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MENYANIBI::Ibintu 7 ushobora gukora kugirango wirinde guturika k’udutsi two mu bwonko

Kwirinda guturika k’udutsi two mu bwonko bishobora gutangira uyu munsi. Irinde kandi wirinde guturika k’udutsi two mu bwonko, utitaye ku myaka yawe cyangwa amateka y’umuryango.

Niki wakora kugirango wirinde guturika k’udutsi two mu bwonko imyaka ituma dushobora kwandura guturika k’udutsi two mu bwonko, kimwe nuko niba ababyeyi bawe cyangwa undi muvandimwe wa hafi wagize ikibazo cy’ubwonko?

Ntushobora guhindura imyaka cyangwa guhindura amateka y’umuryango wawe, ariko hariho izindi mpamvu nyinshi ziterwa n’guturika k’udutsi two mu bwonko ushobora kugenzura  mu gihe ubizi. Ubumenyi n’imbaraga. Niba uzi ko ikintu runaka gishobora guhungabanya ubuzima bwawe kandi kikagutegurira ibyago byinshi byo guhura n’guturika k’udutsi two mu bwonko, ushobora gufata ingamba zo kugabanya ingaruka zibyo byago.

Uburyo bwo kwirinda guturika k’udutsi two mu bwonko

Hano hari inzira zirindwi zo gutangira kwikuramo ibyago byawe uyu munsi kugirango wirinde guturika k’udutsi two mu bwonko

  1. Umuvuduko ukabije w’amaraso

Umuvuduko ukabije w’amaraso n’ikintu kinini, gukuba kabiri cyangwa kwikuba kane ibyago by’guturika k’udutsi two mu bwonko kwawe niba bitagenzuwe. Umuvuduko ukabije w’amaraso niwo ugira uruhare runini mu guhura n’indwara yo mu bwonko haba ku bagabo no ku bagore. Gukurikirana umuvuduko w’amaraso kandi niba byashyizwe hejuru, kubivura, bishoboka ko ari itandukaniro rinini abantu bashobora kugira ku buzima bw’imitsi.

 

Intego yawe nziza: Komeza umuvuduko w’amaraso uri munsi ya 120/80 niba bishoboka. Ku bantu bakuze bamwe, ibi ntibishoboka kubera ingaruka mbi z’imiti cyangwa kuzunguruka uhagaze.

Uburyo bwo kubigeraho:

Mugabanye umunyu mumirire yanyu, n ibyiza kutarenza miligarama 1.500 ku munsi (hafi ikiyiko kimwe cya kabiri).

  • Gabanya ibiryo birimo amavuta indyo yuzuye mo ibinure byinshi
  • Kurya ibikombe 4 kugeza kuri 5 by’imbuto n’imboga buri munsi
  • Shaka imyitozo myinshi byibuze iminota 30 y’ibikorwa ku munsi, n’ibindi byinshi, niba bishoboka.
  • Kureka itabi, niba unywa itabi.
  1. Kugabanya ibiro

Umubyibuho ukabije, kimwe n’ibibazo bifitanye isano nayo (harimo n’umuvuduko ukabije w’amaraso na diyabete), bizamura ibibazo byawe byo kugira guturika k’udutsi two mu bwonko. Niba ufite umubyibuho ukabije, gutakaza ibiro 10 bishobora kugira ingaruka nyazo ku bwonko bwawe.

 

Intego yawe: Mu gihe icyerekezo cyiza cy’umubiri (BMI) ari 25 cyangwa munsi yayo, ibyo ntibishobora kuba ukuri kuri wowe. Korana na muganga wawe kugirango ushyireho ingamba zo kugabanya ibiro.

 

Uburyo bwo kubigeraho:

  • Gerageza kurya karori zitarenze 1.500 kugeza 2000 ku munsi (ukurikije urwego rw’ibikorwa byawe na BMI yawe).
  • Ongera umubare w’imyitozo ukora hamwe n’ibikorwa nko kugenda, golf, cyangwa gukina tennis.
  1. Kora imyitozo myinshi

Imyitozo ngororamubiri igira uruhare mu kugabanya ibiro no kugabanya umuvuduko w’amaraso.

Intego yawe: Imyitozo ngororamubiri igereranije byibuze iminsi itanu mu cyumweru.

Uburyo bwo kubigeraho:

  • Genda uzenguruka aho utuye buri gitondo nyuma yo gufata ifunguro rya mu gitondo.
  • Tangira club ya fitness hamwe n’inshuti.
  • Iyo ukora siporo, ugera ku rwego urimo guhumeka cyane, ariko ushobora kuvuga.
  • Fata ingazi aho kuba lift mugihe ubishoboye.
  • Niba udafite iminota 30 ikurikiranye yo gukora siporo, gabanya mo iminota 10 kugeza kuri 15 mu minota mike buri munsi.
  1. Niba unywa inzoga zireke

Kunywa inzoga nkeya ni byiza, kandi bishobora kugabanya ibyago byo guhura guturika k’udutsi two mu bwonko. Ubushakashatsi bwerekana ko niba ufite ikinyobwa kimwe ku munsi, ibyago byawe bishobora kuba bike. Iyo utangiye kunywa ibinyobwa birenze bibiri ku munsi, ibyago byawe biriyongera cyane.

 Intego yawe: Ntunywe inzoga cyangwa ngo ubikore mu rugero.

Uburyo bwo kubigeraho: Ntukarenze ikirahuri kimwe ku munsi.

Kora vino itukura.

Reba ingano y’ikinyobwa gifite ubunini busanzwe ni ikirahure cya divayi 5, byeri ya garama 12, cyangwa ikirahuri cya 1.5 cy’inzoga zikomeye.

  1. Kugerageza kuvura gutera k’umutima

Gutera k’umutima bidasanzwe bitera uturemangingo kwibumbira mu mutima. Utwo uturemangingo noneho dushobora kugenda mu bwonko, bikabyara guturika k’udutsi two mu bwonko. Gutera k’umutima bidasanzwe bitera ibyago byikubye inshuro eshanu

Intego yawe: Niba ufite Gutera k’umutima bidasanzwe byivuze

 

 Uburyo bwo kubigeraho:

Niba ufite ibimenyetso nko guhagarika umutima cyangwa guhumeka nabi, baza muganga wawe kugirango akore ikizamini.

Ushobora gukenera gufata imiti igabanya ubukana (maraso yoroheje) nka warfarin (Coumadin) cyangwa umwe mu miti mishya igabanya ubukana bwa anticoagulant kugirango ugabanye ibyago byo mu guturika k’udutsi two mu bwonko bwawe biturutse kuri fibrillation yo mu mubiri. Abaganga bawe bashobora kukuyobora muri ubu buvuzi.

  1. Kuvura diyabete

Kugira isukari nyinshi mu maraso byangiza imiyoboro y’amaraso , bigatuma uturemangingo dushobora kwibumbira muri yo.

Intego yawe: Komeza isukari mu maraso yawe.

Uburyo bwo kubigeraho: Kurikirana isukari yo mu maraso nkuko byerekanwa na muganga wawe. Koresha indyo, siporo, n’imiti kugirango isukari yo mu maraso yawe igabanuke.

  1. Kureka itabi

Guhagarika itabi n’imwe mu mpinduka zikomeye mu buzima zizagufasha kugabanya ibyago byo kurwara  guturika k’udutsi two mu bwonko bwawe.Hamwe n’imirire myiza hamwe n’imyitozo ngororamubiri isanzwe,

Intego yawe: Kureka itabi.

Uburyo bwo kubigeraho:

Baza umuganga wawe inama ku buryo bukwiye bwo kubireka.

Koresha ibikoresho byo kureka itabi, nk’ibinini bya nikotine cyangwa ibishishwa, ubujyanama, cyangwa imiti.

Ntucike intege. Abanywa itabi benshi bakeneye kugerageza kubireka. Reba buri kigeragezo nko kukuzanira intambwe imwe yo gutsinda neza ingeso.

Menya F-A-S-T Abantu benshi cyane birengagiza ibimenyetso by’indwara y’bwonko kuko bibaza niba ibimenyetso byabo ari ukuri. Dr. Rost agira ati: “Icyifuzo cyanjye, ntutegereze niba ufite ibimenyetso bidasanzwe.” Umva umubiri wawe kandi wizere umutima wawe. Niba hari ikintu kidahari, shaka ubufasha bw’umwuga ako kanya.

Ibimenyetso by’guturika k’udutsi two mu bwonko harimo:

Intege nke ku ruhande rumwe rw’umubiri

Kunanirwa mu maso bidasanzwe kandi bikabije

Kurwara umutwe udakira

Kunanirwa no gutitira

Kugenda utuje.

 

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