Inama ku bantu biyongereye ibiro mu gihe cya Guma mu Rugo

Yanditswe na Muhonzire Sylvine
Kuya 27 Werurwe 2021 saa 09:36
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Icyorezo cya Covid-19 cyahungabayije ubuzima bw’abantu mu buryo bwose kugera n’ubwo hari abo ibiro byiyongereye ku rwego batatekerezaga ndetse kugeza ubu bibaza niba umubiri wabo uzongera gusubira uko wahoze.

Ubushakashatsi bwakorewe ku bantu 269 hagati ya Gashyantare na Kamena 2020, bwashyizwe hanze n’ikinyamakuru JAMA Network gitangaza inkuru zerekeye ubuvuzi, bwagaragaje ko ibiro bya benshi byiyongereye mu gihe bari muri guma mu rugo, kubera ko bahinduye uburyo baryaga ndetse n’ahakorerwaga imyitozo ibafasha kugabanya ibiro hagafungwa.

Abantu bafite umubyibuho ukabije cyangwa abafite ibiro byinshi bidahuye n’uburebure bwabo bashobora gukurikiza inama zatanzwe n’abahanga mu by’imirire bakagabanya ingaruka zo kuzahazwa n’indwara zitandukanye.

-  Kurya inshuro zirenze eshatu ku munsi kandi buri masaha ane

Nubwo benshi bibwira ko kurya kenshi byongera ibiro si ko bimeze, abahanga mu by’imirire bavuga ko kurya inshuro esheshatu ku munsi bike cyane buri masaha ane, (ibiryo, inshuro eshatu na ‘snacks’ inshuro eshatu), udatarutse igihe na kimwe, bituma umubiri wawe uhorana imbaraga kandi ibiro ntibyiyongere kuko uba utariye ibiryo byinshi.

Amy Jamieson-Petonic, inzobere mu by’imirire yagize Ati “Nyuma y’amasaha atatu umuntu atararya, isukari iri mu maraso itangira kugabanuka. Nyuma y’amasaha ane umubiri uba wamaze gukora igogora ry’ibiryo byose wariye. Iyo umaze amasaha atanu utararya isukari iri mu maraso iba yaganutse ku buryo ufata icyo ubonye cyose kugira ngo izamuke.”

Uko umara umwanya munini utararya niko usonza, igihe ubiboneye ushobora kurya ibiryo ubonye ibyo ari byo byose kandi byinshi. Ibyo ni bimwe mu bituma ibiro byiyongera.

Jamieson-Petonic yongeyeho ati “Iyo wahisemo ibiryo byiza, ukita ku ngano yabyo buri gihe, bigufasha kugabanya ibiro.”

-  Igihe cyose uriye gerageza kurya ibirimo ‘protéine’

Protéine ni kimwe mu byubaka umubiri biboneka mu biribwa birimo imboga, inyama n’amafi, bifasha umubiri kuba mwiza ndetse bikawufasha no kugabanya ibiro. Gusa ukibuka kurya bike birimo protéine iringaniye.

Mu biribwa bibonekamo protéine harimo inyama, amafi, amagi, amata, Yaourt, fromage, ubunyobwa, ibishyimbo, imboga, tofu n’ibindi.

-  Guterura ibiremereye

Guterura ibintu biremereye, ni kimwe mu bifasha umubiri gukora neza, bigabanya ibinure ndetse bituma umuntu agaragara neza kuko byongera umubyimba w’umubiri.

Kugira ngo ibi byose bigerweho ni uko umuntu agabanya kurya ibiryo birimo amavuta menshi, ndetse agakora imyitozo myinshi. Uko umubyimba wiyongera ni ko umubiri ubasha kugabanya ibinure biwurimo.

-  Gukora urugendo rw’iminota 30 buri munsi byagufasha kugabanya ibiro

Bisanzwe bimenyerewe ko imyitozo ngororamubiri igira uruhare runini mu kugabanya ibinure biri mu mubiri, ariko no ku muntu utabishoboye ashobora gukora urugendo nibura rw’iminota 30 buri munsi bikamufasha kugabanya ibiro.

Helpshoe ivuga ko nubwo gukora urugendo rw’iminota 30 bigabanya ibiro bifata igihe kuruta indi myitozo ngororamubiri. Kuko kugenda iminota 30 umunsi umwe bigufasha kugabanya ibinure ‘calories’ bingana na 200. Bivuze ko byagutwara ukwezi n’icyumweru kugira ngo utakaze ikiro kimwe, kuko ikiro kimwe kingana na ‘calories’ 7.700.

-  Gukora ibituma imihangayiko igabanuka bigabanya ibiro

Abantu bamwe iyo bafite umuhangayiko ibiro biriyongera kubera kurya ibiryo babonye byose, bagahinduranya ibihe byo kurya, bakibagirwa kunywa amazi, ntibakore imyitozo, n’ibindi.

Gukora ibintu bigufasha kugabanya stress bituma ibiro bigabanuka. Ushobora gukaraba amazi ashyushye cyangwa ugafata umwanya wo gutekereza ku bintu, ukanywa amazi menshi ndetse ugakora imyitozo ngororamubiri.

Umubyibuho ukabije ahanini uterwa n’imikoranire mibi hagati y’ubwonko na hormone zigenzura uko umuntu yumvise ashatse kurya. Uko abishatse akarya atabanje kureba ko birimo ibinure byinshi bityo umubiri nawo ukiyongera.


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