma ukira ahubwo warushaho kuremba.
  • Rimwe na rimwe usanga uwahuye n’ihungabana nta muntu n’umwe aba afitiye icyizere. Ariko uko ugenda wubaka umubano n’abantu banyuranye bizarushaho kugufasha guhangana n’irungu bityo bigufashe kudaheranwa n’ihungabana. Shaka inshuti muzahuza kandi muzarambana, inshuti muzabana ubuzima bwose, mugasangira akabisi n’agahiye. Uko ugenda wongera ubusabane nabo niko bizagufasha kurushaho kumva ko utari wenyine kandi uryoherwe n’ubuzima buzaza. Ibi nibyo bizatuma utumva ko isi yarangiye cyangwa urumuri rwazimye.
  • Hejuru ya byose rero niba wowe ubwawe wagerageje bikanga ugakomeza guhura n’ikibazo cy’ihungabana, ni byiza gukurikiza inama ugirwa n’abajyanama bashinzwe gufasha abahuye n’ihungabana kandi baba barabihuguriwe bihagije.
Ubujyanama no kuganira wisanzuye ni umwe mu miti y’ihungabana

SIDA na VIH ni ibintu 2 bitandukanye, ese bigenda bite ngo urware SIDA?

By
Didyne Hirwa
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SIDA na VIH

Bigora benshi gutandukanya SIDA/AIDS na VIH/HIV, rimwe na rimwe ntibumve uburyo atari bimwe. Kudasobanukirwa iri tandukaniro niryo rituma aya magambo 2 ajyana ndetse agakoreshwa icya rimwe HIV/AIDS (mu rurimi rw’icyongereza) cg VIH/SIDA (mu rurimi rw’igifaransa), gusa ni ibintu 2 bitandukanye cyane, nubwo bijyana.

VIH/HIV ni ubwandu bwa virusi irwanya ubwirinzi bw’umubiri, iyo idakurikiranywe neza niyo itera, SIDA/AIDS ikaba indwara cg uruhurirane rw’indwara zizahaza umubiri. Igaragara igihe umubiri umaze kuzahazwa na VIH/HIV.

Mu gihe cyo hambere, kwandura cg kurwara HIV/AIDS byari ibintu bikomereye cyane umurwayi, ku buryo uwabimenyaga yahitaga yiheba cyane akumva ko apfuye birangiye ndetse n’umuryango muri rusange ukabifata nabi. Gusa ubu byarahindutse, ubushakashatsi n’imiti itandukanye yagiye ivumburwa, ku buryo umurwayi wa SIDA/AIDS mu gihe afata imiti neza ashobora kubaho igihe kirekire kandi akabaho neza atarwaragurika.

 

VIH/HIV ni virusi

Mu magambo arambuye Virus de l’Immunodéficience Humaine/Human Immunodeficiency Virus. HIV itera infection mu mubiri, yibasira abantu gusa, ikibasira ubudahangarwa n’abasirikare b’umubiri. Ubwandu bwa virusi buca intege abasirikare ku buryo babura ubushobozi bwo gukora neza no kurwanya indwara zinjira mu mubiri.

HIV itandukanye n’izindi virusi zibasira umubiri, ubudahangarwa bwacu ntibufite ubushobozi bwo kurwanya no gusohora izi virusi.

VIH
Virusi za VIH zibasira abasirikare b’umubiri zikabica

 

SIDA/AIDS ni uruhurirane rw’indwara

Mu magambo arambuye Syndrome d’Immuno Déficience Acquise/Acquired Immune Deficiency Syndrome, ni ibimenyetso, indwara cg se uruhurirane rw’indwara. Mu gihe virusi ya HIV yamaze kwinjira mu mubiri wawe, iyo imaze guhashya abasirikare n’ubwirinzi bw’umubiri nibwo SIDA itangira kugaragara.

Ibimenyetso bya SIDA bigenda bitandukana umuntu ku wundi bitewe n’indwara yagaragaje n’imbaraga umubiri usigaranye mu kwirinda ibyuririzi bimwe na bimwe.

Zimwe mu ndwara zikunda kwibasira uwagaragaje SIDA ni:

  • Igituntu
  • Umusonga
  • Umuriro n’umutwe uhoraho
  • Kuzana amabara ku ruhu
  • Umunaniro udashira
  • Kanseri, n’izindi.

 

HIV ni virusi ikwirakwizwa umuntu ku wundi

HIV/VIH kimwe n’izindi virusi, ikwirakwizwa hagati y’abantu.

Ku rundi ruhande SIDA, ntushobora kuyanduzwa. Ikwirakwira igihe umuntu yamaze kwandura HIV.

Virusi ya HIV ikwirakwira umuntu ku wundi binyuze mu maraso, amasohoro, ururenda rwo mu gitsina gore ndetse n’amashereka. Aya matembabuzi yose yanduza ari uko ahuye n’ahantu hashobora kuyafasha kwinjira mu maraso. Uburyo bwa mbere ikwirakwiramo cyane ni imibonano mpuzabitsina idakingiye, gukoresha inshinge, ubundi uburyo ni nko mu gihe cy’itangwa ry’amaraso cg umubyeyi utwite (aho ibihe bigeze ubu buryo ntibwanduza cyane). Kwandurira VIH binyuze mu gusomana biragoye, urebye ntibinashoboka.

 

HIV kenshi ntigaragaza ibimenyetso

HIV mu gihe ikinjira mu mubiri (hagati y’ibyumweru 2 na 4), igira ibimenyetso bimeze nk’iby’ibicurane. Abasirikare b’umubiri bashobora kubirwanya bikamera nkaho bigiye.

Ubwirinzi bw’umubiri ntibushobora kurwanya izi virusi zose ngo buzisohore mu mubiri, ariko bushobora guhangana nazo igihe kirekire. Igihe ubwirinzi bw’umubiri bugishoboye guhangana nazo umuntu aba ari mu gihe cyitwa latency period. Iki gihe gishobora kuba kinini umuntu ataragaragaza ikimenyetso na kimwe, gusa igihe ibimenyetso biziye SIDA iba yaje.

 

Ni iki cyerekana ko ufite SIDA cg AIDS?

Iki ni icyiciro cya nyuma cy’ubwandu bwa virusi, hari uburyo bukoreshwa mu buvuzi mu kumenya niba umurwayi yaravuye kuri HIV akaba afite AIDS cg SIDA.

Virusi zica abasirikare b’umubiri; utu ni uturemangingo twitwa CD4 dushinzwe kurinda umubiri. Uburyo bukoreshwa mu kuvura hapimwa ingano y’uturemangingo twa CD4 mu mubiri; umuntu muzima udafite HIV agira hagati ya 500 n’1200. Iyo umubare wa CD4 wagabanutse cyane kugera kuri 200, umuntu wanduye HIV bavuga ko afite AIDS cg SIDA.

SIDA ntishobora gupimishwa ijisho. Hari uburyo butandukanye kwa muganga bukoreshwa; hapimwa amaraso cg amacandwe.

Ikindi kimenyetso gikunda kwerekana ko SIDA yatangiye kugufata ni ubwandu butandukanye butangira kwibasira umubiri. Ubu bwandu buturuka kuri virusi, imiyege cg bagiteri zishegesha umubiri.

VIH virusi itera SIDA ipimirwa ubuntu
Gupimwa virusi ya VIH no gutanga ubujyanama ahenshi bikorerwa ubuntu

Ese SIDA/AIDS iravurwa?

Oya, kugeza ubu nta muti uraboneka. Gusa imiti igabanya ubwandu henshi iraboneka kandi itangirwa ubuntu.

Mu gihe virusi yamaze kwangiza cyane abasirikare b’umubiri, SIDA itangiye kugaragara, icyizere cyo kubaho n’imibereho myiza biragabanuka muri rusange. Nibwo umurwayi atangira kwibasirwa n’indwara zitandukanye zishegesha umubiri.

Muri iki gihe hari imiti itandukanye ishobora gutuma umuntu abana na virusi ya VIH igihe kirekire ataragaragaza ibimenyetso bya SIDA.

 

Nta mpamvu yo gutinya kwipimisha ngo umenye uko uhagaze.

Amafunguro y’ingenzi yo kwitabwaho ku mubyeyi wonsa

By
Francois Jassu
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0
Amafunguro meza ku mubyeyi wonsa

Nyuma yo kubyara usanga umubyeyi aba asabwa kugira ibyo kurya n’ibyo kunywa agomba gufungura ku bwinshi, kugirango bimufashe kwita kuwo yonsa ntiyicwe n’inzara. Nyamara usanga bamwe mu kugerageza amafunguro anyuranye nubundi byanga amashereka akaba ikibazo.

Ugasanga anywa igikoma, arya isombe, akagerageza byinshi ariko bikanga.

Muri iyi nkuru twaguteguriye amafunguro ubushakashatsi bwagaragaje ko ariyo ari ku isonga mu gutuma umubyeyi abasha kugira amashereka ahagije.

Amafunguro meza ku mubyeyi wonsa

  1. Amazi

Mu by’ukuri amazi ntitwayita amafunguro nyamara niyo za ku isonga mu bituma umubyeyi agira amashereka ahagije. Ubushakashatsi bugaragaza ko abagore bagera kuri 75% batanywa amazi ahagije iyo bonsa bityo ugasanga bagira ikibazo cyo kubura amashereka kandi bari bagerageje gufata amafunguro yandi. Ntabwo ari ngombwa kunywa ijerekani yose ahubwo ibirahure 8 by’amazi byibuze ku munsi birahagije. Ndetse no ku rugendo uba usabwa kwitwaza amazi nkuko witwaza ibindi nkenerwa.

  1. Ibinyampeke

Akenshi usanga tuvugako igikoma cy’amasaka ari cyiza ku mubyeyi dore ko n’igikoma benshi bakibatije “akabyeyi”. Koko si ukwibeshya kuko amasaka ari mu binyampeke. Ibindi binyampeke twavuga ibigori, ingano, uburo, umuceri gusa bikaba byiza kurutaho kubikoresha ari impeke zuzuye kurenza kugura ibyatunganyirijwe mu ruganda. Ibinyampeke kandi bifasha mu kurwanya cholesterol mbi nuko bikarinda kurwara umuvuduko udasanzwe w’amaraso.

Wanywa igikoma, warya umutsima cyangwa umugati ndetse ukanarya andi mafunguro akoze mu binyampeke, byose bizagufasha kuyobora

  1. Tungurusumu

Ushobora guhita wibaza aho tungurusumu ihuriye no kugira amashereka. Nyamara kandi kuva na kera abagore bonsa bakoresha tungurusumu ngo ibongerere amashereka. Uretse kuba ari ikirungo rero ni n’ifunguro ryiza mu kugira amashereka. Niba udakunda uburyo ihumura, ushobora kuyiteka mu byokurya cyangwa ukayifatana n’ubuki.

  1. Karoti

Izi ni isoko ya beta-carotene ikaba ikenerwa cyane iyo umubyeyi yonsa. Si ibyo gusa kuko karoti zikungahaye ku binyasukari binyuranye kandi zikize kuri potasiyumu. Nyamara nubwo zirimo amasukari, ni nziza ku gufasha umubyeyi gusubira ku ngano nziza no kugabanya inda iba yarazanywe no gutwita.

Uburyo bwiza bwo kuzirya ni ukuzihekenya cyangwa gukora salade yazo kimwe no kunywa umutobe wazo

  1. Ubunyobwa

Usanga guhekenya ubunyobwa ngo bireba abagabo gusa kuko ngo bubongerera amasohoro nyamara burya no ku babyeyi bonsa ni ibyo kurya byiza. Mu moko yabwo yose bukungahaye ku binure bityo uretse kugufasha kuyobora bukaba bunatuma amashereka yawe agira ireme. Gusa ntugashyiremo umunyu mwinshi, ndetse binashobotse wabuhekenya nta munyu urimo

  1. Utubuto twa sesame

Utu tubuto tuzwiho kuba ingenzi mu gufasha umubiri mu bintu binyuranye. Ku bagore bonsa ho by’umwihariko tubafasha kugira amashereka ahagije kandi tunongeramo kalisiyumu ikaba ari ingenzi mu gukomeza amagufa y’umwana.

  1. Tangawizi

Abenshi bahekenya tangawizi iyo batwite kuko ibafasha mu kubarinda isesemi ya mugitondo nyamara kandi burya ni na nziza mu kukongerera amashereka.

Tangawizi uyinywa mu cyayi, bikaba byiza udashyizemo andi majyani.

Mu gihe wonsa niwita ku byo ufungura amashereka aziyongera

Muri macye ngaya amafunguro umubyeyi wonsa yakibandaho akaba yamufasha kongera amashereka. Gusa uyagerageje ntibigire icyo bitanga ni byiza kugana ivuriro bakakurebera impamvu iri gutuma utabona amashereka.

Ibiryo 10 by’ingenzi ku mugore utwite 

By
Francois Jassu
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4

Nubwo mu busanzwe akenshi dupfa kurya uko tubonye, ariko burya umugore utwite hari ibyo aba agomba kwitaho no kuzirikana. Ni mu gihe kuko aba agomba kubungabunga ubuzima bw’abantu babiri icyarimwe: ubwe bwite, n’ubw’uwo atwite.

Niba rero utwite cyangwa ubiteganya, hano twaguteguriye ibiribwa 10 by’ingenzi umugore utwite akwiye kurya cyane kurenza ibindi. Si ngombwa ngo kuri buri funguro byose bibonekeho, ariko hagomba kugira ibiboneka.

Ibyokurya by’ingenzi ku mugore utwite

  1. Amagi

Proteyine zibonekamo zifasha mu mikorere myiza y’umwana

Amagi yagiye avugwaho byinshi ngo kuyarya cyane byongera cholesterol. Nyamara cholesterol ziri amoko abiri hari LDL ariyo igomba kuba nke na HDL ariyo igomba kuba nyinshi. Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine.

Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri we gakozwe na poroteyine. Si ibyo gusa kuko nawe mugore utwite ucyeneye poroteyine nyinshi.

Uretse kandi ibyo, tunasangamo choline, ikaba izwiho gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zafata urutirigongo.

Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi. Icyakora iyo ugira ikibazo kuri cholesterol wajya urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni atogosheje gusa.

2. Amafi ya Salmon

Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana (nervous sytem). Niyo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.


3. Ibishyimbo

Fibres na proteyine nyinshi zibonekamo zirinda umubyeyi ndetse n’uwo atwite

Ibishyimbo mu moko yabyo yose bikungahaye kuri fibre na poroteyine kuruta izindi mboga. umugore utwite imikorere y’urwungano ngogozi icika intege bikaba byabyara kutituma cyangwa kwituma impatwe, no kuba yamurika (hemorrhoid). Ibi byose kurya ibikungahaye kuri fibre byabirinda bikanabikiza.

Ibishyimbo kandi bikungahaye ku butare, zinc , calcium na vitamin B9 ifasha mu mikurire y’umwana.


4. Ibijumba

Ibara rya orange tubona mu bijumba birikura kuri carotenoids, zikaba zihindukamo vitamini A iyo zigeze mu mubiri wacu. Mu gihe kugira vitamini A nyinshi mu mubiri bishobora guteza ibibazo, nyamara siko bimeze kuri carotenoids. Umubiri utunganya iyo ukeneye gusa, ibisigaye bigasohoka. Niyo mpamvu kurya ibijumba ku bwinshi nta ngaruka byateza.

Ikindi kandi nuko bikize kuri vitamini C, fibre na vitamini B9.

5. Impeke zuzuye

Impeke zuzuye ( ni ukuvuga zitanyuze mu mashini ngo zikureho agahu k’inyuma), ni ingenzi kandi ni nziza. Hano twatanga urugero rw’umuceri utonoye bwa mbere, ingano, ibigori (injugu), amasaka, uburo.

Impeke rero ni ingenzi kuko zikungahaye kuri fibre n’izindi ntungamubiri harimo vitamini E, selenium na phytonutrients (ibinyabutabire bizwiho kurinda uturemangingo)

6. Ubunyobwa bwa Walnuts

Walnuts ziza mu bwoko bw’ubunyobwa ariko butera mu butaka, ahubwo bwera ku giti. Ni isoko nziza y’ibinure bya omega-3, biva ku bimera. Urushyi rwabyo kuruhekenya hagati y’ifunguro rya ku manywa n’irya nijoro ni ingenzi. Ni isoko ya poroteyine na fibre.

7. Yawurute

Yogurt ni isoko nziza ya calcium, ikaba ingenzi ku mugore utwite. Iyo udafungura ibikungahaye kuri calcium, iyo winjije nkeya yose yigira mu gutunga umwana, bityo  ukaba wagira ikibazo mu magufa. Intego nyamukuru mu gihe utwite ni ugushaka ibitunga umwana utwite ariko utabangamiye ubuzima bwawe bwite. Calcium rero izafasha amagufa yawe, inatume urutirigongo rw’umwana wawe rukomera.

8. Imboga

Imboga cyane cyane izifite ibara ry’icyatsi cyijimye, ni isoko nziza ya za vitamini nka A, B9, C na K n’intungamubiri zinyuranye. Binafasha kandi gufasha mu mikorere myiza y’amaso.

9. Inyama

Inyama cyane cyane iz’inka, ariko zitarimo ibinure ni isoko ya poroteyine izwi nka lean. Si ibyo gusa kuko zinarimo choline.

Gusa ntugomba kuzirya cyane, kandi nanone ukarya izapimwe na muganga w’amatungo wemewe.

10. Imbuto


Kurya imbuto z’amoko anyuranye, izitukura, umuhondo, orange n’izindi bizaha umubiri wawe n’uw’umwana utwite intungamubiri zinyuranye. Muri zo twavuga vitamini hafi ya zose (uretse B12 iba mu bikomoka ku matungo gusa), imyunyungugu, n’ibindi umubiri ukeneye.

Ubushakashatsi bwagaragajeko kurya imbuto zinyuranye mu gihembwe cya nyuma utwite bituma umwana uri mu nda amenya icyanga cyazo binyuze muri rwa ruzi aba arimo yogamo ari narwo anywa (omniotic liquid). Bimufasha rero iyo yavutse kwishimira kurya za mbuto iyo atangiye gufata ifashabere.

Uburyo bunyuranye bwo kuryama ubwiza n’ububi wakirinda

By
Francois Jassu
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0

Ibijyanye no kuryama usanga bitavugwaho rumwe, bamwe bakavuga bimwe abandi ibindi ku byerekeranye n’uburyo bwiza bwo kuryamamo.

Mu kuryama usanga bamwe baryama bubitse inda abandi bakaryama bagaramye naho abandi (ari nabo benshi) bakaryamira urubavu, rwaba urw’iburyo cyangwa se ibumoso.

Nyamara hari gihe ubyuka ubabara ibikanu, warwaye urukebu se, wagugaraye mu nda cyangwa umeze nk’uwarwaye ibinya, nuko bikavugwa ko byatewe nuko waryamye nabi.

 

Muri iyi nkuru tugiye kurebera hamwe buri buryo bwo turyamamo duhereye ku buryo bwiza cyane tuze kugera ku bubi cyane wari ukwiriye no kwirinda nubwo buri buryo bwose bugira ibyiza byabyo n’ibibi byabwo.

  1. Kugarama

Ibyiza byabyo: bikurinda kuba warwara ibikanu, bikagabanya kuba warwara ikirungurira, kandi ku bagore ntacyo bitwara ku mabere yabo kuko nta kiba kiyabyiga.

Ibibi: Bishobora gutuma ugona iyo usinziriye

Nibyo koko kuryama ugaramye ni uburyo bwiza kuko bifasha umutwe, ijosi n’urutirigongo. Kandi bitewe nuko uba wiseguye umutwe bituma igifu kiba kiri munsi y’umuhogo bityo aside ntibe yabona uburyo izamuka ngo ugire ikirungurira.

Si ibyo gusa kuko nta nubwo wagira iminkanyari kuko nta kiba gitsikamiye mu maso. Kandi amabere uko yaba angina kose ntabangamirwa ahubwo abona uko yisanzura.

Icyo kuzirikana: Akenshi mu gihe uryamye ugaramye ushobora kugona niyo mpamvu usabwa kwisegura umusego utuma umutwe utaba wunamye cyane ku buryo byabuza umwuka kwinjira neza ahubwo ukaba umusego utuma wumva umutwe n’ibikanu biseguye neza.

  1. Kuryamira urubavu

Ubu ni uburyo bwa kabiri bwiza bwo kuryamamo.

Ibyiza byabwo: Birinda kubabara ibikanu n’umugongo, birinda ikirungurira, ntabwo upfa kugona, ndetse ni bwo buryo bwiza iyo utwite.

Ibibi byabwo: ubu buryo bubangamira amabere ku bagore ndetse n’uruhu rw’aho ukunda kuryamira.

Mu by’ukuri nubwo mu bwiza ari uburyo bwa kabiri, nyamara usanga ari bwo buryo bunogeye abantu bose udakuyemo n’umwe keretse abafite uburwayi bwihariye.

Iyo uryamiye urubavu bifasha urutirigongo, ndetse ku barware ikirungurira uu buryo burabafasha gusa ntiburuta kuryama ugaramye.

Gusa nanone wibukeko umusaya uba waryamiye ariwo ugira iminkanyari cyane ndetse akenshi ubyuka hishushanyijeho ibyo waryamiye.

Kuko nanone amabere aba ameze nk’ari gutendera bituma arushaho kugwa ndetse ibiyakomeza bigacika intege.

Ibyo kuzirikana: Niba utwite ni byiza kuryamira uruhande rw’ibumoso kurenza urw’iburyo

Soma hano ibituma usabwa kuryamira ibumoso iyo utwite http://umutihealth.com/2016/11/uburyo-bwiza-bwo-kuryama-iyo-utwite/

Mu gihe uryamira urubavu usabwa gukoresha umusego munini cyane ku buryo urutugu, ijosi  n’umutwe biba biringaniye.

  1. Kuryama wihinnye cyane

Ubu buryo twagereranya na kwa kundi umwana mu nda ya nyina aba ameze si uburyo twakugiramo inama yo kuryamamo nubwo kuri bamwe bubabera bwiza.

Ibyiza byabwo: bufasha abasanzwe bagona kutagona, bukanaba bwiza ku batwite

Ibibi: Iyo waryamye gutya akenshi ubyuka ubabara umuongo, ibikanu ndetse ushobora no kurwara urukebu, amabere nayo akarushaho kugwa.

Ibyo kuzirikana: usanga akenshi muri ubu buryo amavi aba atunnye ndetse n’umugongo uhese ugasanga rero iyo ubyutse umugongo ukubabaza ndetse rimwe na rimwe ukumva mu mavi haguhekenya.

Ibi rero ni bibi dore ko iyo ukunze kuryama gutya wihese akenshi ugira iminkanyari mu maso ku buryo bwa vuba, amabere akagwa imburagihe ndetse ukazahetama umugongo vuba cyane cyane iyo uri muremure.

Niba ukunze kuryama wihinnye gerageza kutihina cyane, kandi ukoreshe umusego usigasira urutugu n’umutwe.

  1. Kubika inda

Kuryama wubitse inda nibwo buryo bubi bubaho, ndetse wari ukwiye guhita ubihagarika. Gusa hari aho biba byiza

Ibyiza byabyo: Iyo ugona biragabanyuka

Ibibi: kuribwa umugongo n’ibikanu, kuryamira amabere akabwatarara, iminkanyari mu maso, umugore utwite arabibujijwe by’umwihariko kimwe n’abarwayi b’umugongo

Akenshi iyo uryamye wubitse inda bibangamira urutirigongo bikaremerera ingingo n’imikaya bikaba byabyara ibinya no kuribwa.

Kuko akenshi usanga iyo wubitse inda uba ureba ku ruhande, binaniza ijosi cyane kuko uba umeze nk’uwahindukiye.

Ibyo kuzirikana: Niba uhisemo kuryama wubitse inda, bikore ku buryo uryama utareba ku ruhande ahubwo ureba hasi cyangwa usa n’ureba imbere, nibyo bitananiza ijosi ugereranyije no kuba ureba ku ruhande.

Gusa hano umusego ntuba ari ngombwa niyo uwushyizeho ugomba kuba ari muto cyane.

 

Rero mbere yuko utwarwa n’agatotsi banza uryame mu buryo bunogeye kuko hari igihe uba uryamye uko wiboneye ibitotsi bikagutwara. Ikindi twavuga kandi ubu buryo bwose ntiwavuga ko uzahitamo bumwe gusa ukora kuko niyo waryama ugaramye, iyo usinziriye urahindukira, hamwe uzasanga waryamiye urubavu cyangwa wubitse inda. Gusa guhitamo uburyo bwiza uryamamo mbere yuko usinzira nibyo byiza kurenzaho.

 

 

Ibimenyetso bya kanseri y’igifu ugomba kwitondera, nuramuka ubibonye uzihutire kugana ivuriro

By
Didyne Hirwa
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0

Kanseri y’igifu ni imwe muri kanseri zizwiho kubabaza cyane. Gusa kuri benshi bayirwara, ntibakunze kumva ububabare iyo igitangira.

Kimwe na kanseri zindi zitandukanye, kanseri y’igifu nta bimenyetso ijya ikunda kugaragaza

Kuribwa mu gifu bya hato na hato, bishobora kukubaho gusa ntibyerekana ko ari kanseri y’igifu, iyi kanseri ntikwirakwizwa mu muryango. Akenshi iterwa n’imihindagurikire mu buryo umubiri ukoramo.

Dore ibimenyetso 5 ugomba kwitondera

  1. Gutakaza ubushake bwo kurya byoroshye

Hari igihe ujya kurya wumva ushonje, wamara gukoramo 2 ukumva urahaze, ibiryo ukumva ntukibishaka. Iki ni kimwe mu bimenyetso bishobora kukwereka ko wibasiwe na kanseri y’igifu.

  1. Kubona amaraso mu byo wituma cg warutse

Nubwo hari izindi ndwara zishobora kugutera kugaragaza amaraso mu byo witumye. Gusa amaraso aza mu gihe urwaye kanseri atandukaniye n’ayo ku zindi ndwara kuko yo aba yijimye cyane.

Niba uruka, ukabona amaraso atukura cyane, nicyo gihe cyo kugana kwa muganga, ukisuzumisha neza ko Atari kanseri iri kuza.

  1. Gutakaza ibiro cyane

Hari indwara nyinshi zishobora gutuma utakaza ibiro ku buryo bworoshye, urugero nka diyabete ndetse n’indwara zibasira imikorere y’amara.

Niba utakaza ibiro cyane ku buryo bugaragara, kandi ukaba nta kindi ukora ngo bigabanuke cyane, ni ngombwa kugana kwa muganga ukamenya neza impamvu ibitera.

Iyi kanseri y’igifu irababaza cyane

  1. Kumva ibyuka, kwituma impatwe ndetse n’impiswi

Mu gihe ugitangira kwibasirwa na kanseri y’igifu, mu gifu hawe hahora ibyuka byinshi, amara ntaba agifunguka neza. Kwituma impatwe cg impiswi, nta mpamvu yindi ukeka yabiteye nk’ibyo wariye cg wanyoye, bishobora kwerekana ko uturemangingo two mu gifu, tutagikora neza.

Nubwo ibi bimenyetso, atari byo byakwereka ko wugarijwe na kanseri y’igifu, igihe ubonye byinshi muri ibi ni ngombwa kwihutira kugana kwa muganga.

  1. Ikirungurira kidashira

Ikirungurira, igogorwa rikorwa nabi n’ibindi bimenyetso byerekana ko igifu kitagikora neza, bishobora kuba kimwe mu bimenyetso biza hakiri kare, mu gihe urwaye kanseri y’igifu.

 

Iyi kanseri, ikunze kwibasira abagabo cyane cyane, nk’uko bigaragazwa n’umurango w’abanyamerika ushinzwe kanseri, umuntu 1 mu bantu 111 ajya yibasirwa n’iyi kanseri mu buzima bwe. Gusa iyi kanseri iravurwa igakira.

Nuramuka ubonye ibi bimenyetso bikurikira uzihutire kwipimisha SIDA

By
Didyne Hirwa
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ubwandu bwa virusi ya HIV

Ubwandu bwa virusi ya HIV cg SIDA ni indwara udashobora gupimisha ijisho cg ngo urebe umuntu uyimuboneho cyereka kwa muganga honyine nyuma yo gusuzumwa.

Uburyo bwizewe bwo kwirinda ubu bwandu ni ukwifata, kudacana inyuma ku bashakanye cg se byose byakwanga ukibuka gukoresha agakingirizo mu gihe ukora imibonano mpuzabitsina n’abantu batandukanye.

Kumenya uko uhagaze bigufasha kubaho igihe kirekire ndetse no kudakomeza kwanduza benshi, mu gihe wasanga waranduye.

Kwipimisha ubwandu bwa HIV hakiri kare bikurinda kurwaragurika no kuzahazwa n’indwara z’ibyuririzi.

Dore ibimenyetso n’ibiranga ubwandu bwa virusi ya HIV ushobora kubona mu gihe ikigufata

  1. Umuriro

Mu gihe wakoze imibonano mpuzabitsina idakingiye, kugira umuriro nicyo kimenyetso cya mbere cy’ubwandu bwa virusi ya HIV. Iyo virusi ikimara kwinjira mu mubiri wawe, ushobora kugira ibimenyetso nk’iby’ibicurane. Umuriro uba uterwa nuko virusi ziri kwinjira mu maraso yawe abasirikare b’umubiri bakagerageza kuzirwanya. Akenshi uyu muriro niyo wanywa imiti iwukuraho, ntupfa kugenda, ibi bikurikirwa no kubira ibyuya byinshi nijoro.

  1. Kubira ibyuya nijoro

Uko ubwandu bwa virusi ya HIV bugenda bukwira mu mubiri, ibimenyetso nk’iby’ibicurane bikomeza kwigaragaza. Ushobora kuryama nijoro wumva ubushyuhe ari ubusanzwe, uko ijoro rigenda ubushyuhe bukagenda bwiyongera ku buryo budasanzwe. Umubiri wawe utangira gusohora ibyuya kugira ngo ugumane igipimo cy’ubushyuhe ugomba kubaho, aha niho uzabyuka ubona amashuka cg imyenda warayemo yatose cyane.

  1. Inkorora

Inkorora itazana igikororwa kandi ihoraho itangira kukwibasira. Akenshi iyi nkorora ntikizwa n’imiti isanzwe ikiza inkorora. Iki ni ikimenyetso cy’uburyo umubiri wawe utangiye kwitwara ku bwandu bushya. Inkorora kandi ni ikimenyetso cy’uko ubudahangarwa bwawe bwibasiwe. Ishobora kubyara nyuma y’igihe umusonga, indwara ikomeye cyane kandi izahaza umubiri.

  1. Kubabara umutwe

Kimwe mu bimenyetso bindi bisa nk’iby’ibicurane ni ukubabara umutwe bihoraho. Hari igihe kubabara umutwe bitangira guhinduka kubabara umutwe w’uruhande rumwe, bavuga ko umutwe w’uruhande rumwe ukabije iyo ukubabaza iminsi irenga 15 mu kwezi kumwe. 50% y’abanduye HIV bahita bumva ububabare bw’umutwe nk’ikimenyetso, mu gihe 27% bo bumva uburibwe uruhande rumwe.

  1. Kokera mu muhogo

Kokera mu muhogo bishobora kuba ikimenyetso nacyo cy’ubwandu bushya. Ibi byerekana ko umubiri uri guhangana na virusi za HIV nshya zawinjiyemo, ibi kandi bishobora no kuza nyuma igihe ubudahangarwa bw’umubiri buzaba butangiye kuneshwa. Kokera mu muhogo bishobora guterwa n’ibisebe byaje mu kanwa, mu muhogo cg mu gifu.

  1. Kumva ubabara umubiri

Kubabara imikaya no mu ngingo (aho amagufa ahurira) ni kimwe mu bimenyetso byerekana ubwandu bukiba. Ibi bishobora guterwa n’ububyimbirwe mu ngingo zikora abasirikare b’umubiri (lymph nodes) ziba ziri gukora benshi ku bwinshi. Bigira ingaruka kuri izi ngingo, kuko bitera imikaya kimwe n’izindi ngingo kubyimbirwa cyane. Ibi byose bishobora gutera indwara zikomeye nka arthritis n’izindi ndwara zo mu ngingo.

  1. Umunaniro udasanzwe

Umunaniro udasanzwe utewe n’ubwandu bwa virusi ya HIV nicyo kimenyetso benshi batajya bitaho. Abantu benshi bakunda kugira umunaniro ukabije bagakeka ikindi kibazo kibitera nko gukora cyane cg kutaruhuka bihagije. Umunaniro udasanzwe hahandi uryama ukabyuka wumva ukinaniwe cyane uba ukwiye kwihutira kwa muganga ukamenya ikibitera. Iyo ubwandu bumaze kwinjira mu mubiri nyuma y’agahe gato ntiwongera kumva uyu munaniro, ugaruka nyuma igihe SIDA itangiye kugaragara.

Kanda hano  usome umenye itandukaniro rya HIV na SIDA

  1. Ubwandu bw’imiyege

Ubwandu bwa HIV iyo bukibasira umubiri bushegesha ubudahangarwa. Ikimenyetso cyerekana ko ubudahangarwa bwawe bufite imbaraga ni ubwandu butandukanye butangira kwibasira umubiri. Ubwandu bw’imiyege (yeast/champignon) nibwo bwiganza cyane, bwibasira cyane abari n’abategarugori, ubugaragara cyane ni imiyege yitwa Candida. Yibasira cyane cyane ibice by’imyanya ndagagitsina, igogorwa n’ahandi. Gukoresha imiti isanzwe ntacyo bitanga kugeza igihe imiti igabanya ubwandu itangiye gufatwa.

  1. Gutakaza ibiro

Iki ni kimwe mu bimenyetso bigenda bigaragara cyane uko ubwandu bugenda bukura. Iyo ucyandura, bya bimenyetso bimeze nk’iby’ibicurane bishobora gutera iseseme, guhitwa no kuruka. Ibi nibyo bitera gutakaza ibiro. Uko ubwandu bugenda bukura, niko ibiro bigabanuka ku buryo bugaragara.

Gutakaza ibiro bikabije bivugwa, igihe watakaje guhera 10% y’ibiro byawe mu gihe cy’iminsi 30 kandi ugaragaza ibindi bimenyetso bijyana no gutakaza ibiro; byasobanuwe n’ikigo cy’abanyamerika gishinzwe kwita ku buzima na serivisi za muntu

  1. Gufuruta uruhu no guhindura ibara

Iki ni kimwe mu bimenyetso byigaragaza cyane, bizwi ku izina rya “HIV rash”. Bigaragara muri 85% y’abacyandura. Gufuruta no guhindura ibara ku ruhu bishobora kubyara ibiheri binini cyane cyane mu bice bishyuha by’umubiri, nk’imyanya ndagagitsina cg mu maso. Akenshi ibi biheri biba bitukuye kandi biretsemo amazi

Ibiheri bituruka kuri SIDA
Guhindura ibara ukazana ibiheri byitwa HIV rashes ni kimwe mu bimenyetso by’ubwandu

  1. Udusebe duto (cyane cyane ku munwa)

Udusebe duto dutangira kuza ni ikimenyetso cy’ubwandu bwa HIV, duterwa na virusi yitwa Herpes Simplex, dushobora kuza ku gitsina, ku munwa cg mu kibuno. Buri muntu wese ashobora kurwara herpes kabone nubwo ataba afite HIV, ku bafite ubwandu bwa HIV bo bihora bigenda bigaruka.

Herpes ni indwara igaragazwa no kuzana udusebe ku munwa, igitsina cg mu kibuno
Herpes ni indwara igaragazwa no kuzana udusebe ku munwa, igitsina cg mu kibuno

Mu gusoza reka tuvuge ko ibi atari byo bimenyetso byonyine bigaragaza uwafashwe n’ubwandu bwa virusi ya HIV, abantu bamwe na bamwe hari igihe batanagaragaza akamenyetso na kamwe. Ibi ni bibi cyane kuko iyo bitagaragaye ugakomeza gukora imibonano idakingiye, usibye gukwirikwiza virusi ya HIV mu bandi uba nawe uri kwikururira ibyago bikomeye kuko umubiri wawe ugenda urushaho gucika intege.

Niba utekereza ko ushobora kuba waranduye cg ufite ibyago byo kwandura, ipimishe vuba bishoboka bizakurinda kuba warwara indwara z’ibyuririzi zituruka kuri SIDA.

Ibinure bya omega-3, aho bikomoka n’akamaro kabyo

By
Francois Jassu
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0

Mu nkuru zatambutse twagiye tuvuga kuri ibi binure bya omega-3, ndetse tunagenda tuvuga bimwe mu byo bitumarira nyamara ntitwabivuzeho ku buryo burambuye.

Muri iyi nkuru tugiye kuvuga birambuye kuri ibi binure bya omega-3, tuvuge akamaro kabyo mu mubiri ndetse tunavuge aho ushobora kubisanga mu mafunguro

 

Ubusanzwe ibi binure biri mu buryo butatu ari bwo DHA (Docosahexanoic Acid), EPA (Eicosapentaneoic Acid) na ALA (Alpha Linoleic Acid).

Ibinure ya ALA byo tubisanga mu bimera n’ibikomoka ku matungo arisha naho EPA na DHA tukabisanga mu mafi.

Gusa ubushakashatsi bugaragaza ko EPA na DHA ari byo bifitiye umubiri akamaro cyane kurenza ALA.

 

Akamaro ku buzima

 

  1. Imikorere myiza y’umutima

 

Ibinure bya omega-3 dusanga mu mafi yarobwe mu mazi atemba (Atari ayororewe mu byuzi cyangwa se ngo akurwe mu Nyanja) bigira akamaro mu kuringaniza imiterere y’umutima, kugabanya umuvuduko udasanzwe w’amaraso, kurinda ko amaraso yakipfundika no kurinda kubyimbirwa bishobora kuba ku miyoboro y’amaraso ibi byose bikaba ari bimwe mu byatera umutima gukora nabi no guturika kw’imitsi y’amaraso.

Ubushakashatsi bugaragaza ko kurya amafi byibuza rimwe mu cyumweru bigabanya ibyago byo guturika kw’imitsi ijyana amaraso mu bwonko ku gipimo cya 50%.

 

  1. Kurwanya kanseri

Kurya ibyo mu Nyanja inshuro hagati ya 2 na 3 mu cyumweru byagaragaye ko bikingira kanseri zinyuranye. Ni mu gihe kuko ibi binure bya omega-3 bizwiho kurwanya kubyimba, imwe mu mpamvu zishobora gukurura kanseri.

Ndetse kurya ibirimo iyi omega-3 ku bwinshi bishobora kongerera iminsi abasuzumwemo kanseri ndetse bakaba bari ku miti yayo.

By’umwihariko ibi binure birwanya kanseri ya porositate, iy’amabere n’iy’amara.

 

Mu mafi dusangamo ibinure bya DHA na EPA naho ahandi ni ALA

  1. Kurwanya kwiheba no gufasha ubwonko gukora neza

 

Ubwonko bugizwe ahanini n’ibinure ndetse kugirango bukore neza cyane bikaba bisaba ko bubona ibinure bihagije bya EPA na DHA. Ibi binure bikaba bifasha ubwonko mu guhanahana amakuru no kutabyimbirwa ndetse bikabufasha kudasaza vuba.

Si ibyo gusa kuko ibi binure birwanya kwiheba no kwigunga ndetse bikarwanya indwara yo kwibagirwa ikunze gufata abageze mu zabukuru.

 

  1. Kurwanya kubyimbirwa

 

Kubyimbirwa cyane cyane mu ngingo (rubagimapnde, goute, n’izindi ndwara zose zo kubyimbirwa) bishobora kuvurwa no gukurwaho no kurya ifunguro rikungahaye kuri ibi binure bya omega-3. Si ibi gusa kuko ibi binure binarwanya kuribwa amagufa bikunze gufata abageze mu zabukuru

 

  1. Ibindi

Uretse ibi tuvuze mu magambo arambuye, ibinure bya omega-3 kandi byagaragaye ko bifasha mu bafite indwara n’ibibazo bikurikira, iyo bari kurya amafunguro akungahaye kuri byo:

 

  • Diyabete
  • Cholesterol mbi
  • Kugumbaha (kutabyara)
  • Gutumba umaze kurya
  • Indwara y’imitsi
  • Agahinda gasaze
  • Ibiturike byizana ku ruhu
  • Kutareba neza ukabona ibihu

Kandi bifasha mu gutuma imisatsi idapfuka, ikabyibuha ndetse n’inda ikakugwa neza iyo utwite.

Iyo ibi binure bibaye bicye

Ku bantu batarya ibikomoka ku matungo cyangwa amafi, akenshi bakunze kugira ikibazo cyo kugira ibi binure bidahagije mu mubiri wabo kuko ibikomoka ku bimera bitagira ingufu kimwe n’ibiva ku mafi.

Ibimenyetso byerekana ko ukeneye ibi binure bya omega-3 mu mubiri ni :

  • Kutibuka cyane
  • Uruhu rwumagaye
  • Ibibazo ku mutima
  • Kugira umunabi kenshi
  • Kuribwa mu ngingo
  • Indwara zo kutagira ubudahangarwa buhagije

Amafunguro tubisangamo

Nkuko twabivuze tugitangira ibi binure biri mu moko atatu ariyo ALA, DHA na EPA.

ALA iboneka mu bimera n’ibikomoka ku matungo arisha naho DHA na EPA bikaboneka mu mafi

Ubusanzwe ku munsi abagabo bakenera 1.6g z’ibi binure naho abagore bo bakenera 1.1g zabyo ku munsi.

Tubisanga rero aha hakurikira:

  • Amafi ya sardines
  • Amafi ya salmon
  • Amafi ya mackerel
  • Inyama z’inka zitunzwe no kurisha
  • Flaxseed
  • Utubuto twa chia
  • Ubunyobwa mu moko yabwo
  • Avoka
  • Ifi ya tuna
  • Amata n’ibiyakomokaho biva ku nka zirisha
  • Amashu cyane cyane choufleur
Amwe mu mafunguro dusangamo omega 3

 

Guhumeka neza uko bigenda n’uburyo bikwiye gukorwa

By
Francois Jassu
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7

Guhumeka ni ukwinjiza umwuka tuzi nka oxygene (soma ogisijeni) (O2) ugasohora uwitwa gaz carbonique (soma gazi karubonike) (CO2). Ibi bibera mu mazuru kuko niyo yakorewe kunyuramo umwuka uhumeka kandi arimo n’ubwoya bugenewe gutangira imyanda iza muri wa mwuka.

Nubwo rimwe na rimwe nk’iyo turi kwahagira cyangwa turwaye ibicurane usanga duhumekera mu kanwa, nyamara ni amakosa tuba dukoze iyo bikozwe umwanya munini. Kuko uko mu kanwa hakoze siko mu mazuru hakoze kandi guhumekera mu kanwa byongera ibyago byo kuba warwara isundwe, indwara yo kunuka mu gihanga, ndetse no kugira mu kanwa hahora humagaye.

Ese guhumeka bigenda bite, bimaze iki?

Ibimera nibyo biduha umwuka duhumeka. Rero dukoresheje amazuru yacu, wa mwuka urinjira ukagera mu bihaha.

Iyo duhumeka twinjiza umwuka uvuye ku bimera uwo dusohoye bikawukoresha, gutyo gutyo

Iyo ugezeyo uhura n’amaraso aba avuye mu mubiri aje gutunganyirizwa mu bihaha nuko hakabaho icyo twakita nk’igurana maze ahari hari wa mwuka wa CO2 hagasimburwa na O2.

Iyo birangiye amaraso arimo O2 akwirakwizwa mu mubiri nuko ya O2 igahura n’intungamubiri ziba zavuye mu byo twariye cyangwa twanyoye icyo gihe biba biri mu ishusho y’isukari (C6H12O6). Nuko ya sukari igakorana n’uwo mwuka maze bigatanga imbaraga zituma umubiri wacu ukomeza gukora, tugakomeza kuba bazima.
Mu butabire (chimie/chemistry) tubyerekana dutya:

C6H12O6+6O2 ->6H2O+6CO2+Energy

Guhumeka bisohora imyanda n'amazi ariko binatanga imbaraga
Iyo uhumeka, isukari yo mu mubiri ihura n’umwuka duhumeka nuko bigatanga imbaraga

Ziriya mbaraga rero niwo musaruro wa mbere wo guhumeka. Ibindi tubifata nk’imyanda kuko iriya CO2 irasohoka mu gusohora umwuka uhumeka.

Muri macye;

  • Nta bimera, nta guhumeka
  • Iyo tudahumetse, nta mbaraga
  • Nta mbaraga, nta buzima
  • Iyo hatari ubuzima, ni ugupfa.

RENGERA UBUZIMA BWAWE UHUMEKA UMWUKA MWIZA.

  • Utera ibiti ahagukikije
  • Wirinda ibyuka bihumanya ikirere
  • Ureka kunywa itabi kuko ryangiza ibihaha bigufasha mu guhumeka.
  • Ufungura amadirishya y’inzu ku manywa kugira ngo umwuka mwiza winjire
  • Wivuza hakiri kare indwara zose zikubuza guhumeka neza

Amagara araseseka ntayorwe 

Ibihumyo, ibyo kurya by’ingenzi. 

By
Francois Jassu
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2

Ibihumyo nubwo ari ibyokurya twashyira mu itsinda ry’ibimera, ariko mu by’ukuri byo si ibimera kuko ntibikora ikizwi nka photosynthese akaba riyo mpamvu bitagira ibara ry’icyatsi muri byo, ahubwo biba bisa n’umweru. Gusa nanone ntitwabishyira ahandi kuko bikurwa mu butaka muri macye biramera.

Muri byo rero dusangamo ibi bikurikira;

  • Sodium yo ku gipimo cyo hasi cyane
  • Vitamin B zinyuranye nka riboflavin, folate, thiamin, pantothenic acid, na niacin.
  • Habonekamo kandi vitamin D, ikaba ariho mu bimera iboneka gusa
  • Harimo kandi selenium, potassium, umuringa, ubutare, na phosphore.
  • Habamo fibre zizwi nka beta-glucans.
  • Harimo na choline, ifasha mu bitotsi, imikorere y’imikaya, kwiga no kwibuka.

Akamaro ku buzima.

  • Igipimo cya cholesterol.

Ibihumyo muri byo nta binure ahubwo harimo poroteyine izwi nka lean. Fibre zirimo na za enzymes zinyuranye bituma igipimo cya cholesterol kigabanuka. Si ibyo gusa kuko ya lean protein ifasha umubiri gutwika cholesterol iyo yinjiye. Twibutseko kugira cholesterol mbi (LDL) mu mubiri byongera ibyago byo kurwara indwara zinyuranye z’umutima.

  • Isereri

Ubusanzwe isereri iterwa no kugira ubutare bucye mu mubiri. Umurwayi w’isereri arangwa n’umunaniro uhoraho, umutwe, imikorere mibi y’imitsi n’urwungano ngogozi. Ibihumyo rero ni isoko nziza y’ubutare (fer/iron) umubiri ukenera, bifasha mu ikorwa ry’insoro zitukura bityo umubiri ugakora uko bikwiye.

  • Kanseri y’amabere  n’iya prostate.

Kuba mu bihumyo dusangamo beta-glucans na linoleic acid, bibiha ingufu zo gufasha umubiri wacu guhangana nizo kanseri. By’umwihariko linoleic acid ifasha mu gukuraho ingaruka za estrogen yabaye nyinshi. Ubwiyongere bw’uyu musemburo nibwo buza ku isonga mu gutera kanseri y’ibere ku bagore bari mu gihe cyo gucura, naho beta-glucans zo zikabuza ikura ry’uturemangingo dutera kanseri cyane cyane kuri prostate.

  • Kurwanya diyabete.

Ibihumyo nkuko twabibonye nta binure bigira, nta cholesterol, bifitemo ibinyasukari bicye cyane, ahubwo bikize kuri protein, amavitamini n’imyunyu ngugu. Bifite kandi amazi menshi na fibre. Ikirenze kuri ibyo, bifite insulin y’umwimerere na enzymes  zibifasha gushwanyaguza isukari iri mu byo turya. Kandi binafasha impindura, umwijima n’izindi mvubura mu mikorere yazo. Si ibyo gusa kuko binafite ubushobozi bwo kurwanya indwara ziterwa na mikorobi zikunze kuzahaza abarwayi ba diyabete.

  • Ubuzima bw’amagufa.

Kuba bikungahaye kuri  calcium bifasha mu gukorwa no gukomera kw’amagufa. Si ibyo byonyine kuko binafasha mu kurinda no kurwanya indwara zo kubabara mu ngingo, rubagimpande, goute, n’indwara zose zitera guhinamirana.

Ibihumyo bigisarurwa

  • Kwinjiza intungamubiri.

Ibihumyo nicyo kimera cya mbere dusangamo vitamin D. iyi vitamin akamaro kayo harimo gufasha umubiri gukurura intungamubiri zaje mu byo turya, by’umwihariko calcium na phosphore. Kuba byo ubwabyo bikungahaye kuri iyo myunyungugu, bikagira na vitamin D muri byo, bibigira ifunguro ry’agaciro.

  • Kongera ubudahangarwa.

Ergothioneine, iboneka mu bihumyo izwiho guhangana no gusohora imyanda n’uburozi mu mubiri. Iboneka kandi mu bihumyo gusa, ikaba ubwayo irimo soufre; umunyu ngugu udakunze kuboneka mu byo kurya byinshi.

  • Kurwanya mikorobi.

Ibihumyo  byifitemo antibiyotike z’umwimerere zimeze nk’izo dusanga mu miti yo mu bwoko bwa penicillin (twavuga amoxicillin, cloxacillin, ampicillin, n’izindi), kandi ni mu gihe kuko nubundi penicillin ikorwa mu miyege. Ibi bituma bifasha umubiri guhangana n’indwara ziterwa na bagiteri na zimwe mu ziterwa n’imiyege, bigafasha ibisebe gukira ntibinazane amashyira.

  • Umuvuduko udasanzwe w’amaraso.

Ibihumyo bikize ku munyu ngugu wa potassium. Uyu munyu uzwiho gufasha mu gutuma imitsi y’amaraso yaguka bityo bigafasha mu guhangana n’indwara y’umuvuduko udasanzwe.

  • Selenium.

Uyu munyu ngugu uboneka cyane mu bikomoka ku matungo, unaboneka ku gipimo cyiza mu bihumyo. Uyu munyu utuma amagufa, amenyo, inzara n’imisatsi bikomera ndetse bikaramba. Si ibyo gusa kuko unafasha mu gusohora imyanda mu mubiri.

Ikindi kandi ibihumyo ni ifunguro ryiza ku bifuza gutakaza ibiro ariko bakaba bakomeye bitewe na lean protein ibonekamo.

Icyitonderwa.

Ibihumyo biraribwa ariko biri mu muryango w’ibyo twakita imiyege, birimo ibiribwa n’ibitaribwa. Ibitaribwa habamo n’ibifite uburozi bwica.

Mu kubitegura rero banza umenye neza ko ibyo ufite biri mu biribwa. Akenshi ibyo tuzi mu Rwanda biribwa harimo ibyobo, intyabire, imegeri, ibihepfu n’ibindi bitewe nuko mu karere runaka babyita.

Niba utabisobanukiwe neza, mbere yo kubyica (niko kubisarura byitwa), wabaza umuntu ubimenyereye niba ibyo wabonye biribwa.

Ubu bwoko bufite uburozi, bwanakwica.

Ibitica nabyo kandi bishobora gutera indwara zimwe na zimwe nk’ibihushi, ibifaranga (ibikoroto) , ibimeme, n’izindi ndwara ziterwa n’imiyege.

Twongereho ko ibihumyo bitekwa bigisarurwa, waba utari bubiteke ukabyanika cyangwa ukabibika muri frigo. Gusa iyo uhisemo kubishyira muri frigo urabironga noneho ugacamo udusate ukavangamo amavuta, ukabona kubishyiramo. Iyo bitinze birabora, kandi bikaba byazana muri byo uburozi.

Uko wakivura ibicurane udakoresheje imiti yo kwa muganga

By
Francois Jassu
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0

Ibicurane, gufungana mu mazuru, kokera mu mihogo, kwitsamura. Ibi iyo bikubayeho nta kabuza uba urwaye indwara tumenyereye nka gripe. Nubwo ibimenyetso bihinduka, ndetse bikiyongeraho kumeneka umutwe n’umuriro rimwe na rimwe, indwara zose zo muri ubu bwoko ziterwa n’amoko arenga 200 ya virusi. Uretse ibi kandi, igituma bamwe bibazahaza abandi ugasanga ntakibazo bafite biterwa n’ubwirinzi bw’imibiri yacu ari bwo budahangarwa butanganya ingufu. Mu yandi magambo uko ubudahangarwa bwawe bwiyongera niko umubiri wawe ariko urushaho kubasha guhangana n’izi ndwara zinyuranye ziterwa na virusi.

 

Nyamara nubwo bimeze bityo hari amafunguro ushobora gufata bikaba byagufasha guhangana n’ibicurane utiriwe ukoresha imiti yo kwa muganga na cyane ko burya irya miti itangwa mu kuvura grippe ari ivura ibimenyetso gusa (kuko virusi nta muti igira).

 

Ibyokurya bifasha guhangana n’ibicurane

 

  1. Ifi za sardines

Izi fi ziri mu itsinda ry’amafi afite ibinure dore ko zikungahaye ku binure bya omega-3. Ubushakashatsi bugaragaza yuko ibi binure birwanya indwara z’umutima no kubyimbirwa. Si ibyo gusa kuko bifasha uturemangingofatizo nuko bikongerera ingufu ubudahangarwa.

Impamvu izi fi ari zo zivuzwe ni uko ari zo ziyoboye urutonde mu mafi mu kugira iyi omega-3 kuko muri 100g zayo usangamo 1259mg z’ibi binure mu gihe mu ifi za salmon ho usangamo 840mg muri 100g nazo.

Izi fi kandi tuzisangamo poroteyine zinyuranye , karisiyumu na vitamin D.

  1. Poivron

Izi mboga nizo ziyoboye urutonde mu kutugezaho vitamin C dore ko uruboga rumwe runini ruduha 568% za vitamin C dukeneye ku munsi. Iyi vitamin ikaba izwiho kuba ariyo ya mbere mu kongerera ingufu ubudahangarwa bw’umubiri. Si ibyo gusa kuko yonyine izwiho kuvura indwara zinyuranye zifata mu buhumekero, harimo ibicurane aho ifatwa nk’ibinini byo banyunguta.

By’umwihariko iyi vitamin rero ikaba ari nziza ku bageze mu zabukuru, abana abakora siporo cyane kimwe n’abanywi b’itabi kuko bari mu bantu bagira ikibazo cy’ubudahangarwa.

  1. Ibihumyo

Ibihumyo bikize kuri vitamin zinyuranye zo mu bwoko bwa B, selenium n’ibirwanya imyanda n’uburozi mu mubiri. Ibi byose bikaba bituma ibihumyo nabyo biza ku rutonde rw’amafunguro afasha mu kongerera ingufu ubudahangarwa aho bifasha umubiri gukora uturemangingo turwanya indwara zandura, harimo n’ibicurane

By’umwihariko vitamin B2 na B3 zituma ubudahangarwa bukomera naho selenium ikaba ingenzi mu kurwanya ibicurane n’ibindi bigendana na byo.

Mu kubiteka ni byiza ko wahitamo ibyishwe ku mugina kurenza ibihingwa mu mazu yabigenewe kuko ibyo ku mugina biba ari umwimerere.

 

  1. Isosi y’inyama

Kuva na kera usanga bizwi ko guhuta isupu ishyushye cyangwa se umufa bifasha mu kuvura ibicurane dore ko uko ishyushye izamura akuka kakazamukira mu mazuru maze hagafunguka hakoroha.

Mu gukora iyi supu ushobora kwifashisha inyama (ziri ku magufa ariko ngo umufa uboneke), ibitunguru, ibirayi, karoti seleri, poivron ubundi ukabicanirana kugeza bihiye, ntukarange. Ibindi birungo nawe wabyiyongereramo bitewe n’ibikuri hafi

  1. Indimu zidatonoye

Indimu kimwe n’izindi mbuto zo muri uyu muryango (amacunga, mandarine, …) zikize kuri vitamin C ikaba izwiho kongerera ingufu ubudahangarwa bw’umubiri. Usanga indimu cyangwa icunga rimwe biguha 117% bya vitamin C ukeneye ku munsi. Iyi vitamin kandi ifatanya n’ibindi binyuranye mu kongerera umubiri ingufu zo guhangana n’indwara.

Igishishwa nacyo rero burya kibamo limonene ikaba izwiho guahngana na za bronchite n’ibindi binyuranye bifata mu muhogo. Niyo mpamvu ari byiza ko mu gihe ugiye kurya indimu cyangwa icungwa kubironga neza noneho n’ibishishwa ukabirya kugirango iyo limonene ntigucike.

Iyi limonene kandi irwanya kanseri ndetse ikanafasha abifuza gutakaza ibiro.

  1. Tangawizi

Hashize imyaka isaga 2000 tangawizi ikoreshwa mu buvuzi gakondo mu bihugu by’iburasirazuba (Aziya) kandi ikaba ikoreshwa mu kuvura by’umwihariko indwara zo mu buhumekero.

Icyayi kirimo tangawizi kikaba kizwiho gufungura mu mazuru no mu mihogo. Ndetse burya ngo inarwanya isesemi ikunze kugirwa n’abagore batwite.

Mu kuyikoresha ntuzibagirwe gushyira mu cyayi umutobe w’indimu n’ubuki kuko bizongera ingufu z’uwo muti.

 

Icyitonderwa

 

Mu gihe ukoresheje ibi tuvuze ukabona indwara ntiri koroha ni byiza kugana kwa muganga bakagufasha

Tangawizi n’indimu ntibyemewe ku bana bari munsi y’umwaka bavutse.

 

Sport 5 zagufasha kwirinda kuribwa mu mavi no kwangirika uko ugenda ukura

By
Didyne Hirwa
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0
sport zirinda kubabara mu mavi

Uko ugenda ukura mu myaka, niko mu ngingo n’ahandi amagufa ahurira hagenda hatakaza imikorere yaho, bikaba byazana rimwe na rimwe uburibwe.

Bumwe mu buryo bwo kwirinda ubu buribwe bwo mu ngingo harimo guhindura uburyo ubaho, mbere na mbere ugomba kugira ibiro bijyanye n’uko ureshya; uko ibiro byiyongera niko mu ngingo hawe harushaho kuremererwa bityo bikaba byagutera ububabare rimwe na rimwe.

Sport zirinda kubabara mu mavi

  1. Kugenda n’amaguru

Kugenda n’amaguru ni imwe muri sport nziza ku buzima muri rusange, no gutuma umererwa neza, ikindi kandi ni ingenzi cyane ku mavi atangiye gusaza.

Iyi sport, ikoresha umutima, bityo ikarinda ingingo kwangirika no guhorana ibiro bikwiye, cyane cyane uko ugenda ukura mu myaka.

Kugenda n’amaguru byibuze iminota 30 ku munsi byagufasha kurwanya ubuzima bwo kwicara, no kuba watangira guhinamirana.

Soma birambuye uburyo kugenda n’amaguru byagufasha guhorana akanyamuneza https://umutihealth.com/2017/03/kugenda-namaguru/

  1. Kunyonga igare

Kunyonga igare ni imyitozo ngorora mubiri y’ingenzi ku bantu bakunze kugira ububabare mu mavi. Ni sport ifasha mu gukomeza imikaya yegereye amavi, atangije aho amagufa ahurira. Iyo imikaya yawe y’amaguru ikomeye, niko bigira uruhare runini mu kurinda ububabare mu mavi

  1. Koga

Koga ni sport ifitiye akamaro cyane ingingo, ituma zikoreshwa neza kuko uba uri mu mazi. Bigabanya guhina ingingo ukababara, no gukomeza amagufa y’amaguru n’amavi.

Niyo waba ubabara mu mavi, koga mu mazi bizagufasha gukuraho ubu bubabare.

  1. Sport zikoresha amaguru

Gukomeza imikaya ikikije aho amagufa ahurira ku mavi n’ingenzi cyane kuko birinda ububabare mu mavi.

Iyi myitozo ngorora mubiri ushobora kuyikorera muri gym cg se ukaba wayikorera iwawe udakeneye ibyuma bihambaye.

Uko wayikora;

  1. Uzamura amaguru yose icyarimwe, hanyuma
  2. Ukayamanura ariko ntakore hasi. Hanyuma ushobora kubikora inshuro 3, ugenda ubara kugeza ku 10.
Iyi ushobora kuiyokorera ubwawe mu rugo nta byuma ukeneye
Iyi yo isaba ibyuma byabugenewe biboneka muri gym

5. Imyitozo ngorora mubiri izwi nka steps

Uko ugenda ukura, niko mu ihiniro ry’ahakikije amavi hagenda harushaho korohera, bivuze ko akantu gato gashobora kuhangiza bityo kagatera ububabare mu mavi. Ikindi kandi umubiri ntuba ugifite ubushobozi bwo kwirinda nk’iyo ukiri muto, bityo kuvunika bikaba byabaho mu buryo bworoshye.

Mu rwego rwo gutuma amavi yawe arushaho gukomera, steps; iyi ni sport ikorwa neza muri gym, zishobora kugufasha.

 

Sport zirinda amavi kwangirika
Step ni sport zikorwa hifashishijwe akabaho ugenda ukandagiraho

Menya bimwe mu byo abagore bahura nabyo bitaba ku bagabo

By
Francois Jassu
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0

Twese, abagabo n’abagore dufite ibyo duhuriraho mu buzima nyamara uko duteye hari ibitandukanye. Abagore nibo batwita, bakabyara, bakonsa, bakajya mu mihango ndetse abagore baracura mu gihe abagabo barinda basaza bakibyara. Ntiduhuza igitsina, ingano y’amabere n’amabuno si imwe, ijwi ni uko, abagabo bagira ubwanwa abagore (uretse bacye) ntabwo bagira gutyo gutyo…

 

Uko gutandukana mu miterere rero bituma hari ibindi mu buzima tudahuza ndetse hari n’indwara usanga ari umwihariko ku bagore abagabo batazirwara. Nibyo tugiye kurebera hamwe muri iyi nkuru

Ibiba ku bagore ntibibe ku bagabo

 

  1. Kanseri y’inkondo y’umura

Iyi kanseri twavugako ariho itangiye kumenyekana cyane mu bihugu byacu ariko ni indwara usanga mu bagore batari bacye hirya no hino ku isi. Kuba ifata inkondo y’umura biyigira indwara y’umwihariko ku bagore.

Kugeza ubu iyo usanze uyirwaye hari imiti uhabwa igabanya ibyago byo kuba yaguhitana kandi kuyisuzumisha ku gihe ni imwe mu nzira nziza zo kurengera ubuzima bwawe.

Iyi kanseri ikaba iterwa na HPV (Human Papilloma Virus) ikaba ari virusi yandurira mu mibonano mpuzabitsina. Byumvikane ko kuba wanduye iyi virusi byongera ibyago byo kurwara iyi kanseri.

Kugeza kuri ubu urukingo rw’iyi kanseri ruratangwa mu Rwanda ku bakobwa bakiri bato (batarakora imibonano mpuzabitsina) rukaba rutangirwa Ubuntu kandi.

Gusa niba urengeje imyaka y’urukingo ushobora kwisuzumisha bakakurebera nib anta HPV wanduye cyangwa nib anta byago byo kurwara iyi kanseri waba ufite

 

  1. Ubuzima bw’amabere

Nubwo tuvuze ubuzima bw’amabere, turashaka kuvuga kanseri y’ibere, ifata abagore cyane kurenza abagabo kuko nabo ishobora kubafata nubwo ari umubare uri hasi cyane.

Iyi kanseri y’amabere ikaba ari kanseri ibabaza kansi yica iyo idasuzumwe hakiri kare aho kuyivura hakoreshwa uburyo bwo kubaga ibere ryanfashwe rigakurwaho cyangwa se hagashiririzwa.

 

Kwisuzumisha nibyo bizakubwira niba ufite iyi kanseri cyangwa ufite ibyago byo kuba wayirwara. By’umwihariko niba wumva mu ibere ryawe harimo igiturugunyu kikurya kandi kigenda gikura wizuyaza kwipimisha kanseri.

Kandi ubu mu Rwanda ku bakoresha ubwisungane mu kwivuza (mutuelle de santé) iyo urengeje imyaka 35 wemerewe kwisuzumisha indwara zose (general medical check-up) bakakwishyurira

  1. Zimwe mu ndwara zandurira mu mibonano mpuzabitsina

Nubwo izi ndwara zidafata abagore gusa ariko nyinshi muri zo nibo zibasira cyane kurenza abagabo. Kandi uretse no kuba ari bo nyinshi zibasira ni nabo zigiraho ingaruka cyane kurenza abagabo.

Kandi igituma zibabera ikibazo ni uko kuri bo ahanini zitagaragaza ibimenyetso, ndetse n’izibigaragaje zikagira ibyenda gusa hamwe umugore anashobora kwitiranya ibimenyetso n’impinduka zisanzwe mu mubiri we nko kujya mu mihango cyangwa kuba ari mu burumbuke.

Nk’imitezi na chlamydia usanga byenda guhuza ibimenyetso 100%, kubitandukanya bikorwa mu gihe hafashwe ibizami.

Nyamara gutinda kubivuza bitera ingorane zinyuranye nk’ubugumba cyangwa gutwitira inyuma y’umura

Rero igihe cyose ubonye impinduka nto mu mikorere y’igitsina cyangwa urwungano rw’imyororokere ni byiza guhita wisuzumisha ukanafata imiti ku gihe kandi neza kugirango wirinde ibindi byose byakurikiraho

 

  1. Kuboneza urubyaro

Nubwo n’abagabo bashobora kuboneza urubyaro bakoresheje agakingirizo cyangwa kwifungisha burundu ariko usanga ahanini uburo bwo kuboneza urubyaro bukorwa n’abagore kurenza abagabo.

Uhereye ku binini byo kuboneza urubyaro ukageza ku nshinge n’agapira gashyirwa mu gitsina byose bikorwa n’abagore.

Ntitwibagiwe n’agapira gashyirwa mu gitsina kimwe n’imiti ishyirwa mu gitsina ngo yice intanga cyangwa urunigi no kubara, byose bikorwa n’umugore

Gusa mu buryo bwose, ni byiza ko mbere yo kugira ubwo ukoresha ubanza kuganira na muganga akagupima ndetse akagufasha guhitamo uburyo bujyanye n’imikorere y’umubiri wawe

 

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