Ubuzima

Ku Bashaka Imisatsi Miremire Ibereye Irora, Ibanga ni Imirire n’aya Mafunguro

Ku Bashaka Imisatsi Miremire Ibereye Irora, Ibanga ni Imirire n’aya Mafunguro

Hari imvugo yogeye ngo ubwiza bw’umugore ni umusatsi we. Bituma biba iteka ari inzozi cyane cyane ku bagore n’abakobwa kugira imisatsi miremire kandi ifite ubuzima bwiza gusa si buri wese ubigeraho adakoresheje ibinyabutabire cyangwa amavuta [mabi] y’ubwoko butandukanye.

Icyakora, mukobwa rero, ushobora gukabya izi nzozi zo kugira umusatsi uteye amabengeza wawe ‘naturelle’ bitari imwe y’ibikorano cyangwa ngo ‘y’abapfu bo mu Buhinde n’utundi ‘tuzungu’ [ni ko njya numva bavuga].

Imisatsi yumye, isa n’injwiri cyangwa icuramye ndetse n’irambuye yoroshye inyerera nta kabuza ko ari ikimenyetso cy’ubuzima bwiza cyangwa bubi kuri nyirayo yaba umugabo cyangwa umugore.

Kumenya uko wita ku mirire yawe ni intambwe y’ingenzi cyane kugira ngo ube inyamibwa kuri iyi ngingo kandi uterwe ishema n’uko imana yakuremye ubigizemo uruhare.

Uyu munsi nifashishije yo ku rubuga rwa BBC Swahili, ndakumenera akabanga, no ko si kamwe, k’ibyo amafunguro ari muri iyi nkuru azakumarira kugira ngo ugire ‘umusatsi ushimwa n’Imana n’abantu’ dore ko bavuze ngo ubwiza bw’umugore bugaragarira ku musatsi we.

1. Amagi burya aguha poroteyini

Igice kinini cy’imisatsi kigizwe na poroteyini kandi amagi y’inkoko [ubanza n’ay’izindi inyoni, n’ibisiga, sinzi!!!] agira poroteyini ihagije. Niba utarya amagi cyangwa ukayarya gake gashoboka cyangwa ntugire ibiribwa bibamo poroteyini urya mu buryo buhagije, uramenye icyo kintu.

2. Imboga za epinari n’izindi zuje ubutare

Ubutare [Iron, Fer] ni igice cy’ingenzi mu biremye ingingo z’imisatsi yawe kandi bizwi neza ko ubuke cyangwa kugabanuka k’ubutare bushobora mu mubiri wawe bishobora gutuma utakaza imisatsi ipfukagurika.

Igihe umubiri wawe ubuze ubutare, bisobanura ko umwuka wa ogisijeni utunga ubuzima n’inyongera z’ibivumbikisho bindi bitagera neza mu mizi w’imisatsi yawe, ikintu kigwingiza imisatsi yawe igakura nabi.

3. Imbuto zo mu muryango w’icunga …na Vitamini C

Umubiri wawe ukenera Vitamin C kugira ngo yonke ubutare bityo rero, uba ukeneye imbuto zo mu muryango w’amacunga ubwo harimo indimu n’izindi kugira ngo ubone vitamini iyo.
Inzobere mu mirire zivuga ko uriye indimu imwe ku munsi ihagije kugira ngo ube ufashe dozi (ikigero) cya vitamini C gihagije.

Vitamini C kandi inakenerwa mu kubyazano kongera igice Collagen [kolajeni] guhuza ibice bigize imisatsi yawe n’uruhu rwawe rwo ku mutwe kikanacamo bya bivumbikisho bijya mu musatsi.

4. Injugu n’ibiceri byo kugura aside za Omega 3

Amavuta ya omega ava kuri aside nziza ziza afasha imisatsi ‘kubyibuha’ igatengerana [boshye intamati yakuye isake mu isafuriya, ndavuga ingurube ‘benz’] uyirebye rwose akabona ko ibereye irora.

Kubera ko umubiri wawe utifitemo ubushobozi bwo gutanga izi aside, urasabwa kuzirya, nta kundi kandi uziguze birumvikana. Ibinyamisogwe nk’injugu, ubunyobwa bwo mu biti [cashew] n’ibindi nk’ibyo bigira amavuta y’ingenzi mu gukuza imisatsi yawe.

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Wareba iyi misatsi udakuraho amaso

5. Agafaranga ko kugura Biotin

Agafaranga hari umusore witwa Rukundo Elie wavuze ko ukwiye ‘kuyahiga bikaze’ kuko ‘akora byose’. Wenda [‘Byose’ si byo ariko ni byinshi]. Nuba ufite ‘akantu’ rero, uzabasha kwigurira ibiribwa bikize kuri Biotin hamwe n’ibikize ku butare, zinc na Vitamin B.

Biotin ni igice nyubakangingo cy’ingenzi cyane mu gukora ‘amino aside’ zikora poroteyini igira umumaro mu gukuza no kubaka umusatsi wawe nk’uko twabivuze mu ngingo ibanza ku magi...wanasanga mu nyama, amafi, ibihumyo, soya n’ibindi nk’ibyo.

6. Karoti zifite ku bwinshi Vitamin A

Nubasha kunywa agatobe ka karotinibura agakombe kamwe buri munsi, mukobwa mwiza, aha uzaba wirokoye ku kibazo cy’umusatsi wagutera isoni ngo wiburire icyizere cyangwa kikubane gike waserutse mu bandi, kandi uzaba uzi neza ko imikurire y’imisatsi yawe izaba nk’iy’ibihumyo.

Imisatsi igira agace [tissu(e)] gakura vuba cyane mu mubiri kandi Vitamin A irakenerwa ngo uteremangingo [cell(ule)s zigafasha gukura ziyongere ziniyunure uko bisabwa.

7. Avoka ifite Vitamin E

Vitamin E ituma amaraso atembera ku muvuduko mwiza [mbese ukorera kuri ‘speed governor’] bikaba bifasha imyenge yo mu mizi y’imisatsi yawe gukora akazi neza bigafasha mu gukuza imisatsi yawe.

Aha kandi Vitami E ifasha mu gutuma ibigero bya PH (icy’amazi na aside) bitaba birutanwa mu buryo bwatera ikibazo mu mubiri w’umuntu wawe.
KURIKIRA IBIGANIRO BYA RWANDA MAGAZINE KURI YOUTUBE

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