MURI IYI GAHUNDA UZAMENYA KANDI UMENYERE :
Ibiribwa bidatera imbaraga/ibiribwa bidafite ibinure
Kongera gukora n’imyitozo ngorora mubiri
Kugabanya.kongera ibiro
Ibyuririzi by’umubyibuho ukabije cyangwa kunanuka bikabije
Ibitera ndetse nibibi byo kubyibuha bikabije
ibitera ndetse n’ibibi byo kunanuka bikabije
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.
Umubare wabafite umubyibuho ukabije wiyongera buri munsi, ubu imfu miliyoni 3.4 kw’isi zimaze kuba zitewe n’umubyibuho ukabije. Mu Rwanda nkuko tubikesha raporo yavuye mu bushakashatsi rusange bwakozwe muri 2014-2015, bwagaragaje ko kugira ibiro byinshi ugeranije n’uburebure (Overweight) kugitsina gore byari biri kuri 17% naho abari bafite umubyibuho ukabije (Obesity) bari kuri 4%. Naho ubu muri 2020 tugendeye kubipimo bya Scale Up Nutrition berekana ko igitsina gore bafite ibiro byinshi ugeranije n’uburebure (Overweight) bageze kuri 24.9% mugihe abafite umubyibuho ukabije (Obesity) bageze kuri 9.7% bivuze ko mu bagore 100 bari hamwe, 10 muri bo baba bafite umubyibuho ukabije .
Umubyibuho ukabije (Obesity) usobanurwa nko kugira ibinure bidasanzwe mu mubiri, mu yandi magambo kwiyongera mu buryo budasanzwe kw’ibinure bishobora kugira ingaruka mbi ku buzima. Mugihe kugira ibiro byinshi ugeranije n’uburebure (Overweight) bisobanura kugira ibiro byinshi biturutse mu mubiri wose cyane cyane bitewe n’amazi yo mu mubiri, ibinure ndetse n’uturemangingo.
Umubyibuho ukabije ushobora gutiza umurindi zimwe muri izi ndwara:
Umubyibuko ukabije ntabwo mu byukuri harakorwa ubushakatsi bwimbitse ku ndwara ushobora gutera , ariko hari indwara zizwi utiza umurindi harimo diyabete, indwara z’inzira y’igogora, kugira ibinure mu mitsi y’amaraso, guturika kw’imitsi y’ubwonko, kugira ibibazo mu guhumeka, kubabara mugatuza, umuvuduko ukabije w’amaraso, indwara z’impyiko, ubugumba, gusaza imburagihe ndetse kugira umubyibuho ukabije bitera kwigunga ukiyumva nkaho uri ikibazo mu muryango.
Uko wamenya uko uhagaze:
Kumenya uko uhagaze biroroshye cyane , bigusaba uburebure bwawe ndetse n’ibiro. Ubundi ugafata ibiro byawe (Kg) ukagabanya uburebure bwawe (m) bwikubye kabiri.
Ibiro (kg) /(Uburebure (m))2
Urugero: Ndagijimana afite ibiro kg 90, uburebure bwe ni metero 1 na centimetre 60.
ubwo urafata: kg 90/(m1.60)2 , tukabona 35.2
Uburyo wamenya ikiciro urimo:
Ubwo Ndagijimana ari mu kiciro cy’Umubyibuho ukabije ikiciro cya II
Ubwoko by’umubyibuho ukabije:
Ibitera umubyibuho ukabije:
1. Imirire
2. Kubaho mu buzima udakora uhora wicaye, nta myitozo ngororamubiri ukora, akenshi ugenda n’ibinyabiziga
3. Guhererekanwa mu muryango
4. Uburwayi (Indwara zibasira imvubura iba mw’ijosi (thyroid), diyabete)
Imyitwarire yakongerera kugira umubyibuho ukabije:
1. Ubu turi gutera imbere usanga abantu benshi bahindura ibyo barya bisanzwe twakita bya kinyarwanda aho batogosaga cyangwa bagakoresha amavuta make, ubu turi mubihe aho abantu bari kurya cyane ibiribwa cyangwa ibinyobwa bifite isukali nyinshi cyane cyane ibiribwa bikorerwa mu nganda urugero: Ice cream, soda, ibisuguti, keke, kunywa imitobe yo mu nganda, soda, hakiyongeraho ibiribwa bitekanye cyangwa bifite amavuta menshi.
2. Kurya ibiribwa byakorewe mu nganda cyane ukirengagiza ibiribwa bifite vitamine ndetse n’imyunyungugu, ibiribwa byakorewe munganda biba bikize kw’isukali ariko nta vitamine bifite
3. Mugihe urya ntukore imyitozo ngororamubiri, iyo uriye winjiza isukali ni ngombwa ko ukoresha iyo sukali uba winjije ugenda n’amaguru, ukora imirimo itandukanye, ukora imyitozo ngororamubiri, iyo utabikoze iyo sukali yibika mu mubiri mu buryo bw’ibinure
Ubutaha tuzareba uko wagabanya umubyibuho ukabije
Ntagushidikanya guhari ko Poroteyine ari nziza kandi ari ngenzi ku buzima bw’umuntu muri rusange. Poroteyine ikozwe na za amino acids nyinshi, nintungamuburi inyinshi muri zo tuzikura mubyo turya izindi umubiri ukabasha kuzikorera , ikaba igira akamaro gahambaye koko zifasha umubiri mu gukura no kwiyongera, igisebe kuba cyacyira ariho havuye izina ibyubaka umubiri, ndetse ikora ubudahangarwa bw’umubir, itanga rusange y’umuntu, ibika ikanatwara intungamubiri ikaba inatanga ingufu zigera kuri kilokalori 4 mwi garama rimwe rya poroteyine.
Muri bimwe byifashisha poroteyine kugirango bikore cyangwa bibiho mu mubiri wacu urugero na basirikare b’umubiri, imisemburo, imikaya, imisatsi, inzara, enzymes, kuvura kwa maraso.
Poroteyine (Ibyubaka umubiri) tuzisanga cyane mu bice bibiri byibiribwa bikurikira:
IBIRIBWA DUSANGAMO IBYUBAKA UMUBIRI
Amafi
Inkoko
Inyama z’inka, ihene, intama, ingurube nibindi
Amata
Amagi
Imbuto z’igihaza
Ibishyimbo
Amashaza
Isoya
Ubunyobwa
Kwifunguro ryawe ntihakabure ho byibuze ikiribwa kimwe buri ibi twavuze hejuru , kugirango wongere imirire yawe ugire n’ubuzima bwiza, kubana bari munsi yi mwaka itanu cyane cyane bakenera ibyubaka umubiri cyane kuko iyo babibuze barwara byacyi yumisha.
Gusaza nibya buri wese; ingirabuzima fatizo z’umubiri wawe zirasaza niyo waba ukora byose bituma umubiri umera neza. Murugero runaka ariko, ni wowe ubu ugomba kugena niba uzasaza vuba cyane, cyangwa uzatinda gusaza. Amakuru yerekeranye n’ubuzima bw’imyororokere umuntu yarazwe na babyeyi be, ashobora kugena niba uzarwara indwara runaka abo mumuryango we barwaye. Ariko nanone ntibivugako byanze bikunze ugomba kurwara iyo ndwara. Urugero: Umuyibuho ukabije ababyeyi bawe bashobora kuba baribafite umubyibuho ukabize, ariko kubera bitewe nuko umuntu akora imyitozo ngoramubiri bihoraho ndetse ikiruta byose akagenzura neza ibyo arya, ntashobora kugira umubyibuho ukabije.
Ubushakashatsi bwerekanye ko nta buryo bwiza bwokugabanya gusaza vuba, no kwirinda indwara ziterwa nzabukuru, bwaruta gukora imyitozo ngororamubiri no kurya indyo yuzuye ikungahaye kuntungamubiri.
Kugirango ugire ubuzima bwiza uyumunsi ndetse wirinde indwara zidakira ushobora kugira mugihe kizaza nibyiza ko wareba niba ukurikiza ibi bintu umunani tugiye kuvuga.
NTUSHOBORA kugira ubuzima bwiza utarya Kurya neza ni ukurya indyo yuzuye, ni ukuvuga ikungahaye ku ntungamubiri. Kurya ibiribwa birimo ibinure n’isukari biri murugero kandi ukirinda kugwa ivutu, byagufasha kwirinda kuzagira umubyibuho ukabije. Ifunguro ryawe ntirikabure imboga nimbuto kandi sibyiza guhora kundyo imwe. Kugira ngo umubiri wawe ubone poroteyine, ujye urya inyama nke kandi zidafite ibinure byinshi, urye n’izikomoka ku biguruka. Mugihe ariko utabasha kubona inyama ntibivuga ko utabona proteyine uhagije; ushobora kuyibona ufashye ibinyampeke hamwe nibinyamisorwe urugero: ushobora kurya umutsima wibigori hamwe nibishimbo ukabona proteyine yuzuye nubwo ingano yayo aba ari nkeya.
jya wirinda kurya umunyu mwinshi cyane ahubwo ukoreshe izindi ndyoshyandyo cyangwa ibindi birungo bizakurinda ko umuvuduko wamaraso uzamuka.
irinde ibyokurya bishobora kwangiriza ubuzima bwawe, Mu gihe ugiye kugura imigati, ibituruka ku binyampeke, makaroni cyangwa umuceri, jya ubanza usome ibibigize byanditse ku kintu bipfunyitsemo, kugira ngo umenye niba byaratunganyijwe mu buryo bw’umwimerere.
kuberako ahanini umubiri wacu ugizwe namazi, kandi akaba asohoka mugihe wagize ibyuya nigihe wihagarika; nibyingenzi ko amazi umubiri watakaje aba agomba gusimburwa. Nibyiza ko unywa amazi ahagije kumunsi. Zirikana ko amazi umbiri ukenera ushobora no kuyabona mubindi binyombwa.
kunywa amazi mabi bishobora gutera indwara zitandukanye nka korera, macinya, tifoyide, indwara z’umwijima n’izindi. Jya unywa amazi meza, nibyiza ko ubanza ukayateka.
Imyaka waba ufite yose, ukeneye gukora imyitozo ngoraramubiri ihoraho kugirango ubashe kumererwa neza.
Siporo Igufasha gusinzira neza. Ituma unyeganyega ntugume hamwe. Ikomeza imitsi n’amagufwa. Ikurinda umubyibuho ukabije. Ikurinda indwara yo kwiheba. Ikurinda gupfa imburagihe.
Ingaruka ziterwa no kudakora siporo: Kurwara umutima. Kurwara diyabete yo mu bwoko bwa kabiri. Umuvuduko w’amaraso ukabije. Kugira ibinure byinshi mu mubiri. Kurwara indwara ifata imitsi yo mu bwonko.
Uburyo wakora siporo ni bwinshi; Ushobora guhitamo gukina basiketi, tenisi, umupira w’amaguru, kugenda n’amaguru wihuta, kugenda ku igare, gukora mu busitani, kwasa ibiti, koga, kugashya, kwiruka buhoro cyangwa se ugakora indi myitozo ngororamubiri.
mbere yuko utangira gukora siporo iyariyo yose ningombwa ko ubaza muganga nanone ushobora kutubaza Nutrirwanda (hello@nutrirwanda.com +250781659553)
Abana b’impinja hafi ya bose bakenera kuryama amasaha ari hagati ya 16 na 18 ku munsi, abana batangiye gutaguza bakaryama amasaha 14, naho abari hafi gutangira ishuri bakaryama hagati ya 11 na 12. Abageze igihe cyo gutangira ishuri, muri rusange bakenera kuryama amasaha nibura 10, ingimbi n’abangavu bagakenera kuryama hagati ya 9 na 10, naho abakuze bagakenera kuryama hagati y’amasaha 7 na 8.
Nta muntu wagombye kumva ko amasaha ayo ari yo yose yaryama nta cyo aba atwaye.
Ese wari uzi impamvu impuguke zavuze ko gusinzira bihagije ari iby’ingenzi? Bituma abana, ingimbi n’abangavu bakura Bituma abantu biga neza kandi ibyo bize bakabifata. Bifasha umubiri kuvubura imisemburo neza. Ibyo na byo bigira uruhare ku kuntu umubiri uvana intungamubiri mu byo turya no ku biro umuntu agira. Bifasha umutima gukora neza ndetse bikarinda indwara.
Kudasinzira igihe gihagije bishobora gutera umubyibuho ukabije, ihungabana, indwara z’umutima na diyabete cyangwa bigateza impanuka zikomeye.
kunywa itabi bigira ingaruka nko kwangiriza ibihaha. Uruhu rusaza imburagihe. Nizindi ngaruka nyinshi.
Igikomeye kurusha ibindi nuko kanseri yo mubihaha iterwa no kunywa itabi ariyo ihitana abantu benshi.
Inzoga ishobora kuba nziza cyangwa ikaba mbi kumubiri. Biterwa ningano yayo unywa buri munsi, imyaka ufite, nindi.
nyawahakana ko kandi inzoga nyinshi ziteza ibibazo bikomeye kumubiri; hakubiyemo: indwara zumwijima, umuvuduko mwinshi wamaraso, ibinure byinshi mumaraso, indwara zumutima, iyo ari umugore utwite unywa inzoga nyinshi bituma umana avuka adashitse.
nanone abantu banywa inzoga nyinshi akenshi nibo bakunda kurwara diabete numubyibuho ukabije.
umunaniro ukabije ushobora kwangiriza ubuzima bwawe,ibitekerezo ni byuyumvo,ni myitwarire yawe. Nibyiza ko ugereraze kwirinda kugira umuniro ukabije. Ibintu wakora: ushobora kwishyiriraho ingengabihe kandi ukayikurikiza. Kuruhuka bigije kumva umuziki nibindi
kwirinda biruta kwivuza mbere nibyiza ko ureba muganga mbere yuko urwara kugirango urebe icyo wakora ngo ugire ubuzima bwiza.
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.