Imirire Ubuzima

Bimwe mu byo wibeshyaga ku mirire

Iyo bigeze ku byerekeye imirire, usanga benshi babyitaho cyane ariko hari n’igihe usanga dukurikira buhumyi. Hari bimwe usanga umuntu akubwira ko ari bibi cyangwa byiza nyamara wamubaza ubusobanuro ati niko nyamara bavuga, ati nanjye niko nabyumvise n’ibindi binyuranye ariko wakurikira ugsanga nta shingiro bifite.

Muri iyi nkuru twagerageje gukusanya bimwe mu byo ushobora kuba wibeshya cyangwa warabeshywe byerekeye imirire.

1. Ibinure si byiza

Ibi ushobora kuba warabibwiwe bati si byiza kurya ibinyamavuta. Ariko ukuri ni uko mu kuri ibinure atari bibi ahubwo byaterwa n’ubwoko bw’ibinure, kuko ibibi ni ibinure bigerekeranye (trans fat) kandi biboneka gusa mu bikomoka mu nganda nabwo si byose. Ibinure byiza bibaho kandi bikenerwa n’umubiri mu mikorere y’ubwonko, gutera ingufu n’ubushyuhe mu mubiri, imikorere y’imisemburo n’ibindi. Avoka, ubunyobwa, chia, amavuta ya elayo, ibihwagari, amagi, ni bimwe mu binure kandi bikenerwa, byiza.

  1. Kutarya ibikomoka ku matungo ni byo byiza

Ibi na byo niba ari ko wabyizeraga cyangwa wari ubizi waba waribeshye. Impamvu ni uko mu bimera hatabonekamo intungamubiri zose umubiri ukeneye, urugero ni vitamini B12 kandi iyo ibuze mu mubiri bitera ikibazo cyo kubura amaraso n’ibindi binyuranye. Rero ibikomoka ku matungo ubwabyo si bibi (zaba inyama z’umweru cyangwa izitukura zose ni nziza buri yose mu kigero cyayo) ahubwo uburyo bitegurwamo ni bwo bushobora kubigira bibi, burya n’ibikomoka ku bimera bishobora gutegurwa bikaba bibi.

  1. Ni ngombwa gukoresha imitobe cyangwa imiti isukura umubiri

Ibi na byo si ihame kuko umubiri ubwawo buri munota wikorera isuku wikuramo ibyawutera indwara cyane cyane ibyatera kanseri. Rero ya mitobe cyangwa imiti uzahabwa bakubwira ko yagenewe gukura ibinure mu mubiri cyangwa ngo igufasha gutakaza ibiro bazaba bagushuka, icyo ikora yongerera umubiri ibyo ukeneye mu kazi kawo, ibindi umubiri urabyikorera.

  1. Amagi si meza ku mutima

Amagi yabeshyewe byinshi aho anashinjwa kuba isoko ya cholesterol mbi. Nyamara ubushakashatsi ubu bugaragaza ko amagi niyo yaba atatu ku munsi nta kibazo cyayo, icyakora mu gihe usanganywe ikibazo cya cholesterol iri hejuru, wayagabanya ariko rimwe ku munwi, abantu benshi bararyemerewe.

  1. Ibyabitswe muri firigo nta ntungamubiri ziba zirimo

Ibi na byo si ukuri. Kubika ibintu cyane cyane imboga n’imbuto, bibirinda kwangirika, kubora ariko ntabwo bikuramo intungamubiri, kuko nta na kimwe biba byatakaje. Icyakora usabwa kumenya ibibikwa muri firigo n’ibitabikwamo, kandi ukirinda kubimazamo igihe kinini cyane, kugirango wirinde izindi ngaruka zazanwa no kubibika igihe, ariko intungamubiri zo burya ntaho zijya.

  1. Kutarya mu gitondo ni bibi

Ibi na byo niba ari ko wajyaga ubyibwira cyangwa wari ubizi si byo. Kurya biterwa nuko wumva ushonje kandi ikindi bituruka ku kazi ugiye gukora. Niba nta kazi gakenera ingufu ugiye gukora zaba iz’ubwonko cyangwa umubiri, kandi ukaba wumva udashonje, kutagira icyo ufata mu gitondo si bibi. Byaba ari ikibazo ubiretse ariko ushonje cyangwa ugiye mu kazi kagusaba ingufu zaba iz’ubwonko cyangwa umubiri.

 

Si ibi gusa hari n’ibindi tuzakomeza kubivugaho.

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