Ubuzima

Kuryamira: Ingaruka zabyo ku buzima

Gusinzira uko bikwiye bifasha ubwonko gukora neza, umubiri ukagira imbaraga zituma ugera kubyo ushaka gukora. Iyo uryama neza uko bikwiye bigufasha kwirinda zimwe mu ndwara zikomeye nk’umubyibuho ukabije, diyabete, indwara z’umutima no gupfa urupfu rutunguranye.
Kuryama neza ntibivuze kuryama amasaha yose cg menshi birenze. Kuko no kuryama igihe kinini bishobora kugira ingaruka ku mubiri nkuko kuryama igihe gito bigenda.

Umuntu agomba kuryama igihe kingana gute?

Amasaha ukwiye kuryama ugendeye ku myaka ufite

Nk’uko iyi mbonerahamwe ibigaragaza ni ngombwa kuryama amasaha akwiye, ukirinda kuryama amasaha y’ikirenga kuko nabyo bishobora guteza ingaruka mbi ku mubiri. Benshi muri twe dukwiye kuryama amasaha hagati ya 7 na 9 ku munsi.

Ingaruka ziterwa no kuryama igihe kirekire

  1. Kongera umubyibuho ukabije

Hari isano hagati yo kuryamira cyane n’umubyibuho ukabije. Mu gihe uryamye amasaha menshi, bituma igihe umara ukoresha umubiri wawe kigabanuka, uko utawukoresha niko ibiro byiyongera bitewe nuko calories zitwikwa ku rugero rwo hasi.
  1. Gutera uburibwe bw’umugongo

Niba ukora akazi kagusaba kwicara cyane, wagera mu rugo ugahita uryama, niko ibyago byawe byo kurwara umugongo byiyongera cyane.
Kumara igihe kinini uryamye mu buryo bumwe byongera uburibwe bw’umugongo kuko imikaya n’amagufa aba abangamiwe cyane, kubera guhora ahantu hamwe.
  1. Kongera ibyago byo kwibasirwa na diyabete

Kuryama igihe kirerire bishobora guhindura imikorere y’umubiri mu buryo ukoresha isukari, bikongera ubwinangire bw’umusemburo wa insulin, bityo isukari ikaba nyinshi mu maraso.
Kumara igihe kinini wicaye ntacyo ukora (nko mu gihe uryamye) ndetse n’umubyibuho ukabije ni bimwe mu byongera cyane ibyago byo kurwara diyabete.
  1. Bishobora gutera ibibazo by’umutima

Uko uryama igihe kirekire niko umutima wawe ubigenderamo. Uba uri kugenda wongera ibyago byo kwibasirwa n’indwara z’umutima.
Kuryama igihe gito byongera ibyago ku kigero cya 18% byo kwibasirwa n’indwara ya stroke mu gihe kuryama igihe kirekire byongera ibyago ku kigero cya 46% byo kwibasirwa n’iyi ndwara.
  1. Bitera imikorere mibi ku bwonko

Kuryama igihe kirekire bishobora guhindura ubushobozi bw’ubwonko, kuko bituma busaza vuba. Iyo usinzira amasaha menshi bishobora guhindura isaha yo mu mutwe (ubu ni uburyo ubwonko bubasha gutandukanya umunsi n’ijoro, kuryama no kubyuka), bikaba byatera imihindagurikire mibi ku miterere y’ubwonko n’ubushobozi bwo kwibuka bugatangira kugabanuka.
  1. Byongera kuribwa umutwe

Ibi bishobora kuba byarakubayeho, niba nawe ujya uryama igihe kirekire ukumva uribwa umutwe, biterwa n’imihindagurikire mu bihererekanya makuru ku bwonko (neurotransmitters) cyane cyane serotonin igihe usinziriye.
Kuribwa umutwe bishobora guterwa kandi n’isukari iba yagabanutse cyane cg umwuma mu mubiri, uterwa no kumara igihe kinini uryamye.
  1. Bishobora gutera kwigunga bikabije

Nubwo kimwe mu bimenyetso byo kwigunga bikabije (depression) ari imihindagurikire y’uburyo usinzira, byaragaragaye ko kuryama igihe kirekire bigira icyo bihindura kuri mood yawe bikaba byatera depression.
Kuryama cyane bihindura ihererekanya makuru ku bwonko; aho imisemburo ya dopamine na serotonin igabanuka cyane bikaba byatuma wumva ubabaye cyane, akanyamuneza (mood) kakagabanuka.
Bimwe mu byagufasha gusinzira neza, harimo:

  • Kugerageza kuryama no kubyukira amasaha adahinduka
  • Kuryama ahantu hasa neza, hadasakuza kandi hari urumuri ruke rushoboka cg nta rwo
  • Kwirinda kureba television, mudasobwa cg gukoresha telephone ugiye kuryama
  • Kwirinda kunywa ikawa, inzoga wenda kuryama kuko bizatuma usinzira nabi
  • Shaka uburyo ibintu ukora ukibyuka bidahinduka, ugire gahunda imwe, ku buryo bizakurinda gutinda cyane mu buriri.

NIBA UTANAFITE AKAZI, KURYAMIRA SI BYO BIZAKAZANA. BYUKA UJYE KUGASHAKA

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