Ibintu bishobora gutera guhangayika ni byinshi rimwe na rimwe hari ibitungurana ariko hari nibyo usanga abantu babigiramo uruhare bitewe no kubiha umwanya kandi bidakwiye ni byiza ko usobanukirwa ikintu kiguhangayikishije nikibigutera kugirango ubashe kwirinda ko bizongera kubaho no gusobanukirwa neza niba icyo kintu bikwiye ko kiguhangayikisha.
2. Ihereze umwanya uge ahantu hatuje
Ni byiza ko wafata umwanya wowe wenyine mugihe hari ibintu bitagenda neza bishobora kugutera guhangaka kugirango ubashe kubikerezaho no gushaka umuti w'ikibazo kugirango ubashe gukomeza ubuzima kandi wishimye.
3. Kora List y'ibintu ugomba gukora umunsi kuwundi.
Ibi byose tuvuze, nta na kimwe gihambaye cg se ngo gisabe igihe kinini kugikora. Gukora ibi byose bizagufasha kwita ku buzima bityo uhorane ubuzima buzira umuze kandi bikurinde n'indwara zitandukanye.
4. Kunywa cafeyine hakiri kare mbere y'uko utangira akazi, ariko aha ni igihe ubundi buryo bwanze cyangwa wabuze uko ubukoresha. Impamvu ni uko cafeyine hari abantu batemerewe kuyikoreha bitewe n'uburwayi bafite kandi burya si na byiza kuyimenyereza kuko umubiri wawe urashyira ukaba 'adigitedi' (ukaba imbata) kuri yo waba utayifashe noneho ukaba wagira n'utundi tubazo.
Kurinda uruhu gusaza, mbere yo kuba watekereza imiti itandukanye n'ibindi bikoreshwa mu kururinda gusaza, hari ibintu bisanzwe ushobora kwikorera ubwawe ukaba warinda bimwe mu bimenyetso byerekana gusaza k'uruhu kuba byatangira kukugaragaraho.
Niba nawe uri mu batangiye kubona ibimenyetso byo gusaza ku ruhu rwawe; ibi bishobora kuba uruhu ubona rutangiye gukweduka, iminkanyari, kwipfunyarika k'uruhu rwo ku maso n'iminwa n'ibindi bigaragaza gusaza. Hari inama wakurikiza ukaba wakwirinda ibi byose.
Bimwe mubyo wakwikorera mu kurinda uruhu gusaza
1.Irinde kujya ku zuba ryinshi
Izuba riza ku mwanya wa mbere mu bintu bitera cg byongera iminkanyari. Mu rwego rwo kurinda uruhu rwawe gusaza, irinde kujya ku zuba ryinshi, mu gihe ari ryinshi cyane ni byiza kuguma aho ritakugeraho cyane. Ikindi ushobora gukora ni ukwambara amataratara arinda izuba (sunglasses) igihe ugiye ku zuba ryinshi.
2.Kunywa amazi menshi ahagije
Umwuma mu mubiri uza ku mwanya wa kabiri mu byongera iminkanyari cyane. Mu rwego rwo gutuma uruhu rwawe ruhora ruherereye kandi rukagumana ubushobozi bwo gukweduka, rukeneye amazi ahagije buri munsi. Iyo umubiri wawe udafite amazi ahagije, uturemangingo dutangira gukanyarara bityo iminkanyari igatangira kugaragara ku ruhu hanze.
Kunywa amazi, hagati ya litiro 1 n'2 bizarinda uruhu rwawe gusaza mu buryo butangaje
Chapati ushobora gusanga benshi muri twe tutazi akamaro ifitiye umubiri wacu ku ifunguro cyane cyane irya mu gitondo cyangwa nijoro.
Ni icyo kurya gifite inkomoko mu bihugu byo muri Aziya cyane cyane mu Buhinde, kikaba cyarageze mu bihugu byacu mu gihe cy'ubukoroni aho abacuruzi b'abahinde bazaga muri Afurika cyane cyane mu bihugu byegereye inyanja y'abahinde ari byo Tanzaniya na Kenya, ari byo biribwa bikundira cyane.
Ingano ni isoko nziza ya vitamin B na vitamin E, imyunyungugu nka Iode, Zinc, Manganese, Silicon, Arsenic, Chlore, Selenium, Magnesium, Calcium,Ubutare, Umuringa. Kubera kandi ingano zuzuye zigira igipimo cy'isukari iri hasi, n'abarwayi ba diyabete iri funguro bararyemerewe.
Ibi byose biboneka muri chapati, nibyo biyigira ikiribwa cyiza ku buzima bwacu.
Akamaro ka chapati ku buzima
Uruhu rwiza
Ikungahaye kuri zinc ifasha uruhu guhorana itoto
Kuba ikungahaye kuri Zinc, bituma iba ikiribwa cyiza gifasha kugira uruhu rwiza, kuko uyu munyungugu uzwiho kuba ufasha mu kugira uruhu rucyeye.
Igogorwa
Nubwo tujya twibeshya; nyamara burya ni nziza kurenza umuceri iyo bigeze ku bijyanye n'igogorwa rikozwe neza. Ndetse ku bajya bananirwa kurya ku manywa, kuzifata mu gitondo bituma igifu gikora neza nuko ukagera amasaha ya ku manywa ushonje
Inyama y'umwijima ubusanzwe ni inyama ikora akazi ko gusukura amaraso ku biremwa byose, ariko ku matungo, iyo itungo ryabazwe rigiye kuribwa, inyama yaryo y'umwijima ifatwa nk'inyama igira akamaro gakomeye kuko ikize cyane kuri za vitamine zinyuranye, ku buryo hari n'abayita kimwe mu biribwa ku isi bikize kuri za vitamine 'nature's multivitamin.
Inyama y'umwijima ngo iryoha ku buryo bwihariye kandi ngo ni inyama ishobora kuboneka mu maguriro y'inyama hirya no hino ku isi.
Umwijima ni kimwe mu bikomoka ku nyamaswa bikungahaye cyane kuri Vitamine A. Kurya inyama y'umwijima w'inka inshuro imwe ku munsi, ngo bizanira umuntu Vitamine A akeneye ku munsi ku rwego rw'ijana ku ijana (100% ).
Ikindi kandi ngo umuntu ubona Vitamine A ihagije, aba yigabanyirije ibyago byo kurwara indwara z'amaso zirimo indwara y'ishaza,ndetse akaba yirinze indwara ya kanseri y'ibere .
Umwijima ni isoko ikomeye ya za vitamine n'ubutare. Gusa ngo iyo miterere y'inyama z'umwijima kuba zikize kuri vitamine n'ubutare butandukanye ni byo bituma ngo inyama z'umwijima zishobora guteza ibibazo ku bantu barwaye indwara zimwe na zimwe.
Inyama z'umwijima zikize cyane ku ntungamubiri zirimo ibyitwa 'folate', 'fer', vitamine B, vitamine A, 'copper'. Kurya inyama z'umwijima ngo bifasha umuntu kurwanya ikibazo cyo kugira intungamubiri zidahagije mu mubiri.
Ikibazo cyo kubura ubutare bwa 'Fer' yongera amaraso ni kimwe mu bikunze kwibasira abantu kikaba cyabageza no ku rwego rwa 'anemia', umunaniro ukabije, gucika intege kw'imikaya (muscle weakness), kudashobora gutekereza neza akanya kanini n'ibindi. Inyama z'umwijima ni isoko nziza ya 'Fer' na vitamine B12, byose bihuriza mu kongerera umuntu amaraso.
Inyama z'umwijima kandi ngo zuzuyemo vitamine K, iyo ikaba ifasha abantu kugira amagufa mazima. Vitamine K ifasha umubiri kwinjiza 'calcium' no kuyigeza ku magufa. Kubona Vitamine K ihagije mu mafunguro birinda indwara y'amagufa ya 'osteoporosis'. Vitamine K ifasha mu itembera ry'amaraso rigenda neza.
Inyama z'umwijima zigiramo cholesterol nyinshi. Mu gihe hari abantu benshi barya ibiribwa birimo cholesterol ntibagire ikibazo, hari abandi baba barimo kuyigabanya cyangwa se bari ku miti ibafasha kuyigabanya. Abo rero ngo baba basabwa kugabanya cholesterol, kuko iyo cholesterol nyinshi mu mubiri ishobora gutera ibyago byo kurwara indwara z'umutima.
Ikindi kuko mu nyama z'umwijima harimo Vitamine A nyinshi, kurya inyama z'umwijima cyane byateza ikibazo cya Vitamine A y'umurengera. Umwijima w'umuntu kandi ngo ntiworoherwa no gukoresha Vitamine A nyinshi y'umurengera, kurya inyama z'umujima zikize cyane kuri Vitamine A byageza umuntu ku kibazo cya 'hypervitaminosis A'.
Ubundi abaganga ngo basaba ko niba umuntu nta kibazo cya vitamine zidahagije afite, yarya inyama z'umwijima rimwe mu cyumweru kugira ngo yirinde ibyo bibazo.
Iyo wirinze uba ukiza ubuzima bwawe, iyo wirinze uba uri kurinda umutima wawe ndetse no kuba wapfa imburagihe. Ibintu bishobora gushyira ku iherezo ubuzima bwawe, ntabwo ari ibintu bikomeye, ni ibintu byoroheje cyane kandi wareka gukora cyangwa ukabyitaho bigakunda.
1.Gukoresha agakingirizo: Mu rwego rwo kwirinda indwara zitandukanye zandurira mu mibonano mpuzabitsina usabwa kujya ukoresha agakingirizo niba ugira ingeso yo gukora imibonano mpuzabitsina n'abantu utazi mutashakanye. Ibi bizagufasha kuba wowe, no kumenya ko ukwiriye kwirinda kandi uzaramba. Ahari hari ibindi nawe uzi. Menya ko ubuzima bwawe ari ntakorwaho kandi ubugenga ni wowe.
2.Ita ku isuku yawe: N'ubwo utayibona, ngo umenye ko buri kimwe kiri iruhande rwawe cyuzuye za mikorobe zishobora kugutera uburwayi, iyi niyo mpamvu ari ingenzi kugira isuku y'umubiri wawe n'iyo mu rugo.
3.Irinde ibisindisha: Ese wari uzi ko kunywa inzoga bituma abantu basaga miliyoni eshatu bapfa buri mwaka nk'uko byagaragaye muri raporo yatanzwe n'umuryango WHO? Niba unywa inzoga ni ngombwa kuyinywa mu rugero. Numara kumenya kugereranya ingano y'ibisindisha ufata bizatuma ubuzima bwawe buhinduka ubeho neza.
4.Va ku itabi: Itabi rishobora gutera indwara ya Kanseri, rimwe na rimwe uwakoresheje itabi ryinshi ashobora kurangwa n'imico mibi gusa bikangiza ubuzima bwe n'ubw'abamwegereye. Mu gihe uzaba ushyize itabi mu kanwa kawe, uzajye umenya ko uri kwiyangiriza ubuzima. Niba ushaka ubuzima bwiza, rekeraho kunywa itabi.
Koga buri munsi ni ingenzi ku isuku y'umubiri, kuko bifasha gusohora imyanda mu mubiri no kurinda uruhu. Uburyo ndetse n'ibyo ukora mu gihe uri koga ni ingenzi cyane kuko bigena imiterere myiza cg mibi y'uruhu rwawe.
Hari amakosa ushobora kuba ukora utabizi mu gihe uri koga. Gusa, ugomba kuyahagarika, kuko gukomeza kuyakora bishobora kwangiza uruhu rwawe mu buryo butandukanye.
Dore amwe mu makosa ugomba kwirinda mu gihe uri kwiyuhagira.
Amakosa ugomba kwirinda mu gihe uri koga
1.Kwikuba cyane buri munsi
Kwikuba buri munsi ntago ari bwo buryo bwiza bwo gukura imyanda ku mubiri cg se amavuta. Mu gihe wikuba cyane, bitera uruhu kumagara no korohera cyane. Uruhu mu kwirinda rutangira gusohora amavuta menshi, bityo bikaba byaba indiri ikomeye ya bagiteri n'umwanda (ufata muri ya mavuta, uruhu ruba rusohora kugira ngo rwirinde kumagara).
Ushobora gukoresha akantu koroshye wikuba, nabwo ukabikora inshuro nke mu cyumweru; inshuro 1 mu cyumweru yaba ihagije. Bikaba byiza kubikora utari bujye ku zuba.
2.Kwihanagura cyane kenshi ukoresha imbaraga
Hari abantu nyuma yo koga bahita bihanaguza igitambaro (towel cg isuyume) gikomeye kandi bagakoresha ingufu. Ibi ni amakosa akomeye kuko gukoresha imbaraga wihanagura byangiza utwenge tw'imisatsi iba ku ruhu, bikaba byatera ibibazo bitandukanye ku ruhu; nko kumagara cyane, cg se kwishima cyane.
Mu gihe urangije koga, genda wihanagura gahoro gahoro, udakuba ku ruhu cyane.
Igitambaro ukoresha wihanagura kigomba kuba cyorohereye kandi kidashwaratura ku ruhu
3.Ubwoko bw'igitambaro wihanaguza
Isuyume (essui main) cg igitambaro ukoresha nyuma yo koga (towel) gishobora kuba ubwacyo indiri ya mikorobe na bagiteri zitandukanye. Kubera iki? Akenshi biterwa n'ubukonje gihorana, cg se kuba nyuma yo kwihanagura utagishyira ahagera izuba ngo ubukonje buvemo.
Ntugomba kugikoresha igihe kirekire, ni ngombwa ko gihindurwa kitarasaza
Ntikigomba kuba gikomeye cg se wumva gishwaratura uruhu rwawe.
Igitambaro ukoresha nyuma yo koga ni byiza ko kidakoreshwa igihe kirekire, kandi ugakoresha ibyiza byabugenewe, ukagihindura mbere yuko gisaza.
4.Koga amazi ashyushye cyane
Amazi ashyushye cyane, igihe wumva ababaza ku ruhu, burya ni amavuta y'ingenzi arinda uruhu aba ari gushya. Aya mavuta (essential oils) afasha uruhu guhorana ububobere no korohera.
Kumara umwanya munini uri koga amazi ashyushye cyane (hejuru y'iminota 10), bituma utwenge tw'uruhu dufunguka cyane, bikaba bishobora gutera ibibazo bitandukanye ku ruhu.
Twabonye akamaro ko koga amazi ashyushye (Kanda hano ubisome), gusa igihe uri kuyoga, iminota 5 irahagije, noneho ugakomeza n'amazi afite ubushyuhe buringaniye.
5.Igihe wisigira amavuta
Igihe cyiza cyo kwisiga amavuta ni ako kanya ukiva mu bwogero. Hari abantu bakunda kumara igihe kinini, nyuma yo koga batarisiga, ibi bitera umwera no gukanyarara k'uruhu.
6.Gukoresha isabune nyinshi
Amasabune menshi yo koga akorwa mu binyabutabire bishobora gutera uruhu kumagara ndetse no koroha cyane, bishobora gutuma mikorobe zinjira mu mubiri mu buryo bworoshye. Kuko amavuta akorwa n'uruhu aba avaho ku bwinshi.
Mu gihe woga, ni ngombwa gukoresha isabune zisanzwe, zitarimo ibinyabutabire byinshi kandi ukoga nke.
Mu gihe uri koga, ni ngombwa ko nyuma yo kwisiga isabune cg izindi produits waba wakoresheje nko mu mutwe, ukoresha amazi ahagije, kugira ngo akureho ibi byose.
Impamvu ni uko ibikoreshwa mu gihe cyo koga yaba amasabune cg shampoo bishobora gutera utwenge tw'uruhu gufungana, nuko ugatangira kuzana ibiheri. Kwiyunyuguza bihagije byagufasha kwirinda ibi bibazo.
Ngayo amwe mu makosa ugomba kwirinda mu gihe uri koga, kugira ngo urinde uruhu rwawe.
Mbere yo gukoresha isabune runaka, wabanza kureba niba nta kibazo ishobora kugutera.
Ibi nabyo abemeza ingingo ya 1 bakomeza bavuga n'ibi, bakavuga ko kugira ngo ubone intungamubiri zose ziri mu mbuto, ugomba kuzirya mu gifu harimo ubusa.
Bakavuga ko kurya imbuto mbere cg nyuma yo kurya, ushobora kutinjiza intungamubiri zose uko bikwiye.
Nyamara ibi sibyo. Igifu gikoze ku buryo, nta ntungamubiri nimwe ishobora gusohoka mu mubiri cyereka urwaye izindi ndwara, igifu kigenda gisohora bicye bicye byerekeza mu mara aho intungamubiri zinjirira mu mubiri.
Amara afite uburebure bugera kuri metero 6 ndetse n'ubugali bwa metero kare 30, zose zifasha kwinjiza intungamubiri mu mubiri.
Icyo kuzirikana: urwungano ngogozi ruhora rwiteguye kandi rufite ubushobozi buhagije bwo gusya no kwinjiza intungamubiri ziboneka mu mbuto waba waziriye mu gifu harimo ubusa cg harimo ibiryo.
3.Igihe cyiza cyo kurya imbuto ni nimugoroba
Abavuga ibi, bashingira ko ubushobozi bwo gukora k'umubiri (metabolism) bugabanuka mu masaha ya nimugoroba, bakavuga ko kurya ibirimo amasukari menshi nk'imbuto, bishobora kongera isukari mu maraso.
Ukuri guhari ni uko, ibyo kurya byose by'ibinyamasukari igihe umaze kubirya byongera isukari yo mu maraso, mu gihe umubiri uri kwinjiza glucose (iboneka mu binyamasukari) igihe icyaricyo cyose cy'umunsi.
Icyo kuzirikana: nta bushakashatsi burerekana ko igihe cyiza cyo kurya imbuto ari nimugoroba. Ukuri guhari ni uko ntacyo bitwaye na gito igihe cyose warira imbuto yaba mu gitondo cg nimugoroba. Zigira akamaro kamwe igihe cyose.
4.Ugomba kurya imbuto mbere ya saa munani
Nubwo ibi bihabanye n'ingingo ya 3, gusa abavuga ibi, bo bahamya ko kuzirya nyuma ya saa munani bizamura isukari mu maraso, umubiri udashobora kugabanya kugeza igihe ugiye kuryama, ndetse ko bitera kwiyongera ibiro.
Ibi byose ntaho bihuriye n'ukuri. Kubera ko umubiri waba uryamye cg utaryamye wo ukomeza gukoresha ingufu z'umubiri (calories), nubwo mu gihe uryamye gukoresha imbaraga (metabolism) bigabanuka, ariko calories zo zikomeza gukoreshwa.
Icyo kuzirikana: kwirinda kurya imbuto nyuma ya saa munani ntacyo bifasha umubiri, kandi ntacyo bihindura ku biro byawe. Kurya imbuto ushobora kubikora amasaha yose ushakiye.
5.Ugomba kurya imbuto amasaha 2 mbere yo kurya
Ibi bikunze kuvugwa n'abemeza ko intungamubiri ziboneka mu mbuto, zigirira akamaro umubiri igihe mu gifu harimo ubusa, ibijya gusa n'ingingo ya 1.
Nta bushakashatsi burerekana ko kurya imbuto mu gifu harimo ubusa, byongera igogorwa cg se bifasha cyane.
Kuzirya uri no kurya ibiryo, cyane cyane ibikungahaye kuri proteyine, fibres cg se ibinure bifasha cyane igifu mu kurekure ibiryo kimaze gusya mu mara gahoro gahoro.
Icyo kuzirikana: kurya imbuto mbere y'amasaha 2 utararya, ntacyo byongerera umubiri. Inama nziza ni ukurya imbuto, mu gihe uri kurya ibiryo cg se urangije.
