Umuvuduko ukabije w’ amaraso ukunda kwibasira abantu bakuze. Ubushakashatsi bwerekanye
ko umuntu umwe kuri bane mubageze mu zabukuru aba afite umuvuduko ukabije w’amaraso.
Umuvuduko mwinshi w’ amaraso utera indwara z’ umutima, impyiko, ubwonko ndetse ushobora
no guturitsa imitsi imwe n’imwe iba itagishoboye kwihanganira uwo muvuduko.

Umuvuduko w’ amaraso wandikwa ari imibare ibiri; urugero 120/80 mm Hg (millimeters of
mercury). Iyo ibipimo birenze iyi mibare uba ufite uburwayi bwu muvuduko wa maraso.

Umubare ubanza witwa systolic blood pressure ugomba kuba ari munini kubera ko
ugaragaza imbaraga amaraso ashyira ku mitsi ikura amaraso mu mutima (arteries) igihe
umutima uteye.

Umubare wa kabiri witwa diastolic blood pressure wo uba ari muto ugereranyije nuwa
mbere bitewe nuko ugaragaza imbaraga amaraso ashyira kumitsi y’ imijyana (arteries)
igihe umutima utuje umaze gutera.

Wakwibaza uti ese muri iyi mibare yombi uwingenzi cyane ni uwuhe?
Umubare wambere niwo w’ingenzi cyane ugaragaza ibyago byo kurwara umutima kubantu bari
hejuru y’imyaka 50. Uko umuntu akura uyu mubare ugenda wiyongera bitewe nibi bikurikira:

• Ubushobozi bwo gukweduka kw’ imitsi bugabanuka uko imyaka yiyongera
• Umwanya(volume) amaraso acamo uragabanuka bitewe na cholesterol igenda yihoma ku mitsi ikagabanya uwo mwanya.

Gusa ibi ntibikuraho ko uriya mubare wa kabiri nawo ari ingenzi mu kureba umuvuduko
ukabije w’amaraso. Ubushakashatsi bugaragaza ko iyo umuvuduko wiyongereyeho 20 mm Hg
systolic cg 10 mm Hg diastolic ku bantu bari hagati yimyaka 40 na 89 ibyago by’ urupfu rukomoka ku ndwara z’ umutima na stroke (guturika umitsi yo mu bwonko) byikuba kabiri.

Mu rwego rwo kugabanya ibyago byo kugira umuvuduko ukabije mu zabukuru ni ngombwa
kwita kuri ibi bikurikira:

• Kugabanya umunyu (sodium)
• Kwirinda kongera umunyu mu biryo bihiye Kwirinda umubyibuho ukabije
•  Kugabanya ibiro mu gihe ufite BMI iri hejuru ya 24.9 kg/m 2 (BMI ni umubare ugaragaza niba umuntu afite ibiro bijyanye nuko areshya kuwubona ufata ibiro ukagabanya uburebure bwikube kabiri ).
• Gukoresha amavuta atarimo cholesterol, trans fats na saturated fats; mbere yo kugura amavuta yo kurya ni ngombwa kubanza kureba ibyanditseho (food label).
• Gukora sport
•  Kwirinda kunywa itabi
• Kugabanya guhangayika (stress).
• Kurya imboga n’ imbuto kenshi kuko bikungahaye kuri potassium ifasha mu kurinda umuvuduko ukabije w’amaraso.

itamine A ni intungamubiri ikenerwa n’umubiri w’umuntu kugirango ubashe gukora neza.

Akamaro ka vitamine A ni akahe?Vitamine A ni ingenzi kuri buri wese kubera ko

• ifasha mu kureba neza iyo hari urumuri ruke ni ukuvuga nijoro
• Ifasha umubiri kubaka ubutahangarwa butajegajega bityo bigatuma umuntu atarwaragurika
• Ifasha mu mikurire ariyo mpamvu abagore batwite, abonsa ndetse n’abana bato bakenera nyinshi ugereranije n’abandi
• Umuntu ubona vitamine A ihagije aba afite amahirwe make yo kurwara cancer nukuvuga ko igabanya kuba umuntu yafatwa na cancer zitandukanye

• Vitamine A kandi ifasha no mumyororokere

Ibyo kurya dusangamo vitamini A ni ibihe?

Ibijumba bya orange,Karoti, inyanya, imboga zitandukanye, amata, amagi, umwijima, amafi n’ ibindi.

Icyitonderwa mu bimera haboneka provitamine A ihinduka mo vitamine A nyuma yuko igeze mu mubiri.

Ingaruka ziterwa no kubura vitamine A ihagije mu mubiri ni izihe?

• Kutabona neza nijoro
• Kumagara kwa cornea (agace k’ijisho) bikaba byatera ubuhumyi iyi ndwara yitwa xerophthalmia.
• Kugwingira kw’ abana
• Kugira uruhu rwumagaye
• Ibibazo bijyanye n’imyororokere ndetse n’ ubudahangarwa bw’umubiri.

Icyitonderwa, hagomba kubaho gushishoza kugira ngo vitamine A umuntu afata itarenga ikenewe n’ umubiri kubera ko iyo ibaye nyinshi ikora nk’uburozi ikaba yatera ibi bikurikira:

• Kuvamo k’inda cyangwa kubyara umwana utameze neza ku bagore batwite, ntago bagomba kurenza microgram 1000 ku munsi.
• Kwangirika k’ umwijima.

EPINARI

Ni bumwe mu bwoko bw’ imboga zikunze kuboneka hano mu Rwanda. Epinari zikungahaye ku ntungamubiri nyinshi zikenerwa n’ umubiri wacu harimo amavitane n’ imyunyungugu. Epinari kandi zifitemo utugozigozi (fibers).

Vitamin ziboneka muri EPINARI n’ akamaro kazo ku mubiri:

Vitamine A, irinda ubuhumyi igatuma umuntu areba neza. Vitamine K, niyo ituma amaraso avura (blood clotting) vuba iyo umuntu yakomeretse. Vitamine B1 (thiamin) ifasha umubiri mu gukora ATP (Adenosine Triphosphate) ishinzwe gutwara ingufu (energy) m’ utunyangingo (cells); thiamin kandi yifashishwa n’ umubiri mu gukora DNA na RNA (nucleic acids) kubura thiamin bitera indwara yitwa beriberi. Vitamin B2 ibura ry’ iyi vitamine ritera indwara yitwa ariboflavinosis. vitamin B6, kuyibura bigabanya amaraso (anemi). Vitamine B9 yitwa folate mu cyongereza, ikenerwa n’ abagore batwite cyane mu minsi 28 ya mbere; kubura vitamine B9 utwite bitera neural tube defects. Vitamine B12 (cobalamin) ikenerwa n’ umubiri mu gukora amaraso, ibura ryayo ritera anemi. Cobalamin ituma hongera gukorwa folate mu mubiri. Vitamine C, ikenerwa n’ umubiri mu gukora protein (proteyine) yitwa collagen igize 35% ya protein zose ziri mu mubiri iboneka cyane mu ruhu bigatuma umuntu urya epinari zihagije aba afite uruhu rwiza.

imyunyungugu dusanga muri EPINARI n’ akamaro kayo:

Manganese, kubura manganese byongera umuvuduko w’amaraso. Copper, ikenerwa mu gukora utunyangingo tw’ amaraso (red blood cells) bityo ikarinda kubura amaraso mu mubiri. Magnesium, igira akamaro mu gukora no gukomeza amagufwa bitewe nuko igize 60% by’ uyu munyu biba mu magufwa. Potassium, ikora mu kuringaniza amazi n’ imyunyu mu mubiri (fluid and electrolyte balance). Zinc mu mubiri iboneka mu magufwa no mu nyama (muscles). Umubiri uyifashisha mu gukora umusemburo witwa insulin ukora akazi gakomeye cyane ko kuringaniza isukari mu maraso. Iyo umuntu abuze insulin arwara diabetes. Kurya EPINARI rero bigabanya ibyago byo kurwara diabetes. Iron (ubutare) ifasha mu kongera amaraso ikarinda kurwa indwara yitwa anemi. Calcium, ikenewe kugirango habeho gukura neza kw’ amagufwa bikazarinda kuvunagurika kw’ amagufa umuntu ageze mu zabukuru.

Uretse kuba EPINARI zikize kuma vitamine n’ imyunyungugu kandi zifitemo utugozigozi (fibers). Fibers zigabanya ibyago byo kurwara diabete yo mu bwoko bwa kabiri (type 2 diabetes). Fibers kandi zongera amahirwe yo kutarwara kanseri y’ urura (colon cancer) bitewe nuko zihutisha ibiryo ntibitinde mu mara. Ikindi kandi kuba epinari zikungahaye ku tugozigozi bituma zidatanga ibinyamavuta (fats) na kalori (calories) nyinshi bigafasha mukwirinda umubyibuho ukabije (obesity). Utugozigozi tugabanya ingano ya cholesterol mu maraso bityo bikongera amahirwe yo kutarwara indwara z’ umutima (cardiovascular diseases).

Dushingiye ku ntungamubiri zose ziboneka muri EPINARI; niyo zaba zitakuryohera jya ushishikara kuzirya uzikunze kuko zizakurinda indwara nyinshi zitandukanye. Duhore tuzirikana ko kwirinda biruta kwivuza maze turye neza kugirango tubeho neza.