Yashyizweho kuri17 October, 2016 | 17:55

Ni gute umunaniro w’inzoga waraye unyoye wagenda?

Biba ari byiza cyane kandi binasekeje ndetse rimwe na rimwe ukumva urishimye cyane mu gihe urimo ufata kamwe, unywa inzoga. Ariko ntibitinda nyuma y’igihe uraryama wabyuka ukumva urananiwe cyane kubera ko wumva umeze nabi mu mutwe.

Hari ibintu byinshi cyane ushobora gukora kugira ngo umunaniro wumva ufite ushobore kuba wagabanuka cyangwa se ukaba wanagenda burundu ukareka kumva umeze nk’umuntu urwaye.

Ese ni iki wakora kugira ngo umunaniro ube wagenda?
Umwe mu nzobere mu by’imirire, Shona Wilkinson, ukomoka mu gihugu cy’Ubwongereza avuga ko hari byinshi wakora cyangwa ushobora gukenera kugira ngo umunaniro w’inzoga ube washira amaraso yawe akongera gukora neza.

Ibi ni bimwe mu bintu 10 wakora kugira ngo umunaniro w’inzoga ugende:

1. Kunywa amazi menshi

Nkuko uyu muhanga mu by’imirire SHONA abisobanura, avuga ko ubwonko bwacu 70% bugizwe n’amazi. Iyo ushaka kurwanya iyo ndwara y’umunaniro unywa amazi menshi kugira ngo ubwonko bwawe bwongere gukora neza.

Kandi aya mazi menshi uba urimo uranywa ngo atuma amaraso yawe abasha gukora neza cyane, agatembera ukumva umeze neza nta kibazo na kimwe ubashije guhura nacyo, bityo ngo umunaniro ushobora guhita ugenda.
Nywa amazi menshi mu gihe wumva ufite iyi ndwara y’umunaniro.

2. Irinde isukari mbere yuko unywa izo nzoga, na nyuma no mu gihe urimo uzinywa.

Umuhanga mu by’imirire akaba n’umwanditsi, Dogiteri Marilyn Glenville avuga ko biba byiza cyane mu gihe wirinze ibiribwa cyangwa ibinyobwa birimo isukari mu gihe wumva ufite uwo munaniro.

Agira ati, “ni byiza cyane ko mbere ndetse na nyuma yuko unywa inzoga wirinda kuba warya ibiribwa byinshi bigizwe n’isukari, ko bishobora guteza akavuyo mu mubiri wawe bigatuma ucika inege ndetse n’amaraso akaba yahagarara gukora neza”.
Ngo ni byiza kurya ibiryo byinshi birimo intunga mubiri kuko bikomeza umubiri bikaba byanatuma amaraso abasha gukora neza ugasubirauko warumeze.
Isukari sinziza kujuntu wanyoye inzoga cyangwa urimo kuzinywa, ugomba kuyirinda mbere, mu gihe ndetse na nyuma yuko umara kunywa inzoga.

3. Kurya nibura ibiryo bike mbere yuko ujya kuryama.

Iyo ubashije gufata amafunguro mbere yuko uryama ngo abasha kuba yarwanya izo nzoga mu mubiri wawe.

Umuhanga muby’imirire, Cassandra Barns atanga inama avuga ko atari byiza habe na gato gufata amafunguro atarimo ibinyamavuta byinshi kuko ngo aba akennye mu kurwanya uwo munaniro.

Aya mafunguro ngo harimo ibiryo bikaranze bikaba byiganjemo marigarine ndetse na za mayoneze, indyo idahagije kandi idakaarnze ku bury bwanyabwo.

Bishobora kugutera umunaniro mu gihe wafashe kamwe ukumva urwaye, ugatangira ukumva urananiwe cyane nta nege na nkeya ufite.

4. Gukora siporo yo kwirukanka ukimara kubyuka mu gitondo.

Shona avuga ko iyi siporo yo kwiruka mu gitondo ukimara kubyuka ituma amaraso yawe abasha gutemera mu mubiri wawe ukarushaho gukora neza.
Kandi ngo ibyuya uba wazanye nabyo ngo bifasha umubiri wawe gukora neza kuko ngo hari imyanda biba byakuye mu mubiri, ukarushaho gukora neza.
Ugomba kunywa amazi menshi mbere, mu gihe ndetse na nyuma yuko wiruka.

5. Gerageza guhumeka gahoro kuruta uko wahumeka cyane uhumagira

Uburyo uhumekamo nabwo bushobora gutuma umunaniro w’inzoga wumva ufite ugabanuka cyangwa ukagenda. Guhumeka neza nabyo ngo bishobora gutuma iyo ndwara igenda.
Uku guhumeka ngo ushobora no kwinanura gahoro gahoro, kwinanura bituma amaraso yawe basha gukora neza ndetse n’umubiri wawe muri rusange; cyane cyane umwijima wawe ngo uzarushaho kumera neza.

6. Gufata amafunguro arimo imbuto

Amazi menshi ndetse n’imbuto nyinshi kandi zimeze neza bituma umunaniro wawe ubasha kurangira ukumva umutwe wawe umeze neza cyane.
Shona avuga ko izi mbuto zifite ubudahangarwa ku mubiri wawe, zituma iyi ndwara y’umunaniro kubera inzoga igenda ikarangira.

7. Kunywa isosi.

Shona avuga ko iyo ufashe agasosi mu gihe wumva ufite umunaniro w’inzoga nta kibazo kukouragenda bigatuma amaraso yawe abasha gukora neza.
Ngo amagufa y’inyamaswa nk’inka cq ihene isosi yayo ni nziza, isosi y’imboga zisanzwe irimo umunyu bishobora kugufasha kurusha uko wanywa igakombe kamwe cyangawa tubiri tw’amazi.

Umufa wo mu magufa uba ufite imyunyu ngugu y’umwimerere yo mu magufa. Guteka aya magufa ugashyiramo umunyu wakubitiraho n’uwo aba yifitemo ngo nta gushidikanya birwanya umunaniro bikakongerera imbaraga maze ukongera ukumva uri umuntu ukomeye cyane.

8. Kurya amakara

Ubusanzwe ibi ngo bikoreshwa mu kuvura ubwoko bumwe na bumwe bw’amarozi, kuko ngo amakara atuma ngo ubwo burozi busohoka muri wowe kandi amakara atuma imyanda yo mu mubiri ibasha gusohoka.

Birushaho kuba byiza cyane iyo ubashije gufata amakara mu gihe ugiye kunywa inzoga cyangwa ukimara kuzinywa, kurusha uko wayarya aruko ubyutse wumva umunaniro wagufashe kuko ngo birwanya uwo munaniro wizo nzoga bigatuma utigera unatekereza kuba wabaho.

9. Kunywa amazi yo mu mboga

Ushobora kuba warabyumvise ko ariko bimeze ntubashe kubyemera neza, ariko umuhanga mu by’imirire Cassandra avuga ko iyi sosi yo mu mboga za rwatsi ituma umwijima ukora neza ukirukana izo nzoga ziba zaguteye umunaniro.
Kandi ngo iyi sosi y’izo mboga ngo irwanya bagiteri (bacteria) zishobora kuza mu gifu cyawe zikaba zacyangiza ntikibashe gukora neza.

10. Kurya ibiryo byiganjemo manyeziyumu (magnesium)

Umuhanga mu by’imirire Cassandra agira ati, “magnesium ni nziza mu kurwanya ibisindisha nk’inzoga kuko ngo ibamo inytunga mubiri nyinshi”.
Gerageza gushyira magnesium ku mafunguro yawe ya buri munsi, nk’imboga rwatsi n’ibindi byinshi bitandukanye.

Magnesium ndetse na Vitamin C birwanya iki kiyobya bwenge ntikibe cyabasha kugutera umunaniro ngo wumve wabaye nk’umurwayi, iyo wabifashe neza uko bikwiye bituma umubiri wawe wongera gukora neza ukumva ufite imbaraga zidasanzwe.

Source: www.reuters.co.uk

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