Tag: lifestyle

Kwita ku buzima, kugira ubuzima buzira umuze cg se kubaho neza bisaba ubushake bwa nyirabwo. Gusa ntibigomba kugutwara igihe cyawe cyose.

Hari ibintu byoroshye kandi bidasaba igihe kirekire ushobora gukora bikagufasha guhorana ubuzima bwiza, kubikora ntibisaba ibintu bihambaye cg se umwanya munini, kuko iminota 10 cg munsi yayo iba ihagije gusa, ubundi ugahorana ubuzima buzira umuze.

Ibintu 7 byagufasha kwita ku buzima bwawe kandi bitagoye cyane

1.Gerageza guseka byibuze umunota umwe:Guseka ni ingenzi ku buzima:Umunota umwe umara uri guseka, uba uhagije kugira ngo ugabanye stress ndetse unafashe imikaya kuruhuka neza.

Mu gihe ukunda guseka kenshi buri munsi, bifasha amaraso gutembera neza, igipimo cy'isukari mu maraso kigahora ku rugero rukwiye ndetse no kubaho igihe kirekire.

2.kuruhuka umwanya muto (sieste/nap):Hari igihe uba uri mu kazi ukumva uri gusinzira, ntukeneye amasaha menshi kugira ngo wumve uruhutse kuko iminota 10 ihagije, ngo umubiri wawe wongere ubone ibyiza byinshi ubonera mu kuruhuka gato bizwi nka sieste cg nap.

Kuruhuka gato bifasha ubwonko kongera gukora neza, guhanga udushya, kwibuka cyane ndetse no gutanga umusaruro.

Mu gihe uri kuruhuka gato, ntugomba kurenza iminota 10, kuko iyo uyirengeje, na none utangira kumva urushye cyane cg se wumva wacitse intege iyo ubyutse.

3.Kugendana icupa ry'amazi: Kurinda umubiri wawe kubura amazi ni ingenzi cyane. Bifasha mu mikorere myiza y'ingingo z'ingenzi ku mubiri; urwungano rw'ubwirinzi (immune system), impyiko, urwungano ngogozi (digestive system) ndetse n'indi mikorere mu mubiri.

Aha ntituvuze kugendana icupa ry'amazi ririmo ubusa, ahubwo kugendana icupa bizagufasha kunywa amazi aho ugeze hose (yaba ku kazi, aho wicaye mu rugo cg se uri gukora sport), ndetse bikwibutse kenshi ko ugomba kuyanywa.

4.Kumva umuziki:Kumva umuziki bituma wimukira mu isi yawe, ukibagirwa ibindi byose. Niba ufite ecouteurs/headphones ukaba ufite akanya gato, ntacyakubuza gushyiramo indirimbo wishimira.

Kumva indirimo ukunda cg se izindi zigenda gahoro, bifasha kukoongerera akanyamuneza ndetse no guseka.

5.Kurya kenshi utubuto duto:Utubuto duto tuvugwa aha ni; ubunyobwa, sesame, soya, cashew, n'utundi.

Abantu bakunze kurya utubuto duto kenshi, usanga badakunze kwibasirwa n'indwara z'umutima, cancer, indwara zifata imyanya y'ubuhumekero, n'izindi zose zihindura imikorere y'umubiri.

6.Kunywa icyayi:Ubushakashatsi bwakozwe ku binyabutabire biboneka mu cyayi, bugaragaza ku kukinywa iminota byibuze 3, bifasha kwinjiza mu mubiri ibinyabutabire bifite ubushobozi bwo gusukura umubiri, polyphenols, n'ibindi bifasha mu mikorere myiza.

Icyayi tuvuga ntikigomba kuba kirimo isukari, udashoboye kukinywa ushobora kongeramo ubuki.

7.Gerageza gukora urugendo ruto n'amaguru:Kugenda n'amaguru iminota micye burya bikiza ibintu byinshi cyane.

Umwuka mwiza ugenda winjiza ugufasha kurwanya stress kandi ugafasha ubwonko bwawe guhindura imitekerereze. Bituma amaraso yawe atembera neza, bityo bikakurinda imvunane no kuribwa mu ngingo zitandukanye biterwa no kwicara cg kuryama igihe kirekire.

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.

Src: Umutihealth

Source : https://impanuro.rw/2021/11/29/dore-bimwe-mu-byo-ushobora-gukora-bikagufasha-guhorana-ubuzima-bwiza-kandi-bitagoye-cyane/

Kunywa amazi mu gitondo ukibyuka ni ingenzi cyane, kuko bifitiye akamaro ingingo z'ingenzi zigize umubiri wacu.

Akamaro ko kunywa amazi ukibyuka mu gitondo

Aya mazi ya mu gitondo afasha gusohora imyanda mu mubiri
Kunywa amazi ukibyuka mbere yuko ugira ikindi cyo kurya ufata bifasha gusukura amara, bityo bigafasha intungamubiri kuba zakwinjira mu mubiri ku buryo bworoshye. Uretse gufasha amara kandi, iyo urugero rw'amazi ruri hejuru bigirira akamaro kanini impyiko, kuko bifasha mu mikorere yazo.

Bifasha ubwonko kongera gukora cyane

Mu gihe umubiri ufite umwuma, ubwonko bukora buhoro. Ibi bishobora gutera kumva unaniwe, wacitse intege, ndetse no kumva uribwa umutwe, bishobora ndetse no kugutwara akanyamuneza kawe, ukumva ufite umunabi.

Ingirangingo z'ubwonko zigizwe na 75% by'amazi, mu gihe ufite umwuma nicyo gice cya mbere kigaragaza imikorere mibi.

Byongera imikoreshereze y'imbaraga mu mubiri

Aha niho ujya wumva benshi bavuga ngo amazi afasha kunanuka. Nubwo ubushakashatsi bwakozwe bwerekana ko amazi afasha mu gutakaza calorie nke; zitagira icyo zikora mu kugabanya ibiro. Kunywa amazi ukibyuka bifasha umubiri gukoresha imbaraga (calories) ku rugero ruri hejuru.

Mu gihe umubiri ufite inyota, ushobora kwibeshya ukaba wayitiranya n'inzara, bikaba byagutera kurya cyane. Ari byo biviramo benshi kongera ibiro cyane.

Kunywa byibuze ikirahuri cy'amazi (ushobora kugeza no kuri litiro imwe n'igice (1.5 L)) mbere y'ibindi byose ukibyuka bishobora kongera imikoreshereze y'imbaraga mu mubiri, bikaba byagufasha guhorana ibiro bikwiye.

Bizakurinda inzara igihe kinini

Kunywa amazi ukibyuka bituma wumva uhaze mu gifu. Mu gihe unywa mazi yaba mbere yo kurya cg mu gitondo ukibyuka bigufasha kurya bicye, bikakurinda kurya byinshi umubiri udakeneye.

Gusa ntugomba kunywa amazi gusa, ngo usimbuke ifunguro rya mu gitondo, kuko nabwo bishobora gutuma uza kurya byinshi nyuma.

Byongera kukurinda umwuma

Nyuma yo kumara amasaha menshi usinziriye, umubiri niko ugenda ugira umwuma. Kunywa amazi ukibyuka, bifasha kongera igipimo cy'umwuka mwiza wa oxygen, ndetse bigafasha no mu ikorwa ry'insoro z'amaraso.

Ushobora kunywa amazi ukibyuka angana iki?

Kugira ngo ubone umusaruro uhagije, ni byiza kunywa amazi byibuze agera kuri litiro 1 (ni nk'ibirahuri 4) ukibyuka.

Source : https://yegob.rw/ngiyi-impamvu-abantu-bose-bategetswe-kunywa-amazi-bakibyuka/

Dore ibintu 7 byagufasha guhangana n'iki kibazo nk'uko tubicyesha urubuga bustle.com.

1.Kunywa amazi: Kunywa cafeyine nk'uko abantu benshi basanzwe babizi birinda gusinzira mu kazi, ariko kunywa amazi ni byiza kurushaho kuko bifasha amaraso yawe mu gutwara ogisijeni (Oxygen) mu bice by'umubiri wawe bikakurinda kumva urushye cyangwa wumagaye ari byo bigutera gusinzira kuko umubiri uba wumva unaniwe wakwiryamira.

2.Gufata umwanya ukagendagenda mbere y'akazi: Byagufasha cyane kuko ubwonko bwawe buhita bwumva ko ubuteguje ko hari ibintu ugiye gukora, burya ngo ibintu byose bigengwa kandi bipfira mu mutwe. Iyo rero hari ibintu ukunda gukora, umubiri urabimenyera n'impamvu yabyo ukayisobanukirwa.

3. Bitewe n'imirimo ukora imiterere yayo niba byagushobokera jya ubanza ukore imirimo igoye, hanyuma nutangira kumva usinzira ukore twa tuntu tworoshye tutagusaba gukoresha ubwonko cyane udutekerezaho.

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.

5.Kurya ibiryo byoroheje nka 'Snacks', imbuto, guhekenya shikarete, n'utundi tuntu wabona waba urya kandi ntitwangize akazi kawe, kandi tukaba dufitiye umubiri wawe akamaro atari ugupfa kurya gusa.

6.Gufata akaruhuko gato: Gerageza uzenguruke ibiro cyangwa aho ukorera nibura nyuma y'amasaha abiri kuko kwicara cyangwa guhagarara umwanya munini bituma wumva unaniwe.

7.Gushakisha umucyo aho ukorera. Niba ukora ku manywa, uragirwa inama yo kwibuka gufungura amadirishya, niba aho ukorera hari izuba cyangwa urumuri burya ni ingenzi cyane guha amakuru ubwonko. Niba ukora bwije nabwo jya wibuka gucana amatara kuko ubwonko bwawe buhita bwumva ko ari amasaha yo gukora, kandi bigufasha kubona umwuka mwiza bityo umubiri ugakora neza.

Source : https://yegob.rw/reba-ibyo-wakora-niba-usinzira-mu-kazi/

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.

3.Gusinzira bihagije

Iyo uryama igihe gito cg kidahagije, umubiri utangira gukora imisemburo ya cortisol — uyu musemburo ugabanya uturemangingo tw'uruhu. Iyo uryamye amasaha ahagije umubiri ukora umusemburo uzwi nka Human Growth Hormone (HGH), ufasha uruhu guhorana ubushobozi bwarwo; nko gukweduka, guhora rutoshye bityo ntiruzane iminkanyari. Gusinzira amasaha ahagije bizakurinda kandi guhora wumva unaniwe n'uruhu rwawe ruhore rukeye.

4.Kurya indyo yuzuye

Kurinda uruhu gusaza ni ingenzi cyane kurya ibikungahaye kuri vitamin, cyane cyane vitamin E. Mubyo urya, ni ngombwa kwibanda cyane ku mboga, imbuto n'utubuto duto kuko birinda gusaza, kubera bikize cyane ku birinda n'ibisohora uburozi mu mubiri (antioxidants)

5.Irinde stress n'ibishobora kuyigutera byose

Igihe cyose ugize stress umubiri usohora umusemburo wa cortisol, ugabanya imikaya y'ingirangingo ziri munsi y'uruhu. Ibi bituma uruhu rwawe rusaza byoroshye ndetse n'iminkanyari ikaza vuba.

Niba ushaka kurinda uruhu gusaza, irinde stress n'ibiyigutera byose

6.Koga mu maso n'amasabune kenshi cyane

Isabune n'ibirungo bimwe na bimwe bigabanya ibisanzwe birinda uruhu n'ibituma ruhora ruhehereye birinda iminkanyari. Uko wogamo kenshi n'isabune niko ugenda ubigabanya cyane. Ni byiza guhitamo isabune woga mu maso, ukurikije niba irimo moisturisers.

Source : https://yegob.rw/dore-ibyo-wakora-ukarinda-uruhu-rwawe-gusaza-imburagihe/

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.

Zikorwa hifashishijwe ifu y'ingano, bikaba byiza kuyikora mu ngano zuzuye (zisebwa zimaze gutonorwa gusa, atari izakozwemo ifarini).

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

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

Ibinyasukari

Nubwo ifite igipimo cy'isukari cyo hasi, ariko dusangamo ibinyasukari binyuranye kandi by'umwimerere. Bifasha umubiri guhorana ingufu

Amaraso

Muri chapati usangamo ubutare. Ubutare buzwiho kuba butuma igipimo cya hemoglobin mu maraso kiba cyiza bityo bikarinda umuntu indwara yo kubura amaraso izwi nka anemia.

Kwituma impatwe

Niba wafashwe nubu burwayi, gerageza urye chapati ikoze mu ngano zuzuye. Kubera ko irimo fibre nkeya bizagufasha koroherwa n'uburwayi

Kurinda kanseri

Dusangamo fibre zinyuraye na selenium. Ibi byose bifatanyiriza hamwe kurwanya indwara za kanseri zinyuranye cyane cyane izo mu rwungano ngogozi.

Chapati tuvuga aha ni izikoze mu ngano zuzuye cyane cyane, kandi zatekeshejwe amavuta meza ntabwo ari chapati ubonye yose.

Src: umutihealth

Source : https://yegob.rw/sobanukirwa-akamaro-ko-kurya-chapati-ku-buzima-bwacu/

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.

Source : https://yegob.rw/menya-ibyiza-byo-kurya-inyama-yumwijima/

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.

5.Menya neza ko urya indyo yuzuye: 'Turi ibyo turya', niyo mpamvu ibyo turya bitugiraho ingaruka nziza ndetse tukanagirwa inama zo kurya neza. Rya indyo yuzuye bizakurinda gupfa imburagihe.

Source : https://yegob.rw/ushobora-gupfa-imburagihe-nudafata-icyemezo-kuri-ibi-bintu/

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.

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.

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.

7.Kutikuraho neza amasabune atandukanye uba wakoresheje

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.

Src: umutihealth

Source : https://yegob.rw/dore-amwe-mu-makosa-ugomba-kwirinda-mu-gihe-uri-koga/

Ahantu henshi uzasanga bakubwira ngo ugomba kurya imbuto igihe iki n'iki, ugomba kuzirya muri ubu buryo, aya masaha, n'ibindi bitandukanye.

Hano twaguteguriye inkuru ibivuga ku buryo burambuye; igihe ugomba kurira imbuto n'ibyo benshi bibeshya ku gihe zigomba kuribwa

Ibyo benshi bibeshya ku gihe gikwiye cyo kurya imbuto

1.Ugomba kurya imbuto mu gifu harimo ubusa

Ibi ukunze gusanga bivugwa na benshi, gusa ntaho bihuriye n'ukuri. Ababyemeza, bavuga ko kuzirya bituma igogorwa rigenda gahoro cg se ibiryo bikaba byatinda mu nda igihe kinini.

Nubwo imbuto zimwe na zimwe zibonekamo fibres, zishobora gutera igogorwa kugenda gahoro. Uku gutinza igogorwa ntibitera ibiryo gutinda igihe kirekire mu gifu.

Icyo kuzirikana: kurya imbuto uri kurya cg ukimara kurya bituma ibiryo bitinda mu nda ugereranyije n'igihe utari kuzirya. Gusa, ibi ni byiza kuko bituma wumva uhaze igihe kirekire, bityo bikakurinda kuryagagura, bishobora kukongerera ibiro.

2.Kurya imbuto mbere cg nyuma yo kurya bituma intungamubiri zitinjira zose

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.

Ubushakashatsi bwakozwe, bwerekana ko abantu barya imbuto n'imboga cyane buri munsi badakunze kwiyongera ibiro cyane, cg se ngo bagire ibiro byinshi.

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.

Src: umutihealth

Source : https://yegob.rw/ni-ryari-ugomba-kurya-imbuto-nibyo-benshi-bibeshya-ku-gihe-cyiza-cyo-kuzirya/

Ubushakashatsi bwakozwe bugaragaza ko guseka bigabanya ububyimbirwe bw'imijyana y'amaraso, bikagabanya urugero rw'imisemburo itera stress ndetse bikongera n'igipimo cya cholesterol nziza.

Ibyiza uboneramo bishobora no kumara amasaha 24 ariyo mpamvu ugomba guseka buri munsi, kuko bituma wumva ugize akanyamuneza ndetse ukanibagirwa ibibazo bindi.

Byongera ubushobozi bwo guhanga udushya

Guseka bigira akamaro keza gatandukanye mu mubiri; kugabanuka kw'imisemburo itera stress, kwiyongera kw'imisemburo ya endorphine n'umwuka uhagije uba ugera ku bwonko byose bifatanyiriza hamwe mu kongera ubushobozi bwo guhanga udushya. Mu gihe ubwonko bukora neza ku rwego rwo hejuru, ubushobozi bwo gutekereza buriyongera kuko buba bukoresha igice kinini kurusha ubusanzwe.

Akamaro ko guseka k'umubiri

Byongera imikorere myiza y'umutima
Nkuko sport ari ingenzi ku buzima niko guseka ari ingenzi ku mutima. Niba udashobora gukora sport bitewe n'uburwayi cg ibindi bibazo, kwisekera bizagufasha kwirinda indwara z'umutima.

Bituma umutima utera neza amaraso akagera mu bice bitandukanye ndetse ugakoresha n'ingufu nyinshi (calories) ku isaha, nk'izo wakoresha mu gihe waba uri gukora sport yo kugenda n'amaguru.

Bigabanya umuvuduko ukabije w'amaraso

Ubushakashatsi bwakozwe bwagaragaje ko abantu baseka cyane mu buzima bwabo aribo bagira ibyago bike byo kwibasirwa n'indwara z'umuvuduko ukabije w'amaraso. Kwisekera bigabanya ibyago byo kwibasirwa n'indwara ya stroke no guhagarara k'umutima.

Bigabanya urugero rw'imisemburo itera stress

Guseka bigarura byihuse imikorere myiza y'umubiri, kuko bituma hasohorwa imisemburo ya endorphins. Iyi misemburo itera kwishima, ituma wumva ugize akanyamuneza ndetse ukumva utuje neza kandi uruhutse, bityo ntiwumve n'ububabare. Ibi kandi ushobora kubibona binyuze mu kumva umuziki.

Bikuraho ikitwa uburakari cyose

Guseka byirukana ikitwa uburakari n'amakimbirane cyose. Bifasha kumva ko ibibazo bidakomeye, ndetse bikagufasha gukomeza kubaho utibuka ibintu bibi cg utekereza ku bintu bibi gusa.

Guseka byongera ubusabane, bukirukana ikitwa uburakari cyose

Guseka byongera ubudahangarwa

Bituma ukomeza kugira ubuzima buzira umuze. Byongera ikorwa ry'uturemangingo turinda umubiri, bityo bikagufasha guhangana n'indwara cg ibindi byibasira umubiri. Uturemangingo tuzwi nka T-cells, ubu ni ubwoko bw'uturemangingo tw'amaraso tw'umweru tuzwi nk'abasirikare b'umubiri, ubushakashatsi bwakozwe bwerekana ko tuba ari twinshi cyane mu bantu bakunda guseka cyane.

Birinda umutima ku buryo bukomeye

Bifasha mu mikorere myiza y'udutsi duto dutwara amaraso ndetse bikongera imitemberere myiza y'amaraso. Ibi bigufasha kwirinda indwara nyinshi zishobora kuzahaza umutima harimo no guhagarara k'umutima (heart attack).

 

Ushobora kuba warabonye ko iyo usetse cyane, ugeraho ukumva uri kubabara cyane cyane inyama zo mu nda. Ibi niko bigenda kuko muri iki gikorwa imikaya yikanya yirambura inshuro nyinshi, bikaba byatuma iruha iyo umaze igihe uri guseka. Ibi bifatwa nk'imyitozo ngorora mubiri, ntibizakubuze kwisekera uko ubishoboye.

Source : https://yegob.rw/numenya-ibi-ntuzongera-kubaho-udaseka/