Ubuzima

Kubura imihango kandi udatwite

Kimwe mu bihangayikisha abagore n’abakobwa ni ukubura imihango mu gihe wumva utifuza gusama, cyangwa se ukaba uzi ko nta mibonano wanakoze. Tuvuga ko kubura imihango byabaye ikibazo iyo hashize amezi arenga 3 utarayibona kandi wakipimisha bakakubwira ko udatwite.

Nubwo kuri ubu iyo tugize akabazo ku buzima twirukira ku baganga ngo baduhe imiti, ariko burya hari uburyo twajya twifasha dukoresheje guhindura imirire yacu n’iminywere.

Kubura imihango biterwa n’iki?  

Impamvu zitera kubura imihango, ni nyinshi kandi ziratandukanye. Gusa iz’ingenzi twavuga

  1. Gukoresha imiti iboneza urubyaro
  2. Imiti imwe n’imwe cyane cyane ivura kanseri hamwe n’ivura ibibazo byo mu mutwe
  3. Imikorere mibi y’imisemburo. Hari igihe umusemburo wa estrogen uba mucye cyangwa se uwa testosterone ukaba mwinshi
  4. Imikorere mibi y’imvubura ya thyroid
  5. Ikibyimba kuri hypophyse, iyi ikaba imvubura ikoresha izindi mvubura ndetse igakora n’imisemburo inyuranye
  6. Ibibyimba byo mu murerantanga bizwi nka ovarian cysts
  7. Kugira ibiro byinshi ni ukuvuga kugira BMI irenze 30 hamwe no kugira ibinure bicye ni ukuvuga biri munsi ya 15%, cyane cyane ku bagore bakora siporo cyane
  8. Uburwayi butuma uremba cyane kandi igihe kinini
  9. Guhangayika bijyana no kugira stress. Ibi bikunze kuba ku bantu batandukanye n’abo bakundaga bitunguranye bakananirwa kubyakira, guhindura ubuzima wari urimo, n’ibindi bitera kwiheba no kwigunga. 
    Kubura imihango bitera guhangayika

     

    Kubura imihango birangwa n’iki?

Uretse kubura imihango gusa, hari ibindi bijyana nabyo:

  • Kugira ibiheri mu maso
  • Kuma mu gitsina
  • Kugira ubwoya bwinshi
  • Kutareba neza
  • Kugira ibisohoka mu moko y’ibere bitari amashereka
  • Umutwe udakira

Gusa ntibivuzeko ibi byose uzabibona ushobora kubona kimwe cyangwa byinshi muri byo.

Kubura imihango bivurwa bite?

Akenshi imiti yo kwa muganga ntiba ari ngombwa cyane keretse iyo bikubayeho nyuma yo gukoresha imiti iboneza urubyaro. Aho niho muganga azakwandikira imiti isubiza ku murongo imikorere y’imisemburo.

Nanone niba hari imikorere mibi y’umubiri yabiteye, nihavurwa ikibitera imihango izongera igaruke.

Ariko nk’uko twatangiye tubivuga, guhindura imirire nibyo bizagufasha kandi bigatuma usubira ku murongo.

  • Icya mbere ni ibiro. Umubyibuho udasanzwe na diyabeye ni bimwe mu bitera kubura imihango. Kugabanya ibiro no guhangana na diyabete biri mu bizatuma imihango igaruka

  • Gerageza ufate ifunguro rikize ku butare (iron/fer). Ibyo twavuga ni ibihwagari, ibishyimbo, imboga z’imbwija (amaranthe), n’imboga rwatsi zifite icyatsi cyijimye.

  • Ifunguro rikize kuri vitamini C. Iyi vitamini izwiho kuzamura igipimo cy’imisemburo. Isoko nziza ya vitamini C ni poivron, amacunga, inkeri n’icyayi kirimo indabo za hibiscus.

  • Soya ni urugero rwihariye kandi rwiza kuko izwiho kurwanya ubugumba nubwo ku bagabo kuyirya cyane byateza ibibazo 
    Bimwe mu byo kurya wakifashisha

  • Ibyo kurya bikize kuri vitamini B. Izi vitamini zigera mu 8 tuzisanga mu mboga rwatsi, mu mbuto nka avoka n’imboga ziva mu nyanja. Gusa vitamini B12 yo tuyisanga mu bikomoka ku matungo

  • Omega-3. Iyi tuyisanga mu byo kurya nk’amavuta y’ifi, sardines, ubunyobwa n’amafi muri rusange

  • Cholesterol nubwo yitwa mbi ariko ku gipimo cyiza ni nziza. Tuyisanga mu nyama z’amatungo yarishije ubwatsi gusa, amagi y’inkoko zagaburiwe ibiryo bisanzwe, amavuta ya coconut, n’ibirunge (amavuta y’inka)

  • Ibirimo fiber nk’imbuto, imboga n’ibishyimbo

  • Ibikungahaye kuri zinc. Sesame ni urugero rwiza. Yaba imbuto cyangwa amavuta yayo. Si yo gusa ariko kuko na soya, karoti n’ibihwagari tuyisangamo. 
    Ibi nabyo biri mu byagufasha

Ugerageje kuri buri funguro ryawe ntubureho ibi tuvuze haruguru, byagufasha kongera kubona imihango.

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