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 INGINGO YO KU GIFUBIKO | IBINTU BITANU BYAGUFASHA KUBUNGABUNGA UBUZIMA BWAWE

Ibanga ryo kugira ubuzima bwiza

Ibanga ryo kugira ubuzima bwiza

UBUSANZWE nta muntu ujya wifuza kurwara. N’iyo umuntu agize ingorane akarwara, atanga amafaranga menshi akivuza. Indwara irakuzahaza, ikakubuza kujya ku ishuri cyangwa ku kazi cyangwa se igatuma udahahira urugo rwawe. Hari n’igihe urwara ugakenera ukwitaho cyangwa se ugatanga utwawe twose ugura imiti.

Burya “kwirinda biruta kwivuza.” Icyakora, hari indwara umuntu adashobora kwirinda. Nubwo bimeze bityo ariko, hari ibintu wakora ntuzahazwe n’indwara cyangwa ukazirinda burundu. Dore ibintu bitanu byagufasha kugira ubuzima bwiza.

 1 KUGIRA ISUKU

HARI ibitaro byatanze inama igira iti “bumwe mu buryo bw’ingenzi bwo kwirinda indwara cyangwa kuzanduza abandi” ni ugukaraba intoki. Bimwe mu bintu bituma umuntu yandura ibicurane ni ukwikora ku zuru cyangwa ku maso, mu gihe intoki ze ziriho virusi ibitera. Uburyo bwiza bwo kubyirinda ni ugukaraba intoki buri gihe. Nanone kandi isuku ishobora gutuma n’indwara y’igikatu itaba icyorezo, urugero nk’umusonga n’indwara z’impiswi. Izo ndwara zihitana abana bari munsi y’imyaka itanu basaga miriyoni ebyiri buri mwaka. Wari uzi ko gukaraba intoki byonyine bishobora kugabanya ubwandu bw’icyorezo cya Ebola?

None se ni ryari gukaraba intoki biba ari ngombwa cyane kugira ngo urinde ubuzima bwawe n’ubw’abandi?

  • Nyuma yo kuva mu bwiherero.

  • Nyuma yo guhindurira umwana cyangwa se umuvanye mu bwiherero.

  • Mbere na nyuma yo komora igikomere.

  • Mbere na nyuma yo gukora ku murwayi.

  • Mbere yo gutegura ifunguro, kugabura na mbere yo kurya.

  • Nyuma yo kwitsamura, gukorora cyangwa kwipfuna.

  • Nyuma yo gukora ku matungo cyangwa ku myanda yayo.

  • Na nyuma yo guterura imyanda.

Icyakora ntukumve ko gukaraba intoki neza ari ibintu by’umuhango gusa. Ubushakashatsi bwagaragaje ko abantu benshi batajya bakaraba intoki mu gihe bavuye mu bwiherero rusange. N’iyo hari abakarabye, ntibakaraba neza. None se ubundi wabigenza ute ngo ukarabe intoki neza?

  • Banza utose intoki ukoresheje amazi meza maze ushyireho isabune.

  • Yivugute irete kugeza igihe ifuro riziye. Ibuka gutonora inzara, gukunyura ibikumwe, inyuma y’ibiganza no hagati y’intoki.

  • Komeza kwikunyura hashire nibura amasegonda 20.

  • Iyunyuguze ukoresheje amazi meza.

  • Hanyuma umutsa intoki ukoresheje isume isukuye.

Nubwo ibyo bisa n’ibyoroheje, bishobora kurinda indwara kandi bikarokora ubuzima.

 2 GUKORESHA AMAZI MEZA

MU BIHUGU bimwe na bimwe, kubonera amazi meza ahagije abagize umuryango ntibyoroshye. Ariko kandi, hari impamvu zishobora gutuma kubona amazi meza biba ikibazo cy’ingorabahizi aho ari ho hose ku isi. Amazi ashobora kwandurira aho aturuka cyangwa ku isoko bitewe n’umwuzure, inkubi y’umuyaga, itiyo yatobotse n’ibindi. Iyo ibigega bidafite isuku cyangwa isoko ikaba yanduye, mikorobe zishobora kororokera muri ayo mazi mu buryo bworoshye. Ibyo bishobora gutera indwara zitandukanye nka korera, macinya, tifoyide, indwara z’umwijima n’izindi. Buri mwaka, ugereranyije abantu miriyari imwe n’ibihumbi magana arindwi bandura indwara z’impiswi bitewe no kunywa amazi mabi.

Hari byinshi ushobora gukora kugira ngo urwanye indwara cyangwa uzirinde burundu

Akenshi umuntu yandura indwara ya korera iyo anyoye amazi cyangwa akarya ibyokurya byandujwe n’imyanda y’umuntu uyirwaye. None se ni iki wakora kugira ngo wirinde kwandura, ndetse no mu gihe habayeho ibiza?

  • Ujye ukoresha amazi meza yaba ayo kunywa, koza amenyo, koza ibyombo, kuronga ibiribwa no guteka. Ujye usuzuma niba yaturutse ahantu hizewe, urugero nko mu bigo biyatunganya, cyangwa niba amacupa arimo afite icyapa kigaragaza ko yujuje ubuziranenge.

  • Niba ukeka ko amazi ava mu itiyo ukoresha yanduye, jya ubanza uyateke mbere yo kuyakoresha cyangwa se ushyiremo imiti yizewe.

  • Mu gihe ushyira iyo miti mu mazi, jya ukurikiza amabwiriza yatanzwe n’abayikoze.

  • Niba ushobora kubona ibikoresho biyungurura amazi kandi bikaba bihendutse, jya ukoresha ibyizewe.

  • Niba nta buryo bwo gutunganya amazi buboneka, ujye ushyiramo imiti yabigenewe uvange neza, nurangiza uyatereke iminota 30 mbere yo kuyakoresha.

  • Buri gihe ujye ubika amazi wasukuye mu bintu bifite isuku kandi bipfundikiye kugira ngo atongera kwandura.

  • Jya uvomesha ibikoresho bisukuye.

  • Mu gihe ugiye guterura ikivomesho kirimo amazi, jya ubanza ukarabe intoki kandi wirinde kuzikoza mu mazi yo kunywa.

 3 KURYA INDYO YUZUYE

NTUSHOBORA kugira ubuzima bwiza utarya neza. Kurya neza ni ukurya indyo yuzuye, ni ukuvuga ikungahaye ku ntungamubiri. Jya urya umunyu, ibiribwa birimo ibinure n’isukari biri mu rugero kandi wirinde kugwa ivutu. Ifunguro ryawe ntirikaburemo imbuto n’imboga kandi ntugahorere indyo imwe. Mu gihe ugiye kugura imigati, ibituruka ku binyampeke, makaroni cyangwa umuceri, jya ubanza usome ibibigize byanditse ku kintu bipfunyitsemo, kugira ngo umenye niba byaratunganyijwe mu buryo bw’umwimerere. Ibiribwa nk’ibyo biba bikungahaye ku ntungamubiri kurusha ibyatungayirijwe mu nganda. Kugira ngo umubiri wawe ubone poroteyine, ujye urya inyama nke kandi zidafite ibinure byinshi, urye n’izikomoka ku biguruka. Mu gihe bigushobokera, ujye urya amafi incuro nibura ebyiri mu cyumweru. Nanone mu bihugu bimwe na bimwe hashobora kuboneka imboga zikungahaye kuri poroteyine.

Kurya ibintu birimo isukari nyinshi n’amavuta menshi bishobora gutuma ugira umubyiho ukabije. Kugira ngo ubyirinde, ujye unywa amazi aho kunywa ibinyobwa biryohera. Mu gihe urangije kurya, jya urenzaho imbuto aho kurenzaho ibirimo isukari nyinshi cyane. Gabanya ibyokurya birimo amavuta urugero nka za sosiso, inyama, za keke, amavuta y’inka, foromaje na biswi. Aho gutekesha amavuta yongera ibinure byinshi mu mubiri, jya utekesha amavuta atuma urushaho kugira ubuzima bwiza.

Umunyu w’igisoryo na wo ushobora gutuma umuvuduko w’amaraso uzamuka, bikaba byagutera uburwayi. Niba ufite icyo kibazo, ujye usuzuma amabwiriza aba yanditse ku bintu bapfunyikamo kugira ngo utarya umunyu mwinshi. Aho gukoresha umunyu, jya ukoresha izindi ndyoshyandyo cyangwa ibindi birungo.

Ni iby’ingenzi kumenya uko ibyo ugomba kurya biba bingana n’ubwoko bwabyo. Bityo rero, mu gihe wumva uhaze ujye urekera aho.

Nanone jya uzirikana ko hari ibyokurya bishobora kwangiza ubuzima. Ibyokurya bidateguye neza kandi ntibibikwe neza, bishobora kwangiza ubuzima. Buri mwaka umuturage 1 kuri 6 muri Amerika apfa azize indwara ziterwa n’ibyokurya byangiza ubuzima. Yego hari benshi bakira bitabazahaje, ariko hari n’abicwa na byo. None se wakora iki ngo wirinde ako kaga?

  • Mbere yo guteka imboga zivuye ahantu hari ifumbire yo mu musarani, jya ubanza uzironge neza.

  • Mbere yo gutegura ibyokurya jya ukaraba intoki, usukure ikintu ukatiraho imboga cyangwa inyama, ibikoresho byose uri bukoreshe n’aho ubitegurira, uhasukure ukoresheje amazi ashyushye n’isabune.

  • Kugira ngo wirinde indwara, ntugashyire ibiryo ku isahani cyangwa ku kindi kintu cyagiyeho amagi mabisi, inyama mbisi cyangwa amafi utaragisukura.

  • Ujye uteka ibyokurya bishye neza hanyuma ibishobora kwangirika byose uhite ubibika muri firigo mu gihe utifuza guhita ubirya.

  • Niba ufite ibiribwa bishobora kwangirika ujye ubibika neza bitarangirika.

 4 GUKORA SIPORO

IMYAKA waba ufite yose, ukeneye gukora imyitozo ngororamubiri ihoraho, kugira ngo ukomeze kumererwa neza. Muri iki gihe, abantu benshi ntibagikora siporo ihagije. Kuki siporo ari ingenzi? Dore akamaro kayo.

  • Igufasha gusinzira neza.

  • Ituma unyeganyega ntugume hamwe.

  • Ikomeza imitsi n’amagufwa.

  • Ikurinda umubyibuho ukabije.

  • Ikurinda indwara yo kwiheba.

  • Ikurinda gupfa imburagihe.

Ingaruka ziterwa no kudakora siporo:

  • Kurwara umutima.

  • Kurwara diyabete yo mu bwoko bwa kabiri.

  • Umuvuduko w’amaraso ukabije.

  • Kugira ibinure byinshi mu mubiri.

  • Kurwara indwara ifata imitsi yo mu bwonko.

Umuntu ahitamo siporo akurikije imyaka afite, cyangwa uko ubuzima bwe bumeze. Byaba byiza rero ubanje kugisha inama muganga mbere yo gutangira gukora siporo iyo ari yo yose. Hari abantu batandukanye batanze inama zigaragaza ko abana, abangavu n’ingimbi bagombye nibura gukora siporo mu gihe cy’isaha imwe buri munsi, yaba ikomeye cyangwa iringaniye. Abantu bakuru bo bagombye kumara amasaha abiri n’igice bakora siporo iringaniye, cyangwa se bakamara iminota 75 bakora siporo ikomeye mu gihe cy’icyumweru kimwe.

Ujye uhitamo siporo igushimishije. Ushobora guhitamo gukina basiketi, tenisi, umupira w’amaguru, kugenda n’amaguru wihuta, kugenda ku igare, gukora mu busitani, kwasa ibiti, koga, kugashya, kwiruka buhoro cyangwa se ugakora indi myitozo ngororamubiri. Wabwirwa n’iki ko siporo ukora iringaniye cyangwa se ko ikomeye? Muri rusange siporo iringaniye ni ya yindi ukora ukabira ibyuya, naho ikomeye ni ya yindi itakwemerera no kuvugana n’abandi mu gihe uyikora.

 5 KURYAMA IGIHE GIHAGIJE

IGIHE abantu bamara baryamye kigenda gitandukana. Abana b’impinja hafi ya bose bakenera kuryama amasaha ari hagati ya 16 na 18 ku munsi, abana batangiye gutaguza bakaryama amasaha 14, naho abari hafi gutangira ishuri bakaryama hagati ya 11 na 12. Abageze igihe cyo gutangira ishuri, muri rusange bakenera kuryama amasaha nibura 10, ingimbi n’abangavu bagakenera kuryama hagati ya 9 na 10, naho abakuze bagakenera kuryama hagati y’amasaha 7 na 8. 

Nta muntu wagombye kumva ko amasaha ayo ari yo yose yaryama nta cyo aba atwaye. Ese wari uzi impamvu impuguke zavuze ko gusinzira bihagije ari iby’ingenzi?

  • Bituma abana, ingimbi n’abangavu bakura neza.

  • Bituma abantu biga neza kandi ibyo bize bakabifata.

  • Bifasha umubiri kuvubura imisemburo neza. Ibyo na byo bigira uruhare ku kuntu umubiri uvana intungamubiri mu byo turya no ku biro umuntu agira.

  • Bifasha umutima gukora neza.

  • Birinda indwara.

Kudasinzira igihe gihagije bishobora gutera umubyibuho ukabije, ihungabana, indwara z’umutima na diyabete cyangwa bigateza impanuka zikomeye. Ibyo bigaragaza neza ko kuruhuka bihagije ari iby’ingenzi.

None se wakora iki kugira ngo uruhuke bihagije?

  • Gerageza kujya uryama kandi ubyukire ku gihe kidahindagurika buri munsi.

  • Jya uryama ahantu hatuje, hijimye, hisanzuye kandi hari ubushyuhe n’ubukonje biringaniye.

  • Mu gihe uryamye ujye wirinda kureba televiziyo cyangwa gukoresha ibindi byuma bya elegitoroniki.

  • Gerageza gutunganya uburiri bwawe uko bishoboka kose.

  • Irinde kurya ibyokurya birushya igogora, kunywa ikawa cyangwa inzoga mbere yo kuryama.

  • Nushyira mu bikorwa ibintu tumaze kuvuga ariko ukanga ukabura ibitotsi cyangwa ugakomeza kugira ibindi bibazo, urugero nko kugira ibitotsi byinshi bikabije ku manywa cyangwa kubura umwuka igihe usinziriye, byaba byiza ugannye abaganga babishoboye bakabigufashamo.

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