Mu gushaka kugaragara neza, kugira ubwiza ndetse no kuberwa, abantu benshi b’igitsina-gore bakoresha uko bashoboye ngo babe bashaka imyenda ituma batagaragaza ko bafite munda hanini, kuko kugira mu nda hanini ni kimwe mu bituma bumva bataberewe ! Ndetse hari nabo bibangamira mu buryo bugaragara, bakaba bafata icyo bita rejime, gukora siporo runaka n’ibindi, ibyo byose ari ukugira ngo bagire mu nda hato habereye ijisho, maze baze kwambara baberwe !

Reka turebere hamwe ukuntu ushobora kugira munda hato kandi byihuse.

Igisubizo cyo kugira munda hato tugiye kukugezaho gikubiye mu bice bitatu aribyo : Kurya, Kunywa no Gukora imyitozo ngorora mubiri

1. Kurya :

Gerageza gufata amafunguro yawe ku isaha : Ibi bizakurinda kurya igihe uboneye cyangwa ingunga imwe, bityo ntiwuzuze inda yawe ibiryo byinshi icyarimwe ! Nufata ifunguro mu gihe kizwi, bizatuma hagati y’ifunguro n’irindi hazamo umwanya bityo uze kongera kurya washonje, igifu cyamaze gusya neza bimwe wariye mbere.

Gabanya ibiryo birimo fibure(fibre) : amashu, ibishyimbo, kubera ko ibi biryo bituma umuntu agira imyuka myinshi mu nda, bityo nyuma yo kubirya ukaza kumva wabyimbye kandi bikanagaragara nyine kuko inda iba yabaye nini ! Bigabanye rero mu gihe ushaka ko mu nda yawe haba hato.

Fata mu buryo buboneye imboga n’imbuto: Nubwo imboga n’imbuto ari byiza cyane ku mubiri, ni byiza kubifata mu buryo buboneye kuko burya nabyo bituma umuntu abyimba mu nda. Bifate mu rugero ruringaniye.

Irinde ibiribwa birimo Lactose: Niba munda hawe habyimba kenshi iyo unyoye amata cyangwa ibiyakomokaho, ni uko umubiri wawe utihanganira isukari iba mu mata ari yo bita Lactose, niba bimeze bityo rero, byirinde unywa cyangwa urya ibikomoka ku mata byagabanijwemo Lactose, urugero nka Yawurute (Yoghourt).

Gerageza kurya ibiribwa birimo Potasiyumu(Potassium), nk’imineke, avoka, imyembe, kuko potasiyumu izafasha umubiri wawe gukuramo amavuta, itume utabyimba mu nda, bityo mu nda hawe habe hato.

2. Hari n’ibinyobwa bishobora kugufasha kugira mu nda hato

Amazi nabe ikinyobwa cyawe cya buri munsi: Iyo unywa amazi buri munsi bifasha umubiri wawe kuvana ibinure kuko amazi afasha mu igogorwa ry’ibiryo bityo kwa kumva ugugaraye mu nda byakurizamo no kumva wambyimbye ntibibeho. Fata ikirahure cy’amazi wongeremo umutobe w’indimu, w’ironji cyangwa w’ikibiringanya (Concombre) kugira ngo uyongerere uburyohe ku bantu banga amazi.Iyi mitobe yongera ububasha bw’amazi mu kugira munda hato.

Ni byiza kunywa Thé Vert kuko nayo yifitemo icyo bita Catéchine ifasha cyane mu kugabanya ibinure byo ku nda. Ni byiza kunywa agakombe ka Thé Vert mbere y’uko ukora imyitozo ngorora-mubiri.

Gerageza kunywa Tangawizi ; nuyikandira mu cyayi cyangwa ukayitogosa mu mazi, izagufasha kutabyimba mu nda.

Irinde ibinyobwa bisindisha, kuko niba ushaka kunanuka mu nda, inzoga ugomba kuzirinda kuko zituma bya binure aho gusohoka mu mubiri bigenda bikitsindagira mu nda. Burya niyo mpamvu ubona abantu banywa inzoga cyane cyane za byeri bagira mu nda hanini cyane !

3. Gukora imyitozo ngorora mubiri nabyo bifasha ushaka kugira mu nda hato

Ni byiza gukora imyitozo ngorora-mubiri yo kwiruka, ubushakashatsi bwagaragaje ko, gukora umwitozo ngorora-mubiri wo kwiruka bigabanya 67% by’ibinure mu mubiri w’umuntu cyane cyane ibyo mu nda.
Kora imyitozo yo kugororra mu nda (Abdominaux), ni umwitozo mwiza cyane ku bashaka kugabanya ibinure byo mu nda.
Kora umwitozo wo gusimbuka umugozi, nabyo bizagufasha gutwika ibinure biri mu mubiri cyane cyane ibiri ku nda.

Ibindi wakora :

Mu kwicara, gerageza wicare udahetamishije umugongo : ibi bizagufasha kuba ugaragara nk’ufite munda hato kuko umugongo uzaba ugororotse neza cyane.
Ambara imyambaro yabugenewe mu kugira mu nda hato (Gaines amincissantes) : hari imyambaro yabugenewe y’imbere ifite lasitike (Elastique) nini mu nda ifasha mu kugira mu nda hato.Iyo uyambaye nyuma ukambarira ho imyenda isanzwe, uba ugaragara neza cyane nk’utagira nyine mu nda hanini !