Agakiza

Epinari, uruboga rutanga ingufu rukanarinda imboni y' ijisho.

Pastor Desire Habyarimana — 2016-07-17T10:45:15Z

Epinari iri muri bimwe mu biribwa bikoreshwa nk' imboga, ikaba ikungahaye cyane ku
ntungamubiri. Byongeye kandi ikaba inafite ibivumbikisho bingana na 22(kilocalories) mu magarama 100 zayo. Epinari, irusha poroteyine izindi mboga ku rugero rungana na 2.82%, ariko ikagira ibinyabisukari bingana na 0.8%, n' amavuta angana na 0.35%.

Igitangaje kuri epinari:

Amagarama 100 zayo afite 2/3 bya vitamini A ikenewe n' umubiri w' umuntu ku munsi, akagira aside forike zikenewe zose, akagira ½ cya vitamini C ikenewe ku munsi, ¼ cya Mg (manyeziyumu) ndetse no hejuru ya ¼ y' ubutare bukenewe ku munsi.

Ese epinari itumariye iki?

 Gufata neza imboni y' ijisho: inzobere mu buvuzi bw' amaso ndetse n' amatwi zo mu bitaro bya Massachusetts, zifatanyije na Univerisite ya Havard aho ni muri leta zunze ubumwe za Amerika, zagaragaje ko abantu bageze mu kigero cy' imyaka 55 na 80 bafite akamenyero ko kurya izi mboga za epinari, baba bakizigamye imbaraga z' amaso mu kureba (pas de dégénération maculaire). Ibi bikaba byerekana uburyo epinari ikenewe cyane cyane mu bantu bari hejuru y' imyaka 50.

 Kurinda kubura amaraso: epinari igira uruhare rurinini mu kurinda ukubura kw'
amaraso kuko ikize ku butare(fer) ku rugero rungana n' amagarama 2.17 kuri garama 100 zayo. Uru rugero rukaba rurutaho gake urw' ubutare buboneka mu nyama. Icyongeyeho kandi ni uko epinari kuba ikize kuri vitamin C, bituma ubu butare bwayo bwinjira neza mu mubiri.

 Epinari igabanya urugimbu mu mubiri: ubushakashatsi bugaragaza ko proteyine za
epinari zibuza urugimu kwinjira mu mubiri, bityo bituma umuntu uyikoresha atarwara
indwara z' imitsi.

2  Gukuza umwana uri mu nda: Kuko ikize kuri aside forike bituma iba mu biribwa
bituma habaho gukorwa k' ubwonko bw' umwana uri mu nda. Bityo ikaba ikenewe ku
bagore batwite.

 Bitewe n' uku gukungahara kuri vitamini C ndetse na vitamin A bituma epinari idufasha

mu kuvura indwara zo mu myanya ishizwe imyororokere, ndetse na kanseri cyane
cyane iyo mu muhogo.

 Epinari idufasha mu kuvura indwara zandura by' umwihariko nk' igituntu igihe
dukoresha umutobe wayo.

 Irakenewe ku bantu kakora siporo ndetse no ku bantu bagikura nk' ingimbi n'
abangavu bitewe n' uko ikize ku myunyungugu.

Uko ikoreshwa:

 Ishobora gukoreshwa ari mbisi nka salade.
 Ishobora gukarangwa mu mavuta nk' izindi mboga zisanzwe.
 Kunywa umutobe wayo ½ k' ikirahure mbere yo kurya nabyo birashoboka.

Aho byavuye:

Tumenye kwivura vol.3 page 53
Santé par les aliments page 37, 364

Tubifurije kugira amagara mazima!
Martha@agakiza.org

Dore imwe mu mikorere ya kokombure ituma igira ubushobozi bwo kuvura indwara

Pastor Desire Habyarimana — 2016-07-07T07:40:43Z

Kokombure ni urubuto rwera nk' igihaza, rukaribwa nk' imboga, kandi rukaribwa rutarashya kuko iyo ruhiye rukomera rugata amazi yarwo. Kokombure ishobora kureshya na santimetero 15 kugeza kuri 25 z' uburebure, na santimetero 5 z' ubugari. Kuba kokombure igizwe n' mazi angana na 96% y' biro byayo, bituma mu kurya kokombure imwe umuntu aba ameze nk' unyoye ikirahure cy' amazi. Ni ukuvuga ko umuntu uriye amagarama 250 ya kokombure aba afashemo amagarama 240 y' amazi.
Uretse kuba kokombure ari ikiribwa kimara inzara, ni ikiribwa kinafitiye umumaro munini umubiri wacu mu kuwuvura indwara. Uku kuvura indwara kokombure ifite, ahanini bituruka ku kuba ifite imyunyungugu igabanya ubusharire mu mubiri( alicanisant) nka K (Potasiyumu), Ca(kalisiyumu), na Mg (Manyeziyumu) ndetse n' izindi nkingira mubiri nka pinoresinol, lariciresinol n' ibindi…..

Dore imwe mu mikorere ya kokombure ituma igira ubushobozi bwo kuvura indwara:

 Kugabanya ubusharire mu maraso buterwa no kurya ibyo kurya bituruka ku matungo.
 Gusukura umubiri ikanyuza imyanda mu ruhu ndetse no mu nkari.
 Yihutisha gukorwa kw' inkari no kuzisohora.
 Itera kwituma neza bitewe no kuba ahanini igizwe n' amazi, ikaba inafite ibikatsi
biyonga.
 kubobeza uruhu,no gufata neza inzara n' umusatsi bitewe n'uko ifite S(sufure).

Zimwe mu ndwara kokombure idufasha kuvura:

 Indwara z' uruhu nka Eczémas, dermatoses, psoriasis. Kokombure kandi nanone
ishobora gufasha uruhu rwangiritse bitewe no kubaburwa n' imirasire y' izuba ariko aha
igakoreshwa mu kuyishyira inyuma ku ruhu.
 Indwara yo kwituma impatwe(constipation). Aha biterwa n' uko kokombure itera
imbaraga amara mato n'amanini.
 Indwara zo mu nteranyirizo z' ingingo nka goute, aha ahanini kokombure ibiterwa n' uko
ifite ya myunyungugu igabanya ubusharire mu maraso.
 Umubyibuho w'ikirenga. Kuko ifite ibivumbikisho bike ikanarinda inzara, ibi bituma
kokombure igabanya umubyibuho.
 Diabete. Kokombure ifasha abarwaye indwara y' isukari nyinshi mu maraso(diabete).
Bitewe n' uko ikennye ku isuka ariko ikaba ifite andi ma vitamin nka A, B1, C, E. bituma
igira uruhare mu kugabanya isukari mu maraso.
 Kugabanya umunaniro w' ikerenga no kurinda kanseri cyane cyane iy' ibere, na
porositate.

Uburyo ikoreshwa:

 Kokombure ishobora kuribwa ari mbisi nka salade igihe ishyizwemo amavuta ndetse n'
indimu, kimwe n' uko yavangwa n' izinzi mboga zikora salade.
 Ishobora gutekwa nk' izindi mboga zisazwe

Aho byavuye:

1. Santé par les aliments page 324
2. Diabetes prevention and treatment page 79

Ndayisaba Charles@agakiza.org

Menya akamaro ko gukoresha indimu mu buzima bwa buri munsi

Pastor Desire Habyarimana — 2016-06-16T07:41:17Z

Abantu benshi bakunda gukoresha indimu haba nko kuyirya cyangwa mu kuyikoresha nk,umuti. Umwihariko w'indimu n'uko ihorana urwunyunyu uburyo ubwo ari bwose yaribwamo yaba ihiye cyangwa itarashya neza. Indimu ni isoko nziza ya vitamine C. Icyiza cy'indimu kandi irwanya kurura kw'ibiribwa kabone n'ubwo indimu nayo ifite urwunyunyu rw'umwimerere.

Habaho ubwoko butandukanye bw'indimu: Kagaji, Bijori, Jammiri, sweet lemon n'ubundi. Ubwoko bwa Kagaji bukunze gukoreshwa mu kuvura indwara zitandukanye harimo iyo bita Ayurvedic ariko itaba mu Rwanda.

Ibigize indimu: Amazi y'indimu arimo aside bita citric, phosphoric, melic n'isukari. Igishishwa cyayo kibamo utuzi turura dushobora gufatwa n'indimi z'umuriro (inflammable) twitwa glucocide hesperidins, twiganje mu gice cy'umweru cy'igishishwa.

Ibyiza by'indimu: Indimu ifite urwunyunyu, ikuraho umwanda, yorohera igifu kandi ifasha urwungano ngogozi (digestion). Yica mikorobe (microbes), ivura kubabara mu nda, itera apeti kandi ikoreshwa mu buvuzi butandukanye harimo nko kugabanya ububabare.

Hari n'abayikoresha bayisiga ku gahanga ikabagabanyiriza uburwayi bwo mu mutwe (lunacy)

kwiheba (Anxiety): Indimu ifite akamaro kanini cyane mu kugabanya stress cyangwa kwiheba ndetse n'impinduka zikunze kuza mu mubiri w'abagore. Indimu

Ikiza umutwe: Ufata indimu ukayicamo ibice bibili ukabishyusha, ubundi ukabishyira muri nyiramivumbi ni ukuvuga aho umutwe ukunze kubabaza (temples), ugategereza isaha imwe, umutwe ukaba urakize.

Umusatsi: Indimu kandi ifasha kurwanya imvumvu zo mu mutwe ikarinda umusatsi gupfuka.

Indwara z'amaso: Ku bantu batinyuka cyangwa bihanganira uburyaryate bw'indimu, amazi yayo yoza amaso igihe asa n'ayanduye cyangwa atukura. Anavura kubabara kw'amaso.

Ibiheri n'uruhu ruvuvuka: Gusiga amazi y'indimu mu maso (mu isura) bivanaho ibiheri n'utundi tuntu tuba ku ruhu.

Amazi y'indimu avanze n'ubuki afasha uruhu rwo mu isura guhora rukeye kandi runoze.

Ubugendakanwa: Gukuba ibishishwa by'indimu mu kanwa, ku rurimi no ku ishinya ndetse ukanywa amagarama 20-30 y'amazi yayo birwanya indwara zifata mu kanwa ziterwa n'umwanda.

Inyota: Amazi y'indimu amara inyota kurusha ibindi byose.

Kubabara mu gifu: Kurya ibishishwa by'indimu itarashya neza buri munsi bigabanya kuribwa mu nda no gutumba igihe umuntu amaze gufata amafunguro akumva mu nda hatangiye kubyimba.

Kuruka: Ku bantu bagira ibibazo byo kuruka bamaze gufata amafunguro bagirwa inama yogufata mili litiro 5-10 (ml) z'amazi y'indimu nyuma.

Umwijima (liver/foie): Amazi y'indimu avanze n'isukari nkeya mu mazi y'akazuyazi buri gitondo bifasha umwijima gukora neza.

Umubyibuho ukabije: Fata ibiyiko bibili by'amazi y'indimu wongeremo ikiyiko cy'ubuki ushyire mu mazi y'akazuyazi ubundi ujye ubinywa buri gitondo, bigabanya umubyibuho ukabije.

Kolera/Cholera: Amazi y'indimu (byibuze ebyili) cyangwa amazi y'indimu avanze n'isukari nkeya buri munsi mbere yo gufata amafunguro bivura indwara ya kolera/cholera.

Umwijima ubyimba: Amazi y'indimu amaze iminsi avanze na garama 20 (gm) z'amazi y'ibitunguru bivura ibibazo by'umwijima ubyimba. Biba byiza kurushaho iyo umuntu abivanze n'agaso

Kuribwa n'udusimba: Igihe uriwe cyangwa undwinzwe n'agasimba, urugero nk'umubu, shyira amazi y'indimu hahandi kakudwinze ububabare buragabanuka.

Kuribwa n'ingaru (Scorpion): Amagarama 9 (gm) y'imbuto z'indimu ziseye zivanze na garama 8 z'umunyu wa gikukuru (rock salt) bikura ubumara bw'ingaru aho yakurumye.

Ibicurane: Amazi y'indimu avanze n'isukari nkeya mu mazi ashyushye bivanze n'ubuki bivura ibicurane.

Diabetes: Amazi y'indimu mu mata y'akazuyazi yuzuye igikombe ukanywa, bifasha abarwayi ba diabetes bakunze kuva amaraso. Ariko abahanga bavuga ko bibujijwe gukoresha uyu muti inshuro irenze imwe cyangwa ebyiri,

Mu buzima bwa buri munsi umuntu aba akwiye kugerageza gusobanukirwa neza umumaro w' ubwoko bw'imbuto zitandukanye kuko haba harimo no kumenya uko wakwirinda cyangwa wa kwivura indwara zitandukanye.

Source: Iyobokamana.com

N'ubwo isukari ari nziza, utayitondeye yakuvutsa ubuzima

Pastor Desire Habyarimana — 2015-09-15T03:55:00Z

Abantu benshi n'imbuga za interineti zitandukanye zitangaza ko gufata isukari ku rugero ruringaniye ari byo byiza kuko isukari nyinshi mu mubiri itera uburwayi.

Inyinshi muri izi mbuga zitangaza ko ibyo kurya byose umuntu afashe, umubiri uhita ubihindura nk'isukari hatitawe ku bwoko bw'ibiryo wafashe.

Isukari itandukanye n'ibindi biribwa nk'inyama, imbuto, imboga kuko byo bifite intungamubiri, imyunyu ngugu na aside ; isukari yo ikaba itabifite kandi aribyo bifasha mu igogorwa (digestion) ndetse no kunyunyuza ibifitiye umubiri akamaro. Ibi bikaba byatera ikibazo umuntu wabifashe ku rugero rurenze kugira ingaruka.

Ubushakashatsi bwakozwe n'ikinyamakuru American journal of clinical Nutrition, buvuga ko iyo umuntu afashe garama 100 z'isukari isazwe bigabanya imikorere y'abasirikare barinda umubiri ho amasaha atanu. Ngo iyo bigenze gutya, ubwirinzi bw'umubiri n'ubushobozi bwabwo birahadindirira mu kurwanya indwara.

Ubushakashatsi bukomeza bugaragaza ko abantu benshi bizera ko umutobe wa orange ufite intungamubiri nyinshi. Gusa ngo iyo wamaze guhindurwa, ibyo bita enzymes nzima, intungamubiri ndetse n'imyunyu ngugu biragabanuka.

Uburyo umutobe ukorwa ngo iyo umaze gutunganwa uba umeze nk'isukari y'umweru kuko ngo nta ntungamubiri uba ugifite zafasha isukari karemano iba mu mubiri (glucose) mu gutunganya ibyo kurya ngo bibe byafasha umubiri.

Ngo na none si byiza ko umuntu abaho atazi isukari yafashe ku munsi. Abantu benshi bakunda kurwara kuko ibi ngo batabyitaho bityo bigatera umubiri wabo gukora buhoro ku buryo budakwiriye umuntu muzima.

Ese isukari nyinshi ni iyihe ndwara iteza ?

1. Iyo umuntu akunda kunywa isukari nyinshi, impindura ntabwo ishobora gukura isukari mu maraso ibi bigatera diabete. Ibi bigakunda kugaragara cyane ku babyeyi bageze igihe cyo gucura(menopause).

2. Iyo umuntu akunda gufata isukari nyinshi bishobora kumutera indwara z'amenyo

3. Iyo ukunda gufata isukari nyinshi na none ngo byongera gutakara kw'intungamubiri za kalisiyumu n'imyunyungugu umubiri ukenera igihe umuntu anyara kenshi.

4. Abagore bafata isukari cyane ngo bashobora guhorana umushiha ndetse n'ubwoba.

5. Iyo ufata isukari nyinshi byongera guhorana umunaniro udashira.

Ese ibyiza by'isukari ni ibihe ?

6. Isukari ishobora kukongerera ingufu. Gusa ngo ibi ni iby'igihe gito kuko ihita ishiramo. Ni nko kunywa amazi uramutse ufite inyota kuko wongera kuyigira.

7. Isukari igufasha kumva ko ibyo urya biryoshye.

8. isukari ituma ugira uruhu rwiza.

9. Isukari igufasha gusinzira neza.

Mu Rwanda isukari yari imaze iminsi yariyongereye ibiciro kuko ikilo cyaguraga amafaranga igihumbi na Magana abiri y'u Rwanda none ubu ikilo kigaba cyasubiye kuri Magana inani (800frw), ndetse ngo kikaba gishobora no kugera kuri Magana atandatu bitarenze ibyumweru bibiri.

Ibi ibintu byagufasha kwirinda indwara ya Diyabete

administrator — 2015-08-27T06:56:59Z

Diyabete ni indwara ibangamira cyane uyirwaye ndetse kugeza nanubu ikaba itaragira umuti wo kuyivura ngo ikire burundu, ni mururwo rwego twifuje kubakusanyiriza bimwe mubyo umuntu agomba gukora ngo ayirinde mu makuru dukesha igihe.com, ibi bintu 15 byagufasha kwirinda iyi ndwara ya Diyabete.

1. Buri gihe ni ngombwa kugenzura uko wiyongera ibiro

Umubyibuho ni yo mpamvu ya mbere y'indwara ya diyabete Hari ibintu bibiri rero umuntu akwiye gukora ngo ayirinde :
a) Kugenzura uko wiyongera ibiro wifashishije urutonde
rw'impuzandengo (BMI). Ibi bitanga ingaruka nziza mu kwirinda indwara ya diyabete n'izindi. Aha rero ni ngombwa kugenzura ibyo urya kandi na none ukarya ku rugero rukwiriye.
b) Niba ubona ibiro byawe bimaze kurenga, ni ngombwa kugira
gahunda yo kubigabanya. Kugabanya umubyibuho rero si ikintu cyoroshye, bisaba kwiyemeza ndetse n'ubufasha bw'inshuti n'abavandimwe.
Hari uburyo bwinshi umuntu yakoresha agabanya umubyibuho ukabije. Urugero:
1° Kwasa inkwi ukoresheje ishoka (indyabiti).
Ubushakashatsi bwerekanye ko iyo wasa inkwi igihe cy'isaha uba utakaje kilokalori 400 zishobora kubyarwa n'amagarama 44 y'ibinure. Ibi rero bigenda bigabanya umubyibuho kandi ku buryo budahenze.

2. Kumara nibura isaha yose woga mu kidendezi cy'amazi (piscine)

Bituma utakaza ingufu zingana na kilokalori 200 arizo zihwanye n'amagarama 22 y'ibinure byibitse mu mubiri. Ubu nabwo ni uburyo budahenze bwo kugabanya umubyibuho.

3. Kunywa amazi menshi akonje

Iyo unyoye amazi akonje, ni ngombwa ko umubiri utanga ubushyuhe kugira ngo ya mazi agere ku rugero rw'ubushyuhe bw'umubiri, ni ukuvuga dogere 37. Ubu bushyuhe buva mu gutwikwa kw'amasukari cyangwa urugimbu byibitse mu mubiri. Ibi bituma ya mavuta yatumye umubyibuho wiyongera agabanuka ari nabwo buryo bwo kugabanya uwo mubyibuho.

Urugero : Niba umuntu afashe ibirahuri 6 by'amazi akonje (kimwe gipima garama 250). Hazakoreshwa ibinure bingana iki ngo ubushyuhe bw'amazi buzamuke kuva kuri dogere 0 bugere kuri degere 37 z'ubumubiri ?
Igisubizo : Hakoreshejwe impine izwi mu butabire q = Mw x C x DT dusanga hazakoreshwa karoli 55 500 arizo zingana na kilokalori 55,5.

Izi kilokalori rero zitangwa n'amagarama 6 y'amavuta. Niba ibi ubikoze kabiri ku munsi umuntu atakaza garama 12. Ubu buryo tubonye bugabanya umubyibuho. Ariko ni ngombwa kugenzura ibyo urya kugira ngo udakuraho kandi usubizaho. Ni ukuvuga kugabanyaho 1/3 ku byo wari usanzwe urya, kugabanya umunyu wari usanzwe urya, kunywa litiro 2 z'amazi ku munsi ndetse no gufata ibyo kurya bikize ku myunyu ya potasiyumu, kalisiyumu na manyeziyumu.

2. Ni ngomwa kwitondera amavuta turya

Amavuta arakenewe mu mubiri. Atanga ubushyuhe kandi afasha mu iyubakwa ry'umubiri ndetse n'itembera ry'intungamubiri zimwe na zimwe. Aboneka cyane mu biribwa biva ku bihingwa n'ibiva ku nyamaswa nk'inyama n'amata.

Inama ni uko amavuta umuntu afata ku munsi atagombye kurenza 30 ku ijana ya za kalori zikenewe n'umubiri ku munsi. Kugirango ugere kuri iyi ntego rero ni ngombwa kugabanya amavuta ava ku nyamaswa n'ibiribwa bindi bikize ku mavuta (amafiriti, shokola, amandazi n'ibindi). Na none kandi ni ngombwa kwimenyereza ibiryo bidatekeshejwe amavuta.

3. Gabanya urugero rw'isukari icishijwe mu ruganda ufata

Hari inkomoko nyinshi y'amasukari. Ariko isukari icishijwe mu ruganda niyo ifata umwanya munini mu kongera indwara ya diyabete. Iyi sukari rero iboneka mu biribwa bimwe na bimwe n'ibinyobwa (imigati, amabombo, ibisuguti, fanta, imitobe, byeri n'ahandi) cyangwa abana bakayirya uko iri (kurigata). Ibi rero byongera kwigaragaza kwa diyabete y'ubwoko bwa 2. Ikindi kandi ni uko isukari yongera urugero rw'amavuta mu mubiri bigatera umubyibuho. Ni ngombwa rero gusimbuza iyi sukari ubuki, umutobe utongerewemo isukari cyangwa ibisheke bidaciye mu ruganda.

4. Ihatire kurya ibisukura umubiri (fibres)

Ibisukura umubiri (fibres) bifasha umubiri mu buryo bunyuranye :
Bikora nk' umweyo mu rwungano ngogozi ku buryo byirukana imyanda yihisha mu mara ikaba yatera kanseri y'urura runini.

Bigabanya urugero rw'isukari yakagombye kugera mu maraso ivuye mu byo turiye (limiter l'absorption). Ibi bikagabanya ibyago byo kurwara diyabete.
Bigabanya urugero rw'amavuta yakagombye kugera mu maraso avuye mu byo turiye;
Bituma umwanda mukuru usohoka neza bigatuma twirinda indwara yitwa hémoroïde (soma emoroyide);
Bigabanya umubyibuho kuko bigabanya urugero rw'ibyo turya bigera mu maraso.
Ni ngombwa rero gukunda kurya imboga, imbuto ndetse n'ibinyampeke bidahinduye kugira ngo twunguke ibyiza by'ibi byo kurya. Ni ngombwa kutarenza garama 25 za fibres ku munsi.

5. Hagarika kunywa itabi

Guhagarika itabi bigabanya cyane kanseri n'indwara ya diyabete y'ubwoko bwa 2 byuririra ku itabi.

Ubushakashatsi bwerekanye ko abantu bahagarika itabi mbere y'imyaka 50 bagabanyaho icya kabiri ibyago byo gupfa mu myaka 15 ikurikiyeho. Ni ukuvuga ko abantu bahagarika itabi babaho igihe kirekire ugereranyije n'abakomeza kurinywa. Ikindi kandi umuntu umwe kuri babiri afite ibyago byo kurwara diyabete ugereranyije n'abatarinywa. Guhagarika itabi ntibikunda koroha bitewe n'akamenyero. Niyo mpamvu bisaba kwiyemeza ndetse n'ubufasha bw'inshuti, abavandimwe n'ab'umuryango.

6. Iga guhangana n'ikibazo cyo kunaniza ubwonko (stress)

Umunaniro w'ubwonko uterwa n'intekerezo kubera ibibazo, imiruho n'imihati duhura nabyo buri munsi. Uyu munaniro utera indwara ya diyabete akaba ari yo mpamvu ari ngombwa kumenya uburyo bwo guhangana n'uyu munaniro.
Uburyo bwiza rero bwo guhangana n'uyu munaniro ni ukugira umuntu uganiriza ibyawe wumva wisanzuyeho. Kugerageza gukora uturimo two kukurangaza no kukwibagiza nko gusenga, kuririmba, gutembera.

Na none kandi bisaba gukora imyitozo ngororamubiri : kugendagenda, kwiruka, kugenda ku igare, gusimbuka umugozi, koga mu mazi menshi (piscine), gukina umupira w'intoki. Ariko ikiruta byose ni ikiruhuko.
Ubu buryo bwo guhangana n'umunaniro bukoreshwa n'abantu birinda indwara ya diyabete. Ariko kandi n'abamaze kuyirwara bakeneye gukoresha ubu buryo ngo babane neza n'indwara.

7. Ni ngombwa gukora imyitozo ngororamubiri

Imyitozo ngororamubiri irakenewe mu kwirinda indwara ya diyabete y'ubwoko bwa 2 n'izindi ndwara ziyuririraho. Imyitozo ni ingenzi cyane kubera impamvu zikurikira :
Ifasha umubiri kugumana ibiro bikwiriye;
Yongera imikoreshereze y'umusemburo wa insuline kubera ko igabanya ubudahangarwa bw'umubiri kuri uwo musemburo;
Ifasha kugira ubuzima bwiza bw'umutima no kumva umubiri umerewe neza muri rusange;
Imyitozo irinda kwiyongera kwa kolesiterole (ibinure byinshi mu mitsi itembereza amaraso mu mubiri);

Imyitozo ngororamubiri igira akamaro ko kurinda kanseri y'amabere n'iy'urura runini.
Ubushakashatsi bwa Finnish Diabetes Prevention bwerekanye ko imyitozo ngororamubiri igabanyaho 58 % ibyago byo kurwara diyabete y'ubwoko bwa 2. Imyitozo yakagombye gukorwa nibura iminota 30 buri munsi kandi hashingiwe ku miterere y'umuntu (ubukuru cyangwa uko amerewe mu mubiri).

8. Ni ngombwa kwisuzumisha

Abantu benshi usanga babana n'indwara ya diyabete batabizi. Kuyisuzumisha bituma tumenya urugero rw'isukari iri mu maraso yacu bigatuma dukora ibishoboka byose ngo igume ku rugero rudateje umubiri ikibazo.
Ikindi kandi, kwisuzumisha bituma dutangira kwivuza hakiri kare igihe dusanze twaragize ibyago byo kurwara. Ibi bituma tuyifatirana bikadufasha kwirinda kurembywa nayo hakiri kare.

Ibi rero bireba buri wese ariko cyane cyane ba bantu bafite ibyago byinshi (haut risque) byo kurwara indwara ya diyabete.

9. Itondere inzoga (boissons alcolisées)

Inzoga zigira uruhare runini mu kwangiriza umubiri wacu. Inzoga zirabujijwe ku buryo budasubirwaho ku bantu :
Batwite;
Barwaye igifu, umwijima, impindura;
Ku bantu bakoresha umuti bita chloropromide igihe barwaye diyabete.
Kubera ko rero inzoga ishobora kongera umubyibuho, gutera indwara z'umutima, indwara z'umwijima, diyabete y'ubwoko bwa kabiri, n'izindi. Ni byiza rwose ko umuntu areka inzoga.

10. Konsa igihe kigenwe

Konsa igihe kirekire birinda umwana indwara ya diyabete y'ubwoko bwa mbere. Naho guha umwana amata y'inka igihe kitaragera bimwongerera ibyago byo kurwara diyabete y'ubwoko bwa mbere. Ubushakashatsi bwerekanye ko 50 % by'abana bahawe amata batarageza ku mezi ane y'ubukure barwara diyabete y'ubwoko bwa mbere.
Ni ngombwa rero uko bishobotse kose konsa umwana kugira ngo tumurinde ibyago byo kwandura iyi ndwara.

11. Ni ngombwa kwikingiza

Kwikingiza ni imwe mu nama zo kwirinda diyabete y'ubwoko bwa mbere. Hari ubwo diyabete y'ubwoko bwa mbere iterwa na virusi zishobora kwinjira mu mubiri zigatuma ubutaraga bwawo bwangiza ingirabuzima zikora umusemburo wa insuline.
Indwara zimwe na zimwe nk'umwijima uterwa na virusi, imbasa, iseru, amashamba n'izindi ziterwa na virusi zishobora gutuma turwara indwara ya diyabete y'ubwoko bwa mbere. Mu rwego rwo kuyirinda ni ngombwa kwikingiza izo ndwara.

12. Irinde ikintu cyose cyangiza umwijima

Bizwi neza ko umwijima ariwo kigega cy'umubiri. Mu mwijima hatunganirizwa ibintu byose bizanywe n'amaraso bivuye mu mara. Ni ngombwa :
Kudafata ibyo kurya bigora umwijima mu mirimo yawo : ibinyamavuta n'ibyubaka umubiri byinshi;
Kwirinda inzoga;

Kwirinda imiti imwe n'imwe, itabi, ndetse n'ibyo bongera mu byo turya (additifs chimiques).
Nitudakurikiza aya mabwiriza, inshingano zimwe na zimwe z'umwijima zizatakara kubera kunanizwa. Muri izo nshingano twavuga nk'iyo kubika isukari. Niba iyi nshingano y'umwijima idakozwe nk'uko bikwiriye, indwara ya diyabete ihita yigaragaza.

13. Hitamo neza

Kugira ubuzima bwiza bisaba guhitamo neza. Kuko ingaruka zo guhitamo kwacu ku by'ubuzima ntizigera kuri twe ubwacu gusa, ahubwo zigera no ku bana bacu. Ibintu by'akoko (hérédité) bigira uruhare mu kwanduza indwara ya diyabete. Niba rero tubayeho ubuzima bwiza bidufasha kwirinda indwara nka diyabete na none kandi tukaba tunayirinze abana bacu.
Ariko n'ubwo twaba tudafite abana, tugomba kwiyitaho tukagira ubuzima bwiza maze tukagira umusanzu dutanga mu kubaka isi yacu.

14. Menya ko byose ari uburozi, ariko...

" Menya ko byose ari uburozi ariko biterwa n'urugero ubifasheho", byavuzwe na Palsales.

Twabonye ko bimwe mu byo kurya n'ubwo wabifata ku rugero rwo hasi bitera ibibazo bikomeye ku buzima. Ariko mu mitekerereze y'uyu muhanga tubonye haruguru, yerekana ko n'ibyo kurya byiza ufashe ku rugero rurenze bihinduka uburozi.

" Ushobora kuba ukoresha ibyo kurya byiza, nyamara kubera ko urya ibyo kurya byinshi, ushobora kugira ibiro birenze bigatera ingaruka ku buzima harimo n'indwara ya diyabete,... kurya ibyo kurya byinshi n'ubwo byaba ari byiza, nabyo bishobora kwangiza ubuzima... tugomba kumenya ko dukwiriye kurya amoko anyuranye y'ibyo kurya (indyo yuzuye), birimo intungamubiri za ngombwa dukeneye, kandi na none tukirinda kurya byinshi no kunaniza umubiri. Mu bintu byose birebana n'ubuzima, kutarenza urugero ni rwo rufunguzo".

15. Ibyo kurya byawe bibe umuti wawe

“ Ibyo kurya byawe bibe umuti wawe kandi umuti wawe ube ibyo kurya”, byavuzwe na Hippocrate. Uyu muhanga mu buvuzi ari nawe dukesha igitekerezo cy'ubuvuzi yerekana ko ibyo kurya byacu bigomba kuba imiti yacu. Ibi rero bisaba guhitamo mu byo turya ibigirira imibiri yacu akamaro, bikaturinda indwara cyangwa se bikaba byanazikiza.

Ariko kuko abantu badahuje ubumenyi ku byerekeye imirire, ni ngombwa ko udasobanukiwe yumva ko afite ikibazo akegera uwamufasha muri uru rwego.
Birashoboka ko umuntu yica amategeko y'imirire abizi cyangwa atabizi ariko ingaruka ziba zimwe. Niyo mpamvu rero tugomba kwita ku nshingano yacu yo gushaka amakuru ku buzima, maze ibyo kurya byacu bikaba umuti wacu.

Wari uzi ko umwana muto niyo yaba asinziye aba yumva ababyeyi be iyo bari gutongana ?

administrator — 2015-08-07T02:30:00Z

Ngo impinja zumva neza ababyeyi bazo nubwo zaba zisinziriye cyane cyane iyo bari mu ntonganya. Igikomeye ni uko ababyeyi iyo bari gutongana bigira ingaruka zitari nziza na gato ku buzima bwazo bwo mu mutwe.

Abantu benshi bakunze gutekereza ko kuba umwana atarakura ngo amenye ubwenge bagomba kwivugira cyangwa bagakora ibyo bashatse. Ariko baba bibeshya cyane kuko birengagiza ko niyo akiri mu nda ataravuka hari aho agera akaba ashobora kumva urusaku ruri hanze, umuziki n, ibindi ari byo bita mu cyongereza “Sensibility.”

Ubushakashatsi dukesha “Daily mai”l bwakozwe n'impuguke z'abanyamerika ku buzima bwo mu mutwe bw'umwana, buremeza ko burya ubwonko bw'uruhinja bufite ubushobozi bwo kumva intonganya yemwe n'iyo asinziriye. Rero ngo kuba ubwonko bw'umwana muto buba bworoshye mu kuba bwakwigana ibikorwa byinshi yumva cyangwa abona, uku gutongana kw'ababyeyi kumugiraho ingaruka mbi mu mikurire ye, akazakura yumva afite urusobe rw'ibibazo ari byo benshi bita “Stress”.

Aba bashakashatsi bo muri kaminuza ya Oregon bakoresheje MRI Scans, uburyo bukoreshwa kugira ngo harebwe uko ubwonko bw'umuntu buri gukora. Hafashwe abana bakiri bato 20 basinziriye. Kubera ko ubu buryo twasobanuye bunapima imikorere y'ubwonko niyo yaba asinziriye,aba bana bashyizwe muri ibi byuma basinziriye. Byaje kugaragara ko umwana niyo yaba asinziriye aba yumva amajwi y'abamuvugira iruhande cyane ayo ayo majwi ari intonganya, ibitutsi n'ibindi.

Ngo bitewe n'uko ubwonko bwabo buba bucyoroshye (malleability), bituma bo iyo basinziriye baba bumva amagambo avuganwe uburakari bukabije, buciriritse cyangwa avuganwe ibyishimo n'adafite aho abogamiye. Alice Graham , umudogiteri umwe mubakoze iyonyigo, aravuga ati: “twari tugamije kumenya inkomoko ya stress abana bagira bakiri bato batarahura n'ibintu byinshi mu buzima niba yaba ifitanye isano n'imikorere y'ubwonko bwabo.”

Nyuma y'ubu bushakashatsi hemejwe ko, abana baturuka mu ngo zigira amakimbirane n'intonganya bakunze kurwara indwara ya stress, naho abaturuka mu ngo zitagira intonganya za buri gihe bakagira amahirwe yo kudafatwa n'iyi ndwara.

Ifoto: www.therealstevegray.com
Didier NIYOMUKIZA / UMUGANGA.com

Dore ibanga ryo kugira ubuzima bwiza

Umumararungu Claire — 2015-07-24T13:33:53Z

Ubusanzwe nta muntu wifuza kurwara niyo bimugezeho usanga atanga amafaranga menshi ngo arengere ubuzima bwe, niyo mpamvu ari byiza rero kwirinda kuko biruta kwivuza.

Niba ushaka kugira ubuzima bwiza dore ibintu ukwiye :

1. Kugira isuku

Hari ibitaro batanze inama igira iti” bumwe mu buryo bw'ingenzi bwo kwirinda indwara cyangwa kuzanduza abandi” ni igukaraba intoki. Bimwe mu bintu bituma umuntu yandura ibicurane ni ukwikora ku zuru cyangwa ku maso, mu gihe intoki ze ziriho virus ibitera.

Uburyo bwiza bwo kubyirinda ni ugukaraba intoki buri gihe. Nanone kandi isuku ishobora gutuma n'indwara y'igikatu itaba icyorezo, urugero nk'umusonga ni indwara z'impiswi. Izo ndwara zihitana abana z'abana bari munsi y'imyaka itanu basaga miliyoni ebyiri buri mwaka.

Wari uziko gukaraba intoki byonyine bishobora kugabanya ubwandu bw'icyorezo cya ebora ?

• Ni ryari gukaraba intoki biba ari ngombwa cyane kugirango urinde ubuzima bwawe n'ubw'abandi?
• Nyuma yo kuva mu bwiherero
• Nyuma yo guhindurira cyangwa se umuvanye mubwiherero
• Mbese na nyuma yo komora igikomere
• Mbere yo gutegura ifunguro, kugabura na mbere yo kurya
• Nyuma yo gukora cyangwa kwipfuna
• Nyuma yo gukora ku matungo cyangwa ku myanda yayo
Nyuma yo guterura imyanda

2. Gukoresha amazi meza

Ujye ukoresha amazi meza yaba ayo kunywa, koza amenyo, koza ibyombo, kuronga ibiribwa no guteka, Ujye usuzuma niba ahantu hizewe.
Niba ukeka ko amazi ava mu itiyo ukoresha yanduye, jya ubanza uyateke mbere yo kuyakoresha cyangwa ushyiremo imiti yizewe.

Buri gihe ujye ubika amazi wasukuye mu bintu bifite isuku kandi bipfundikiye kugira ngo bitongera kwandura

3. Kurya indyo yuzuye

Ntushobora kugira ubuzima bwiza utarya neza. Kurya neza ni ukurya indyo yuzuye ni ukuvuga ikungahaye ku ntungamubiri . Jya urya umunyu, ibiribwa birimo isukari n'ibinure biri mu rugero kandi wirinde kugwa ivutu. Ifunguro ryawe ntirikaburemo imbuto n'imboga kandi ntugahorere indyo imwe. Aba benshi batekereza ko kurya indyo yuzuye ari ukuba uri umukire, ariko sibyo kuko ushobora kurya ibidahenze kandi ukabaho neza, kimwe n'uko ushobora kurya nabi kandi ukize.

4. Gukora siporo

Imyaka waba ufite iypo ariyo yose, ukeneye gukora imyitozo ngororamubiri ihoraho, kugirango ukomeze kumererwa neza. Muri iki gihe abantu benshi ntibagikora siporo ihagije.

Dore akamaro ka siporo

• Igufasha gusinzira neza
• Ituma unyeganyega ntugume hamwe
• Ikomeza imitsi n'amagufwa
• Ikurinda umubyibuho ukabije
• Ikurinda indwara yo kwiheba
• Ikurinda gupfa imburagihe

Hariho ingaruka ziterwa no kudakora siporo

• Kurwara diyabete yo mu bwoko bwa kabiri
• Umuvuduko ukabije w'amaraso ukabije
• Kugira ibinure byinshi mu mubiri
• Kurwara indwara ifata imitsi yo mu bwonko.

Umuntu ahitamo siporo akurikije imyaka afite , cyangwa uko ubuzima bwe bumeze. Byaba byiza rero ubanje kugisha inama mugangambere yo gutanmgira gukora siporo iyo ariyo yose.

5. Kuryama igihe gihagije

Igihe abantu baryama kigenda gitandukana

Abana b'impinja hafi ya bose bakenera kuryama amasaha ari hagati ya 16 na 18 ku munsi. Abana batangiye gutaguza bakaryama amasa 14, naho abari hafi gutangira ishuri bakaryama hagati ya 11 na 12. Abageze igihe cyo gutangira ishuri, muri rusange bakenera kuryaa amasaha nibura 10. Naho abakuze bagakenera kuryama hagati y'amasaha 7 na 8.

Nta muntu wagombye kumva ko amasaha ayo ariyo yose yaryama ntacyo aba atwaye. Ahubwo kuruhuka neza amasaha akwiriye biba byiza cyane kuruta.
Nushyira mu bikorwa ibintu tumaze kuvuga haruguru ubuzima bukanga bukakugora uzifashishe muganga.

Mugire ubuzima.

Ibyakorwa n'ukoresha mudasobwa yirinda kurwara amaso

Umumararungu Claire — 2015-07-23T07:25:44Z

Abantu batandukanye bakoresha za mudasobwa usanga akenshi bahura n'ikibazo cyo kugira uburwayi bw'amaso biturutse ku kunanirwa k'udutsi two mu mutwe bityo amaso akagira ikibazo cy'igabanuka ry'amatembabuzi ibyo bikabangamira imikorere yayo ndetse umuntu akagira n'ububabare igihe akomanya ingohe, hakaziramo n'indwara zitandukanye z'amaso. Ariko hari ibyakorwa ukoresha mudasobwa akirinda kurwara amaso.

Mumakuru dukesha imvaho nshya, ukoresha mudasobwa agomba kwirinda kuyishyira hafi cyane y'amaso, cyangwa kure cyane y'amaso. Ni ukuvuga ko agomba kuyishyira ahantu hari santimetero 45 cyangwa 50(cm) avuye ku maso ye.

Umuntu agomba kwicara neza adahengetse umutwe, kandi si byiza ko imashini iba iteganye ku murongo ugororotse n'amaso y'umuntu, ahubwo agomba kuyishyira hasi gato akamera nk'uwunamye igihe ayirebaho.

Urumuri rwa mudasobwa ntirukwiye guhindagurika, ni byiza ko umuntu akoresha urumuri ruke kandi agomba kureba niba amabara ari muri mudasobwa igihe ayikoreraho ibintu bitandukanye cyangwa ikindi yafunguye kuri mudasobwa ye adakabije, iyo akabije aba agomba kugabanywa.

Nyuma y'isaha cyangwa mbere yayo gato umuntu agomba kuvana amaso kuri mudasobwa nibura iminota itatu, mu gihe umuntu areba kuri mudasobwa aba agomba guhindura amaso gato akareba ku ruhande nibura buri minota 10.

Mu gihe umuntu ari kuri mudasobwa, agomba kandi gukomeza gukomanya ingohe kuko bituma imvubura z'amatembabuzi amaso akeneye ziza bityo amaso agakomeza kumera neza nta burwayi ahura nabwo. Hari kandi amazi yakorewe gushyirwa mu maso nayo arafasha mu gihe umuntu azi ko amara umwanya munini kuri mudasobwa.

Ni byiza kwirinda kuvuna amaso mu gihe umuntu asoma inyandiko zanditse mu nyuguti nto.

Niba habaho ikoreshwa cyane rya mudasobwa kandi kenshi, umuntu agomba kujya kwa muganga w'amaso nibura inshuro imwe mu mezi atandatu cyangwa se mu mwaka bitewe n'ubushobozi bwe, bityo bakamurebera niba nta maso arwaye.

Ku babishoboye hari udushashi twabugenewe tugurwa turinda urumuri rubi ruva kuri mudasobwa, hakaba ndetse n'amataratara muganga ashobora kwandikira umuntu, mu gihe amusanganye ikibazo cyo guhungabanywa n'urumuri rwa mudasobwa.

Abantu bakoresha mudasobwa bagomba kwitwararika mu mafunguro yabo ya buri munsi ntihaburemo imboga, by'umwihariko imboga ziribwa ari mbisi, kuko intungamubiri zazo zifasha cyane imikorere y'imitsi y'amaso.

Umuntu ukoresha mudasobwa agomba gukora imyitozo ngororamubiri yoroheje nko guhindukiza ijosi, kunanura umugongo mu gihe amaze igihe kinini ari kuri mudasobwa.

Sobanukirwa akamaro k'inyanya mu mubiri wawe

Umumararungu Claire — 2015-07-20T02:18:44Z

Icyo twazimenyayo

Inyanya ni kimwe mu biribwa byagaragaje ubushobozi bwo kurinda ubuzima bw'umuntu.

Inyanya kandi ni kimwe mu biribwa bifite akamaro ntagereranywa ku buzima bw'umuntu, kuko uretse kuba zikize mu ntungamubiri, zinafite ubushobozi bwo kurinda umubiri indwara zitandukanye.

Intungamubiri zirimo n'akamaro kazo

Inyanya zikungahaye kuri vitamin C kandi zibonekamo imyunyungugu(Minerals) ya Manyeziyumu(Mg), Fer, zink, cuivre n'indi myinshi ifasha umubiri kumererwa neza.

Birazwi ko inyanya zishobora gufasha umubiri guhorana itoto kuko zifite "lycogene”, irwanya gusaza k'uruhu.

Inyanya kandi ngo zifite ubushobozi bwo kurwanya ikibazo cyo kubura amazi mu mubiri (Dehydration), ndetse burya ngo uwaziriye bimufasha kudahura n'ikibazo cyo kunanirwa kwituma (constipation) kuko zifite umunyungugu wa potasiyumu, utuma umuntu yituma neza, kandi uyu munyungugu wa potasiyumu ufite akamaro kanini cyane ku mikorere y'imikaya yaba iyo mu mubiri hasanzwe cyangwa se ifasha umutima gutera kuko iyo umuntu yawubuze mu mubiri we umutima we utera nabi cyane kandi uugakunda kurwara icyo bita ibinya cyangwa gufatwa n'icyo abenshi bita n'imbwa.

Inyanya kandi ngo zigira uruhare mu kurwanya umubyibuho ukabije(Obesity), ndetse ngo kuba 93% byazo bigizwe n'amazi, bituma zishobora guhangana n'ikibazo twigeze kuvuga hejuru cyo kubura amazi mu mubiri, kubura amazi mu mubiri rero bikaba ari bibi cyane kuko nk'uko tubizi kugirango umubiri ubashe gukora, ukenera amazi haba mu gusohora imyanda, kurwanya indwara cyangwa no gutuma umubiri ukora neza muri rusange, amazi agira uruhare runini mu mubiri.

Ikindi ni uko inyanya zifasha mu igogorwa ry'ibiryo(Digestion), bityo abantu bakaba bagirwa inama zo kujya bazifata kenshi gashoboka.

Ku bijyanye n'uko inyanya ziribwa, bivuga ko ari byiza kuzirya ari mbisi kuko ari bwo ziba zigifite umwimerere wa za ntungamubiri n'imyunyungugu twavuze haruguru.
Aha kandi binavugwa ko mbere yo kurya urunyanya ari rubisi, ari ngombwa kubanza kurutunganya (kururonga neza) kugira ngo imiti baba bararuteye rukiri mu murima ishireho, ndetse n'izindi mikorobe rushobora kuba rufite ziveho.

Inyanya kandi zishobora gukorwamo umutobe cyangwa se zigatekwa mu biryo nka kimwe mu birungo, gusa ngo iyo zitetswe zishobora gutakaza umwimerere wazo, ni ukuvuga za ntungamubiri twavuze haruguru hari icyo zigabanukaho.

Ikindi kandi ni uko burya ngo ku muntu wariwe n'inzuki, ibitangangurirwa cyangwa se utundi dusimba, agirwa inama yo gusiga umutobe w'inyanya aho yarumwe kuko zifite ubushobozi bwo kurwanya ububabare bw'aho yarumwe kandi hakaba hanakira vuba cyane.

Ngako kamwe mu kamaro inyanya zifitiye umubiri wacu, Mugire ubuzima.

Claire/agakiza.org

Menya akamaro ka Watermelon mu mubiri wawe “.

Pastor Desire Habyarimana — 2015-07-14T04:39:16Z

Abagura n'abacuruza imbuto zizwi ku izina rya ‘Watermelon' hirya no hino mu masoko, bavuga ko n'ubwo zihenda batazireka kubera akamaro zifitiye umubiri.
Bamwe mu bo ikinyamakuru Izuba Rirashe cyavuganye nabo mu isoko rishya rya Nyarugenge no mu rya Kimironko, bavuga ko watermelon yongera amazi mu mubiri, ikazibura imitsi, igafasha impyiko gukora neza ikoza no mu mara ku buryo umuntu abasha kwituma neza.

Umwe mu bantu b'igitsina gore ucururiza mu isoko rya Nyarugenge utarashatse ko amazina ye atangazwa muri iki kinyamakuru, we avuga ko Watermalon inagira akarusho ku bagore bubatse ingo, kuko ngo yongera umunezero hagati ye n'uwo bashakanye mu gihe cyo gutera akabariro....

Akomeza avuga ko mu minsi ishize watermelon itabonaga abakiliya, ariko ko ubu abantu bamaze gusobanukirwa umumaro wayo batitaye ku giciro cyayo gihanitse.
Urubuga rwa Interineti www.medical news today ruvuga ko watermelon ikungahaye kuri vitamini, imyunyu ngugu ikomeza amagufa ikanagira ubushobozi bwo gusukura amaraso. Aha, ngo ifite 17% bya vitamin A, 21% bya vitamin C, ikagira 1% by'imyunyu ngugu n'ubushobozi bwo gusukura amaraso bungana na 2%.
Watermelon kandi igabanyanya umubyibuho ukabije n'ingaruka zawo, igakumira indwara nka diyabete,Asima, umutima n'umuvuduko w'amaraso.

Ibi kandi binemezwa n'ukuriye abavuzi gakondo mu Karere ka Nyarugenge, Aimable Sandro uvuga ko watermelon yifitemo ubushobozi bwo guhangana n'indwara zitandukanye.

N'ubwo watermelon ifitiye umubiri akamaro, mu Rwanda zirahenze kuko urubuto rumwe rugurwa nibura hagati y'amafaranga 1.500 na 3.000 y'u Rwanda, bitewe n'uko ingana. Abacuruza izi mbuto bavuga ko izi mbuto zikiri ikibazo kuko ubu aho ziboneka cyane ari mu Karere ka Bugesera.