Webrwanda Backend

Tag: lifestyle

  • Mugore/mugabo tangira urye watermelon vuba na bwangu kubera iyi mpamvu ikomeye. – YEGOB #rwanda #RwOT

    Ubushakashatsi bugaragaza ko abagabo n'abagore bubatse ari byiza ko bagomba kurya urubuto rwa Watermelon nk'uko bigiye kugarukwaho mu bika bikurikira. sobanukirwa!!

    Watermelon ubishatse wayita umwungu cyangwa igihaza cyo guhekenya kuko ni urubuto rwera ku ruyuzi, rugira indabo zisa n'intutu kandi rufite bimwe ruhuriyeho n'ibihaza, uru rubuto rukaba rufite akamaro gakomeye ku buzima bwa muntu.

    Uru rubuto rumeze nk'aho nta cyanga rugira, uba wumva ari nk'amazi arimo agasukari gacye. Ni urubuto rwuzuye umutobe, rworohereye, rurimo utubuto duto duto tw'umukara.

    Ni isoko nziza y'amazi akenewe kimwe n'izindi ntungamubiri.
    Uru rubuto ruribwa baruhekenya, aho urya icyo gice gitukura. Ushobora kandi no gukamuramo umutobe ukaba ari wo unywa.

    Watermelon uzayisangamo intungamubiri zinyuranye, imyunyungugu na za vitamini. Twavugamo Vitamini A, B1, B3, B6, C, calcium, magnesium, fibre, poroteyine, potassium na lycopene.

    Akamaro ka watermelon ku buzima:

    Kubera ikungahaye ku mazi, ni nziza mu gihe cy'ubushyuhe no kurwanya inyota.

    Uru rubuto rubamo Calories nkeya (muri grama 100 harimo 30 Calories) kandi nta mavuta menshi abamo. Bituma ruba urubuto rwiza ku bantu bose yemwe n'abarwayi ba diyabete. Ikindi kandi rufasha mu gusohora imyanda mu mubiri.

    19% bya vitamini A umubiri ukeneye ku munsi uzazisanga muri uru rubuto. (muri 100g harimo 569mg za vitamin A). Iyi ni vitamini y'ingenzi mu kureba neza no mu budahangarwa bw'umubiri kimwe no kugira uruhu rwiza ruhehereye. Irinda kandi kanseri y'ibihaha no mu kanwa.

    Uru rubuto rukungahaye kuri flavonoids zinyuranye nka lycopene, lutein, β-carotene, zeaxanthin na cryptoxanthin. Izi zose zizwiho kurinda kanseri zinyuranye nka kanseri ya porositate, iy'amara, iy'amabere, ibihaha, nyababyeyi n'urwagashya.

    Kuba uru rubuto rukungahaye kuri vitamini C, kimwe n'ibindi bisukura umubiri ni rwiza ku ruhu. Icyo usabwa ni ugukuba igisate cyayo cyangwa gukaraba umutobe wayo ku ruhu ahatangiye kwangirika cyanecyane bitewe no gusaza. Ibi bizarusana kandi binarinde kongera kwangirika.

    Umutobe wayo ufite akamaro nko kurya urubuto:

    Nubwo inyanya zizwiho gukungahara kuri lycopene, ariko uru rubuto ruzirenzeho. (muri 100g harimo 4532µg, mu gihe ari urunyanya wasangamo 2573µg). Ubushakashatsi bwagaragaje ko ibi birinda umubiri imirasire mibi y'izuba (UV).

    Kuba muri watermelon harimo potasiyumu, bituma ruba urubuto rwiza mu mikorere y'umutima harimo kuwurinda gutera nabi no kurinda umuvuduko udasanzwe w'amaraso. Si umutima gusa kuko binafasha mu gusukura impyiko, bikagabanya acide urique izwiho gutera indwara ya goute mu mubiri. Kuyirya bituma unyara kenshi aribyo bizafasha impyiko gusohora imyanda.

    Ku bagabo, kuba watermelon ikize kuri arginine, bibafasha kurwanya uburemba kuko yongera ubushake bwo gutera akabariro ndetse ubwo bushake bugatinda.

    Muri macye ni viagra y'umwimerere. Si ibyo gusa kuko ifasha n'abagore ibongerera ububobere, bityo bamwe bahimbwe ba mukagatare yabafasha kwikuraho igisuzuguriro.

    Tuzasangamo kandi vitamin B1, B6, vitamin C na manganese. Ibi byose bifasha mu kurwanya mikorobi zanduza, no kongerera ubudahangarwa bw'umubiri imbaraga.

    Source : https://yegob.rw/mugore-mugabo-tangira-urye-watermelon-vuba-na-bwangu-kubera-iyi-mpamvu-ikomeye/

  • Ibizakubaho nuramuka uriye imineke buri munsi. – YEGOB #rwanda #RwOT

    Benshi mu bakunda kugura imbuto bavuga ko imineke iryoha cyane, tukaba tugiye kureba umumaro wo kurya nibura umuneke umwe ku munsi, nk'uko bigaragara ku rubuga www.everydayhealth.com rwandika ku buzima.

    1.Kurya imineke bifasha mu kugabanya ibiro

    Ku bantu bashaka kugabanya ibiro, imineke ni amahitamo meza cyane kuko ifasha mu gushongesha ibinure, bityo hehe no guhura n'umubyibuho ukabije.

    2.Kurya imineke bituma amagufa amererwa neza

    Intungamubiri ziboneka mu mineke zubaka amagufa ndetse zikayakomeza ku buryo atavunagurika uko yiboneye kose.

    3.Igabanya ibyago byo kurwara asthma

    Ubushakashatsi bwakorewe mu Bwongereza bwagaragaje ko abana barya nibura umuneke umwe ku munsi bibagabanyiriza 34% byo kuba barwara asthma.

    4.Irinda umubiri kurwaragurika

    Mu mineke habamo 'antioxydants' nyinshi zikarema utunyangingo twinshi turwanya ikintu cyose cyatera indwara mu mubiri, nk'indwara y'umutima, diyabete na kanseri.

    5.Imineke ifasha kugabanya agahinda gakabije (depression)

    Agahinda gakabije gaterwa na 'serotonim' iba yabaye nyinshi mu bwonko, mu mineke habamo 'tryptophan' ibasha kugabanya cyangwa gukuraho ibimenyetso by'agahinda gakabije.

    6.Ifasha ubwonko gukora neza

    Imineke ikungahaye kuri potasium na magnesium, iyo myunyu ngugu ifasha ubwonko kugira icyerekezo kizima no gukora neza.

    Source : https://yegob.rw/ibizakubaho-nuramuka-uriye-imineke-buri-munsi/

  • Wari uziko igishishwa cy'umuneke gishobora gukora ibitangaza ku ruhu rwawe? – YEGOB #rwanda #RwOT

    Umuneke n'igishishwa cyawo bifite ibyiza bitangaje ku ruhu rw'umuntu ,igishishwa cy'umuneke kigira intungamubiri hamwe n'ibifasha uruhu kurwanya iminkanyari ,imirongo mu maso hamwe no kwangirika k'uruhu.

    Iminkanyari yo mu maso ibaho mu gihe cyubuzima bw'abantu, mu gihe uruhu rutakaje itoto rugahinduka nk'urudasanzwe ,rugatakaza gukomera rukorohera.

    Rimwe na rimwe gusaza kuruhu n'iminkanyari bishobora kubaho mu buryo busanzwe, nabyo bivuka biturutse ku myitwarire yubuzima ubamo nko kunywa itabi n'ibindi.

    Hari byinshi byo mu maforumasi byagufasha harimo nk'amavuta ,hamwe n'ubundi buryo bwubwiza bwo gukemura ikibazo ,ikindi hari undi muti wakora wibereye iwawe mu rugo.
    Umuti woroshye gukorwa wo mu rugo ugizwe n'ibintu karemano burigihe n'uburyo bwiza bwo gukoresha ku ruhu kuko n'ibisanzwe / nta miti kandi nta n'ubwo bigira ingaruka mbi.

    Igishishwa cy'umuneke kiroroshye gukoresha ku ruhu kugirango ukureho ibiheri n'inkovu zabyo, bigasiga uruhu rusukuye kandi rudafite inenge kandi bikorwa muburyo bworoshye cyane. Icyo ukeneye gusa ni igishishwa cy'umuneke ukajya ugisigaho.

    Source : https://yegob.rw/wari-uziko-igishishwa-cyumuneke-gishobora-gukora-ibitangaza-ku-ruhu-rwawe/

  • Dore Ibintu 7 byangiza umutima ugomba kwitondera #rwanda #RwOT

    Mu busanzwe hari ibintu bikomeye tuzi neza ko bishobora kwangiza umutima wacu. Usanga abantu benshi bagerageza no kubyirinda kubera gutinya indwara z’umutima. Ariko burya hari n’utundi tuntu duto dukora tutazi ko dushobora kwangiza umutima wacu. Muri iyi nkuru twaguteguriye bimwe mu bintu bito ushobora kwirengagiza nyamara bituma umutima ugenda wangirika cyangwa utangira gukora nabi.

    Ibintu 7 byangiza umutima ugomba kwitondera

    Kugona

    Kugona mu busanzwe ni ibintu bisanzwe ku buryo abenshi tubyirengagiza ntitubyiteho, gusa hari igihe bishobora kuvamo ikibazo gikomeye. Rimwe na rimwe kugona bishobora gutera ikibazo cyo guhagarika guhumeka mu gihe usinziriye. Ibyo rero bikaba bishobora gutera ikibazo cy’umuvuduko w’amaraso wiyongera cyane, guhagarara k’umutima (heart attack) na stroke. Niba uziko ufite ikibazo cyo kugona cyane, ni byiza kujya kugana abaganga.

    Soma hano ibyagufasha guhagarika kugona https://umutihealth.com/uko-wahagarika-kugona/

    Kurya cyane

    Kurya cyane ni kimwe mu bintu bishobora gutera umubyibuho ukabije. Umuntu rero ufite uyu mubyibuho ukabije aba afite ibyago byinshi byo kurwara indwara z’umutima nk’umuvuduko w’amaraso. Ni byiza kwirinda kurya ibirengeje urugero kandi ukagabanya n’ibyo kunywa birimo isukari nyinshi.

    Kutagira isuku yo mu kanwa

    Dushobora kwibaza aho ibi bihuriye n’indwara z’umutima ariko burya kuba mu kanwa kawe hafite ibibazo bishobora kugira ingaruka n’ahandi mu mubiri wawe. Kutagira izuku yo mu kanwa bishobora gutuma bagiteri ziba nyinshi cyane mu kanwa bikaba byagutera indwara zo mu kanwa. Ubushakashatsi bwagaragaje ko hari zimwe mu ndwara zo mu kanwa zifitanye isano n’indwara z’umutima. Ni byiza rero koza amenyo buri gihe nyuma yo kurya.

    Kuryama utinze

    Kuryama utinze bituma umuntu atagira umwanya uhagije wo gusinzira. Ibi bibaka bishobora kugira ingaruka zikomeye no ku bindi bice bigize umubiri wawe n’umutima urimo. Mu busanzwe umuntu aba agomba kuryama amasaha ari hagati y’arindwi n’icyenda (7-9). Kudasinzira neza bishobora gutuma hakorwa imisemburo yitwa hormone ikorwa ari myinshi cyane kurusha ikenewe cyangwa se ari mike cyane idakwiriye. Ibyo rero bikaba byavamo zimwe mu ndwara zikomeye nk’umubyibuho ukabije, umuvuduko w’amaraso, stroke n’izindi. Ni byiza rero gukora ku buryo ubona umwanya uhagije wo gusinzira.

    Stress

    Abantu benshi bakunda kugira stress ntibabyiteho kugeza igihe batangiye kurwara zimwe mu indwara z’umutima. Stress ni kimwe mu bintu bishobora kwangiza imiyoboro y’amaraso. Si ibyo gusa kandi kuko stress igira ingaruka no ku bwonko

    Gukora imyitozo ngorarangingo irengeje urugero

    Akenshi usanga abantu bakora imyitozo ngororangingo mu rwego rwo kwirinda zimwe mu ndwara no kugira ngo bagire ubuzima bwiza. Hari abantu rero usaga barenza urugero bagokora ibikabije. Nubwo ari byiza gukuro iyo myitozo, iyo urengeje urugero bishobora kugira ingaruka ku buzima bwawe.

    Kurya amavuta menshi

    Amavuta nayo nubwo umubiri wacu uyakenera, iyo abaye menshi cyane bishobora kukuviramo kurwara zimwe mu ndwara z’umutima. Usanga amavuta yatunganirijwe mu ruganda atari meza kuko hari ibyo yongerwamo bitari byiza ku buzima bwacu. Ni byiza rero kurya amavuta make bishoboka.

    Source: Umutihealth.com

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    Source : https://agakiza.org/Dore-Ibintu-7-byangiza-umutima-ugomba-kwitondera.html

  • Sobanukirwa akamaro gakomeye k'igishishwa cy'umuneke utari uzi #rwanda #RwOT

    Iminkanyari yo mu maso ibaho mu gihe cy'ubuzima bw'abantu, mu gihe uruhu rwatakaje ubutoto, rugahinduka nk'urudasanzwe, rugatemba kandi rugatakaza ugukomera

    Nubwo rimwe na rimwe, gusaza k'uruhu hamwe n'iminkanyari bishobora kubaho mu buryo busanzwe, nabyo bivuka biturutse ku myitwarire y'ubuzima nko kunywa itabi, ntabwo bigushimisha, kandi mu gihe hariho byinshi mu ma farumasi byagufasha nk'amavuta, hamwe n'uburyo bundi bw'ubwiza bwo gukemura iki kibazo, umuti wo mu rugo usanzwe kandi udafite ingaruka ni igitekerezo cyiza.

    Umuti woroshye gukorwa wo mu rugo ugizwe n'ibintu karemano burigihe n'uburyo bwiza bwo gukoresha ku ruhu kuko n'ibisanzwe / nta miti kandi nta n'ubwo bigira ingaruka mbi.

    Igishishwa cy'umuneke kiroroshye gukoresha ku ruhu kugirango ukureho ibiheri n'inkovu zabyo, bigasiga uruhu rusukuye kandi rudafite inenge kandi bikorwa muburyo bworoshye cyane. Icyo ukeneye gusa ni igishishwa cy'umuneke ukajya ugisigaho.

    Icyitonderwa: Koresha gusa ibishishwa by'imineke igishya.itarasa n'iyaboze.

    Refe:.pinterest.com

    Source : https://umuryango.rw/ubuzima-115/article/sobanukirwa-akamaro-gakomeye-k-igishishwa-cy-umuneke-utari-uzi

  • Numenya ibi ntuzongera kurya ifunguro ritariho ifi. – YEGOB #rwanda #RwOT

    Mu mafi habonekamo intungamubiri ndetse zimwe muri zo ntiwazibona ahandi. Habonekamo vitamin D ihagije ndetse ku batabasha kubona akazuba ngo kabafashe kuyibona kurya amafi biyibaha ku rugero rwiza. Harimo kandi poroteyine, vitamin B12, selenium ndetse na vitamin F ariyo igizwe na omega-3 ivanze na omega-6.

    Akamaro ku buzima

    Akamaro k'amafi ku buzima karihariye nkuko twabivuze haruguru, ndetse aha umubiri w'uwayariye intungamubiri zifasha mu mikorere myiza yawo. Mu byiza amafi aduha twavuga:

    • Afasha abashaka gutakaza ibiro, kuko atuma umubiri wihutisha imikorere yawo
    • Afasha mu guhangana n'uburwayi bunyuranye bw'umwijima
    • Ni meza ku bari mu gihe cyo gucura kuko abafasha kutagira umunabi ndetse akanabarinda kugira ibinya bya hato na hato
    • Afasha mu mikorere y'ubwonko, yongera ubwenge butekereza kandi arinda indwara yo kwibagirwa ikunze gufata abageze mu zabukuru
    • Agabanya ibyago byo kurwara umutima na stroke
    • Agabanya ibyago byo kugira indwara zigendana n'ubudahangarwa
    • Arinda ibyago byo kurwara diyabete iterwa n'imikorere mibi y'imvubura ikora insulin
    • Afasha gusinzira neza kandi arinda kubura ibitotsi
    • Atuma ugira uruhu rwiza kandi afasha kurwanya ibishishi
    • Arimo intungamubiri zifasha mu mikurire cyane cyane ku bana
    • Aringaniza umuvuduko w'amaraso kandi agabanya igipimo cya cholesterol mbi bityo bikarinda indwara z'umutima zinyuranye
    • Agabanya uburibwe bwo mu mitsi akanarinda za rubagimpande
    • Afasha kureba neza ndetseno kugira amaso mazima
    • Arinda kanseri zinyuranye
    • Afasha kugabanya ibyago bya asima ku bana

    Icyitonderwa

    • Nkuko twabivuze ku bagore batwite ndetse n'abonsa hari amafi batemerewe. Ayo ni amafi arimo mercure nyinshi akaba ari ya mafi yo mu mazi magari (ocean) kuko ariyo abonekamo mercure nyinshi.
    • Kurya amafi nanone kenshi si byiza nyine kuko n'afite nkeya uyariye kenshi mu mubiri yakiyongera. Byibuze inshuro 2 mu cyumweru zirahagije

    Source : https://yegob.rw/numenya-ibi-ntuzongera-kurya-ifunguro-ritariho-ifi/

  • Siporo yo kugenda n'amaguru igabanya ibyago byo gupfa imburagihe #rwanda #RwOT

    Kugenda intambwe 7,000 ku munsi bigabanya ibyago byo gupfa imburagiye, ibi bikaba bishimangirwa n'ubushakashatsi butandukanye bwerekana ko iyi ariyo siporo itagira ingaruka, idatera ibibazo ku mitsi n'amagufa cyangwa ngo ishyire igitutu mu ngingo, nk'uko izindi siporo nko kwiruka zibigira.

    Kubera ibyo, ibyiza byo kugenda n'amaguru bikurura benshi, uko imyaka yagiye ishira hagiye hakorwa ubushakashatsi ku byiza by'iyi siporo.

    BBC dukesha iyi nkuru yatangaje ko abahanga bo muri kaminuza ya Massachusetts muri Amerika baheruka kwanzura ko kugenda intambwe 7,000 ku munsi ku bantu b'imyaka yo hagati bigabanya ibyago byo gupfa imburagiye ho 70%.

    Iri janisha rirasa n'iriri hejuru rwose, ariko Dr William Beard, umuganga w'Umwongereza avuga ko 'iryo janisha ridakabije nk'uko benshi babyibwira, kuko iyo umenye ibyiza byo kugenda n'amaguru n'indwara birinda, gushidikanya bivaho.'

    Dr Beard avuga ko kugenda wihuta 'bitera kwikora karemano kw'uturemangingo twica, tugize igice cy'ingenzi cyane cy'ubwirinzi bw'umubiri ku bintu bivuye hanze na za virus zinjira mu mubiri wacu ziciye mu kanwa cyangwa mu zuru.'

    Ibyiza byo kugenda n'amaguru ntibigarukira ku kongerera umubiri ubwirinzi, kuko kugenza amaguru binafasha ubuzima bwo mu mutwe n'ubw'umubiri; birinda indwara z'umutima, diabetes type 2, bifasha gutembera neza kw'amaraso, bitera gusinzira neza, bikaruhura kandi bikagabanya umujagararo…

    Kuri Dr Beard, kugenza amaguru uko ari ko kose, ni inyungu ku magara ariko kugenda wihuta byo bigira akamaro kurushaho mu kurinda gupfa imburagihe n'indwara ziba karande.

    Kugira ngo umenye niba umuvuduko wawe uhagije ngo ubone ibyo byiza, Dr Beard akugira inama, ati: 'Gerageza kuririmba uri kugenda. Nubishobora, bisobanuye ko utari kugenda ku muvuduko ukwiye.' Iyo ugenda wihuta, ushobora wenda kuvuga ariko ntiwaririmba.

    Nubwo kugenza amaguru byungura abo mu myaka yose, inyigo zitandukanye zishinga agati ku kamaro kabyo ku bantu by'umwihariko bageze mu cyiciro cy'imyaka yo hagati, kuko indwara zishingiye ku muvuduko w'amaraso cyangwa igisukari (diabete) akenshi zitangira kugaragara muri iyo myaka.

    Kubera iterambere ry'ikoranabuhanga, ubu ushobora kugenda maze ukareka applications za telephone yawe zikabara akazi wakoze, byaba ibinure watwitse, umuvuduko wari ufite n'umuvuduko w'umutima wawe.

    Kugenda nta mahitamo

    Mu myaka ibarirwa muri mirongo ishize, kugenda n'amaguru nka siporo byabaye umuco mu bihugu biteye imbere, aho gukorera iyo siporo hatunganye hagiye hateganywa, mu gihe mu bindi bihugu iyo siporo hari abayibona nk'ubudabagizi.

    Kubera kubura kw'ahantu n'imihanda yabugenewe, no kubura kw'uburyo bwo kwiyunguruza n'ibinyabiziga, mu bihugu bimwe abantu bagomba gukora ingendo ndende n'amaguru kubera ibyo bibazo.

    Theodore Abi Nasser, umuturage wo muri Liban aho bugarijwe n'ibura ry'ibitoro n'ihungabana ry'ubukungu, ati: 'Uyu munsi iwacu abantu baragenda cyane, atari ukurengera ubuzima ahubwo gushaka icyo bizigamira.'

    Muri Syria naho ntibitandukanye. Kuri Sia Daghmoush, umukobwa uzi ibyiza byo kugenda n'amaguru ku buzima, 'Abanya-Syria bagomba kugenda n'amaguru kubera ibura ry'ibitoro, ibintu bidasanzwe ku bwanjye.'

    Ibi ni nako bimeze ku baturage batari bacye mu bihugu bya Africa bakora ingendo ndende bava ibunaka bajya ibunaka kubera impamvu zitandukanye z'ubuzima, bamwe bikaba ngombwa ko babikora kenshi mu buzima bwabo.

    Byaba ku bushake cyangwa nta mahitamo, abashakashatsi bavuga ko ibyo bitagabanya ibyiza byo kugenda n'amaguru.

    Dr Beard ajya inama ko aho umuntu agendera naho hakwiye kwitabwaho, cyane kwirinda kugendera ahantu hari imyuka ihumanya ikirere kuko byangiza umubiri.

    Iterambere ry'ubukungu n'ikoranabuhanga mu nzego zitandukanye byahaze imirimo ituma abantu bamara igihe kinini bicaye imbere ya za screens/ecrans, ibintu byongera ibyago by'indwara z'umubiri n'izo mu mutwe.

    Nta gushidikanya ko tekinoloji igezweho yatumye abantu bagabanya gukoresha ingufu z'umubiri, bakongera gukoresha ubwonko mu bisaba gutekereza cyane.

    Inkuru nziza ni uko kugenda n'amaguru bikangura ubwonko bugatekereza bugashaka n'ibisubizo, niba rero ufite umurimo washinzwe uri kugorwa no gusohoza, kora urugendo n'amaguru…

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    The post Siporo yo kugenda n'amaguru igabanya ibyago byo gupfa imburagihe appeared first on IRIBA NEWS.

    Source : https://iribanews.rw/2021/10/20/siporo-yo-kugenda-namaguru-igabanya-ibyago-byo-gupfa-imburagihe/

  • Ubaye ushaka gutakaza ibiro mu gihe gito wakwihata izi mbuto – YEGOB #rwanda #RwOT

    Imbuto nubwo rimwe na rimwe kubera isukari ibonekamo ishobora kubangamira urugendo rwawe mu gihe wifuza kugabanya ibiro, gusa hari zimwe na zimwe zibonekamo intungamubiri nziza ku buzima bwawe ndetse na calories nke; zigufasha kumva uhaze igihe kirekire, bityo bikakurinda kurya cyane no kwiyongera ibiro utifuza.

    Imbuto zagufasha kugabanya ibiro

    1. Pome/Apple

    Niba wifuza kugabanya ibiro, pome ishobora kugufasha kubigabanya mu buryo bwihuse. Pome ibonekamo calorie nke (iringaniye ibonekamo nka calories 50) kandi nta binure cg umunyu ubonekamo.

    Pome zibamo amazi menshi ndetse na calories nkeya, bityo zikaba ku isonga mu kugabanya ibiro cyane

    Ubushakashatsi bwakorewe ku bagore, bwerekanye ko abaryaga pome 1 mbere yo kurya buri munsi batakaje ibiro cyane, ugereranyije n'abatarayiriye.

    Kurya pome 1 mbere yo kurya bishobora kukurinda kurya ibiryo byinshi, no kukurinda kwiyongera ibiro cyane.

    2. Umuneke

    Umuneke ubonekamo calorie nkeya ugereranyije n'intungamubiri zibonekamo (uringaniye ubonekamo calories 100). Ni isoko nziza y'imbaraga nko mu gihe umaze gukora sport cg utariye. Ufasha mu gutuma igipimo cy'umuvuduko w'amaraso gihora ku rugero rukwiye, kurinda no kurwanya constipation no kurinda aside nyinshi mu gifu.

    3. Avoka

    Avoka ni isoko y'ibinure byiza kandi by'ingenzi cyane ku mubiri bishobora kugufasha guhorana ibiro bikwiye no kukurinda gufata ibinure byangiza ubuzima.

    Kongera avoka ku mboga cg salad ugiye kurya bifasha kwinjiza intungamubiri zose ziri muri izo mboga mu mubiri.

    4. Watermelon

    Watermelon iza mu mbuto z'ingenzi ugomba kurya mu gihe wifuza kugabanya ibiro, zigizwe ahanini n'amazi 90%, ndetse zibonekamo calories nke cyane (zigera kuri 30 calories).

    Ibonekamo acide amine y'ingenzi yitwa arginine, ifasha mu gutwika ibinure cyane. Watermelon ituma utagira inyota, igafasha no kumva uhaze cyane, byose bikagufasha kutaryagagura cyane no kwiyongera ibiro mu buryo budasobanutse.

    5. Amapera

    Amapera abonekamo fibres zihagije ndetse na calories nke. Arimo urugero ruri hasi rw'isukari, kandi afasha urwungano ngogozi gukora neza bityo bikarinda ibiryo kenshi gutinda mu nda, nabyo bishobora gutuma ibiro byiyongera cyane.

    6. Inkeri

    Inkeri (strawberries) zibonekamo calories nke cyane, zikaba zikungahaye cyane ku bisukura umubiri n'ibifasha gusohora uburozi (antioxidants).

    Kurya inkeri kenshi bifasha kwirinda indwara z'umutima n'amaso, ndetse no kongera ubudahangarwa bw'umubiri.

    7. Amacunga

    Mu gihe wifuza kugabanya ibiro cg se guhorana ibiro bikwiye, amacunga ni imbuto ugomba kwibandaho kuko zibonekamo calorie nke (icunga ringana na garama 100 ryavamo calories 47), bityo kuyarya bikaba byakurinda kuryagagura ibyo udakeneye kenshi, bikagufasha guhorana ibiro bikwiye.

    Izi mbuto zose muri rusange zibonekamo fibres nyinshi, kandi kurya ibikungahaye cyane kuri fibres, bifasha kumva uhaze kandi wariye calories nke, bityo bikagufasha kutiyongera ibiro cyane no kubigabanya igihe ari byinshi.

    Source : https://yegob.rw/ubaye-ushaka-gutakaza-ibiro-mu-gihe-gito-wakwihata-izi-mbuto/

  • Akamaro gakomeye k’umwembe ku mubiri wacu #rwanda #RwOT

    Umwembe ni urubuto rukize cyane ku ntungamubiri nyinshi zifite akamaro kanini mu mubiri . Uru rubuto rukungahaye kuri Vitamini zigera kuri makumyabiri (20) n’imyunyu ngugu itandukanye. Umwembe ugira isukari y’umwimerere kandi ifitiye umubiri wacu akamaro. Nta bibazo umwembe watera, nko kongera isukari mu maraso kuko ikigero cy’isukari kiba mu mwembe si cyinshi (Low glycemic index).

    Zimwe mu ndwara uru rubuto rufasha mu kurinda:

    Umwembe ufasha mu kurwanya kanseri

    Abashakashatsi batandukanye bagaragaje ko mu mwembe habamo ibinyabutabire bifasha umubiri mu kurinda uturemangingo tw’umubiri, twavugamo nka quertin, isoquercitin, festin, astrogalin, galic acid na methylgallat. Ibi binyabutabire tuvuze bifasha mu kurinda kanseri harimo kanseri y’ibere, kanseri y’amara, kanseri y’amaraso ndetse na kanseri ya prostate.

    Umwembe ufasha mu kugabanya urugimbu rubi mu mubiri

    Umwembe kuba ukungahaye kuri vitaminC, pectin ndetse n’intungamubiri ndodo (fibre) ibi byose bifasha mu kugabanya ibinure mu mubiri. Umwembe kandi ukungahaye kuri vitamin K ifasha amaraso kudacika amazi ndetse no kuringaniza uko umutima utera.

    Umwembe ufasha abantu barwara Diyabete

    Uretse n’urubuto rw’umwembe n’ibibabi byawo bigirira umumaro ukomeye abarwayi ba Diayabete aho ufata ibibabi ukabicanira mu mazi byamara guhwana ukayungurura amazi yabyo ukayabika ukayanywa mu gitondo.

    Abashakashatsi batandukanye bemeza ko ibi biringaniza umusemburo ushinzwe kuringaniza isukari mu mubiri. Ikindi ni uko urugero rw’isukari ruba mu mwembe ruri hasi cyane, kurya umwembe rero ntibishobora guteza ibibazo byo kongera isukari mu maraso.

    Umwembe ufasha mu kugabanya ibiro

    Ku bantu bifuza kugabanya ibiro bakwitabira kurya umwembe kuko ukungahaye kuri vitamin, intungamubiri ndodo (fibre) ndetse n’imyunyungugu. Ibi byose rero bituma umuntu wariye umwembe yumva ahaze bityo ubushake bwo kurya bukagabanuka bityo imbaraga zinjira mu mubiri ziciye mu biribwa ndetse n’ibinyobwa zikagabanuka n’ibiro bikagabanuka.

    Ufasha mu gufata neza imboni y’ijisho ukarinda n’ubuhumyi

    Umwembe ugira ibinyabutabire bifasha umubiri mu kurinda uturemangingo tw’ijisho bita Zeaxidant bifasha mu kurinda imboni y’ijisho ndetse n’ubuhumyi ku bantu bakuze. Umwembe kandi ugira vitamin A ifasha ijisho kureba neza, kubobereza ijisho, ndetse iyi vitamin A ifasha mu kurinda ubuhumyi.

    Umwembe wongerera umubiri ubudahangarwa

    Umwembe ugira Vitamin C ndetse na vitamin A hamwe na carotenoid z’ubwoko butandukanye, ibi byose bifasha mukongerera umubiri ubudahangarwa bityo ugatandukana no kurwaragarurika byahato na hato.

    Source: Rwandamagazine.com

    [email protected]

    Source : https://agakiza.org/Akamaro-gakomeye-k-umwembe-ku-mubiri-wacu.html

  • Ibintu by'ingenzi byakubwira ko umukobwa mukundana azi gusomana neza. – YEGOB #rwanda #RwOT

    Gusomana ntabwo bikorwa n'abantu gusa ahubwo n'inyamaswa zirabikora. Inguge, abahanga mu bijyanye n'ubumenyi bw'inyamaswa bavuga ko zisomana mu rwego rwo kwiyunga no kugaragarizanya ubudahemuka n'ubufatanye hagati yazo mu gihe ziri gukemura ikibazo zari zifitanye hagati yazo.

    Byaba ari ikibazo inyamaswa ziramutse zikurusha kumenya akamaro ko gusomana no kubikora neza.

    1.Agenzura ko ufite umwuka umeze neza

    Kimwe mu bintu byatuma gusomana bibangamira uwo muri kubikorana, ni ukuba umwuka uri guhumeka ufite impumuro mbi. Murabizi ko hari abantu bagira impumuro mbi mu kanwa ku buryo n'iyo ari kuvuga umwegereye ushobora kumwitaza. Ni byiza ko wirinda ibiribwa bituma mu kanwa hahumura nabi igihe ugiye gusomana kuko byakwangiza iki gikorwa.

    Ibyo biribwa habamo ibitunguru, tungurusumu n'ibindi bishobora gutuma usohora umwuka mubi.

    2.Umubiri wawe wose awerekeze mu gikorwa

    Umuhanga bo gusomana abijyamo wese atari ugukoresha iminwa gusa. Fata umugore wawe mu mayunguyungu, mu bitugu, mu biganza, umukorarakore mu musatsi cyangwa n'ahandi ariko wumve ko imibiri yanyu yegeranye kandi iri gukora igikorwa. Ushobora no kuba uretse gusoma iminwa ye ukimukira mu ijosi, amatwi, umukondo n'ahandi hatuma yumva ubushagarira bukwira umubiri wose.

    3.Akoresha ururimi rwe yitonze kandi ashyiramo ubuhanga
    Hari abantu babikora nabi agatangira gukoresha ururimi cyane gusomana bigitangira. Koresha umunwa ugenda uwubumbura gake gake, wirinda kwasama cyane, kandi usa nubumbye kugeza ibintu bigeze aheza ubone gukoresha n'ururimi. Igihe rero ukoresha ururimi, rutware gake cyane kandi nturugeze kure. Rukoreshe neza wirinde ko gusomana bihinduka kurigata umuntu muri kubikorana.

    4.Asohora umwuka muke

    Iyo abantu bari gusomana hari ubwo amazuru aba yegeranye ku buryo ushobora guhumeka wahagira kandi usohora icyuka cyinshi bikabangamira uwo muri gukorana igikorwa. Ni byiza ko usohora akuka buke buke ku buryo utamuzibiranya ngo nawe umubuze guhumeka.

    5.Ntabwo asoma umukunzi we gusa ari uko bagiye guhuza igitsina gusa ahubwo gusomana kenshi nk'ikimenyetso cy'urukundo bafitanye.

    6.Iyo asomana ntabwo yishyiramo ibitekerezo byinshi byo gusomana nka kanaka yabonye cyangwa yumvise. Asoma umukunzi we mu buryo busanzwe kandi bworoshye akwereka ko ugukunze.

    7.Mbere y'uko asoma umukunzi we agomba kumenya niba abishaka.Ashobora kubimusaba cyangwa ukareba ibimenyetso byerekana ko agushaka nko kuba arimo kukwegera cyane cyangwa akumwenyurira k'uburyo ubona ko agukunze.

    8.Ntagatamira umunwa wose w'umukunzi we. Abagore ntibakunda umuntu ubasoma ku buryo iminwa itoha cyane.

    9.Ntagakomeza iminwa ye areka iminwa yoroshye. Ntafunga iminwa ye iminwa ye iba yoroshye, yirekuye kandi ishimishije, igutegereje.

    Source : https://yegob.rw/ibintu-byingenzi-byakubwira-ko-umukobwa-mukundana-azi-gusomana-neza/