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Reba ibiribwa ugomba kwirinda kurya niba ushaka kunanuka byihuse

Opinion   Yanditswe na: Martin Munezero 14 August 2020 Yasuwe: 5308

Umubyibuho ukabije ni ikibazo gihangayikishije isi muri iki gihe ndetse na hano mu Rwanda iki kibazo kirahari kandi gikomeje gufata indi ntera aho usanga indwara nyinshi zitandura (non communicable diseases) nka Diyabeti, umuvuduko ukabije w’amaraso, kanseri zitandukanye, umutima,…ziri guhitana benshi ziri guterwa ahanini n’umubyibuho ukabije.


Muri iyi nkuru tugiye kurebera hamwe inama wakurikiza ndetse n’icyo wakoresha kugirango uhangane n’umubyibuho ukabije

1. Imirire

Ni kenshi umuntu azakubwira ngo ntakirya kugira ngo ananuke,nyamara hari igihe bidakunda ahubwo umubiri wawe ukaba wacika intege aho kunanuka ukitera ibindi bibazo. Icyangombwa ni ukumenya ibyo ugomba kurya n’ibyo ugomba kugabanya.

Dore ibyo ugomba kwirinda gukoresha cyane niba ushaka kunanuka:

• Kwirinda ibiribwa bikungahaye ku mavuta menshi.Ibiribwa byiza ku muntu ushaka gutakaza ibiro ni ibikomoka ku bihingwa cyane cyane ibyatsi (Vegetables).

• Irinde kunywa za fanta (n’ibindi binyobwa biva mu nganda) za buri kanya n’inzoga. Inzoga zihagarika imikorere myiza y’umubiri (metabolism) yawe.

• Nywa amazi menshi (amazi asukuye)

• Hagarika kurya ibiribwa byaciye mu mavuta (amafiriti,…), ice creams, ama cakes, chocolates, ibintu byose biryohereye cyane.Muri make wirinde biriya biribwa byose bibanza guca mu ngandaJya usoma ibigize ibyo ugiye kurya (INGREDIENTS) wirinde ibirimo isukari n’amavuta (Oil,Fat, Sugar).

• Irinde kurya inyama zitukura kenshi
• Irinde gukoresha cyane isukari bibaye byiza wakoresha ubuki.

• Ntukarye uhuze (ntukarye uri kureba televiziyo cyangwa filimi , bituma urya byinshi kandi utatekerejeho).

2.Gerageza guhindura imibereho yawe ya buri munsi

Kwita ku mirire sibyo byonyine byagufasha kunanuka kuko hari n’indi mibereho ya buri munsi igomba guhinduka kugira ngo ugere ku ntego zawe zo kunanuka. Mu byo ugomba kwitaho twavugamo:

• Jya ugerageza kuryama bihagije: Ubushakashatsi bwagaragaje ko kuryama amasaha ari munsi ya 5 mu ijoro mugihe kirekire, bituma umubiri wawe udakora neza imirimo yo gutunganya ibyo wariye bityo amavuta wariye ntakoreshwe neza bigatuma ubyibuha. Ugomba kuryama hagati y’amasaha 7 na 9.

• Gabanya kureba televiziyo: Gabanya umwanya umara ureba televiziyo n’amafilimi ahubwo shaka ikintu uba ukora gituma unyeganyega .

• Kora imirimo yo mu rugo: N’ubwo rwose ufite umukozi n’uwo utuma cyangwa abana bawe, ni byiza ko imirimo myinshi yo mu rugo cyangwa ku kazi wajya uyikorera atari gutuma gusa wirirwa wicaye mu ntebe.

• Genda wihuta: Wanga cyangwa se ntushobora gukora sport ariko, kugenda nayo ni sport, reka ubunebwe ntukagende nk’umuntu wenda kwipfira. Ongera umuvuduko n’imbaraga . Irinde ama moto atari ngombwa, moto yikoreshe igihe wakerewe ariko wiyikoresha kubera ubunebwe, niba kandi ufite imodoka jya ufata iminsi mike uyisige mu rugo nuva kukazi utahe n’amaguru utitaye ku rugendo ruri hagati yaho ukorera no mu rugo.

• Gerageza kutaguma hamwe: Urugero niba uri kuri telephone, wiyivugiraho gusa wicaye mu ntebe , ahubwo haguruka uyivugireho ugendagenda hanze, mu byumba n’ahandi. Niba ari kukazi jya ufata byibura buri saha uhaguruke ugendagende.

• Jya ugerageza gushaka umwanya wo gukora sport byibura inshuro eshatu mu cyumweru

Wari uzi ko hari ubundi buryo wagabanya ibiro ku buryo bwizewe ?

Ni byiza gukurikiza izi nama twavuze haruguru,gusa hari n’ababikora ntibikunde neza cyane ko wenda baba bafite ibiro by’umurengera, ubu rero habonetse inyunganiramirire zikoze mu bimera,zikaba zitwika ibinure mu mubiri bigatuma ibiro bigabanyuka.Zizewe ku rwego mpuzamahanga kuko ifite ubuziranenge butangwa n’ibigo bikomeye ku isi nka FDA (Food and Drug Administration).Muri yo twavugamo nka Slimming Capsules, Lipid Care tea, Kuding plus tea,….

Author : Martin Munezero

Munezero Martin ni Umwanditsi w’Ikinyamakuru Umuryango. Yatangiye gukorera iki kinyamakuru muri Nzeli 2014.

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