MURI IYI GAHUNDA UZAMENYA KANDI UMENYERE :
Uburyo bw’imirire bwizewe bwo guharika umuvuduko w’amaraso
Isano riri hagati yo kubanya ibiro n’umuvuduko w’amaraso
Ibikorwa byari buri munsi byatera kuzamuka cyangwa kugabanya umuvuduko w’amaraso
Imyitozo ngorora muburi
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:
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:
Imirire n’igice cy’ingenzi mu buzima bw’igihumeka cyose, Imirire myiza igendana no gukura neza ku mwana, kubyara neza, kuba umubiri ubasha kwirwanaho,gutwita neza ndetse bigabanya kurwara indwara zitandura nka diabete,umutima ni bindi..
Abana bafite ubuzima bwiza biga neza, kandi abantu babona Imirire ihagije bakora neza, umusaruro ukiyongera bagahanga amahirwe atandukanye bigatuma ubukene bugabanyuka.
Imirire mibi muri buri ngeri,igaragaza ikibazo cy’umvikana uwo muntu abafite,muri kano kanya isi iriguhura nicyibazo cya (double burden of malnutrition) hakubiyemo kurya nabi cyangwa kuba umubiri utabasha kwakira intungamubiri nkuko bikwiye cyangwa ngo zikoreshwe (undernuttrtion) ndetse no gukura cyane (overweight) cyane cyane mu bihugu biri gutera imbere.
Umuryango wa bibubye ushinzwe ubuzima( WHO) ukaba ugerageza kugira inama ndetse no gufata imyanzuro yafasha ibihugu kurwanya byivuye inyuma ingeri zose z’imirire mibi n’ubuzima bwiza kuri bose.
IMIRIRE MIBI IGIRA URUHARE MU BURWAYI NDETSE NIPFU Z’ABAGORE NABANA
Kurya nabi biterwa no kutabona vitamin nimyunyu ngugu ihagije,bifite uruhare rwa kimwe cya gatatu cy’ipfu zabana hamwe nubumuga buziraho ,ikindi gukura birengeje urugero(overweight) iganisha ku ndwara zidakira (chronic disease)nka diabete ni ndwara zu mutima.
Kugwingira ni gihe umwana ari mugufi cyane ugereranije ni myaka yabo nkuko tubikesha umuryango wabibubye ushinzwe ubuzima(WHO) bivuzeko miliyoni 155 za bana kwisi bafite icyibazo cyo kugwingira bivuye mu kigereranyo cyasohotse muri 2016
ABANGANA NA 1.5 MILIYONI BAPFA BURI MWAKA BAZIZE KUNANUKA GUKABIJE (WASTING)
Kunanuka(gushiraho) ndetse no kubyimba ibi byose ni ngeri yi mirire mibi, biterwa no kubura ibiryo mu gihe gitoya cyangwa bitewe nu burwayi,kuzamuka kwigiciro cy’ibiribwa kwisoko cyangwa ubushyambirane bwa baturage ahantu runaka ndetse ni biza ibi byose bituma umuryango utabasha kubona uko bikwiriye ibibatunga, bigatera kunanuka gukabije.
Vitamin ndetse ni myunyu ngugu zi ngenzi bu biryo ni ngenzi mu kuzahura ubudahangarwa bw’ubumiri no gukura. Ubucye bwa Vitamin A, zinc,ubutare ndetse na iodine ni bihangayikije societe muri rusange.kwisi 33% bya bagore, na 42% bya bana bafite hagati ya mezi 6-59 bafite ikibazo cya maraso make ibi bigaterwa no kubura ubutare mu maraso. Vitamin A idahagije ifata 29% bya bana baba mu bihugu biri munzira ya majyambere, bikaganisha kubuhumyi ndetse ni pfu za hato na hato.
Imirire mibi mu gihe utwite, biganisha kupfu zo mugihe cyo kubyara cyangwa ibindi bibazo bitandukanye , Imirire mibi yo mugihe cyo gutwita ni gihe cyu bwana biri mubitera 10% byi ndwara zikomeye kwisi hose.
WHO itegeka ko umubyeyi agomba konsa umwana we amezi atandatu ntacyo amuvangiye, nyuma yaho akamuha indyo yuzuye kandi ntahagarare ku mwosa kugeza ku mwaka ibiri, kugaburira neza umwana bigabanya kugwingira, umubyibuho ukabije, kujijuka. Ikindi kandi birinda kanseri y’ibere niyinkondo y’umura.
Ikibazo cy’imirire ku ngimbi kiba cyaratangiriye mu bwana mpaka no mubukuru, kurinda Imirire mibi kubana ba bakobwa byagabanya imfu za bana bavuka, nabapfa nyuma.
Abagore batwite bagira ikibazo cyo kubura amaraso ku kigero cya 40% kwisi.
Gukura cyane hamwe nu mu byibuho ukabije kwisi ni kibazo gikomeye, kuko abantu babifte bagirwaho ingaruka no kurwara kurwara diabete, indwara zu mutima.
WHO yasohoye ibipimo ngenderwaho byo gupima abana ngo hamenywe ikigero bahagazemo mu bihugu bitandukanye,
Ubumenyi rusange(science) burikwiyongera, ni bihamya cyangwa ibyemeza icyateza imbere Imirire byose birazwi. Abita ku buzima bose bashyira hamwe kugirango batange ubujyanama ku leta zi bihugu.
uvuga gusibura imitsi yazibye biragoye ubundi bikaba bidashoboka iyo udakoresheje imiti yabugenewe, ubwo igisigaye nukwirinda ko yakomeza kuziba cyane uko iminsi igenda iza.
NI GUTE IMITSI IZIBA
Urwungano rushinzwe ibya maraso rugizwe n’ umutima, imitsi minini (arteries ,veins) ndetse nu dutsi duto cyane (capillaries ), iyi mitsi ishinzwe kujyana amaraso meza ava ku mutima ajya mubindi bice by’umubiri cyangwa kuva mubice byose by’umubiri ajya ku mutima bifasha kuba umubiri wakora neza
Mu gihe imitsi imeze neza amaraso atembera neza yisanzuye ariko imitsi iyo yazibye haba hajemo amavuta mabi(cholesterol) amwe aturuka kunyama zitikura( inka, ihene ,intama, ingurube..),amavuta y’inka, amagi, amavuta ava kumafi amwe na mwe n’ibindi..
Ubwirinzi bw’umubiri bwumva ko hari bintu byahagaze mu mwanya w’amaraso bukohereza abasikare, iyi ntambara akenshi itera inflammation abo basirikare nabo bakongera bagakora ikindi kibumbe noneho umutsi ukaziba kurushaho rimwe na rimwe bikaba byatera heart attack.
AMAFUNGURO ABONEKA MU GIHUGU CYACU AGABANYA KUZIBA KW’IMITSI
Amafunguro dufata atugira ho ingaruka nziza cyangwa mbi. Urugero inyama zitukura nizo zikunze kugira amavuta mabi agenda akaziba imitsi kurundi ruhande ibiribwa tugiye kureba bikagira ingaruka nziza ku mitsi yacu.
AVOKA
Avoka n’urubuto dusanga ahantu hose gusa ntitwibuka uburyo ari ngenzi ngo turukoreshe nko mugihe cyo gukoresha mayonnaise ukaba wakoresha avoka, tugendeye kubushakashatsi bwakozwe bwagaragaje ko gukoresha avoka buri gihe bigabanya amavuta mabi(cholesterol) mu mitsi ku kigero cya 22% sibyo gusa kandi avoka yongera amavuta meza (good cholesterol) ku kigero cya 11%, aya mavuta meza (good cholesterol) afasha gukura amavuta mabi mu mutsi akajya mu mwijima.
Avoka igizwe na magarama 4 y’ibyubaka umubiri, amagarama 11 za fiber na vitamine zitandukanye .
Kunywa byibuze ibikombe bibiri by’umutobe w’ironji nta sukali yongewemo buri munsi bifasha kugabanya ya inflammation iza mu gihe abasirikare bagiye kurwanya amavuta aba yagiye mu mutsi, rukaba runaturisha umuvuduko w’amaraso.
Sibyo gusa kuko ironji icyize kuri vitamine C irinda kuba haba oxidative damage mu mitsi.
AMAVUTA YA OLIVE
Amaduka atandukanye dusangamo aya mavuta akaba agira ingaruka nziza ku mitsi ya maraso, amavuta ya olive azwiho kuba ariyo mavuta meza yo gutekesha cyangwa gukora ama salade. Ubushakashatsi bwakozwe bwagaragaje ko gukoresha aya mavuta bigabanya indwara z’umutima ku kigero cya 41%.
Gusa mu gihe ugiye kugura aya mavuta uzarebe afite igiciro cyo hejuru kuko ahendutse aba afite izindi nenge nko kuba yarangijwe n’umuriro mu gihe bayakoraga ugasanga ibyo waruyitezeho ntubibonye.
IBIKORO (YAM)
Ibikoro n’ibinyabijumba byakomotse muri Africa bijya gusa n’ibijumba, ibikoro bikize kuri fiber, vitamine C na B bikagira n’imyunyungugu ya potassium, copper nta mavuta bigira.
Kuba ibikoro bifite fiber ndetse na potassium izi ntungamuburi zigira uruhare mu kugabanya cholesterol mbi mu mitsi.
TUNGURUSUMU
Tungurusumu iratangaje kubw’impamvu nyinshi:kuba yongera ubudahangarwa bw’umubiri no kuba igabanya amavuta mabi mu mitsi.
Tungurusumu ifite ubushobozi bwihariye mu kurinda ko amavuta mabi agenda akibika mu mutsi w’amaraso.
AMAPERA
Amapera n’urubuto ruryoshye rufite kuburyo bwinshi potassium na vitamine C
Potassium ifasha umutima gutera neza mu buryo buhoraho naho vitamine C igatuma imitsi y’amaraso ihora imeze neza
IGIHAZA (UMWUNGU)
Igihaza gituma umutima ukora neza hamwe no kugabanya cholesterol bifashijwe na potassium ifite ingano nyinshi .
Imbuto z’igihaza zifite omega 3 zizizwiho kugabanya amavuta mabi mu mutsi no mu maraso
Icyitondendwa;
Kuba warya ibi biribwa neza byagufasha ariko haribindi byuzuzanya kugirango wirinde umuvuduko w’amaraso nko kureka itabi , inzoga ndetse no gukora imyitozo ngorora mubiri
Waba warumvise cyangwa warigeze kugirwa inama yo kunywa umutobe w’inanasi, wenda urwaye infection y’uruhago rw’inkari . byashoboka kandi nibyo kuko mannose irihariye mu kurwanya mikorobe zafata muruhago rw’inkari.
Mannose n’isukali iboneka mu mbuto zitandukanye, ikaba inakorwa n’uturemangingo tw’umubiri wacu, iyo unyweye umutobe ufite mannose ntabwo uhita ukorerwa igogorwa ngo winjire mu mubiri ntanubwo yinjira mu muraso, ubushakashatsi bwagaragaje ko mannose yafashwe iciye mu kanwa 90% yose isohokera mu nkari bityo rero mannose ntikorerwa igogorwa nkizindi sukali .
Andi mazina wasanga bita mannose harimo:
D- Mannose cyangwa mannose ikoreshwa mu kuvura indwara igaragazwa no kubura inyubaka mubiri (protein) mu bura, ibyegeranyo bitandukanye byagaragaje ko mannose igabanya uko kubura kw’intunga mubiri mu bura bigatuma umwijima ukora neza
Ikindi twibanzeho nuko mannose ikoreshwa mu kuvura no kurinda infection y’uruhago rw’inkari aho ubushakashatsi bwerekanye ko mannose igira uruhare mu kugabanya microbe ziba zarafashe muruhago rw’inkari. uti bigenda gute ?
Zimwe muri Mikorobe cyangwa bacteria zikunda ahantu haba isukali bityo zikibera murwungano ngogozi cyangwa muruhago rw’inkari, iyo wanyweye mannose kuko twabonye ko 90% yose isohoka yose ntacyayihindutseho za mikorobe zihita ziyifataho zikava kuruhago ubwo ugahita ushaka kwihagarika ugahita uzisohora hanze.
Sibyo gusa kuko mannose igira akandi kamaro ko kuba yaba prebiotic. Prebiotic ni bintu bifasha umubiri gukomeza gokora no gukuza mikorobe nziza zifite akamaro mu rwungano ngogozi.
AHO WAKURA MANNOSE
Mannose ishobora kugurwa muma guriro y’imiti cyangwa kwa muganga w’imirire igafatwa iciye mu kanwa gusa sibyiza kuyifata mu gihe urwaye diyabete
Mannose iboneka no mubimera nko mu mbuto zitandukanye
ESE NI BANDE BAREBWA CYANE NO GUFATA MANNOSE
Kimwe cyakabiri cy’abagore bose bakunze kugira infection y’uruhago rw’inkari , impamvu yabyo ni bacteria yirwa Escherichia coli ikaba ariyo bacteria itera infection y’uruhago rw’inkari hafi 90%, ubusanzwe iboneka mu rwungano ngogozi ariko uko igenda iba nyinshi ninako iboneka no muruhago rw’inkari, kubera abagore bagira akayoboro gatwara inkari kagufi bituma bakunze kwibasirwa niyi infection . gusa na bagabo ntibivuze ko batafata ibintu bibonekemo mannose birinda ndetse bivura infection y’uruhago rw’inkari.
Ariko inkuru nziza nuko Pub med yagaragaje ko mannose igabanya izo bacteria no mugihe wayikoresheje umunsi umwe ikaba antibiotic nziza yasohora Escherichia coli twabonye haruguru.