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Abantu benshi bagerageza kubungabunga ubuzima bwabo no kwiyitaho ngo base neza, gusa hari abandi bakora uko bashoboye ngo bazavemo abanyabwenge kabuhariwe. Ubwenge, imitekerereze, kwibuka, kuzirikana no gufata umwanzuro byose ni umusaruro w’ubwonko bukora neza. Menya ingeso 5 zangiza ubwonko bwawe utabizi.

Ubwonko bw’umuntu mukuru bukora neza buba bufite ubushobozi bwo kubika amakuru byibuze agera kuri Gigabytes Miliyoni 2.5, ubwonko bukoresha byibuze 20% by’umwuka wa oxygen umubiri wawe ukenera, ibindi bice bigasigara bisaranganya 80% isigaye.

Ikirenze kuri byo, ubwonko bwongera gukenera 25% bya glucose nk’isoko y’imbaraga umubiri ukenera, bukayikoresha mu bikorwa bitandukanye bikorwa n’uturemangingo tw’ubwonko. Bimwe mu biribwa bikungahaye kuri Glucose harimo; amata, ibijumba, umuceri, isukari, imbuto n’imboga.

Urubuga rwa www.Healthline.com rutangaza ko 70% bw’ubwonko bugizwe n’amatembabuzi

Sobanukirwa ibintu 5 ukora bikangiza ubwonko bwawe;

1. GUPFUKA UMUTWE URYAMYE/ KWIPFUKIRA MU MASHUKA UGAPFUKA UMUTWE

Mu buzima ntakiza nko guhumeka umwuka mwiza, ikizwi nk’umwuka mwiza ni oxygen ariyo iyo uri guhumeka winjiza, ugasohora umwuka wanduye wa carbon dioxide. Umwuka duhumeka unyura mu mazuru no mu kanywa ugakomeza kugeza ugeze mu bihaha.

Mu bihaha niho habera ihinduranya rw’umwuka wa oxygen ukajya gukoreshwa mu bice bitandukanye by’umubiri, carbon dioxide igasohorwa. Nk’uko twabibonye haruguru ubwonko bukoresha 20% bya oxgyene yose umubiri ukenera ibindi bice bigasigara bisaranganya 80%.

Abenshi ninjoro iyo baryamwe usanga biyorosa hose bakipfukirana mbese bagapfuka umwutwe, ibi bigatuma umwuka mwiza bahumeka utabageraho neza ku kigero gihagije, banagerageza guhumeka bagahumeka umwuka basohoye wanduye wa Carbon dioxide.

Uku kubura umwuka wa oxygen uhagije, binaniza umubiri, bikagira ingaruka ku bwonko ku bwo kutabona umwuka wa oxygen ku kigero gishyitse.

Ubushakashatsi bwerekanye ko 23% by’abantu bapfukirana imitwe yabo iyo biyoroshe baryamye ninjoro, bibangiza ubwoko bagatangira kugira ibibazo, birimo kwibagirwa no kutazirikana bizwi nka dementia na altizeimer mu rurimi rw’icyongereza, ibi bikazana ingaruka ikomeye yo kubura umwuka uhagije ku bwonko.

Iyi ngeso yo kwipfukirana mu mashuka n’umutwe, niba wayigiraga tangira wige kubicikaho, byibuze ujye wiyorosa ariko usige akanya, aho umwuka mwiza uri buce winjira uwanduye nawo ubone aho usohokera.

2. KUBA IMBATA YO KUBURA IBITOTSI

Kubura ibitotsi si igitangaza kuko uyu munsi ushobora kubibura ejo ukabibona, ariko hari abantu babura ibitotsi, bya buri gihe ntibabikurikirane ngo bivuze ahubwo bagaterera iyo. Ugomba kumenya ko kubura ibitotsi ari indwara ivurwa igakira. Ku rundi ruhande, bijya biza nk’ikimenyetso cy’ubundi burwayi cyangwa guhangayika.

Ubushakashatsi bugaragaza ko abantu benshi bazahazwa cyane no kubura ibitotsi, bibatera zimwe mu ndwara z’ubwonko (neurological disorder) nko kwibagirwa.

Hagendewe ku mikorere y’ubwonko, iyo uryamye uri kuruhuka ubwonko bwo ntiburuhuka bukomeza akazi kabwo, by’umwihariko muri iki gihe niho ‘mechanism’ yo gusohora imyanda ikorwa. Mu rwego rwo gusukura no gushyira ku murongo iby’akazi kose kakozwe ku manywa ni bwo biba biri gukorwa.

Iyo wabuze ibitotsi rero bituma iyi mechanism y’isukurwa idakorwa neza, ubwonko ntibusukurwe uko bikwiye. Uku kudasohoka kw’iyi myanda —ahubwo igakomeza kwitsindagira mu bwonko ni byo bikomeza kwiyongera, umunsi-ku munsi uko ukomeza kubura ibitotsi icyumweru kigashira ikindi kigataha, ibyo ni byo bikomeza kwangiza ubwonko.

Igisubizo kihuse wafata ni uko nibura wajya ugerageza kumara amasaha ari hagati 7-8 usinzire neza nta kintu na kimwe kikurogoye. Mu gihe kubura ibitotsi igihe bikomeje kwanga wagana muganga akagufasha, kuko kubura ibitotsi ahanini bijya bikunda kuza ari nk’ikimenyetso cy’ubundi burwayi.

Muri macye kubura ibitotsi bya hato na hato biri mu byangiza ubwonko bwawe, ni byiza rero kwiga no kugenzura ibitotsi mu rwego rwo gusigasira imikorere y’ubwonko bwawe.

3. KUGIRA UMWUMA / KUTANYWA AMAZI AHAGIJE

Nk’uko twabibonye haruguru ubwonko bugizwe na 70% by’amazi, ngaho tekereza buramutse bugize umwuma, urumva byabyara iki?. Abantu bajya bagira inyota bakumva barashaka amazi, gusa nyamara nk’uko healthline ibigaragaza umuntu ajya kugera mu gihe yumva ko afite inyota ari uko umubiri wo watangiye kugira umwuma ukakaye.

Wibuke neza ko 2/3(66.6%) by’umubiri w’umuntu bigizwe n’amazi. Kubura amazi ahagije mu mubiri, ibi bitera kuribwa umutwe w’uruhande rumwe (migrane) no kugira impatwe bizwi nka ‘constipation’.

Umwuma wangiza imyitwarire y’umuntu ndetse bikagera no ku miterere n’imikorere y’ubwonko. Ikindi wamenya ni uko mu gihe kigera ku minota 20 unyoye amazi umubiri uhita usubirana ubuyanja, bigaragara ko aha amazi akonje ari yo meza kuko ni yo ayungururwa neza byihuse ku kigero cya 20% kurusha ay’akazuyaze.

4. CHRONIC STRESS (Umunaniro wa karande)

Umunaniro wa karande urimo ubwoko bugera kuri 2: Acute stress na chronic stress (Stress yoroheje na stress ikabije)

‘Acute stress’ ni umunaniro woroheje aho umuntu awugira mu gihe ahuye n’ikibazo kimusaba igisubizo ako kanya, mbese ari mu guhitamo umwanzuro w’ibimubayeho bizwi nka ‘Fight and flight response’ bijya gusobanura guhitamo guhagarara ukarwana cyangwa kwiruka ugakizwa n’amaguru ugahunga. Ikaba stress iza umwanya muto ariko igashira, ikaba iza mu gihe runaka.

Ku rundi ruhande, ‘Chronic stress’ ni umunaniro cyangwa umuhangayiko umuntu agira by’igihe kirekire, ikaba imwe mu bintu byangiza ubwonko, aho umusemburo witwa cortisol uvuburwa ku bw’uyu muhangayiko ukabije, ugakomeza kuvuburwa umunsi ku munsi, uku kuvuburwa kwa cortisol bigatangira kubyara ingaruka zirimo; gusaza imbura gihe, kubyibuha cyane, kurwara zimwe mu ndwara z’igifu, ivuburwa ry’imisemburo itari ku kigero gikwiye, indwara za cancer, umutima na diabetes.

5. GUHUGISHWA N’AKAZI, N’UMWANYA MUTO UBONETSE UGAKORESHWA NABI

Abantu benshi usanga barahugishijwe n’akazi bakora ku bwo gushaka imibereho, ugasanga n’umwanya muto babonye batamenya uburyo bwiza bwo kuwubyaza umusaruro, binyuze mu kuwukoresha bafasha ubwonko mu kunguka ubumenyi bushya dore ko bibufasha gukora neza, kuruhuka no kurema amarangamutima meza.

Inama zagufasha kurema amarangamutima meza,

i. Gukora imyitozo ngorora mubiri; benshi iyo bumvise imyotozo ngora mubiri bahita bumva kuba umuhanga mu mukino runaka. Oya ntabwo ari byo ahubwo ushobora kubikora binyuze mu gukora imyitozo nk’iyo kwiruka, gusimbuka umugozi cyangwa gukora urugendo n’amaguru byibuze nk’iminota 30 buri munsi.

ii. Kubyina: (Ni umuti ukomeye cyane) Uretseko no kuba kubyina ari umwitozo ngorora mubiri, ni n’isoko y’amarangamutima meza.

iii. Gushushanya: Ibi ku muntu ubishoboye bikangura imikorere y’ubwonko

iv. Gusoma ibitabo: Ibi ni ibintu byiza kurenza uko wabitekereza kuko uretse no gukoresha ubwoko binafasha mu kunguka ubumenyi, urugero wasoma —Bibiliya, amakuru cyangwa n’ibindi bitabo wabona byakunyura

v. Kuganira no kugirana ibiganiro byagutse n’inshuti zawe, ibiganiro byiza kandi byubaka

Source: Inyarwanda.com

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Ku wa 12 Ukwakira 2020, nibwo Inama y’Abaminisitiri yari iyobowe na Perezida Kagame yemeje ko imodoka rusange zitwara abagenzi mu Ntara n’Umujyi wa Kigali zemerewe gutwara 100%.

Ni nyuma y’uko hari hashize igihe imodoka zitwara nibura 50% z’abagenzi mu rwego rwo kwirinda ikwirakwira ry’icyorezo cya COVID19 giterwa n’agakoko gashya ka Coronavirus.

Uku kugabanya umubare w’abagenzi bemerewe kugenda bicaye mu modoka kwajyanye n’izamuka ry’ibiciro by’ingendo ndetse byumvikane neza ko kuba abagenzi bari biyongereye n’ibiciro byagombaga kugabanyuka cyangwa se bigasubira uko byahoze mbere y’umwaduko wa Coronavirus.

Ni byo koko Urwego Ngenzuramikorera, RURA, rwasohoye itangazo ku wa 14 Ukwakira, rikubiyemo amabwiriza mashya agenga gutwara abantu mu buryo rusange ndetse ruhita runashyira ahagaragara ibiciro bishya by’ingendo.

Ibiciro byagenderwagaho mu gihugu hose ni ibyashyizweho ku wa 3 Gicurasi 2020 ubwo u Rwanda rwavaga mu bihe bya Guma mu rugo yari imaze iminsi 46. Icyo gihe ibiciro byarazamuwe ahanini kuko imodoka yatwaraga kimwe cya kabiri cy’abagenzi mu kwirinda COVID-19.

Umuyobozi wa RURA, Lt Col Patrick Nyirishema herutse gusobanurira RBA, ko ibiciro byashyizweho habayeho kwicara hagati ya RURA n’izindi nzego baraganira noneho babona kubyemeza.

Asobanura ko 'Mu gushyiraho aya mabwiriza arebana n’imodoka zitwara abagenzi n’ibiciro by’ingendo twakoranye n’izindi nzego zose bireba zirimo urwego rurengera inyungu z’abafatabuguzi.'

Yakomeje agira ati 'Mu ngendo zihuza Intara, ugereranyije n’ibiciro byari bisanzwe, igiciro cyagabanyutseho amafaranga 5Frw/kuri kilometero ku mugenzi. Naho mu Mujyi wa Kigali, igiciro cyagabanyutseho 3Frw/km ku mugenzi.'

Ibi bisobanuye ko mu Ntara ibiciro byavuye kuri 30.8 Frw kuri kilometero bigera kuri 25.9 Frw, mu Mujyi wa Kigali biva kuri 31.9 Frw bigera kuri 28.9 Frw.

Gusa ku rundi ruhande hari bimwe mu bice ibiciro byiyongereye bikajya hejuru y’amafaranga byariho mu mezi ashize, nyuma yo kuvugururwa kubera Covid-19.

Harimo nk’urugendo Kimironko-Nyabugogo aho cyari kuri 383Frw none cyashyizwe kuri 390Frw, ndetse na Zindiro -Kimironko cyavuye ku 157Frw kigera kuri 159Frw. Ibi niko bimeze no ku bice bimwe na bimwe byo mu Ntara. Umuyobozi wa RURA, Lt Col Patrick Nyirishema, ahanzwe amaso na benshi nk’uzafata icyemezo cyo kugabanya ibiciro by’ingendo

RURA yabaye RURA…

Iterambere ry’ikoranabuhanga rijyana n’imyitwarire yaryo aho umuturage atagikeneye gutegereza ko hazaba inama ngo abaze umuyobozi inshingano ze cyangwa ngo ategereze ko Perezida azabasura mu karere k’iwabo ngo amugezeho ikibazo yahuye nacyo.

Byaroroshye ! Imbuga nkoranyambaga zoroheje ibintu cyane ko kuri ubu umuturage utishimiye serivisi yahawe n’umuyobozi cyangwa urwego runaka ahita atanga ikibazo cye ndetse yashaka akakigeza ku Umukuru w’Igihugu.

Mu minsi itatu ishize ku rubuga rwa Twitter hadutse inkundura y’abaturage basaba RURA kongera ikicara ikareba imiterere y’ibiciro bishya yashyize kuko bibangamiye cyane abaturage.

Abakajije umurego bari kwifashisha icyiswe Hashtag ya #RURA4Transportfairness, bagarafaza ko ibicoro byashyizweho na RURA bitanyuze mu mucyo ndetse birimo guhonyora uburenganzira bw’umuturage cyangwa uhabwa serivisi.

Mu bakomeje gutanga ibitekerezo kuri Twitter harimo uwitwa Pam wa Mudakikwa wagize ati 'Hari uwambwiye ko @RURA_RWANDA yabikoze kugira ngo ba nyir’imodoka bashobore gukomeza gukora,tutazisanga twongeye kurira ngo turaye ku mirongo twabuze imodoka…bivuze se ko nta munzani ushoboka hagati y’umuturage n’utanga serivisi bombi bakanyurwa ? #RwOT #RURA4TransportFairness.'

Uwitwa Osee Nkurikiyimana yagize ati 'Numvise ngo ni ukugira ngo bagure imohoka nshya da. Bakora investment ntamafaranga bafite se why why why ?? #RURA4TransportFairness.' Abagenzi ntibishimiye ibiciro by’ingendo biherutse gushyirwaho na RURA

Uwitwa Ndahiro yagize ati 'Ibintu biroroshye igihe abaturage batazashobora kwishyura biriya biciro bidahwema guhanikwa bazayoboka iy’amaguru. Mbere ya covid Nyabugogo – Nyamirambo yari 220. Covid ije aba 319. Imodoka isubiye gutwa abantu 100% abate 289 kweli ? Ubwose RURA yita kubaturage ? Oya rwose.'

Inyungu z’umuturage zarirengagijwe…

Umuyobozi w’Ishami ry’Ubushakashatsi n’iterambere muri RURA, Dr Benjamin Rutimirwa, aherutse kuvuga ko hashyirwaho ibi biciro bishya, RURA yakoze ibishoboka byose kugira ngo umugenzi abone uko ava mu rugo agana ahantu hatandukanye, kandi ku giciro kitamuhenze ariko kidahombya n’abashoramari.

Ati 'Zimwe mu nyungu zikomeye z’ibanze ni uko babona iyo serivisi, kandi kugira ngo uhabwe iyo serivisi hari ikiguzi bisaba, ubwo rero mu nyungu z’abafatabuguzi RURA iricara igasesengura ikareba ngo igisabwa kugira ngo iyi serivisi ibe yatangwa ni ikingiki, birasaba mazutu, birasaba gukora neza imodoka birasaba kwishyura umushoferi, birasaba kwishyura aho bakorera, birasaba kwishyura imisoro ya Leta.'

'Nyuma y’ibi RURA irasuzuma ikareba niba ibisabwa aribyo koko kugira ngo umugenzi areke kwishyura ibitajyanye na serivisi yahawe. Iyo bimaze kugaragara ko ibisabwa ariko bikwiriye RURA ishyiraho ibiciro.'

Nyuma yo gutangaza ibiciro bishya, Umuyobozi w’Ishami rigenzura Ibikorwa byo gutwara Abantu n’Ibintu muri RURA, Tony Kulamba, yavuze ko urwego ayoboye ruri gukora ibishoboka byose ngo kongera umubare w’abo imodoka zitwara bitazaba icyuho cyo kwiyongera kw’ubwandu bwa COVID-19.

Mu ngamba zirimo kubahirizwa harimo ko imdoka yose igomba kugenda ibirahure byose bifunguye uretse gusa igihe hari imvura, abagenzi bose bagomba kwambara agapfukamunwa kandi bagakaraba intoki mbere yo kwinjira mu modoka.

Benimana murubereye mu Mujishi ku ruhembe murasaniraho @RURA_RWANDA icyo musanzwe mugira ni ingenzi muri Magirirane y’uru #Rwanda ruramutswa Umukuru uri mu ruharo @PaulKagame arko noneho DusabeDukomeje Musubire Mworoshye Umujishi muby’Ingendo Rubanda RURABABAYE ! Ishyuka Rwanda ! pic.twitter.com/Izd7Z9RVfp

— RUTANGARWAMABOKO (@RTANGARWMABOKO) October 18, 2020