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Dore imwe mu myitozo ushobora gukora buri munsi igafasha umutima n’ibihaha gukora neza.

1. Kugenda n’amaguru

Niba uri umutangizi, umwitozo wa mbere mwiza ni ukugenda n’amaguru. Kugenda n’amaguru ntibifasha umubiri kumererwa neza gusa ahubwo bifasha no kubanya ibinure mu mubiri.

2. Kuzamuka inganzi

Niba usanzwe umenyereye umwitozo wo kugenda cyangwa kwirukanka ahantu harehare, ushobora kongeraho umwitozo wo kuzamuka ingazi ndende, uzamuka umanuka bityo bityo kugeza igihe ubiriye icyuya.

3. Gusimbuka umugozi

Gusimbuka umugozi ni umwitozo mwiza kuko ukoresha umubiri wose, by’akarusho noneho iyo ari umugozi uremereye, imikaya y’umubiri wose irakora bikongerera agaciro uwo mwitozo. Uyu mwitozo ushobora kuwukora iminota 15-30 buri munsi niba ubishoboye, ariko ku mutangizi, iminota itanu buri munsi irahagije.

4. Pompage (push-ups) no gusimbuka uhagaze hamwe (Burpees)

Uyu mwitozo ukorwa umuntu aciye bugufi agakora pompage (pushup) imwe agahaguruka agasimbuka ahagaze hamwe, akongera agakora pompage bityo bityo akamara byibuze iminota ibiri buri munsi (amasegonda 120).

Iyi myitozo yose ni ingenzi mu gufasha umubiri kumererwa neza no gukomera, by’akarusho kandi igafasha imikorere y’umutima n’ibihaha, ndetse bikaba byakurinda indwara z’umutima n’iziterwa no kugira ibinure byinshi mu mubiri.

Icyitonderwa

Iyi myitozo yose ugomba kuyikora kugeza igihe ubiriye icyuya cyangwa wumva unaniwe cyane udashobora kurenzaho.

Kurikira ibisobanuro birambuye muri iyi video:

Kuri Stade ya Kigali i Nyamirambo kuri iki Cyumweru habereye umukino ubanza mu guhatanira itike yo kwinjira mu matsinda ya CAF Confederation Cup, APR FC yari yakiriye RS Berkane yo muri Maroc.

Ikipe ya APR FC yari yakoze impinduka mu bakinnyi 11 babanje mu kibuga ugereranyije n’abari babanjemo ku ku mukino wayihuje na Rayon Sports.

Niyomugabo Claude usanzwe akina inyuma ku ruhande rw’ibumoso ntiyakinnye uyu mukino kubera ikarita itukura yahawe ku mukino wayihuje na Etoile du Sahel yo muri Tunisia, aho yari yasimbuwe na Ndayishimiye Dieudonné, naho Karera Hassan asimburwa na Nsabimana Aimable.

Ku munota wa 80 w’umukino, Hamza Regragui wa RS Berkane yahawe ikarita y’umutuku, nyuma yo gukurura Mugunga Yves wari umaze kumucenga, isigara ikina ari abakinnyi 10.

Umukino waje kurangira amakipe yombi ntayibashije kureba mu izamu, umukino wo kwishyura ukazaba ku Cyumweru tariki 05/12/2021 muri Maroc hatagize igihinduka

Iyi nama iteranye mu gihe havugwa virusi nshya ya Corona ivugwaho kugira ubukana, ikaba ndetse imaze kugaragara mu bihugu bitandukanye byo hirya no hino ku isi.

U Rwanda rwari ruherutse koroshya ingamba nyinshi hakurikijwe kuba iki cyorezo cyari kimaze iminsi kigaragaza ko cyagabanyije ubukana.

Icyakora Minisiteri y’Ubuzima mu Rwanda iherutse kuburira abaturarwanda kubera ubu bwoko bushya bwa coronavirus yahawe izina rya Omicron, rutegeka ndetse ko abinjira mu gihugu baturutse mu mahanga babanza kujya mu kato k’amasaha 24 muri hoteli zabugenewe kandi bakiyishyurira ikiguzi.

Kigali Today irabagezaho imyanzuro yafatiwe muri iyi nama ikimara gushyirwa ahagaragara.

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Uyu mubyeyi w’imyaka 44 afite abana 10. Yavuze ko umwana we agisambanywa atigeze abimenya, yabimenya nyuma yatangiye kwangirika.

Ubwo hatangizwaga ubukangurambaga bwo kurwanya ihohoterwa mu Karere ka Nyarugenge buzamara iminsi 16, uyu mubyeyi yavuze ko ahangayikishijwe n’ubuzima bw’umwana we yafashwe, anagaragaza ko ababazwa n’uko uwamuhohoteye akidegembye.

Aganira na IGIHE, Uwimana yemeje ko umugabo wasambayije umwana we batuye mu gace kamwe ndetse afite impungenge z’uko ashobora kuba yarahanduriye Virusi Itera Sida.

Ati “Karahohotewe nyuma y’icyumweru kimwe mbona arimo kugenda nabi mubaza impamvu ambwira ko ari umugabo duturanye wamutwaye mu rutoki ngo amukoresha imibonano. Narebye mu gitsina cye nsanga yaraboze.”

Yongeyeho ko akibibona yahise abyereka umugabo w’inyangamugayo wo muri aka gace, undi amugira inama yo kumujyana kwa muganga no gutanga ikirego.

Ati “Ikibazo ubona umwana yarihebye, mbese ntagisinzira. Ubuyobozi bumfashije nkamenya uko ubuzima bwe bumeze byanezeza kuko nsanze ari muzima nashimira Imana. Ninjye wamwivurije kuko nabonaga ari kubora.”

Umunyamabanga Nshingwabikorwa w’Akagari ka Nyarurenzi, Nsengiyumva Fabien, yabwiye IGIHE, ko uyu mubyeyi akimara kubabwira ko umwana we yahohotewe bihutiye gufata uwakekwagaho gukora icyo cyaha.

Ati “Akimara kumenya ko umwana we yasambanyijwe uwabikekwagaho twaramufashe tumushyikiriza polisi bamusaba ko yakoresha ibizamini ku bitaro bya polisi ariko bishoboka ko ibisubizo byaje bitagaragaza ko umwana yafashwe ku ngufu. Uwo bavuga ko yamufashe ku ngufu ararekurwa.”

Yongeyeho ko uyu mubyeyi afite akabari ndetse bamugiriye inama yo kutajya avanga abakiriya n’abana be kubera ko n’ukekwaho gufata gusambanya uwo mwana w’imyaka icyenda yanyweraga iwe.

Uyu mugore arasabira ubutabera uyu mwana we w’imyaka icyenda wasambanyijwe

Ni icyemezo RwandAir yafashe biturutse ku kuba Leta Zunze Ubumwe z’Abarabu zatangaje ko zitazongera kwakira abagenzi bava muri ibi bihugu kubera ubwandu bwa Omicron bwahagaragaye.

RwandAir yatangaje ko iki cyemezo kizatangira kubahirizwa ku wa Mbere tariki 29 Ugushyingo 2021, gusa hashyizweho uburyo bwo gufasha abari bamaze kugura amatike burimo kuba igihe ntarengwa ayo matike azamara kigijwe inyuma gishyirwa ku wa 30 Kamena 2021 no guhindura ibyerekezo ariko amafaranga arengaho bakayishyura.

Ubu Isi yose ihangayikishijwe n’ubu bwoko bushya bwa Coronavirus bwa Omicron ndetse Israel yo yafashe icyemezo cyo gufunga imipaka.

Iyi Virus yagaragaye bwa mbere muri Botswana na Afurika y’Epfo mu minsi itatu ishize. Ubu yamaze gukwira henshi, yaba mu Burayi nko mu Bubiligi n’ahandi.

Byatumye u Rwanda rufata umwanzuro w’uko umuntu wese urwinjiyemo avuye mu mahanga, ajya mu kato k’amasaha 24 mu gihe hagisuzumwa niba nta bwandu bwa Omicron afite.

Omicron ifite ubushobozi bwo kwegera utunyangingo buri hejuru, ku buryo aho ifashe imata ikinjira mu mubiri kandi ikanduza kurusha indi. Mu ntara imwe yo muri Afurika y’Epfo, ubwandu buri hejuru bitewe n’iyi virus aho bwavuye kuri 1% mu byumweru bitatu bukagera kuri 30%.

Byatumye hanafatwa ingamba abagenzi baturutse muri ibyo bihugu yabonetsemo batangira gukumirwa hirya no hino hanyuma kandi u Rwanda na rwo rusubizaho akato ku binjiye mu gihugu.

RwandAir yahagaritse gutwara abagenzi bo muri Afurika y’Epfo na Zimbabwe bagana i Dubai

Mu minsi ishize ikibazo cya cameras zo mu mihanda nticyavugwagaho rumwe hagati y’abatwara ibinyabiziga hamwe na polisi ishami rishinzwe umutekano wo mu muhanda, aho abatwara ibinyabiziga bashinjaga polisi ko cameras zayo ziyandikira amakosa batakoze cyangwa se zikabandikira ko bakoze amakosa ariko nyamara aho zashyizwe atari ho zari zikwiye kuba ziri.

Ingero z’amakosa yakorwaga ariko abatwara ibinyabiziga bakavuga ko barenganyijwe ni nko kuba barandikirwaga umuvuduko uri hejuru ya 40 kandi nyamara camera yabandikiye yashyizwe ahantu hari icyapa gitegeka ko utwaye atagomba kurenza umuvuduko wa 60.

Nyuma y’ubwumvikane buke bwariho, Perezida wa Repabulika y’u Rwanda Paul Kagame yasabye inzego zibifite mu nshingano kubisubiramo bakabinonosora kugira ngo ari abatwara ibinyabiziga ntibinubire ko barenganywa ariko kandi ntibikureho ko hakomeza kwirindwa umuvuduko.

Umwe mu bamotari batifuje ko amazina ye atangazwa avuga ko byari bikabije kuko ku munsi hari uwashoboraga kwandikirwa umuvuduko inshuro zirenze eshatu.

Ati “Burya natwe ntabwo twari tubizi uko bigenda, wajyaga kubona ukabona message, nkanjye banyandikiye rimwe mfite umuvuduko wa 48 kandi byari ahantu hari icyapa cya 60, jye nzi n’uwo bandikiye gatandatu wenda nshobora kubikubwira ntubyemere cyeretse wenda abikwiyerekeye muri telefone ye, ariko ubundi uwo munsi umusaza akibivuga ati umuvuduko wa 40 nanjye ku maguru ndawugenda byahise bikemuka, ubu bimeze neza nta kibazo ibyapa byasubiye gukurikizwa nka mbere”.

Mugenzi we ati “Ziriya cameras zimukanwa, zimwe bashyiraga ahantu hari icyapa cya 60, bagasaba umuvuduko wa 40, waba ufite nka 40 kandi ari muri 60 ugasanga bahise bakwandikira, zaragabanutse mu mihanda, ubu usanga ahantu hatari hateye n’icyapa bateraga camera ubu ntabwo bagipfa kuzihashyira, tukaba twishimira ko batagipfa gutera camera aho biboneye”.

Umuvugizi wa Polisi ishami rishinzwe umutekano wo mu muhanda, SSP René Irere, avuga ko ikibazo cy’ibyapa na cameras hashize iminsi bivugwaho kandi ngo na Perezida wa Repubulika akaba afite umurongo yatanze.

Ati “Ibyuma bifite ukuntu biteye ubwabyo, ntusezerana na byo bishobora kugira amakosa bikora, ariko iyo habaye ikintu nk’icyo ukandikirwa mu buryo butari bwo, biroroshye cyane kuza ahakorera polisi ishinzwe umutekano wo mu muhanda (traffic police) cyangwa ukandika, twashyizeho uburyo butandukanye, haba guhamagara, haba kwandika, cyangwa se no kwiyizira ubwawe, kugira ngo ugaragaze ikibazo ufite tugisuzume, hanyuma tukurenganure niba mu by’ukuri warenganye, ariko umurongo wo waratanzwe ni ibintu bikiganirwaho, ndatekereza ko umwanzuro uzafatwa uzaba unoze”.

Ubusanzwe iyo umuntu arengeje umuvuduko icyapa kimusaba kugenderaho, ahanishwa kwishyura amafaranga y’u Rwanda ibihumbi 25.

Ukabona umuntu yabayeho mu buzima bwa gikene, buri muntu agakomeza ubuzima bwe nk’aho ubw’uwo mukene butamureba. Bakamufata nk’utagize icyo yishe cyangwa icyo akijije. Nyamara yatera intambwe igana imbere, ukabona inama zitangiye guterana zibaza ku kibazo cy’uko yakize ndetse hanibazwa aho yaba akuye amafaranga!

Ubusanzwe kuba umuntu ari umukene, hari ibintu by’ingenzi atabasha kwikorera kubera ubushobozi buke. Iki ni cyo kibazo gikomeye ku buryo inshuti, umuryango n’abavandimwe bagakwiye kwicara bagakora inama bibaza icyo kibazo kiri ku muvandimwe inkomoko yacyo ndetse n’igihe akimazemo hagashakwa n’icyakorwa kugira ngo agisohokemo.

Nyamara abantu benshi usanga ibi bisa nk’aho ntacyo bibatwaye bakikomereza ubuzima nk’aho ntacyabaye, cyane cyane iyo uyu muntu yabaye intwari akabihorera ntabasabe. Nyamara iyo amaze kugira intambwe atera ari kugenda abasanga mu cyiciro barimo ndetse na bagenzi be bari mu cyiciro kimwe agenda abasiga, inama zitangira guterana bibaza aho ubutunzi yabukuye n’igihe bimutwaye ngo abugereho.

Igitangaje muri ibi kandi, ni uko ibisubizo byinshi biza biganisha mu kuba uyu muntu ubutunzi yarabubonye mu nzira zitemewe. Bashaka kumvikanisha ko bitari gukunda ko yaba ageze aho agera, ari ubwenge bwe akoresheje n’imbaraga ze kandi mu bikorwa byiza. Hari n’abakabya iyo babuze ibimenyetso bibaganisha mu bikorwa bibi yaba yarayakuyemo, bakavuga ko yayakuye kwa shitani.

Ibi iyo mbibonye bintera kwibaza niba biterwa no kuba Abanyarwanda baba bibona mu ishusho y’ubukene, bakumva ko ukennye adateje ikibazo, ahubwo ukize ari we kibazo, cyangwa bikaba biterwa n’amashyari adatuma Abanyarwanda batifurizanya gutera imbere.

Iyo bibaza ngo “Ubu se akize mwanya ki?” Nibaza igihe ubundi abantu baba bumva umuntu akwiye kumara kugira ngo akire. Cyangwa usaziye muri ubwo bukene ni we uba udateje ikibazo?! Uko umuntu aba yarakennye agaceceka kuko ntawe ubyitayeho, ni ko anarwana n’ubuzima bwe bucece agakora yiteza imbere, mukazisanga yaravuye muri ya mibereho mwari mumumenyereyeho.

Nta muntu waremewe gukira ngo undi aremerwe ubukene, kandi Abanyarwanda baravuga ngo « iby’isi ni gatebe gatoki » None urakira ejo n’undi agakira mwembi mugakirana cyangwa nawe ukaba ukennye mu gihe na we akize. Ni uko isi iteye. Rero umuntu mu gihe imibereho ye mibi itbashishikaje mugakomeza nk’aho ntacyabaye, n’ubundi yahinduye ubuzima na we agakira mujye mukomeza ntibibaraze inshinga mwibaza aho yabikuye, kuko mutari mwaranibajije aho yabiburiye.

Si ngombwa ko umuntu intambwe yose agenda ageraho ayimenyekanisha kugira ngo mutazamwibazaho ngo akize mwanya ki! Ahubwo akora ibyo agomba gukora igihe cyagera mukabibona. Gukira bishobora kuza byihuse cyangwa bikaza bitinze. Icyangombwa ni uko umuntu agomba gukora icyo yakagombye gukora mu gihe nyacyo. Kandi si ngombwa ko uburyo umuntu umwe yakizemo cyangwa yabonyemo amafaranga ari bwo na kanaka agomba kuyabonamo byanze bikunze.

Tureke gutakaza umwanya twibaza uko kanaka akize n’umwanya byamutwaye kandi uko yakennye ntacyo byakubwiye, kandi nyamara burya mbona umuntu wese aberewe no kubaho neza. Ahubwo niba dufite umwanya wo kwiga kuri bagenzi bacu tujye twiga ku bakene, abo byemeye bagakira tureke kubibazaho ahubwo twishimire ko baryoherwe no guhindura ubuzima.

Kugeza ubu iri shuri ryitabiriwe n’abana 172 bafite imyaka iri hagati ya 6 na 14, barimo abakobwa 62 n’abahungu 110 batoranyijwe mu bana 2000 bo mu bigo 38 by’amashuri byo mu Karere ka Huye, n’ahandi mu masantere yari asanzwe atoza abana iby’umupira w’amaguru.

Icyakora, intego ihari ni iyo gutoza abana 200 nk’uko bivugwa na Marie Grace Nyinawumuntu, umuyobozi ushinzwe ibya tekinike mu ishuri ry’umupira rya Paris Saint-Germain mu Rwanda.

N’ubwo ubusanzwe mu bindi bihugu PSG ifitemo amashuri yigisha iby’umupira w’amaguru yigenga, ugasanga ababyeyi basabwa kwishyurira abana babo, ngo si ko byifashe mu Rwanda, nk’uko bivugwa na Nadia Benmokhtar, Umuyobozi ushinzwe ishami ryo kumenyekanisha Paris Saint-Germain.

Agira ati “Mu Rwanda, abana bigishwa ku buntu, bifatiye ku bufatanye bwa RDB na PSG.”

Ngo icyo ababyeyi basabwa, ni ukubashakira ibikoresho bakeneye mu myigire yabo.

Didier Shema Maboko, Umunyamabanga uhoraho muri Minisiteri ya Siporo mu Rwanda, avuga ko icyitezwe kuri iri shuri ari ugufasha abana gukura bafite uburere n’ubumenyi bwiza bw’umupira w’amaguru, bikazatuma iyi siporo irushaho gutera imbere mu Rwanda.

Ibi binashimangirwa na Nyinawumuntu uvuga ko imyigishirize y’umupira w’amaguru ya PSG itandukanye n’iyo bari basanzwe bifashisha mu Rwanda.

Agira ati “Namaze kubona ko imyigishirize ya PSG itandukanye n’iyo twifashishaga hano mu Rwanda nk’abatoza. Kuko imyigishirize yabo isaba ko icyo umwana akoze cyose cyungura ubwonko n’ubwenge bwe.”

Ababyeyi bafite abana bamaze kwemerwa n’iri shuri bavuga ko biteze ko rizafasha abana babo kuzavamo abakinnyi beza.

Uwitwa Jean Damascene Semwiza agira ati “Iri shuri rizafasha umwana wanjye kumenya neza umupira w’amaguru n’amategeko awugenga, bityo azavemo umukinnyi wifuzwa n’amakipe mpuzamahanga.”

N’ubwo iri shuri ryatangirijwe i Huye, biteganyijwe ko rizagenda rigezwa no mu bindi bice by’u Rwanda, guhera mu mpeshyi itaha.

Iki cyumweru kizatangira tariki ya 28 Ugushyingo 2021 gisozwe ku wa 9 Ukuboza 2021 hizihizwa umunsi Mpuzamahanga wo kurwanya ruswa ufite insanganyamatsiko igira iti “kurandura ruswa inkingi y’iterambere rirambye”.

Umuvunyi Mukuru Nirere Madeleine, yavuze ko iki cyumweru cyahariwe kurwanya ruswa kigamije gutegura umunsi mpuzamahanga wahariwe kuyirwanya uzaba ku wa 9 Ukuboza 2021.

Yagaragaje ko hateguwe ibiganiro bigamije gukangurira abaturage no kongera kubibutsa ububi bwa ruswa no kubereka uruhare bagira mu kuyirwanya cyangwa kuyirandura burundu.

Yagize ati “Ibikorwa biteganyijwe bizibanda ku gushishikariza abaturarwanda kugira uruhare mu gukumira ruswa no kuyirwanya. Muri icyo cyumweru dufite ibiganiro byinshi bizagaruka kuri ruswa mu nzego zitandukanye. Twahisemo kwibanda cyane ku bijyanye na ruswa igaragara mu mitangire ya serivisi z’ubutaka kuko twabonye ko hakirimo icyuho. Hari n’ibindi biganiro byinshi tuzagenda dukora binyuze mu itangazamakuru.”

Hari aho usanga abaturage batinda kubona ibyangombwa by’ubutaka bikaba byaba intandaro y’ibyuho bya ruswa.

Nirere yavuze ko biteganyijwe ko bazabiganiraho muri icyo cyumweru bagamije kongera kwibutsa abaturage uburenganzira bwabo.

Ati “Twarebye mu bushakashatsi bwa RGB dusanga harimo ibyuho byinshi mu mitangire ya serivisi z’ubutaka. Abaturage bakunze gutinda kubona ibyangombwa byaba ibyo kubaka cyangwa iby’umutungo we. Inzego zizongera kwisuzuma kuko n’ikigo gishinzwe imicungire y’ubutaka kizaba kirimo, twongere turebe uko byakihutishwa.”

Yanagaragaje ko urwego rw’Umuvunyi ruri gukora ubuvugizi ku buryo amafaranga atangwa ku byangombwa by’ubutaka yagabanyuka, asaba abaturage kuzagira uruhare batanga ibitekerezo.

Raporo y’Urwego rw’Umuvunyi ya 2020/2021 igaragaza ko ibibazo byinshi rwakiriye ari ibirebana n’ubutaka byihariye 36,5% kandi ibi niko bikomeza kongera akarengane bitewe n’ibyuho bikigaragara mu itegeko ry’ubutaka.

Umuvunyi wungirije ushinzwe kurwanya ruswa n’Akarengane, Mukama Abbas yagaragaje ko iminsi bagiye kwinjiramo igamije kuganira n’abaturage kandi bahisemo kugaruka cyane ku mitangire ya serivisi z’ubutaka n’ubwubatsi nk’ahakiri icyuho gikenewe gukurwaho.

Yagaragaje ko muri ibi bikorwa inzego z’ibanze ari zo zikunze kwaka ruswa aho umwaka ushize hafunzwe abantu babiri bahamwe n’ibyaha bya ruswa.

Ibikorwa biteganyijwe muri icyo cyumweru

Mu cyumweru cyahariwe kurwanya ruswa kizatangira ku wa 28 Ugushyingo 2021, Urwego rw’Umuvunyi ruteganya ko hazakorwa ibiganiro bitandukanye byibanda ku ngingo zinyuranye zikigaragaramo icyuho cya ruswa no kuyirwanya.

Kuri uwo munsi hazatangwa ikiganiro kuri Radio na Televiziyo Isango Star ndetse n’andi maradiyo y’abaturage.

Ku wa 2 Ukuboza hari ikiganiro ku rwego rwa buri Ntara kizahuza urwego rw’Umuvunyi n’abagize Inama ngishwanama zo kurwanya ruswa mu turere tunyuranye.

Ku itariki ya 4 Ukuboza hari ikiganiro kizanyura kuri televiziyo Rwanda kizagarara ku ngamba zashyizweho na Leta y’u Rwanda mu rwego rwo gukumira no kurwanya ruswa no kugaruza umutungo ukomoka kuri icyo cyaha.

Urwego rw’Umuvunyi rugaraza kandi ko ku wa 6 Ukuboza 2021, hateganyijwe inama nyunguranabitekerezo ku ngamba zo kurwanya ruswa muri serivisi z’imyubakire hibanda ku kureba ibyuho bya ruswa bikigaragaramo n’ingamba zafatwa mu kubikumira no kubirwanya.

Tariki 7 ni umunsi w’urubyiruko rwibumbiye mu mashyirahamwe agamije kurwanya ruswa n’abahuzabikorwa b’inama Nkuru z’urubyiruko mu turere.

Ikindi kizibandwaho muri iki cyumweru ni ikiganiro cyizagaruka ku ruhare rw’inzego z’ubutabera mu gukumira no kurwanya ruswa mu masoko n’imyishyurire mu nzego n’ibigo bya Leta giteganyijwe kuwa 8 Ukuboza.

Mu cyegeranyo giheruka gukorwa na Transparancy International, u Rwanda rwaje ku mwanya wa 48 mu bihugu birimo ruswa nkeya ku Isi, rukaba urwa kane muri Afurika ndetse n’urwa mbere muri Afurika y’Iburasirazuba.

Abavunyi bungirije Mukama Abbas na Yankurije Odette bagarutse ku mpamvu zo kurwanya ruswa n’akarengane muri sosiyete nyarwanda

Umuvunyi Mukuru Nirere Madeleine yasabye abaturage kugira uruhare mu biganiro bizatangwa mu cyumweru cyo kurwanya ruswa