Imirire Ubuzima

Gutumba nyuma yo kurya

Kubyimba inda umaze kurya, bitandukanye no kurya ugahaga kandi ntaho bihuriye no kuba wariye byinshi nubwo nayo ari imwe mu mpamvu zishobora kubitera.
Kubyimba inda bishobora kuba biherekejwe no gutura umubi cyangwa se rimwe na rimwe ukazana ubwangati. Bishobora no gutera gucibwamo, kuruka se, ndetse bitera kubangamirwa kuko n’imyenda ntiba igukwira neza.
Uretse ibi tuvuze hari n’ibindi bimenyetso bigendana no kubyimba inda.

• Umuriro
• Gutukura amaso akanazamo amarira
• Impatwe cyangwa guhitwa
• Isesemi no kuruka
• Amaraso mu byo witumye cyangwa wihagaritse
• Kwituma wikanira
• Umunaniro udasanzwe
• Kunanirwa mu bwonko no kudatekereza bihagije
• Iyo biba kenshi ushobora kurwara hemorrhoids no kugira imihango ihindagurika
• Gutonekara inda, mu ntantu, mu muhogo no mu kwaha

Ni iki gitera gutumba?

Impamvu zitera gutumba inda nyuma yo kurya ni nyinshi kandi zinyuranye, akenshi usanga abantu bose bagize ikibazo cyo gutumba inda bidaterwa n’impamvu zimwe. Niyo mpamvu ushobora no kunywa igikombe kimwe cy’amazi ugatumba, undi akazira umushyushyo; gutyo gutyo.

1. Ibibazo byo mu igogorwa

Abantu benshi bagira ibibazo cyangwa uburwayi mu rwungano ngogozi, nka IBS (Irritable Bowel Syndrome), ibisebe mu mara, bagerwaho n’ikibazo cyo gutumba nyuma yo kurya. Ubushakashatsi bwagaragaje yuko mu barwayi ba IBS hagati ya 23% na 96% bagira ikibazo cyo gutumba, naho 56% ku basanzwe barwaye kwituma impatwe na bo bagatumba.

2. Kudasohora amazi mu mubiri

Rimwe na rimwe hari igihe umubiri unanirwa gusohora amazi adakenewe nuko akireka hafi y’inda ahegereye mu kiziba cy’inda. Akenshi bikunze guturuka ku mikorere mibi y’umwijima cyangwa uburwayi bwa kanseri.

3. Gutakaza amazi mu mubiri

Bishobora kugutera kwibaza byinshi; nyamara uzagenzure akenshi nyuma yo kunywa inzoga nyinshi ukagira hangover cyangwa kurya ibiryo bifite umunyu mwinshi, (ibi byose bituma umubiri usohora amazi), usanga inda yabyimbye. Umubiri iyo uri guhangana nuko kubura amazi, uhita noneho uzigama menshi ngo bitazongera kuwubaho, ndetse uzasanga ko bikurikirwa no kwituma impatwe.

4. Kwituma impatwe

Iyo wituma impatwe, usanga akenshi ibyo wituma bitinda kuva mu mara, nuko ingaruka ikaba kubyimba inda ndetse ukajya wumva n’ibyuka bigonga mu nda, ari byo bamwe bavuga ngo ni inzoka, (nyamara akantu kabonwa na microscope ntabwo kavuga ngo ukumve). Kwituma impatwe akenshi biterwa no kutanywa amazi, kutarya ibirimo fibre, n’izindi mpamvu zinyuranye.

5. Ubwivumbure bw’umubiri ku byo wariye

Iyi niyo ikunze kuboneka kuri benshi aho usanga hari ibyo kurya bibatera gutumba. Akenshi uzasanga ari ibyo kurya birimo lactose (nk’amata y’ikivuguto), kimwe n’ibiryo birimo gluten nk’imigati, ibikomoka ku ngano, chapati, n’ibindi. By’umwihariko iyo ibi byo kurya ubiriye byongeye gushyushywa, nk’umuceri, ingano n’ibizivaho nka macaroni kimwe n’ibyo kurya byose birimo amidon (ibirayi, ibijumba ibinyamafufu muri rusange) naho bishobora kugutera gutumba

6. Kwinjirwa na mikorobi

Iyo umubiri winjiwemo na mikorobi usanga bigendana no kubyimbirwa bitewe nuko insoro zera, ari bo basirikare b’umubiri baba babaye benshi ahari ikibazo. Akenshi usanga birundira mu kiziba cy’inda, mu myanya y’igogorwa n’isohora inkari (uruhago by’umwihariko). Iyo ari iyi mpamvu, usanga binazana n’umuriro, kuribwa no gushishira ahari ikibazo.

7. Kwifunga kw’amara

Rimwe na rimwe bitewe n’impamvu zinyuranye nk’ikibyimba cyangwa kanseri y’amara usanga amara yifunga noneho ibigeze aho yifungiye ntibyongere kuharenga. Ibyo bitera kubyimba kandi bikajyana no kuribwa bidasanzwe ndetse kwituma bikaba ikibazo.

8. Impinduka mu misemburo

Akenshi ku bagore, usanga mu gihe cyegera kujya mu mihango umubiri wabo uzigama amazi menshi cyane bityo bigatera inda kubyimba. Ibi rero biterwa nuko igipimo cya estrogen kiba cyazamutse nuko umura ugasa n’uwongera ubunini, ariko,iyo agiye mu mihango bigenda bigabanyuka nubwo kuri bamwe bitinda.

NI GUTE NAHANGANA N’IKI KIBAZO CYO GUTUMBA?

Nkuko iki kibazo gituruka mu mirire, no kugicyemura bikorerwa mu mirire.
Hari ibyo kurya byongera ibyago byo gutumba hakabaho n’ibivura uburwayi bwo gutumba.

Bimwe mu byo kurya bivura gutumba

Probiotics: izi zitwa bagiteri nziza, nizo zifasha igogorwa kugenda neza. Ikindi kandi zizwiho kwica bagiteri mbi. Ahantu h’ingenzi tuzisanga ni muri yawurute gusa ukagenzura niba nta kindi kidasanzwe cyongewemo

Amata y’inshyushyu: ariko nayo akaba atanyujijwe mu nganda. Iyo amata anyujijwe mu ruganda, kugirango azabikike igihe kinini bayakorera ikizwi nka pasteurization. Ibi byangiza enzymes ziba zikenewe mu igogorwa.

Kurya imbuto n’imboga zirimo amazi: hari imbuto zizwiho kuba zirimo amazi menshi ndetse burya ziba zinibitseho imyunyungugu inyuranye, hari n’imboga zizwiho kuba zimeze gutyo nubwo akenshi na zo tuzibara mu mbuto nka; concombre, watermelon, amacunga, seleri, inkeri

• Ibyayi n’ibirungo: bimwe mu bifasha igogorwa kugenda neza twavuga; tangawizi, teyi(rosemary), green tea bizwiho gutuma igogorwa rigenda neza ndetse umubiri ugasohora amazi adakenewe.

Ubwo rero umenye ibyo kurya byagufasha guhangana no kubyimba inda, ni byiza no kumenya ibyo kurya byongera ibyago byo gutumba inda, ukabasha guhangana n’iki kibazo, ari na ko ucyirinda

IBYO KURYA BYONGERA IBYAGO BYO GUTUMBA

• Isukari n’utwo kurya turyohereye, kuko iyo bigeze mu nzira y’igogorwa biroroha kuba byahatinda bikaba indiri ya za mikorobe zitwa candida, bigatera kubyimbirwa
• Amata y’ikivuguto kimwe n’andi yose yanyuze mu nganda ngo abikike, na za fromage
• Ibinyampeke byanyuze mu nganda nk’ifu ya kawunga, ifarini n’ibibikomokaho kuko bibamo gluten ishobora kubangamira bamwe
• Zimwe mu mboga zigoye kugogorwa cyane cyane izo mu bwoko bw’amashu nka broccoli, chou-fleur, amashu asanzwe, ndetse na tungurusumu kuko birimo soufre
• Ibishyimbo kimwe n’ibindi byo kurya bitera imisuzi
• Ibyo kunywa birimo gaz, zaba inzoga cyangwa soda
• Guhekenya shikarete
• Imbuto zimwe nka avoka, pome, na zo zishobora kubitera
• Amasukari y’abarwayi ba diyabete nka aspartame, mannitol, sorbitol, na xylitol

IBINDI WAKORA

Mu gihe guhindura imirire ntacyo biri gutanga, ni byiza ko wagerageza ibikurikira

1. Gana muganga

Mu mpamvu zitera gutumba harimo n’uburwayi bukenera kuvuzwa imiti yo kwa muganga kimwe no kubagwa mu bihe bibaye ngombwa.

2. Gerageza Siporo

Siporo zimwe na zimwe zituma umubiri wawe urushaho gukora neza ndetse ugasohora ibidakenewe. Gusa wirinde siporo ikunaniza, ahubwo uyikorere kugirango umubiri wawe ukore neza. Niyo wakora iminota 30 ariko ntibure.

3. Nywa amazi ahagije

Kugirango fibre zibashe gukora neza akazi kazo, ni byiza kunywa amazi ahagije. Ushobora guhera ku dukombe 6 ku munsi duto, ukagenda wongera kugeza ku gipimo gikwiye ugereranyije nuko ungana. Gusa ibyo kunywa birimo gaz ukabyirinda. Ahubwo ushobora kwinywera icyayi kirimo bya birungo twavuze

4. Ikuremo stress

Akenshi iyo umuntu afite intimba, arakaye, ananiwe, n’igogorwa rigenda nabi. Hari igihuza ubwonko bwawe n’urwungano ngogozi kizwi nka vagus nerve (nerf vague), iyo rero mu bwonko harimo ikibazo, bigira ingaruka no ku mikorere y’urwungano ngogozi. Ibi rero bikosorwa no gukora ikintu kiruhura ubwonko ndetse no gukora ikintu ukunda cyane; birangira stress igiye.

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