Home IMIRIRE N'INDWARA KUZIBA KW’IMITSI BITERA UMUVUDUKO MWINSHI W’AMARASO: IBIRIBWA BIFASHA KUZIBURA IMITSI

KUZIBA KW’IMITSI BITERA UMUVUDUKO MWINSHI W’AMARASO: IBIRIBWA BIFASHA KUZIBURA IMITSI

by Philemon kwizera, RN
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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 .

URUBUTO RW’IRONJI

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

 

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