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.
