Imyitwarire yagufasha kongera ubudahangarwa bw’umubiri wawe

Ubudahangarwa bw’umubiri bufatiye runini umubiri wacu kuko nibwo buwufasha mu kwirinda mikorobe n’ibindi byose biba birekereje buri kanya, bigamije gusenya umubiri no kuwangiza. Bugizwe ni ingirangingo, uturemangingo ndetse na proteyine z’uruhurirane zose zikora akazi kamwe ko kurinda umubiri mikorobe z’ubwoko bwose.

Mu gihe ufite urwungano rw’ubwirinzi rukora neza, umubiri ukora neza kandi ibyago byo kurwara bikagabanuka. Mu gihe rudakora neza, niho utangira kwibasirwa n’indwara uhereye; ku bicurane, inkorora, ibibyimba, infection zitandukanye ndetse n’indwara zikomeye nka kanseri n’izindi zose zituruka kuri bagiteri, imiyege na virusi.

Mu gukomeza ubudahangarwa bwawe, twabonye ibyo kurya bitandukanye ushobora kurya. Ushobora gusoma inkuru irambuye hano

Ukongeraho, kuruhuka neza ugasinzira bihagije. Usibye ibi, hari n’imyitwarire yagufasha mu gukomeza ubudangarwa bwawe, bityo umubiri wawe ugahorana ingufu zo guhashya mikorobe.

Imyitwarire yagufasha kongera ubudahangarwa bw’umubiri wawe

1. Ita cyane ku isuku y’umubiri wawe

Isuku ihagije y’umubiri nicyo kintu cya mbere kizagufasha kongera ubudahangarwa bwawe. Mu gihe ufite isuku ihagije, bituma mikorobe zitakuba hafi, kandi bikagufasha no kutazikwirakwiza mu bandi.

Isuku twagiye tuyikangurirwa kuva tukiri bato nk’umuco tugomba gufata;

• Gukaraba intoki mbere yo kurya, nyuma yo kuva ku musarani, ndetse na nyuma yo gufata ikintu cyose cyanduye.
• Koga umubiri buri munsi
• Kumesa imyenda buri gihe mbere yo kuyisubiramo (cyane cyane twe tuba mu bushyuhe)
• Koza amenyo neza byibuze 2 ku munsi. Ukibuka guhindura uburoso bw’amenyo nyuma y’amezi 3.
• Mu gihe ugiye kwitsamura, ni ngombwa kwipfuka ku munwa. Aha ugakoresha ukuboko, aho gukoresha intoki, kuko intoki zigufasha gukwirakwiza mikorobe cyane.
• Mu gihe ufite igisebe, ni ngombwa kugipfuka neza, ukirinda kugikoraho, mu rwego rwo kwirinda gukwirakwiza mikorobe.

Ibi byose uramutse ubikoze mu buzima bwawe bwa buri munsi, wakwirinda indwara nyinshi, kandi ubudahangarwa bwawe bukarushaho gukomera.

2. Kora sport uko ubishoboye

Ikintu cya 2 kizagufasha guhorana ubwirinzi bukomeye ni ugukora imyitozo ngorora mubiri.

Niba udafite igihe gihagije cyo gukora sport, kugenda n’amaguru iminota 30 birahagije.

Imyitozo ngorora mubiri ifasha mu gusukura amaraso, ifasha mu kugabanya ibitera ubyimbirwe urwungano rw’amaraso, ndetse ikarinda ibitera stress. Mu gihe ukora imyitozo ngorora mubiri bifasha mu gukwirakwiza umubiri wose uturemangingo duhashya indwara za infection na kanseri.

Uko ugenda ukura niko uturemangingo tw’ubwirinzi T-cell tugabanuka, sport ifasha mu kutwongera kabone niyo waba ukuze.

3. Kunywa amazi ahagije

Amazi ni ingenzi cyane mu mikorere y’umubiri. Uko waba urya neza kose, mu gihe utanywa amazi ahagije ntacyo uzaba ufasha umubiri wawe.

Mu gihe unywa amazi ahagije, birinda umubiri wawe umwuma, bikongera ubudahangarwa cyane. Amazi afasha mu gusohora imyanda n’ubundi burozi, agatuma uturemangingo n’ingingo zitandukanye zigerwaho n’umwuka mwiza wa oxygen, bityo zigakora neza. Afite akamaro gatandukanye gakomeye ku rwungano ngogozi, kuko afasha igifu mu gusya ibiryo neza, no kwinjiza intungamubiri.

Ni ngombwa kunywa amazi asukuye, kandi atetse neza. Mu gihe utizeye isuku y’amazi, ugomba kunywa amazi afunze neza yo mu ducupa.  

4. Gabanya nubishobora ureke isukari

Isukari (iyi benshi bongera mu cyayi cg igikoma), niba wifuza kugira ubuzima bwiza n’ubudahangarwa bukomeye, kimwe mu bintu byiza ushobora gukora ni ukuyireka cg ukagabanya iyo wafataga.

Irinde cyane cyane itunganyirizwa mu ruganda, igabanya ubudahangarwa bw’umubiri, ikaba bimwe mu byongera indwara nk’ibicurane gukorora n’izindi infection.

Isukari ibigenza ite ngo igabanya ubudahangarwa?

Ihindura imikorere myiza y’uturemangingo tw’amaraso tw’umweru, ifata umwanya w’ahagombaga kujya vitamin C. vitamin C ni ingenzi mu gufasha utu turemangingo gukora neza no guhangana na virusi na bagiteri.

Bivuze ko uko unywa isukari nyinshi, niko vitamin C igera ku basirikare b’umubiri igabanuka, bityo ubudahangarwa bwawe bukagabanuka.

Irinde isukari, wirinde n’ibyo kunywa byongerwamo amasukari yandi nka za fanta n’imigati imwe n’imwe. Mu gihe ushaka ibiryohera ukoreshe ibindi karemano nk’ubuki.   

5. Kumva umuziki ukunejeje

Kumva umuziki ugushimishije bifasha cyane urwungano rw’ubwirinzi cyane.

Mu gihe uri kumva umuziki wishimiye, byongera abasirikare b’umubiri bazwi nka immunoglobulin A. Aba basirikare bakaba bagira uruhare runini mu kurinda ururenda n’uturemangingo twacu.

Soma birambuye akamaro k’umuziki ku buzima bwacu https://umutihealth.com/2017/02/umuziki/

Kumva indirimbo zituje bifasha mu kugabanya urugero rw’umusemburo wa cortisol, uyu akaba ariwo musemburo wa stress, mu gihe wabaye mwinshi mu maraso bitera ibibazo bitandukanye, harimo kurwaragurika, indwara z’umutima, depression n’umubyibuho ukabije.