Ubuzima

Bimwe mu byagufasha kugira ubuzima bwiza

Ubuzima buzira umuze ni intego ya buri wese. Nkuko imvugo imwe ibivuga, turi ibyo turya. Bivuze ko imirire yacu iri ku isonga mu mibereho yacu harimo kunanuka, kubyibuha, kurwaragurika, kutarwara, diyabete, umuvuduko ukabije w’amaraso, n’ibindi binyuranye.

Ese wakora iki ngo ubashe kugira ubuzima bwiza?

Hano twakusanyije ibintu ukwiye kwitaho no kuzirikana mu buzima bwawe bwa buri munsi kugirango ubashe kubaho ubuzima bunogeye kandi bwiza.

1. Rya amafunguro anyuranye

Umubiri wacu ukenera intungamubiri zinyuranye zirenga 40, muri zo 13 zikaba vitamini. Nta funguro rimwe rukumbi ryaguha izi ntungamubiri zose, ni yo mpamvu usabwa guhindura amafunguro ufata buri munsi.

Ukazirikana ko niba wariye ibinyamavuta byinshi ku ifunguro rimwe, ku rindi ugomba kubigabanya, niba wariye inyama, ubutaha uzarye amafi, …

 

  1. Ifunguro ryawe ribe rikungahaye ku binyamasukari

 

Iyo havuzwe ibinyamasukari bamwe bahita batekereza isukari n’ibindi yashyizwemo. Ariko si byo ahubwo bimwe birimo amafufu, ibinyampeke n’ibibikomokaho na byo ni ibinyamasukari. Ni ingenzi kuko bifasha igogorwa bikanongerera umubiri ingufu. Byibuze kuri buri funguro cyane cyane irya mu gitondo na ku manywa ribe ririho ibinyamasukari

 

  1. Simbuza ibinure byuzuye ibituzuye

 

Ibinure ni byiza mu mikorere y’umubiri ariko ibyuzuye iyo bibaye byinshi bitera ingaruka zirimo umuvuduko ukabije w’amaraso, umubyibuho ukabije, n’ibindi.

Ariko ibituzuye cyane cyane ibikomoka ku bimera ni byiza. Niyo mpamvu atari byiza guhorera urukarango ahubwo rimwe na rimwe amavuta ukayashoreranya n’ibiribwa

 

  1. Ibuka imboga n’imbuto

 

Imboga n’imbuto biri mu mafunguro y’ingenzi dore ko biza ku isonga mu bikungahaye kuri vitamini, imyunyungugu na fibre. Ubusanzwe byibuze mu byo urya imbuto n’imboga ni byo byagatwaye umwanya munini. Wenda mu gitondo ugakora umutobe w’imbuto ukanywa, cyangwa ugafata pomme cyangwa watermelon ku manywa, nijoro ho ukarya nyinshi zishoboka, gusa imineke nijoro ikaba micye.

  1. Gabanya umunyu n’isukari

 

Umunyu mwinshi ni isoko y’umuvuduko ukabije w’amaraso kandi wongera ibyago byo kurwara indwara z’umutima.

  • Mu guhaha ibyo mu nganda reba ibitarimo sodium nyinshi
  • Mu guteka, koresha umunyu mucye nturenze 5g ku munsi, ku muntu umwe
  • Mu kurya niba usanze umunyu utakoze wikongeramo uwundi mubisi, si byiza

 

Isukari na yo ishinzwe kongera uburyohe mu byo kunywa, mu gihe bishoboka koresha nkeya cyangwa uyisimbuze ubuki bw’umwimerere, umutobe w’ibisheke cyangwa imbuto.

  1. Nywa amazi

Amazi ni ingenzi mu buzima bwa buri munsi. Afasha mu igogorwa, afasha impyiko, n’ibindi binyuranye wasoma hano. Byibuze wakanyoye atari munsi ya 2L ku munsi, ariko ubusanzwe ufata ibiro ufite ukagabanya 30, icyo ubonye ni yo mazi utakagiye munsi ku munsi. Igikoma, icyayi, imitobe, amata na byo ni bimwe mu byo kunywa byongera amazi mu mubiri

 

  1. Gira ibiro bingana n’uko ureshya

Ubusanzwe iyo ibiro byawe biri munsi y’uko ureshya uba ufite ikibazo cy’imirire mibi usabwa kubyongera ariko nanone iyo byarenze igipimo burya na bwo uba wariye nabi usabwa kubigabanya. Byibuze usabwa kugira BMI iri hagati ya 18.5 na 25

  1. Siporo ni ingenzi

Ntitwasoza tutavuze ko muri ibyo byose usabwa no gukora siporo byibuze iminota 150 mu cyumweru ukagenda n’amaguru, naho byibuze iminota 60 mu cyumweru ugakora siporo isaba ingufu nko kwiruka, gukina, gutwara igare, koga, …

Uretse gukomeza umubiri binakurinda indwara zinyuranye, bigatuma amaraso atembera neza, birwanya stress bikongera umutuzo

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