13/04/2023
Ibiranga indwara y’imitsi, ikiyitera, uko ivurwa ndetse n’uko wayirinda
Indwara y’imitsi ni indwara imaze kuba gikwira kandi ifata ingeri zose haba abakuru n’abato.
Iyi ndwara irimo amoko atandukanye gusa ahuza ibimenyetso byinshi. Muri yo twavuga rubagimpande, goutte, guhinamirana, n’izindi.
Ikunda gufata mu ngingo, ndetse ikanibasira imikaya (muscles), nuko gukoresha ingingo z’umubiri nko kugenda, kwandika, gufata ikintu bikaba ingorabahizi. Ituma mu ngingo kandi habyimba nuko hagasa n’aharetsemo amazi.
Ese indwara y’imitsi irangwa n’iki?
Ibimenyetso byayo by’ingenzi ni ibikurikira:
-Kuribwa inyama z’umubiri no mu ngingo cyane cyane mu nkokora, mu mavi, umugongo n’ibikanu.
-Kurega kw’imitsi, no kugira ibimeze nk’igitagangurirwa (bitewe n’imitsi yahinduye ibara) cyane cyane ku ijosi, imfundiko, ikibero no ku nda..
-Kuribwa umutwe bikabije cyane cyane mu misaya n’ibitugu
-Kugorama intoki n’amano bikamera nk’ibirwaye paralysis.
Indwara y’imitsi iterwa niki?
Nubwo igitera iyi ndwara kugeza ubu kitaramenyekana neza, ariko hari ibituma ishobora kugufata cyane.
1. Kuba ukunda guhora wicaye cyangwa wunamye
2. Kuba hari ingingo z’umubiri ukoresha cyane kuruta izindi (nk’abakora akazi ko gufura, abandikisha computer cyane, abanyonzi, n’abandi)
- Izabukuru
- Kuba umubiri udafite ubudahangarwa buhagije
-Kuba mumuryango harimo uwigeze kuyirwara
-Kurwara impyiko n’umwijima
-Guhangayika no kwiheba
- Guhora uryamye
- Kudakora siporo.
Ese indwara y’imitsi ivurwa ite?
Iyi ndwara kuyivura bikorwa mu bice 3 bitandukanye.
1.Icya mbere hifashishwa imiti
2.Igice cya 2 hifashishwa siporo n’ubugororangingo
3.Igice cya 3 ni ukubaga mu gihe bibaye ngombwa
Ni iyihe miti yifashishwa?
Aha imiti yifashishwa tugarukaho tugaruka ni imfasha mirire (food supplement)
Arizo
•chlorophyll plus guarana
•yee ginkgo tablet
•yee garlic tablet
•nutmeg(pomade)
•gano chocolate
°yee gano cps
Ubundi buryo bukorwshwa mukuvura imitsi ni
Sports
Cyane cyane koga (natation/swimming)gym tonic, guterera imisozi, nizo sports zagufasha guhangana niyindwara
Ibyo kurya birwanya indwara y’imitsi.
Iyi ndwara dore ibyo warya kugirango uyirinde.
1. Gerageza kurya ifunguro ry’abanyamediterane
Iri funguro riba rikize ku bintu bitatu: amafi, imbuto n’imboga. Ariko bikaba biteguye gakondo nukuvuga bitanyuze mu nganda. Amafi ukayarya byibuze 2 mu cyumweru.
2. Rya umukororombya
Uyu si wawundi wo mu kirere ahubwo ni ukurya no kunywa imbuto zitandukanye mu mabara. Urugero twatanga: avoka, umuneke, karoti, urunyanya, igitunguru, poivron, watermelon, inkeri, gaperi, pomme, epinard
ifunguro ry'umukororombya
urugero rw’ifunguro ry’umukororombya
3. Impeke zuzuye
Impeke ni ibigori, ingano, umuceri, uburo, amasaka n’ibindi. Iyo bitaranyuzwa mu ruganda, kubirya bigira akamaro kuko ka gahu kaba kataravaho.
4. Amavuta
Aya ni amavuta ya elayo (olive oil), amavuta ava mu ifi, muri soya. Gusa ukirinda kuyakoresha ari menshi.
5. Ibyo kurya bizwiho kurwanya uburibwe no kubyimbirwa
Ku isonga haza inanasi kubera bromelain ibamo, tangawizi hamwe n icyinzari.
Ibyo kurya wakirinda
Hari ibyo kurya byongera ibyago byo kurwara iyi ndwara.
1. Ibyo kurya byose biza mu bikopo (conserves); yaba sardines, sosiso, amasosi n’ibikoma byose biza bipfundikiye sibyiza
2. Nubwo amavuta yemewe ariko ay’ibihwagari kimwe n’ay’ibigori simeza ku murwayi w’imitsi kuko arimo omega-6 kandi itera kubyimbirwa mu gihe hakenerwa omega-3. Nanone ingano n’umuceri ntukabirye kenshi kuko bishobora gutera gucibwamo ku murwayi w’imitsi
3. Inyama cyane cyane brochettes sinziza peee! Kimwe n’amafiriti yose
4. Amata n’ibiyakomokaho nka yoghurt, ibirunge, ndetse na fromage.
5. Isukari cyane cyane y’umweru hakiyongeraho ibintu byose biva mu nganda biryohera nka ice cream
6. Gabanya inzoga unirinde itabi kuko n’ubusanzwe byangiza ubuzima.
Ibi ubyubahirije byagirira akamaro umubiri wawe nuko ukarwanya indwara y’imitsi.
Kubundi bufasha cyangwa ubujyanama mwatwandikira kuri 0784 424 650
