RYA NEZA USAZE NEZA
Gusaza bigaragaza urugendo rurerure umuntu aba yarakoze kuva mu bwana akaba ingimbi hakaza kuba igikwerere nyuma akisanga ageze muzabukuru,iyo tuvuze umuntu uri muzabukuru tuba tuvuze ufite hejuru y’imyaka 65. Ugeze muzabukuru ni ngenzi ko akomeza guhitamo ifunguro rikungahaye k’untungamubiri kandi akishimira kurya,ibyo ni byiza kuko aba ageze mugihe yumva atagishaka kurya aho bituma yashaka kurya indyo imwe n’ingano yibyo afata iragabanyuka, bitewe kandi no kuba ntabo afite hafi bamwitaho bamuhahira cyangwa atacyibasha guhinga akarima k’igikoni bikazana kugabanyuka kw’intungamubiri afata nka vitamine, imyunyu ngugu, za fibre ni bindi.
Hari ibintu bihinduka iyo umuntu ageze mu myaka y’izabukuru:
ibyiyumviro bye biragabanyuka imbaraga zo kumva ziragabanyuka wenda umukozeho kuruhu,kumva uburyohe aho usanga bakunda kwirira ibintu birura, ubushobozi bwa matwi nabwo buragabanyuka bitewe nuburyo yakundaga kumva ibintu bisakuza,ubushobozi bwo kureba buragabanyuka abenshi ugasanga bifashisha amadarubundi, kugabanyuka mu biro by’inyama zigize umuntu hakiyongera ibinure, kugabanyuka biganisha ku guhagarara k’umusemburo wa estrogen ukorwa n’igitsina gore akaba ariwo utuma acura atabasha kubona imihango, kugabanyuka k’umusemburo wa testosterone w’abagabo.
Ugeze muzabukuru hari ibyo agomba kongera nk’urugero vitamin D ifasha mugukomeza amagupfa n’amenyo ikaba iboneka cyane cyane mu mata aho aba agomba gukuba kabiri y’ingano yabonaga akiri umusore gusa ku bagore ubutare(iron) bagomba gufata miligarama 18 ku munsi ariko mugihe ageze muzabukuru singombwa ko ayigezeho kuko yayigabanya kugeza kuri miligarama 10 kubera impinduka ziba zarabaye mu mubiri nko gucura, tubibutse ko ubutare wabukura mu nyama z’umutuku, ibishyimbo,
KORESHA UMUNYU MUCYE
Bitewe ni kigero umuntu agezemo hari ingano ategetswe gufata y’umunyu, ariko mugihe cy’izabukuru rwose umunyu ntukenewe, kuko ibiribwa byinshi biba biwifitiye nk’urugero inyama,amagi, amata ndetse ni mboga.akenshi nibyo tugura umunyu uba warongewemo nababikoze. Ntayindi mpamvu usibye ko umunyu mwinshi wongera ingaruka zo kurwara umuvuduko w’amaraso ni ndwara z’umutima.
REKERA GUKORESHA AMAVUTA ATURUKA KU NYAMASWA
Abanyarwanda dufite umuco wo gukoresha amavuta y’inka cyangwa ikimuri turunga ibiryo, ariko aya mavuta kimwe naturuka ku ngurube, intama ,ibikomoka ku mata byose uruhu rw’inkoko, aya mavuta akozwe ni binyabutabire bihujwe na gahuza kamwe (saturated fats), ikindi kizkubwira aya mavuta nuko mu gihe ari hantu heza aba afashe. Akaba yongera ingaruka zo kurwara umutima no kuziba kw’imitsi.
GABANYA IBINYOBWA BISINDISHA
Ibinyobwa bisindisha nta ntungamuburi bitanga zizwi gusa bitanga ingufu (energy) zikoresha mu kanya gato cyane. Ibisindisha bikorerwa igogorwa gahoro cyane bigatuma abantu bageze mu za bukuru zibamerera nabi cyane nk’urugero abakomeza kunywa ikigero bakoreshaga bakiri abasore bagira ibibazo byo:
- kugira impanuka zitunguranye
- kuba yagira stroke
- indwara z’umutima
- kugira agahinda gakabije
- gucanganyikirwa
VITAMINE NI MYUNYU NGUGU
Calcium na vitamine D
Abantu bageze muzabukuru bakeneye vitamin D na calcium kubafasha kugira amagupfa akomeye kandi afite ireme, calcium uyisanga muri ibi biribwa bikurikira; ibikomoka k’umata nka yogurt, amata imboga rwatsi, amafi, byakabaye byiza umuntu ugeze muzabukuru yajya afata inyongera ya vitamin D.
Fiber
Fiber ifasha urwungano ngogozi gukora neza kandi ifasha umutima kumera kuko fiber zifata cholesterol ntijye mu maraso. Niba ushaka kugabanya ibiro koresha ibiribwa bifite fiber nyinshi ,abagabo bafite hejuru y’imyaka 50 ni byiza ko bafata amagarama 30 ku munsi, ibiribwa bibonekamo fiber ni imbuto, imboga, ibijumba ni bindi.
Potassium
Biba byiza ko umuntu yongera potassium ari nako agabanya sodium iboneka mu munyu kugira ngo ugabanye ingaruka zo kurwara indwara z’umutima nkuko twabibonye haruguru,ibiribwa bibonekamo potassium nyinshi ni ; imbuto(umuneke), imboga , amata
