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Philemon kwizera, RN

Author: Philemon Kwizera, RN/Registered Nutritionist. |Find me at Nutrisante-Rwanda Nutrition Cabinet-Kicukiro near Ziniya market| call: +250781659553

IMFASHABERE

AMASAHA N’INSHURO WAGABURIRA UMWANA

by Philemon kwizera, RN
written by Philemon kwizera, RN

Mugihe umwana yujuje amezi 6, amashereka aba atakimuhaza cyangwa abashe Kubonamo ibyo umubiri we ukenera. Ikindi nuko umwana uko akura aba amenyera kuba yatangira kurya, abifashijwemo n’ingingo ze nk’ijosi aho riba rimaze gukomera kuba yaba abasha kwema ibiryo cyangwa amashereka bitamukora, urwungano ngogozi rwe ruba rumaze gukora neza kuba rwakora igogora ry’intungamubiri zitandukanye.

Uyu munsi rero turarebera hamwe amasaha ukwiye kugaburira umwana bitewe n’igihe (imyaka) agezemo

Umwana uri hagati y’amezi atandatu (6)  n’umunani (8)

Iyo umwana yujuje amezi 6, tangira umuha ibiryo bitandukanye kandi byoroshye cyangwa wanombye ikindi kiyongeraho nuko ukomeza kumwonsa igihe abishakiye haba kumanywa cyangwa n’ijiro, amashereka akomeza kuba ifunguro rye ry’ingenzi bivuze ko umugaburira ubanje kumwonsa.

Mugihe ugiye kumugaburira ibyiza  umugaburira inshuro byibuze hahati y’ebyiri (2)  n’eshatu (3) kumunsi, bivuzeko wamugaburira nka saa mbili na saa sita ukongera kumugaburira nka saa kumi ubundi ukaba uri kumwonsa.

Umwana uri hagati y’amezi icyenda (9)  na cumi na kumwe  (11)

Iki gihe komeza konsa umwana uko abishakiye haba kumanywa cyangwa nijoro ibi bizatuma abasha kubona intungamubiri akeneye, bigendanye nuko amashereka aba Atanga kimwe cya kabiri ½ k’ingufu umubiri w’uyu mwana ukeneye

Ikindi ugomba kwibuga muri iyi myaka nuko yonka mbere yo kurya noneho ibiryo bikaza byuzuza amashereka.

Uyu mwana agaburirwa byibuze  hahati y’inshuro eshatu (3) n’enye (4), ubwo amasaha wamugaburira abyutse (saa mbili ), saa yine ukamuha ibyoroshye (igikoma, imbuto , potage, ..) saa sita ukamuha ifunguro risanzwe , saa cyenda ukamuha ibiribwa byoroshye , ukongera kumugabirira nijoro nka saa kumi n’ebyeri

Umwana uri hagati y’amezi cumi na biri  (12)  na makumyabiri n’ane  (24)

Komeza konsa neza uyu mwana, amashereka aba amuha kimwe cya gatatu 1/3 k’ingufu umubiri we ukeneye, kuri aya mezi ho birahinduka aho yonswa nyuma amaze kurya bivuze ko amashereka aza yuzuza ibyo amaze kurya.

Uyu mwana agaburirwa byibuze inshuro hagati y’enye (4)  n’eshanu (5) bitewe n’ubushake bwo kurya afite, ubwo amasaha wamugaburira abyutse (saa mbili ), saa yine ukamuha ibyoroshye (igikoma, imbuto , potage, celerac, ..) saa sita ukamuha ifunguro risanzwe ry’umuryango , saa cyenda ukamuha ibiribwa byoroshye , ukongera kumugabirira n’ijoro nka saa kumi n’ebyeri nabwo umuha ifunguro ry’umuryango.

Dusoza wibuka kumugirira isuku mubyo umukorera byose kuko biba byoroshye ko yafatwa n’uburwayi haba inzoka, ibiribwa byanduye  kurusha abandi bantu, mukarabye intoki mbere yo kurya, ikindi mugihe adafite ubushake bwo kurya mushishakarize kurya utamuhatiye wasoma iki kiganiro twabikozeho

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KUBUNGABUNGA IBIRO

IBIMENYETSO 4 BYAKUBURIRA KO UGIYE KUBYIBUHA

by Philemon kwizera, RN
written by Philemon kwizera, RN

Kongera ibiro bishobora gusobanura kimwe mubintu bibiri: gukora cyane kugirango ugabanye ibiro cyangwa gusohora amafaranga ugura imyenda mishya ndetse no kujya kwivuza byahato nahato.

Bimwe muri byinshi byakwereka ko urikuba mubuzima bwatuma wongera ibiro;

1. Uri kuri regime idakwiye

Birashoboka ko wata ibiro niba ukoresha regime idakwiye nko kunywa ibyayi binanura, kurya amashu gusa, … ariko ubushakashatsi bwerekana ko abakoresha regime igabanya ibiro byihuse cyane bakunze guhita bongera ibiro nyuma yaho ndetse bikaza byikubye cyane

2. Uri mubihe bitakoroheye, ufite Stress

Abantu bamwe bakoresha kurya nk’uburyo bwo guhangana n’agahinda, kubera ko ibiryo bimwe na bimwe, nk’isukari, bishobora gutuma ubwonko bugira ibyishimo byakanya gato

3. Ukoresha Sport nk’igufasha kugabanya ibiro

Kwiruka, koga, gukora gym ni byiza kubuzima ndetse birinda indwara zitandura ariko ntabwo ariwo muti wo kugabanya ibiro. Ibiro bigabanyirizwa kw’isahane; uko uteka; uko warura

4. Ubyuka unaniwe

Mugihe ubyuka unaniwe byatewe nuko waryamye ukerewe akenshi ukunze guhita unywa ikawa irimo isukali, imitobe yo munganda (energy) bigufasha kugira agatege mukazi, uko ubikora kenshi niko wongera ibiro.

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FOODSKWITEGURA GUSAMA

INTUNGAMUBIRI: IBIRIRIBWA BIKIZE KUBYUBAKA UMUBIRI

by Philemon kwizera, RN
written by Philemon kwizera, RN

Ibyubaka umubiri n’uruhererekane rwa amino acide (icyo twakita amatafari noneho inzu ikaba ibyubakamuburi cyangwa protein mucyongereza), ibyubaka umubiri nkuko bivugwa birubaka, bigasana ndetse bikabungabunga ingingo zigize umubiri wawe, mugihe ibiterimbaraga ndetse n’ibinyamavuta ntabyo ufite mumubiri, ibyubaka umubiri nabyo bishobora gutanga imbaraga

Ube uri umuntu ukoresha imbaraga nyinshi nk’umukinnyi, ababyinnyi, umuhinzi, kugeza kumwana  mwese mukenye ubyubaka umubiri, ariko se ikibazo ndikwibaza ibyo ufata byaba bihagije cyangwa waba ufata ibyubaka umubiri byujuje ibisabwa?

Umubiri wawe ukoresha ibyubaka umubiri (proteins) kubera impamvu nyinshi zitandukanye harimo :

  • Kubaka ndetse no gusana ingingo zigize umubiri
  • Gukora anzime (enzymes)
  • Gukora imisemburo (hormones)
  • Gutwara intungamubiri zimwe na zimwe
  • Gutuma imikaya yawe ibasha gukora
  • Kugenzura ibikorwa by;umubiri nko kuringaniza amazi

Ikindi wamenya mbere yuko tureba ibiribwa birimo protein cyane nuko iyo ufashe ibyubaka umibiri byinshi umubiri ubibika nk’ibinure, naho amino acide zasigaye zigasohorwa mumubiri.

Ingano y’ibyubakamubiri ukeneye

Ese ningano ingana gute y’ibyubakamubiri ukeneye? Ikintu kimwe tugenderaho n’ibiro byawe. Bikajyana no gufata byibuze amagarama 0.8 ku kiro kimwe cyawe, bivuze ko ufata ibiro byawe ugakuba 0.8.

Urugero niba ufite 70 kg, ubwo uzafata ibiro byawe ukube 0.8; ubone amagarama y’ibyubakamubiri wakoresha kumunsi. Bingana na magarama 56.

Ibihuha ujya wumva bivugwa kugufata inyunganiramirire z’ibyubakamubiri (protein supplements)

Wahereye kera wumva bavuga ukuntu inyunganiramirire z’ibyubakamubiri zagufasha wenda kubera ukunda kujya gym cyangwa uri umukinnyi runaka, ukuri guhari nuko imyitozo ngororamubiri yonyine ariyo ibasha gukuza imikaya.

Gufata inyunganiramirire za protein akenshi nta tandukaniro bizaguha ahubwo uzaba uri guha uburozi bumwe na bumwe umubiri wawe butuma inzira y’igogora yangirika (inflamed). Ahubwo koresha imikaya yawe!

Ese urumva inyunganira mirire izwi nka amino acide supplements yakorengerera imikaya? Usibye kukurira amafaranga ndetse n’ibindi ariko izi nyunganira mirire ntacyo zizagufasha rwose.

Ingaruka zaterwa no gufata ibyubakamubiri birengeje urugero

Ibyubakamubiri birenze urugero, umubiri ntabwo ubasha kuyibika ngo wenda igihe uzaba uyikeneye uzayifate, ahubwo uyibika muburyo bw’ibinure.

Ibyubakamubiri bibaye byinshi bifite ingaruka kumubiri harimo:

  • Bihinduka uburozi
  • Byangiza urwungano rw’imyakura
  • Yangiza impyiko

Mugihe wafashe ibyubakamubiri byinshi ukenera amazi menshi yo gusohora umwanda witwa Urea, uboneka mugihe protein iba imaze gukoreshwa, muri make, ibyubakamubiri byongera umwuma mumubiri, ndetse bikongera gushaka kwihagarika kwa burikanya.

Ikindi cyagufasha nuko mugihe wifuza kubaka imikaya, fata bihagije ibiterimbaraga (carbs), ubundi kubyubakamubiri ufata ingano ikwiye twavuze haruguru.

Ibiribwa bikize cyane kubyubakamubiri

Mu Rwanda usanga ibishyimbo bitajya bibura kwisahane, ariko burya nubwo bifite protein ariko burya iba ari igice, iba protein yuzuye mugihe ufatanye ibishyimbo n’umuceri cyangwa makaloni.

Ahantu haba protein yuzuye harimo:

  • Inkoko
  • Amagi
  • Amafi
  • Yogurt
  • Ibikomoka ku mata
  • Inyama z’inka, ihene, ingurube, intama, imbeba nini
  • Soya
  • Quinoa

Ahaboneka protein ituzuye (incomplete protein) harimo:

  • Ibishyimbo
  • Oats
  • Amashaza
  • Ububyobwa
  • Imboga zimwe na zimwe
  • Intete (ingano, ibigori, amasaka, umuceri,.. ) ariko habamo ingano nkeya
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INFANCY AND EARLY CHILDHOOD FEEDING

IMIRIRE Y’ABANA N’IMYIFATIRE; MUGIHE BIFUZA KUBYIBUHA CYANGWA KUGIRA UBUSHAKE BYO KURYA

by Philemon kwizera, RN
written by Philemon kwizera, RN

“Abana banjye ntibakunda kurya, icyo nakora cyose, Ese nabaha za Multivitamin?

Icyo NutriRwanda twagusubiza

Abana bashobora kukubera indorerwamo yuburyo barerwamo nuko bafatwa, cyane cyane uko bagaburirwa.

Abana bashobora kwanga kurya kubera kutagusugura ahubwo arukubera uri kubahatira kurya batabikeneye, imibiri yacu ntabwo igenewe kurya burikanya  (yagenewe kurya gake, igakora cyane), ndetse kunyamaswa zose, reba imbwa yawe uyigaburira rimwe ku munsi kandi ikirirwa iri active ndetse ifite imbaraga nyinshi.

Rero iyo umwana yanze kurya akenshi nikimenyetso umubiri wabo uri kugaragaza ko bari kurya ibiriribwa umubiri udakeneye, ahubwo ugasanga turi kubahatira ibiryo ndetse naza multivitamin, tutibagiwe kongeramo ibinyamasukali ngo wenda barakururwa nisukali.

Kubaha ibiribwa by’amasukali (bombo, cakes, icecream, ..) bibakingurira amarembo yo kuba imbata z’isukali, bagatangira kuba imbata z’ibiribwa nka chips, pizza, sodas, ..

Rimwe na rimwe dutekereza ko abana ari abantu bakuru ariko batoya (small adults), ariko sibyo, kuko igifu cy’abana nigito cyane kingana nigipfunsi (fist),

Inama: aho kubahatira bikabije kurya , ahubwo bahatire gukina

Naho ubundi uri kubakururira zimwe muri izi ndwara

  • Umubyibuho ukabije
  • Kugira ibinure kumwijima
  • Kubura ibitotsi
  • Indwara z’ubuhumekero n’ibihaha

Ibuka kera, uko wakuze umeze , wajyaga kwiga ukirirwa ukina, ndetse no muri weekend urikirwa ukora imirimo yo murugo, waba waraburaga appetite?

Impamvu abana bikigihe bari kubura appetite

+ Kubera turi kubagaburira ibiribwa bidakwiye (junk food)

+ Kubera tubahatira kurya nimbaraga kandi imibiri yabo itabikeneye

+ Kubera tutirirwana nabo

+ Kubera batabasha gukinira kuzuba

+ Kubera batabasha gusinzira neza ndetse bihagije

+ Kubera bari kubatwa n’isukali

RERO UMWANA NTAKENEYE MULTIVITAMIN NGO ABASHE KUGIRA APPETITE, AHUBWO BANZA UKEMURE IKIBAZO MUFITANYE NAWE UREBEYE UKO UMUBIRI WE UKUBWIRA

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ABABYEYI BONSA

Imirire y’umugore wabyaye: Ibiribwa bitagomba kubura kw’isahane yawe

by Philemon kwizera, RN
written by Philemon kwizera, RN

Mwonkwe mwonkwe! niba ugiye gusoma ubu butumwa umaze kwibaruka, umubyeyi ukibyara aba yatakaje ingufu ndetse n’intungamubiri zitandukanye harimo amazi, ubutare, nizindi, ikiba gikurikiyeho nukuzigarura ndetse no kongera amashereka ngo ubashe kuba umubyeyi mwiza wonsa umwana we neza.

Kubera iki imirire myiza umaze kubyara?

Imirire ukurikiza nyuma yo kubyara nayo igira uruhare mumigendekere myiza yo gukira vuba ndetse no kugira amashereka menshi uha umwana, hano hasi hari akamaro k’imirire myiza mugihe umaze kubyara

  • Imirire myiza yihutisha gukira vuba kumubyeyi: imirire myiza iba ikenewe ngo hagaruzwe amazi n’ ubutare biba byatakaye, sibyo gusa kuko amagupfa aba akeneye kongera kwisana ndetse na nyababyeyi.
  • Imirire myiza ituma amashereka aba ahagije kumwana: Ibyo urya nibyo unywa bigira uruhare kw’ireme ry’amashereka
  • Imirire myiza ifasha ubuzima kuba umuze: Imirire igira uruhare mukurinda indwara zitandukanye harimo izitandura nka diyabete, umuvuduko w’amaraso ndetse no kongera ubudahangarwa bw’umubiri.

Ibiribwa umugore wabyaye agomba gufata

Mugihe uvuye kukiriri, akenshi amezi uba umaze utwite ndetse n’imvune akenshi uhita ubyibagirwa, ugatwarwa n’ubwiza bw’umwana gusa ntiwibagirwe ko imirire ariyo yingenzi mukugufasha gukomeza gukira ndetse no kubona amashereka. Tugiye kureba ubwoko bw’ibiribwa wakagombye gushyira kw’isahane yawe buri munsi.

Umufa w’inyama n’amagufa afite umusokoro

Umufa w’amagufa afite umusokoro uba mwiza cyane mugihe turi gukira cyangwa igihe cyo kwiyondora kubera intungamubiri ndetse n’imyunyungugu yayo nka protein ifite yitwa glycine ndetse ikaba yarinda umubyeyi kugira umwuma, ikindi wamenya nuko ukize cyane kuri protein yitwa collagen umubyeyi ukibyara aba akeneye ngo amagupfa yongere gusubirana vuba ndetse nuwabyaye abazwe abashe gukira inkovu vuba.

Kunywa amazi ahagije

Iyo tuvuze kunywa amazi ahagije, tuba tuvuze gukoresha ibindi biribwa bimwe na bimwe bisukika, urugero; amazi, igikoma, amata, yogurt, smoothies (zikozwe mumbuto cyangwa n’imboga), umufa, potage, nibindi. Byose nibiza gufasha umubyeyi kumurinda umwuma ndetse no kuba umwana yagira constipation.

Turmeric, inkeri na broccoli

ibi n’ibiribwa bifite imbaraga mugukiza vuba, nuk’uvuga mugihe umubiri uba wahuye n’ihungabana runaka ibi n’ibiribwa twifashisha mugukira ndetse no kurwanya inflammation bizwi nka (anti-inflammatory); turmeric ishobora gukoreshwa itekanywe n’amazi, umuceri, makaloni, igitoki cyangwa mumboga.

Imboga zo mubwoko bw’amashu (fibrous food): amashu, choux fleur, broccoli na leti

Urugero rw’imboga nk’amashu, choux fleur, broccoli, leti, … izi mboga kubera ibikatsi-katsi zigira ninziza kuba umugore wabyaye yazifata kugirango zimufashe kwirinda constipation, kuko nibihe byaba ataribyiza kumugore ukibyara kuba yagira na constipation.

Ibiribwa bikize kuri Vitamin C; indimu, puwavuro, ironji, mandeline, ibirayi, imbuto zose muri rusange

Vitamin C ifasha mugikorwa cyo gukira ndetse bikihuta sibyo gusa kuko irwanya no kuba habaho infection, ikindi gikomeye cyane nuko ifasha umubiri kuza gufata ubutare mubyo wariye, nkuko ugomba gukomeza gufata ibinini by’ubutare kugeza byibuze kuminsi 40 umaze kubyara, rero vitamin C izafasha mukuba umubiri uzayinjiza.

Ibinyamavuta byiza; chia seeds, olive oil, amafi, avoka, almonds

Ese waba uzi imvugo ngo kurya amafi byongera ubwenge bw’umwana, dore impamvu yabyo, kubara iyi ntungamubiri yitwa Docosahexaenoic acid cyangwa DHA ikaba ifasha ubwonko bw’umwana gukura neza ndetse ibi binyamavuta byiza bikoreshwa mugukora amashereka yuzuye intungamubiri.

Imbuto za fenouil na tungurusumu

Imbuto za fenouil zizwiho kongera amashereka cyane, zikaba zikoreshwa mumazi ukayanywa, cyangwa ukaba wazisya hamwe na potage cyangwa smoothies.

Imbuto za sesame

Imbuto za sesame kumubyeyi wibarutse ziba zinza cyane kubera zifasha mukongera gutuma nyababyeyi yongera gusubirana, kuzifata biroroshye cyane kuburyo wazishyira mubiryo, salade n’umugati wa brown.

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IMIRIRE N'INDWARAKUBUNGABUNGA IBIROKWITEGURA GUSAMANUTRITION THERAPY

Ubugumba n’imirire: ese imirire yaba igira uruhare mukuba ingumba cyangwa ikiremba

by Philemon kwizera, RN
written by Philemon kwizera, RN

Ubugumba cyangwa uburemba kubagabo, ni bibazo usanga ari uruhurirane rw’ibibibazo byinshi bigiye bitandukanye. byibuze 60 -75% mu bageni bashakanye basama hashize amezi atandatu (6) bakoze imibonano mpuzabitsina idakingiye, mugihe abagera kuri 90% bo basama mugihe cy’umwaka. tugendeye kuri aya makuru twavuga ko umuntu yitwa ingumba mugihe amaze byibuze umwaka atabasha gusama mugihe akora imibonano mpuzabitsina idakingiye kandi ihoraho. ikindi wamenya nuko byibuze abashakanye bagera kuri 15% bafite ikibazo cyo gusama, muribo 50% biba byatewe n’impamvu bwite kubagabo. ikindi nuko 8% by’abagabo bageze mugihe cyo kuba babyara bajya gushaka ubuvuzi byo kwivura ubugumba. Gusa imibare ihamye irebana no mu Rwanda, usanga nta bushakashatsi buhari bwakozwe mukureba imibare y’abantu bafite uburemba cyangwa ubugumba.

Impamvu utabasha guhindura zitera ubugumba

Impamvu zishobora gutera ubugumba harimo uruhererekane rwo mu muryango, infection zo mumwanya myibarukiro, ikindi kubagore usanga buterwa n’imyaka agezemo, ibibyimba byo muri nyababyeyi ndetse no kugabanyuka kw’intanga ngore. ndetse bishobora guterwa nuko urusoro rutabasha kwirema muri nyababyeyi hiyongeraho kubura imihango muburyo budasanzwe, indwara zo mumutwe nko kugira agahinda gakabije.

Ibyo wabasha guhindura byongera ubugumba

Imirire, imibereho umuntu aba abayeho ( kunywa itabi ndetse no gukoresha inzoga nyinshi), kuba waragize indwara zandurira mumibonano mpuzabitsina, gukoresha imiti imwe n’imwe cyangwa gukorera ahantu haba ibinyabutabire, radiation, ihumanywa ry’ikirere, indwara zitandura (diyabete, umuvuduko mwinshi w’amaraso (hypertension), ibinure byinshi mumaraso,.. ikindi kugira uburemba ukiri moto akenshi biba bivuze ko uzagira indwara zitandura mumyaka iri mbere

Ese ibyo turya byagira uruhare mukuba ingumba cyangwa uburemba

Ibyo turya bya buri munsi bigira uruhare mukuba byakongera ibyago byo kutabasha kubyara cyangwa kuba ikiremba, cyane cyane nko kugira uburemba cyangwa kutabasha guhaguruka kw’igitsina kubagabo. kubasha kugira ubushake kubagabo hari ibintu bibigiramo uruhare nko kuba amaraso abasha gutembera neza mumitsi.

Ubushakashatsi bukorwa kubijyanye n’isano ry’imyororokere n’ibiribwa usanga ari nkeya hamwe usanga nizikozwe zibanda kubagabo bafite diyabete urugero, nkiyakozwe mu Rwanda muri 2020, ikorwa na A. Habumuremyi ashaka kureba umubare w’abagabo bafite uburemba ariko barwaye diyabete; yaje gusanga ko mu barwayi 125 ba diyabete ba bagabo, 62.4% muri bo bari bafite uburemba.

Tugiye kureba ibiribwa bishobora kongera ibyago byo kutabasha kubyara cyangwa kuba ikiremba

Ibiribwa bitera imbaraga byanyuze munganda bigakoborwa n’isukali nyinshi (processed carbs)

Mugihe ujyiye guhaha ibiterimbaraga nk’umuceri, ingano, porici, ibigori,… reba ibitarakobowe cyangwa ibitaranyuze munganda, kuko ibinyampeke byanyuze munganda usanga ari isoko y’indwara zitandura nka diyabete, umuvuduko w’amaraso ndetse nizindi; arizo ndwara zigira uruhare mugutera uburemba.

Inzoga nyinshi

Inzoga nyinshi ndetse zikomeye zitera ubugumba haba kubagabo ndetse n’abagore cyane cyane abatwite bo zibagira ho ingaruka mbi haba kumugore utwite ufata icupa rimwe kumunsi cyangwa ufata rimwe mucyumweru. inzoga ziregwa ko zigabanya umusemburo wa kigabo (Testosterone) mu maraso; ugira uruhare mukugira ubushake bw’imibonano mpuzabitsina ndetse zikagabanya ireme ry’intangangabo. kubagore usanga inzoga zigabanya umusemburo wa luteizing ushinzwe gutuma habaho igihe cy’iminsi y’uburumbuke (ovulation) bivuze ko umugore wifuza kuba yasama yakwirinda gufata inzoga

Itabi

Kunywa itabi bifite ingaruka nyinshi harimo kanseri, indwara z’umutima ndetse n’ibihaha, nubwo kunywaa itabi biri kugabanuka mubantu ariko biri gufata intera murubyiruko, abagabo banywa itabi bakunze kugira intanga zidashyitse, zamazi ndetse zidafite ireme. mugihe abagore banywa itabi bakunze kujya muri menopoze imburagihe, kuba ingumba ndetse no gukuramo inda byahato nahato

Amazi akoresherezwa muducupa twa plastic

Ikinyabutabire cya Bisphenol-A cyangwa phthalates kiboneka muducupa twa plastic byagaragayeko dutera kugabanuka kwa testosterone, umusemburo wa kigabo mumaraso; aho mubushakashatsi bwakozwe mubagabo bakoraga muruganda rukora utwo ducupa bagiye babona igabanuka rya testosterone mumaraso yabo.

Gufata Soya n’ibiyikomokaho bitari murugero

Soya izwiho kuba yongera umusemburo wa estrogen kubagore ndetse bakaba bagomba kuyifata byibuze kugirango ibarinde ibyago byo kurwara kanseri y’ibere na nyababyeyi, ariko mugihe byagaragaye ko afite imwe muri izo kanseri agomba kuyihagarika. Rero no kubagabo, usanga abagabo bafata ibiribwa byibuze birimo soya bakunze kugira imisemburo itari kurugero aho umusemburo wa kigore (estrogen) uganza bikaba byatuma testosterone igabanuka.

Inyama z’umutuku, izavuye munganda, amavuta yavuye kunyamaswa.

Ibiribwa bifite ibinure byinshi cyangwa cholesterol mbi, bifitanye isano n’indwara z’umutima ndetse n’umubyibuho ukabije; aho ibi binure usanga biziba imitsi y’amaraso ndetse bikaba byatera umuvuduko w’amaraso na diyabete arizo ntandaro y’uburemba kubagabo.

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IMIRIRE N'INDWARAKUBUNGABUNGA IBIROINDWARA Z'UMUTIMA

RWANYA KUBA IMBATA Y’ISUKALI: UBWOKO 4 BURANGA ABANTU BABASWE N’ISUKALI

by Philemon kwizera, RN
written by Philemon kwizera, RN

Waba ukunda isukali bikabije? Niba igisubizo ari yego, ntabwo uri wenyine. Abatunganya ibiribwa bongeramo byibuze ibiro 63.5 kugeza 68 by’isukari kumuntu buri mwaka. Iyindi irenga 18% yiyo dufata kumunsi iba yavuye mubiribwa byakobowe cyane (processed) nk’umuceri w’umuweru, ingano z’umweru, ….ntabwo bitangaje kuba waba uri mumuryango wababaswe n’isukari. Uyu munsi tugiye kuvuga kubwoko butandukanye buranga umuntu wabaswe no gufata ibintu birimo isukali nyinshi

UBWOKO BWA 1

Abantu babaswe n’isukali nyinshi bo mukiciro cya mbere, baba bakunda imitobe yo munganda arimo isukali nyinshi ndetse n’ikawa, kandi bakunze kubura ibitotsi nijoro bituma kugirango kumanywa bagire imbaraga usanga banywa  iyo mitobe cyangwa ikawa cyane ikindi kibaranga bakunze kurwara igifu ndetse no kugira ikirungurira kubera kurya indyo ituzuye ndetse no kutarira kugihe gikwiye.

UBWOKO BWA 2

Abantu babaswe n’isukali yo mubwoko bwa 2, bakunze guhorana stress, haba mukazi cyangwa muzindi nshingano baba bafite, mugihe agize iyo stress ahita afata ibintu birimo isukali nyinshi kugirango abashe kumva aguwe neza.

UBWOKO BWA 3

Abantu bari muri iki kiciro ni abantu bakunda isukali kurwego rwo hejuru, kuburyo iyo umuntu bicaranye avuze isukali amazi ahita yuzura akanywa, gufata ibintu birimo isukali kenshi byongera umubare w’udukoko dutoya twitwa yeast tuba mumubiri w’umuntu tuzwi cyane nka candida, umubiri w’umuntu ubusanzwe ubasha kudushyira kumurongo ntihagire ikibazo dutera ariko mugihe twabaye twinshi bigora umubiri. kuko isukali iba itugaburira tugakura, bigatuma umuntu uri muri iki kiciro ahorana imyuka munda, diarrhoea na constipation bisimburana ndetse no kugira ibibazo byamara bitandukanye harimo no guphumuka kw’amara. Ikindi izi candida ziguhatira gukomeza kurya isukali cyane.

UBWOKO BWA 4

Abantu bari muri iki kiciro cya 4, usanga bafite imisemburo mikeya, niba uri umugore ukaba ufite estrogen nkeya cyangwa testosterone nkeya, kubagabo. Kubera iyi misemburo mikeya bigatuma uhorana ubwigunge ndetse n’agahinda gakabije, bikagutera gufata ibintu birimo isukali kugirango uzamure serotonin umusemburo utanga ibyishimo mu muntu. Ukaba imbata y’isukali muri ubyo buryo bwo gushaka kongera ibyishimo muri wowe.

MURAKOZE UBUTAHA TUZAVUGA UKO WABIKOSORA KURI BURI KICIRO

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FOODSIGIKONI

ESE INTORYI ZABA ZIGABANYA ABASIRIKARE BO MUMUBIRI? AKAMARO K’INTORYI.

by Philemon kwizera, RN
written by Philemon kwizera, RN

Intoryi ni ubwoko bw’imboga bumaze igihe kitari giko zihingwa ndetse zikanaribwa henshi hatandukanye kw’isi aho zatangiye guhingwa nkigihingwa mu myaka irenga 4000 mumajyepho y’iburasirazuba ya Asia, Ubuhinde nibwo bwiganjemo cyane intoryi, ziza gukwirakwizwa muri Afrika ndetse n’iburasirazuba y’Iburayi.  cyane cyane mu Rwanda usanga ari imboga ziboneka cyane dore ko ziba zigura make bitewe nuko zihanganira ibihe bitandukanye nk’izuba cyangwa imvura ndetse zigakundwa n’abakuze kubera uburyo ziba zirura kubera Glycoalkaloids iba irimo. Intoryi  tuzishimira kubwo gutanga intungamubiri zitandukanye cyane cyane ama antioxidant azwiho kurinda cancer ndetse na fiber cyangwa ibikatsi-katsi.

AKAMARO K’INTORYI MUMUBIRI W’UMUNTU

Usibye akamaro k’intoryi mubijyanye n’imirire cyangwa ubuhinzi, intoryi zifitemo uburyo bwo kuvura indwara zitandukanye. Ubushakashatsi butandukanye bwagiye bugaragaza ko intoryi zivura indwara, urugero; kugabanya umuvuduko w’amaraso, infections, arthritis rubagimpande, kugira ibinure byinshi mumitsi y’amaraso ndetse na diyabete.

IBYUBAKA UMUBIRI (PROTEINS) MU NTORYI

Ibyubaka umubiri dusanga muntoryi ziri gahati yamagarama (g) 4.1 na 6.2 kukiro (1kg) cy’intoryi, bivuze ko byagusaba kurya ikiro cy’intoryi kugirango ubone amagarama 5 ya proteyine, gusa ikiza cyo kumenya mu mirire nubwo izi proteyine zisa nkaho wumva zidahagije ariko iyo zihuje nibindi biribwa bikora proteyine nziza yuzuye. Poroteyine nizo zifasha mwikorwa ry’imisemburo mumubiri ndetse ikagira uruhare mwikura no kwisana kumubiri.

VITAMINE ZO MUNTORYI

Vitamine ziboneka muntoryi zaba ari mbisi cyangwa zitetse, byagaragaye ko ibigize izo vitamin biba bingana mugihe zitetse cyangwa zidatetse ariko intoryi zitogosheje byagaragaye ko arizo ziba zifite vitamine zakirwa numubiri neza kurusha izidatetse ariko zikagabanuka.

Intoryi zifite vitamin C iri hejuru aho zifite mg 45 mu magarama 100 z’intoryi mugihe umuntu akenera amagarama 75 kumunsi ya vitamin C ifasha mw’igogorwa ryizindi ntungamibiri urugero nka fer (iron), ifasha mukwisana kw’amagupha ndetse n’imitsi y’amaraso sibyo gusa ifasha nomugukora collagen na keratin ubwoko bwa poroteyine butuma umubiri ugira ishusho. Si vitamine C ibamo gusa na B5 vitamine nayo ibamo kukigero cya mg 7.3 mu magarama 100 z’intoryi mugihe izikenewe kumunsi zingana na mg 5. Byagaragaye ko vitamin ya B5 igabanya cholesterol ndetse na triglyceride mumaraso

IMYUNYUNGUGU MU NTORYI

Intoryi zikize cyane kumyunyu ngugu igomba guturuka mubyo turya nka sodium, potassium, calcium, magnesium, phosphors, iron (fer) ndetse na zinc aho iyi myunyungugu ingana niyo munyanya ariko zikaruta izo muri caroti, ibirayi ndetse n’ibitunguru. Iyi myunyungugu byagaragaye ko iba ari nyinshi muntoryi mbisi kurusha izitogosheje.

IBITERIMBARAGA (CARBOHYDRATES) MUNTORYI

Ubushakashatsi bwagiye bukorwa bwagiye bugaragaza ko ibiterimbaraga dukura muntoryi nka glucose ndetse na fructose ari isukali nkeya itazamura ikigero cy’isukali yo mumaraso aho ibyo biterimbaraga bingana na amagarama 2.89 mu mamagarama 100 y’intoryi,.

PHENOLICS MUNTORYI

Phenolics ni ubwoko bw’intungamubiri buboneka muntoryi aho izi cyane nka antioxidant irinda kanseri aho ifata utunyadutabire tuba tudafite utundi twihuza bigatuma twihuza nizindi bitakagombye kwihuza mumubiri bigatuma byatera kanseri ariyo iyo phenolic ikaba yafata utwo tunyadutabire turi twonyine ikadushora, iyi ntungamubiri ya phenolics iba ingana na mg 1350 muntoryi zingana na g 100. sibyo gusa kuko acid yiyi phenolic igira nundi mumaro nkuwo izwiho cyane nukurinda indwara zibasira umutima.

ANTHOCYANINS MU NTORYI

Ibiribwa bikize cyane kuri iyi ntungamubiri bizwiho kuba bihangana cyane nindwara zishobora kwibasira umubiri nka diyabete, indwara zifata imyakura, indwara zibasira umutima ndetse na kanseri, sibyo gusa kuko iyi anthocyanins iboneka cyane mugihu cy’urutoryi akaba arinayo itanga ririya bara ryicyatsi bivuze ko atari byiza guhata urutoryi niyo yaba ari biringanya. iyi anthocyanins iba ingana na mg 0.08 mu magarama 100 y’intoryi ariko ingana na mg 0.756 mu g 100 ya biringanya.

GLYCOALKALOIDS MUNTORYI

Glycoalkaloids niyo ituma intoryi zisa nkaho zirura ariko cyane cyane ikaba nyinshi muntagarasoryo ariko ifitiye akamaro umubiri cyane mukurinda cyane kanseri cyane cyane kanseri y’ibihaha sibyo gusa kuko igabanya na cholesterol mbi mumaraso.

IBIKATSI-KATSI (FIBERS) MU NTORYI

Ibikatsikatsi biboneka muntoryi nkikiribwa kibonekamo cyane ibi bikatsikatsi bifasha mwigogorwa aho bikura uburozi nibindi bishobora kwangiza igifu, muri urwo rwego birinda kanseri y’igifu n’ubura.

PHYTONUTRIENTS MU NTORYI

Phytonutrients iboneka muntoryi nayo akaba ari ubwoko bwa antioxidant twabonye haruguru irinda kanseri cyane cyane ikaba ikora kubwonko cyane aho izamura cyane imikorere y’ubwonko ndetse ikanarinda free radicals zitera kanseri ikaba yazifata ikazisohora.

Dusoza, intoryi nkuko twagiye tubibona ni uruboga rukangahaye cyane ku ntungamubiri zitandukanye zituma intoryi zakwifashishwa mukuvura indwara nka asima, umuvuduko w’amaraso, rubagimpande, kugira ibinure byinshi mumitsi y’amaraso ndetse na diyabete nizindi tutabashije kuvuga sibyo gusa kuko urutoryi rweze neza rukoreshwa mukuvura igifu.

Ikindi nkuko usanga bivugwa mubantu batandukanye kubera ubu amakuru asigaye aboneka kumbuga za interineti kandi aba atizewe rero muri urwo rwego ntabwo intoryi zigabanya abasirikare b’umubiri ahubwo zifasha umubiri guhangana n’indwara zitandukanye twagiye tubona hifashishijwe intungamuburi nazo twabonye.

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KUBUNGABUNGA IBIROINDWARA Z'UMUTIMA

AKAMARO KO KWIYIRIZA UBUSA K’UBUZIMA MURWEGO RWO KWIRINDA INDWARA

by Philemon kwizera, RN
written by Philemon kwizera, RN

Ushobora kwibaza nibiki biba mumubiri mugihe umuntu yiyirije (kudafata amafunguro)? Ese umubiri wirwanaho gute? Ese muri uko kwirwanaho haricyo bimarira umubiri? Murakoze muhawe ikaze! Turavuga kwiyiriza bikorwa n’umuntu kubushake muburyo bwo kugabanya ingufu (calories).

Kwiyiriza (fasting) bisobanurwa nko kwirinda gufata amafunguro kubushake mugihe runaka, ubushakashatsi butandukanye bwakozwe bwagaragaje ko abantu bakunze kwiyiriza ubusa bibarinda indwara z’umutima ndetse no kugabanya ibiro . Kwiyiriza kubushake n’igikorwa kimaze imyaka myinshi gikorwa aho kinafite umwanya ukomeye mumadini ndetse n’imico itandukanye,

Kwiyiriza ubusa biri muryo bwo kugenzura umubiri no mukwirinda indwara z’umutima, nk’indwara ziteye impungenge kw’isi mugutera imfu aho imfu zibarirwa muri miliyoni 17,3 zibaho bitewe n’indwara z’umutima aho muri 2030 zibarwa ko zizaba zigeze kuri miliyoni 27,3.

Inkomoko yo kwiyiriza

Usibye ubu buryo buri kwamamara muyi iyi minsi kubera iterambere rya internet, uburyo bwo kwiyiriza bwatangiye mugihe cya cyera aho batekerezaga ko ari uburyo bwo kwivura indwara zitandukanye, mu kinyejana cya gatanu, Hippocrates ufatwa nka papa w’ubuvuzi yategekaga kwirinda kurya mugufasha gukira, nko kwiyiriza rimwe mucyumweru bifasha inzira y’igogorwa gukora neza.

Uburyo kwiyiriza ubusa bikorwamo

  • Kwiyiriza ubusa unywa amazi gusa; kunywa amazi gusa mugihe runaka bikorwa mumasaha 24 cyangwa arenze
  • Kwiyiriza ubusa unywa umutobe w’imboga cyangwa imbuto; kunywa umutobe w’imbuto gusa mugihe runaka wiyemeje bikorwa mumasaha 24 cyangwa arenze
  • Kwiyiriza byeruye: Gufata iminsi ibiri mu cyumweru ukarya ½ cy’isahani usanzwe ufungura, ukabifata rimwe kumunsi, undi munsi ntufate ikintu na kimwe.
  • Kwiyiriza igice: kurya ufunguro rya mugitondo ukongera kurya nijoro cyangwa ukarya saa sita nturye nijoro.

Akamaro ko kwiyiriza ubusa

  • Byongera uburyo bwiringaniza ry’isukali

Ubushakatsi butandukanye bwagaragaje ko kwiyiriza ubusa byongera ubushobozi bw’iringaniza ry’isukali mu mubiri, bifasha cyane abantu bashobora kuba barwara diyabete.

Kwiyiriza byongerera imbaraga impundura ikora umusemburo wa insuline gukora neza ndetse ikagera muturemangingo neza, gukora ikintu kirinda umusemburo wa insuline kudacika intege byongerera umuburi gukorana neza na insuline, hakabaho gutembera neza kw’isukali mu mamaraso ndetse no muturemangingo

Gusa usanga igitsina gabo aricyo gikura inyungu nyinshi mu kwiyiriza mu buryo bwo kuringaniza isukali aho ubushakashatsi bwakozwe muri 2005 bwakorewe kubagore bwagaragaje ko kwiyiriza iminsi irenze 22 nko mugihe cyo kwiyiriza kirekire byangiza cyane iringaniza ry’isukali ye.

Gusa mugihe ufite diyabete nibyiza kuganira na muganga, kuko harigihe byatuma isukali yo mu maraso yiyongera kurushaho mugihe ushatse kwiyiriza birengeje amasaha 24.

  • Bigabanya kurwara kanseri

Ubushakashatsi bwakozwe ku mbeba bwagaragaje ko kwiyiriza ubusa, bugira akamaro mugihe cyo kuvura kanseri ndetse no kuyirinda, imbeba yarifite ikibyimba cya kanseri bayihaye ½ kibiryo isanzwe ifata umunsi umwe, undi munsi barayireka burundu, ariko icyavuyemo nuko icyo kibyimba cyahagaze gukura,

Bivuzeko urwaye kanseri akaba yagira gahunda ihoraho yo kwiyiriza, bigira umumaro ugaragara wo gutinza kanseri kuba yakura ndetse bigatuma imiti anywa yongera ubushobozi mukumuvura.

Nubwo hagikorwa ubushakashatsi kuburyo kwiyiriza ubusa byavura kanseri ndetse nuruhare ruziguye mukurinda ikura rya kanseri

  • Byongerera imbaraga umutima, kuringaniza umuvuduko w’amaraso ndetse bikagabanya ibinure.

Indwara z’umutima nk’iziyoboye izindi ndwara muguhitana abantu benshi kw’isi zibarirwa muri 31.5%, guhindura imyitwarire n’imirire nikimwe mubigabanya amahirwe mabi yo kuba warwara umuvuduko w’amaraso.

Mubushakashatsi bwakozwe bwagaragaje kwiyiriza byeruye byibuze ukageza kubyumweru 8 bigabanya ibinure bibi (LDL cholesterol) kukigero cya 25%, ndetse ubundi bwakozwe mubantu bafite umubyibuho ukabije 110, biyirije ibyumweru bitatu ndetse bari no kumiti bibagabanyiriza umuvuduko w’amaraso bigaragara

  • Byongerera ubushobozi uturemangingo bwo kwisana no gusohorwa mu mubiri utwaphuye

Mugihe umuntu yiyirije, umubiri utangiza igikorwa cyo gusohora uturemangingo twaphuye, byitwa autophagy.

Ndetse harimo gukangura uturemangingo tutagikora ndetse no gucagagura ibyubakamubiri (proteins) zisanzwe zisinziriye, iyi autophagy itanga ubudahangarwa ku ndwara zitandukanye harimo kanseri nindwara yo kwibagirwa (Alzheimer’s disease).

  • Kwiyiriza bigabanya ibiro (gutakaza ibiro)

Muri ikigihe usanga umubyibuko ukabije uri kwiyongera kubera kubera imibereho yo kubaho igenda ihinduka nko kugenda mumudoka cyane, kurya ibiribwa bifite amasukali menshi nibindi

Murwego rwo kwirinda umubyibuho no kugabanya ibiro, kwiyiriza ubusa nuburyo bwiza bufasha benshi kandi bigakunda, twabivuze hejuru uburyo wakoreshamo ubikora.

Ibanga rihari nuko kwirinda gufata amafunguro cyangwa ibinyobwa bigabanya za ngufu winjizaga mumuburi ndetse niba utazikoresheje zigahita zibika mumubiri.

Inyandiko zihari zigaragaza ko kwiyiriza ubusa umunsi wose bigabanya ibiro kukigero cya 9% mugihe bikozwe hagati y’ibyumweru 12-24.

Dusoza, mugihe uhisemo kwiyiriza ubusa wibuke ko ugomba kuba unywa amazi, ndetse no mugihe uriye ukarya indyo yuzuye kandi ifite intangamubiri. Kandi mugihe uteganya kumara igihe kirekire wiyiriza irinde gukora ibikorwa bigutwara imbaraga nyinshi cyangwa mugihe uri gutekereza cyane.

kwiyiriza ntabwo bigenewe buri wese, nka bantu bari munsi y’imyaka 18 cyangwa abageze mugihe kimyaka y’ubukure, abantu bananutse bikabije bafite BMI irimunsi ya 18, abagore batwite ndetse na bonsa, mugihe urwaye umuvuduko ndetse na diyabete cyangwa uri kumiti mugihe ukirutse ntabwo aribyiza kwiyiriza.

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INDWARA Z'UMUTIMA

INGANO UFITE MUNDA IVUZE IKI? INGARUKA ZO KUGIRA MUNDA HANINI (IBICECE)

by Philemon kwizera, RN
written by Philemon kwizera, RN

Umubyibuho ukabije ufitanye isano n’izindi ndwara zitandura gahoro gahoro uko ukomeza kubana nawo, abantu baratandukanye bitewe n’igitsina, imisemburo, imyaka, ibyo turya n’ibindi, bigatuma tubika ibinure kubice bitandukanye by’umubiri, bamwe babibika kukibero, amaboko, kukibuno ariko mugihe ibinure byibitse murukenyerero cyangwa kunda muri rusange bizana ingaruka mbi kubuzima kandi biba biherekejwe no kuzana ibinure kungingo nk’umwijima, umutima ndetse n’amara aho ibinure byangiza izi ngingo bigatuma zidakora neza.

Ubushakashatsi byinshi butandukanye bwemeje ko iyo ufite munda hariho ibinure byinshi, uba ufite ibyago byinshi byo kugira indwara z’umutima, diyabete n’izindi kurusha ufite ibinure kukibuno cyangwa kumaguru

Ibinure byose ntabwo binganya ubukana

Iyo ufashe uruhu rwawe ukarukanda uzamura, icyo ufata n’ umubiri wawe akaba ari ibinure biba munsi y’uruhu, hakaba hari ibinure biba kunda biba biri hagati y’uruhu ndetse n’ingingo nk’igifu n’amara.

Ibinure biba hagati mu ngingo, bikora uburozi bugira ingaruka mugukora k’umubiri, muri ubwo burozi harimo ubwitwa cytokines zongera amahirwe yo kurwara indwara z’umutima zikanatuma umubiri utabasha gukorana n’umusemburo wa insulin ushinzwe kugabanya isukali mu mubiri uba wavubuwe bishobora gutera diyabete. Ikindi Cytokines zitera kwivumbagatanya bitera kanseri.

Uburyo bwo gupima umuzenguruko w’inda

Uburyo buburi nibwo dukoresha dupima umubyibuho wo kunda aribwo gupima umuzenguruko w’inda, ndetse no kugereranya umuzenguruko w’inda n’umuzenguruko w’ikibero.

Uburyo bwa mbere, gupima umuzenguruko w’inda

  1. Umugabo aba agomba kugira munsi ya cm 102 ( > 102 cm)
  2. Umugore aba agomba kugira munsi ya cm 88 (> 88 cm)
Gupima umuzenguruko winda

Uburyo bwa kabiri, kugereranya umuzenguruko wo munda n’umuzenguruko wo kukibero

  1. Umugabo aba agomba kugira munsi ya cm 0.9 (> 0.85)
  2. Umugore aba agomba kugira munsi ya cm 0.85 (> 0.9)
kugereranya umuzenguruko wo munda n’umuzenguruko wo kukibero

Ingaruka zo kugira umuzenguruko munini wo munda

Kugira ibinure byinshi kunda bigendana no kugira indwara z’umutima, kanseri ya prostate na kanseri y’ibere na diyabete, kubagore zikunze kugaragara mugihe ageze mugihe cyo gucura impamvu nuko uko umuntu agenda asatira imyaka 45 arinako imikaya igabanuka hakiyongera ibinure akenshi bihita biza kunda arinabwo byongera ingaruka zo kurwara izo ndwara.

Umuntu ufite ibiro byinshi ariko ufite ibinure kukibuno, ibibero n’ amaguru afite ubushobozi bwo kutarwara izi ndwara twabonye haruguru kurusha umuntu ufite ibiro bikeya ariko ufite ibinure kunda, kubera ibinure byo kunda biba bitanga uburozi bigira ingaruka mbi ku mutima mugihe twagiye mumiyoboro y’amaraso.

Ubutaha tuzareba uburyo wakwirinda ndetse wanagabanya ibi binure (ibicece)

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