Ibyiza n’akamaro ko kurya indagara, injanga

Injanga, indagara (bikomoka ku giswahili dagaa), kapenta, omena ni ubwoko bw’amafi mato cyane (silver fish) akunze kuribwa yumishijwe. Ni ifunguro usanga mu ngo nyinshi, rikaba ifunguro rifasha abana bazahajwe n’imirire mibi, rikaba ryiza kurijyanisha n’ubugari, umuceri, kawunga n’andi mafunguro kuko wanazishyira mu mvange cyangwa intofanyi. Ushobora kuzikoramo kandi ifu, ukajya uminjira mu byo kurya bihiye cyane cyane ku mwana muto, mbese indagara ziribwa mu buryo butandukanye hari n’abazihekenya.
Ese uretse ibi tuvuze hari izindi ntungamubiri zihariye zaba ziboneka mu ndagara? Ese hari ikindi zaba zimariye umubiri wacu? Ni byo iyi nkuru igiye kuvugaho.

1. Zuzuye intungamubiri

Indagara ni isoko y’intungamubiri zinyuranye dore ko dusangamo ibitera imbaraga, ibinure bituzuye (ari na byo byiza), sodiyumu na potasiyumu, poroteyine, vitamini A, B6, B12, C na D. habonekamo kandi kalisiyumu, ubutare na magnesium. Hanabonekamo ibinure bya omega-3. izi ntungamubiri zikaba zituma indagara ziba nziza

2. Poroteyine

Poroteyine bizwi ko ari nk’amatafari yubaka umubiri wacu. Ni yo mpamvu ziba nziza ku mwana utangiye kurya kuko zimufasha mu mikurire ye haba mu gihagararo no mu bitekerezo

3. Kalisiyumu

Kuba habonekamo kalisiyumu bituma ziba nziza mu gukomeza amagufa, amenyo ndetse no kurwanya no kurinda indwara zifata amagufa nka rubagimpande. Igitangaje ni uko kalisiyumu iboneka mu ndagara iruta kure iboneka mu mafi manini

4. Phosphore

Uyu munyu ngugu dusanga mu ndagara na wo ufite akamaro ku buzima. Ifatanya na kalisiyumu mu gutuma amagufa yacu akomera kandi agakura neza.

5. Ubutare

Uyu munyungugu ni ingenzi cyane mu kongera amaraso, kurinda indwara zizanwa no kugabanyuka cyangwa kubura kw’amaraso mu mubiri, kurinda umutwe kandi bikanafasha ibisebe gukira vuba.

6. Vitamini A

Nubwo tudasangamo nyinshi nk’iboneka mu mbuto n’imboga ariko mu ndagara naho dusangamo vitamini A. Iyi vitamini ikaba ingenzi mu mikorere y’amaso, kongerera ingufu ubudahangarwa no gusukura umubiri.

7. Vitamini B1

Iyi vitamini kandi initwa Thiamine ni vitamini tubona mu ndagara ikaba ingenzi mu mikorere inyuranye y’umubiri. Harimo kuringaniza ibiro, gufasha mu mikorere y’umubiri imbere aho ifashamu gutera ingufu. Iyi vitamini kandi ikaba ifasha mu rwungano rw’imyakura.

8. Ibinure

Indagara zibamo ibinure bituzuye bikaba ari ibinure byiza umubiri ukeneye. Kubera ko biri ku kigero cyo hasi cyane, bituma indagara ziba nziza ku bari kuri gahunda yo kugabanya ibiro

9. Ibinure bya omega-3

Ibi binure ni ingenzi mu mikorere myiza y’umutima ndetse n’ubwonko. Ubushakashatsi bwerekana ko gufungura ibibonekamo ibi binure byibuze rimwe mu cyumweru bigabanya ibyago by’indwara z’umutima ku gipimo cya 36%.

10. Imikorere y’uturemangingo fatizo

Indagara zirimo poroteyine zifasha mu gusana no kurema uturemangingo dushya mu mubiri ndetse bigafasha mu mikorere rusange yatwo.

11. Uruhu

Kwa kuba harimo omega-3 na selenium bifasha mu gutuma uruhu ruhorana itoto, birurinda ibiheri ndetse bikarinda kuzana iminkanyari imburagihe. Ndetse harimo na vitamini E izwiho kuba ingenzi ku ruhu aho irurinda kwangizwa n’imirasire y’izuba bikakurinda kanseri y’uruhu

12. Imikorere y’ubwonko

Kuba habonekamo phosphore na poroteyine bituma indagara ziba ifunguro ryiza cyane ku bana bari munsi y’imyaka 10 aho zibafasha kugira ubwonko bukora ku bipimo biri hejuru. Ndetse zinafasha abana baziriye kugira imitsi yo mu bwonko ikora neza ndetse na DNA yabo ikaba ntamakemwa bikabafasha kugira ubwenge.

Amwe mu mafunguro udakwiye guha umwana utarageza umwaka

Amafunguro umwana aba agomba gufata cyane cyane iyo atarageza umwaka aba agomba kwitonderwa kuko hari ayo ashobora gufata akamugiraho ingaruka mbi nk’atera ubwivubure ndetse n’ashobora kubangamira imikurire ye haba mu bwenge no mu gihagararo.
Hano twaguteguriye amwe mu mafunguro atagomba guhabwa umwana utarageza umwaka, ndetse byaba byiza ukaba warindira akageza imyaka ibiri mbere yo kuyamuha.

1. Umunyu

Abana batarageza umwaka ntibemerewe kurya umunyu kuko sodiyumu ibamo ibangiriza impyiko kandi ishobora gutera ikibazo ku mikorere y’umutima. Niba watetse ifunguro rusange ku muryango, iby’umwana wabikuraho utarashyiramo umunyu.
 

2. Isukari

Umwana wawe nta sukari akeneye, ndetse n’umuntu mukuru bibaye byiza yayireka rwose. Mu kumurinda isukari usabwa no kumurinda imitobe igurwa ikozwe kuko iba yongewemo isukari. Ibi ni ukumurinda indwara zinyuranye zifata amenyo cyane cyane iziyatera gucukuka no guhongoka. Mu mwanya w’isukari wakoresha umutobe w’ibisheke, uw’ibitoki cyangwa imbuto muri rusange.

3. Ubuki

Ubuki bushobora kubonekamo bagiteri yitwa botulium ikaba itera indwara yitwa botulism izahaza umwana kandi ishobora kumubaho karande. Uretse n’ibyo kandi ubuki bubamo amasukari nayo ashobora kwangiza amenyo y’umwana.
Umwana utarageza umwaka rero ntiyemerewe guhabwa ubuki cyangwa ibindi bwashyizwemo, niyo yaba imiti mu rwego rwo kumurinda. Gusa iyo agejeje umwaka yabukoresha kuko ubudahangarwa bwe buba bubasha guhangana n’iriya mikorobi. Ariko ntabukoreshe kenshi kubera amasukari abamo, yanamara kuburya ukamwogereza mu kanwa.
 

4. Ubunyobwa

Ubunyobwa mu moko yabwo yose bwaba ububemba, almond, ubwera ku giti kirandaranda buri mu mafunguro azwiho gutera ubwivumbure bukabije ku mubiri.
Ni byiza kuba warindira umwana akageza imyaka 5 mbere yo kubumuha niba mu muryango habamo umuntu ubugiraho ubwivumbure. Gusa  niba mu muryango ntawe ugaragaza ubwivumbure kuri bwo wabumuha agejeje umwaka

5. Ibinure byuzuye

Ubusanzwe ibinure by’umwimerere ntibiba byuzuye, bikaba ntacyo bitwara ubiriye. Ariko ibinure byuzuye biba byanyujijwe mu nganda si byiza ku mwana utarageza umwaka kuko bishobora gutera ikibazo cy’umubyibuho ukabije hakaba hanaziraho indwara zifata umutima. Ibintu nka za biswi, cakes, n’ibindi bigurwa bihita biribwa jya ubanza usome ibirimo nusanga harimo ibinure byuzuye byinshi ntubihe umwana wawe.

6. Fromage

Ubusanzwe umwana urengeje amezi atandatu ashobora guhabwa fromage kuko imuha kalisiyumu, poroteyine na vitamin zinyuranye nka vitamin A.
Gusa agomba guhabwa fromage yakuwe mu mata yasukuwe hakoreshejwe uburyo bunyuranye bwo kwica za mikorobi nka pasteurization n’ubundi. Igihe cyose rero utazi neza amata yakoreshejwe bategura iyo fromage ntiwemerewe kuyiha umwana utagejeje imyaka ibiri kuko hashobora kubonekamo bagiteri ya listeria itera indwara ishobora no kwica uyirwaye.

7. Amagi

Umwana urengeje amezi 8 yahabwa umuhondo w’igi naho iyo agejeje umwaka yemerewe kurirya ryose, kandi rikaba ryatetswe rigashya neza. Umwana utarageza umwaka ntiyemerewe umureti n’amagi mabisi niyo yaba ayahabwa nk’umuti kuko uretse kuba ashobora kumutera ubwivumbure yanamutera indwara kuko ashobora kuba arimo bagiteri zinyuranye
 
 
Aya siyo mafunguro yonyine warinda umwana ariko ari ku isonga u yo wamurinda. Tuzakomeza kubongerera ubumenyi uko tubishoboye n’umwanya ubonetse.
 

Turengere ubuzima.

Ibyo kumenya ku mavuta yongera ububobere ashyirwa mu gitsina

Igitsina cy’umugore uko gikoze, ubwacyo cyifitemo ubushobozi bwo kwibobeza, ni yo mpamvu gihora gisa n’igitose. Niba wajyaga ucyeka ko wenda ari inkari ziba zasigayemo, si byo.
Gusa mu gihe cyo kwitegura imibonano, bwa bubobere buriyongera. Ibi biterwa nuko imvubura zizwi nk’imvubura za Bartholin ziba zarekuye amatembabuzi, ashinzwe gutuma harushaho kunyerera, bikarinda kuba umugore yakoboka cyangwa agakomereka mu gihe cyo gukora imibonano. Gusa bishobora no kubaho iyo umugore ari mu burumbuke, cyangwa agize ikindi gituma agira ubushake.
Nyamara kandi bijya bibaho ko bwa bubobere bugabanyuka cyangwa bukanashira burundu, ku buryo mbere yo gukora imibonano hitabazwa amavuta yabugenewe ashyirwa mu gitsina mbere yo gukora imibonano. Kubura ububobere biterwa n’impamvu zinyuranye, si zo tugiye kuvuga hano, ahubwo tugiye kuvuga ku mavuta akoreshwa mu gufasha ababubuze.

1. Aya mavuta yakoreshwa ryari?

Kuba wakoresha aya mavuta si igitangaza, mu gihe nta yandi mahitamo ufite.
Wakoresha aya mavuta igihe cyose:
  • Wabuze ububobere kubera imiti uri gukoresha, akenshi iyo kuboneza urubyaro cyangwandi
  • Habaye impinduka mu misemburo wenda utwite cyangwa wonsa
  • Uri gusatira imyaka yo gucura cyangwa wacuze
  • Wabuze ububobere ariko nta mpamvu uzi yabiteye cyangwa se ukora imibonano inshuro imwe ugahita wuma kandi umugabo ashaka gukomeza
  • Ukora imibonano ukababara cyangwa ukumva wocyera kubera igitsina cy’umugabo kitinjira neza
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2. Nahitamo gute amavuta nkoresha

Amavuta akoreshwa mu gitsina aratandukanye, buri wese ahitamo agendeye ku yahuye n’umubiri we, kuba ari bukoreshe agakingirizo n’izindi mpamvu
  • Hari amavuta akorwa haherewe ku mazi, akaba arimo amavuta ya glycerine. Ni nayo amenyerewe cyane, urugero ni KLY Jelly. Gusa niba ukunze kurwara infections, cyane cyane iziva ku miyege, wakoresha atarimo glycerine
  • Hari akorwa bahereye kuri silicone, aya yo amara igihe kirekire aho yashyizwe hagihehereye kurenza ashingiye ku mazi, gusa atuma mu gitsina hasa n’ahafatiriye bikaba byabangamira umugabo, kuko n’igitsina cye kivamo kimatira
  • Akorwa hashingiwe ku mavuta, kenshi akorwa haherewe ku mavuta aya dutekesha. Nubwo ari meza, ariko nayo arafatira kandi ashobora gutera uburyaryate. Gusa arimo petrol nka vaseline cyangwa ibindi bikotori si meza
Niba uri bukoreshe agakingirizo, wakoresha ayakozwe bahereye ku mazi cyangwa silicone kuko ayakozwe bahereye ku mavuta yatuma agakingirizo gacika.

3. Akoreshwa ate

Mu gukoresha aya mavuta, usabwa kubanza gukoresha macye, ukagenda uyongera buhoro buhoro kugeza wumvise horoshye uko ushaka. Si byiza guhita ushyiramo amavuta menshi icyarimwe. Ikindi usabwa guhinduranya amavuta kugirango umenye neza amavuta ahuye n’umubiri wawe, cyangwa ayo umugabo wawe yumvise amufasha kwinjira neza

4. Zimwe mu ngaruka

Nk’amavuta atari umwimerere kuko aba atakozwe n’umubiri wawe, ntabwo yabura kugira ibibazo bimwe atera. Twavugamo:
  • Ubwivumbure
  • Kuryaryatwa no kwishimagura
  • Kubangamira imyorokere
  • Kongera ibyago byo kurwara ubwandu buterwa n’imiyege nka Candidose vaginale
  • Kuma vuba, bigasaba guhora usigamo, no mu gikorwa hagati

Icyitonderwa

Aya mavuta akoreshwa nk’ubutabazi bw’ibanze ariko ntabwo acyemura ikibazo. Ni ngombwa kwisuzumisha mu gihe kuma mu gitsina bimaze igihe kandi utazi neza ikibitera. Mu gihe uzi ikibitera ni byiza kugikosora aho kuba wakoresha aya mavuta igihe kirekire.

Bimwe mu bishobora gutera imihango guhindagurika

Muri iyi minsi ya Covid-19, biravugwa ko abagore benshi imihango yabo yavuye ku murongo. Kuri bamwe yaragiye ntiragaruka kandi badatwite naho ku bandi yaje igihe yari kuziraho kitaragera, mbese yaje kare. Ibi rero byateye bamwe kwibaza aho byaba bihuriye n’ibi bihe bidasanzwe cyangwa niba ari ibisanzwe. Ubusanzwe igihe imihango ije hashize iminsi iri hagati ya 21 na 35, ni ibisanzwe. Kuba warenza iminsi 35 cyangwa yaza mbere y’iminsi 21, biba bidasanzwe
Muri iyi nkuru tugiye kurebera hamwe zimwe mu mpamvu zishobora gutera izi mpinduka.

1. Imibonano

Nubwo imibonano yari isanzwe ikorwa, ariko kubera kuguma mu rugo, benshi bongereye inshuro n’iminsi yakorwagamo mu cyumweru. Ibi rero ku mugore bishobora gutuma imihango iza mbere ho iminsi hagati y’ibiri n’itanu. Gusa si ku mugore wese wakoze imibonano kenshi, ahubwo ni igihe uyikoze kenshi ariko ukanarangiza. Iyo urangije bituma imikaya ya nyababyeyi n’umura yikanya, ibi bigatera imihango kuza mbere y’igihe.
Uretse imibonano ishobora gutuma imihango iza mbere, hari ibindi bishobora gutera imihango gutinda, bimwe ni ibisanzwe ibindi ni uburwayi. Muri byo twavuga
2. Gutwita no konsa:  Igihe wonsa cyane cyane iyo wonsa gusa nta kindi uha umwana kandi ukamwonsa kenshi, bishobora gutuma imihango itinda kuza. Gutwita byo birumvikana bihagarika imihango kugeza ubyaye.
3. Ibibazo mu mirire: Kuba ufite umubyibuho ukabije, gutakaza ibiro byinshi mu gihe gito, kuba ukora siporo zigutwara ingufu cyane na byo byatuma imihango itinda kuza
4. Kurwara ukaremba: Kurwara ukamara igihe kinini urembye, kugira impanuka ugatakaza amaraso menshi, gukuramo inda byaba ku bushake cyangwa byizanye na byo bituma imihango itinda kuza.
5. Imiti yo kuboneza urubyaro: Akenshi inshinge, agapira ko mu kuboko, ikinini bafata nyuma yo gukora imibonano, na byo bitinza imihango mu gihe runaka ndetse hari n’abayibura cyangwa yaza ikaza iremereye. Gusa nanone ibinini byo kuboneza urubyaro byo bituma irushaho kujya ku murongo.
6. Stress n’izindi mpinduka: impinduka mu kirere, guhindura ubuzima wari umenyereye kubamo, guhindura aho wabaga (nk’abakobwa bagiye kwiga babayo, kujya mu butumwa bw’akazi se, …) na byo biri mu bituma imihango ihindura uburyo yazagamo.
7. Indwara: Hari uburwayi bunyuranye butuma haba impinduka mu mihango. Muri zo twavuga PCOS (polycystic ovary syndrome), gucura imburagihe (mbere y’imyaka 40), ibibyimba mu mura, ubundi burwayi bushobora gufata imyanya ndangagitsina
8. Gusatira gucura: Iyo uri gusatira gucura, imihango igenda ihindura uko yazaga aho ishobora kwirenza amezi 3 itaje, ubundi ikaza, gutyo gutyo. Ubusanzwe hemezwa ko wamaze gucura iyo hashize amezi 12 akurikirana utabona imihango, utarwaye, udafata imiti iboneza urubyaro.
9. Imisemburo: Kuko imisemburo igira uruhare mu gutuma ubona imihango ku gihe, impinduka muri yo zituma itinda kuza bigasaba kuyishyira ku murongo.

Icyo wakora

Niba ubona uburyo wari usanzwe ubonaho imihango bwahindutse, usabwa kugana muganga igihe cyose:
  1. Imihango imara iminsi 90 yarahagaze kandi nta miti iboneza urubyaro ukoresha, utanatwite
  2. Imihango yawe itangiye guhindagurika kandi mbere yari iringaniye
  3. Ujya mu mihango ukayimaramo iminsi irenga 7
  4. Ugira amaraso menshi cyane uri mu mihango, ku buryo nko mu masaha 2 ibyo wibinze biba byuzuye
  5. Imihango ije mbere y’iminsi 21 cyangwa nyuma y’iminsi 35
  6. Ubona amaraso kandi imihango yari yarahagaze byibuze hashize icyumweru
  7. Ugira uburibwe bukabije mu gihe uri mu mihango

Tumenye ibyerekeye ubwandu bw’amaraso (blood infection)

Ubwandu bw’amaraso akenshi buzwi nka infection y’amaraso (blood infection) ni indwara imaze kugenda yiyongera kandi ihitana benshi iyo itavuwe hakiri kare. Ni indwara benshi batajya basobanukirwa kuko ahanini baba biyumvisha ko n’ubusanzwe iyo winjiwe na mikorobi zijya mu maraso. Muri iyi nkuru tugiye kugusobanurira byimbitse icyiswe ubwandu bw’amaraso nyirizina. Ikibutera, ibimenyetso, uko buvurwa n’uko wabwirinda.

Ubwandu bw’amaraso buterwa n’iki?

Ubusanzwe tugira indwara nyinshi twandura zitewe na mikorobi. Habaho iziterwa na bagiteri, imiyege cyangwa virusi. Uko rero umubiri ugenda uhangana n’izi mikorobi, habaho igihe zimwe muri zo zinjira mu maraso atembera mu mubiri. Ibyo bishobora gutuma ibice by’inyama zo mu nda bibyimba cyangwa bikangirika bitewe n’izo mikorobi zinjiye mu maraso. Nibyo twita ubwandu bw’amaraso.

Kurwara indwara ziterwa na mikorobi ntiwivurize ku gihe cyangwa ntiwivuze neza nibyo soko nyamukuru yo kwandura iyi ndwara. Akenshi indwara zishobora gutuma ugira ubwandu bw’amaraso ni umusonga, mugiga, apendicite, ubwandu bw’umuyoboro w’inkari (UTI) no kuba uri imbagwa mu bitaro.

Ni bande iyi ndwara yibasira?

Iyi ndwara nubwo ntawe itafata ariko hari abo yigirizaho nkana:

    • Abantu bafite ikibazo cy’ubudahangarwa bw’umubiri bwagabanyutse. Abo ni abafite ubwandu bw’agakoko ka SIDA, abarwaye kanseri, kimwe n’abatewe izindi ngingo (impyiko, umwijima,..)
    • Abana bato. Abo ahanini ni abana bari munsi y’umwaka muri rusange, n’abari munsi y’amezi 6 by’umwihariko
    • Abantu bageze mu zabukuru by’umwihariko iyo bafite ubundi burwayi
    • Abarwayi ba diyabete
    • Imbagwa ziri mu bitaro cyangwa zivuyeyo vuba

Ubwandu bw’amaraso burangwa n’iki?

Bitewe nuko hari igihe ifata ibice binyuranye by’umubiri, ibimenyetso rusange ni;

    • Ukuyoba ubwenge,
    • Guhumeka insigane.

Ibindi bimenyetso harimo;

    • Umuriro mwinshi cyane ujyana no gutengurwa no kubira ibyuya
    • Kugabanyuka kw’inshuro wihagarika
    • Isesemi no kuruka
    • Impiswi
    • Rimwe na rimwe gukonja bikabije.
Mikorobe iyo zigeze mu maraso zishegesha umubiri
Mikorobe iyo zigeze mu maraso zishegesha umubiri

Iyi ndwara ivurwa ite?

Kuvura iyi ndwara bisaba kubanza gukora ikizami cy’amaraso hakamenywa mikorobi yateye ikibazo. Akenshi ibizami bikorwa ni ugupima: mikorobi ziri mu maraso, ubwinshi cyangwa ubuke bw’insoro zera, kugabanyuka k’umuvuduko w’amaraso, na aside nyinshi mu maraso (acidose)

Nyuma y’ibi bizami niho hatangwa imiti. Akenshi hatangwa imiti ya antibiyotike iterwa muri serumu cyangwa inyobwa, biterwa nuko umurwayi ameze. Muganga niwe ugena iyo umurwayi agomba gufata agendeye ku bipimo umurwayi afite.

Ese iyi ndwara yakirindwa?

Ku bana bato bisaba kubitaho no gukurikirana buri karwara kose barwaye ugahita umuvuza. Byaba ibicurane, inkorora, gusa ukibona agize umuriro ujyana no kuruka no guhitwa kandi hari indi ndwara yari afite cyangwa akirutse, mwihutane kwa muganaga

Isuku ni isoko y’ubuzima. By’umwihariko ku bantu bari mu bitaro, gukaraba intoki no kwita ku isuku yaho uri byagufasha.

Ibyiza byo koga amazi akonje

Koga amazi akonje, hari bamwe babikunda, abandi bakabitinya, bagahitamo koga amazi ashyushye. Hari n’aboga akonje kubera kubura uko bagira kuko ashyushye yabuze. Nyamara burya buri kintu cyose kigira ibyiza byacyo niyo mpamvu muri iyi nkuru tugiye kurebera hamwe ibyiza byo koga amazi akonje. Amazi avugwa hano muri rusange ni afite dogere hagati ya 10 na 15 za Celcius, nubwo hari aho hakoreshwa amazi ari muri dogere 3.5 nk’uko turi bubibone

Akamaro ko koga amazi akonje

  1. Byongera kuba maso

Kuba maso tuvuga hano si ukudasinzira, ahubwo ni ukuba witeguye neza. Uzumva ko iyo witeye amazi akonje umutima usa n’usimbutse ukikanga. Uko rero bigenda nyuma yo kwitera amazi akonje, ugahumeka witsa cyane bigirira akamaro umubiri kuko winjiza umwuka wa oxygen uhagije. Ibi biguha ingufu, umubiri wawe ukeneye muri uwo munsi.

  1. Bitunganya uruhu n’umusatsi

Ikintu cya mbere cyiza ku musatsi no ku ruhu ni ukoga amazi akonje. Burya amazi ashyushye atuma uruhu rukanyarara ni nayo mpamvu niyo waba woze amazi ashyushye ari byiza kwiyunyuguza akonje kuko bituma utwengehu twari twafungutse cyane twongera kwifunga bityo bikabuza ivumbi n’indi myanda kuba yakinjira mu mubiri. Ku musatsi naho rero bituma ushashagirana, ugakomera kandi ukabyibuha.

  1. Byongera ubudahangarwa no gutembera kw’amaraso

Iyo ucyitera amazi akonje umutima usa n’usimbutse, ibi bigira ingaruka nziza ku miyoboro y’amaraso, aho bituma amaraso atembera neza. By’umwihariko koga amazi akonje bifasha mu kugabanya umuvuduko udasanzwe w’amaraso, kuko bituma imitsi y’amaraso yaguka. Bituma kandi imitsi ivamo imyanda ndetse niba hari n’ahari hipfunditse hagafunguka, ibi bikongerera ingufu ubudahangarwa bw’umubiri.

  1. Bifasha mu gutakaza ibiro

Mu buryo bugoye gusobanura, koga amazi akonje bifasha gutakaza ibiro. Ubusanzwe tugira ibinure by’amoko abiri: ibinure byera n’ibinure by’ikigina. Ibinure byera byiyongera iyo turya Calories nyinshi zirenze izo umubiri wacu ukeneye. Ibi bitera kubyibuha mu rukenyerero, kuzana ibinyenyanza, kubyibuha igikanu, ibi bikaba ari bibi. Ibinure by’ikigina, ari nabyo byiza bifasha umubiri guhorana ubushyuhe, bikaba bikora cyane iyo umubiri ukonje. Iyo rero uhora woga amazi akonje, ibi binure birakoreshwa cyane nuko ibiro bikagenda bigabanyuka buhoro buhoro

  1. Kwihutisha gukora neza kw’imikaya

Uzabona akenshi abasiganwa ku maguru bashyira balafu ku maguru nyuma yo kwirukanka igihe kinini. Ibi si ku busa kuko bifasha imikaya kongera gukora neza nka mbere yo kwiruka. Ubushakashatsi bugaragaza ko kumara byibuze iminota 24 mu mazi akonje hagati ya 10°C na 15°C biruhura imikaya bikagira akamaro hagati y’umunsi umwe n’iminsi 4 nyuma yo kuyikoresha cyane.

  1. Birwanya stress

Ubushakashatsi bwakozwe bwerekanye ko kumara akanya mu mazi akonje bigabanya igipimo cya uric acid mu mubiri. Si byo gusa kuko bwanagaragaje ko bizamura igipimo cya glutathione, ikaba isohora imyanda mu mubiri ndetse ikanatuma ibindi bisohora imyanda mu mubiri bikora ku gipimo cyiza. Ibi byose bifatanyiriza hamwe gutuma umubiri uhangana na stress.

Koga amazi akonje bitera kuruhuka
  1. Bigabanya kwiheba no kwigunga

Koga amazi akonje kandi byagaragaye ko bifasha mu guhangana no kwiheba bigendana no kwigunga. Iyo woze amazi akonje, bituma uruhu rwohereza ubutumwa mu bwonko nuko igisubizo kikaba kurekura imisemburo irwanya kwiheba maze bigatuma ibyiyumviro bikora neza. Ndetse kumara umwanya mu mazi akonje afite 3.5°C ukamaramo iminota hagati ya 2 na 3, ukaruhuka indi 5 ukongera ugasubiramo rimwe, birwanya uburibwe bunyuranye ndetse bikanatuma wumva utuje. Nibyo bizwi nka hydrotherapy.

Muri macye ngibyo ibyiza byo koga amazi akonje.

Ushaka kongera kumenya ibyiza byo koga amazi ashyushye wabisoma hano Ibyiza byo koga amazi ashyushye

Ibyiza byo koga amazi ashyushye

Koga amazi ashyushye, ushobora kuyoga wiyuhagira ariko ushobora no kuyajyamo ukayamaramo iminota hagati ya 5 na 10. Ubwo ni ukuyasuka mu kintu ubasha kujyamo ugakwirwamo.

Hahora ikibazo ku bantu ku kumenya niba koga amazi akonje ari byo byiza cyangwa amazi ashyushye ari yo meza. Nyamara buri cyose gifite akamaro kacyo, niyo mpamvu muri iyi nkuru tugiye kurebera hamwe akamaro aya mazi afite. Mu yindi nkuru tuzavuga ku mazi akonje

Amazi ashyushye avugwa hano ni afite ubushyuhe buri hagati ya 35.5°C na 40.5°C.

Akamaro ko koga amazi ashyushye ku buzima

1. Bituma amaraso atembera neza

Koga amazi ashyushye birwanya indwara zo kuribwa mu ngingo ndetse bikanaruhura imikaya nyuma yo kunanirwa. Ubwo bushyuhe bwayo bufasha amaraso gutembera neza nuko bikoroshya mu ngingo, aho imikaya ifatira ku magufa, ndetse bikoroshya n’imikaya. Nubwo bitavura uburibwe burundu ariko biruhura bikanoroshya uburibwe ndetse biranabyimbura. Ndetse bigira akamaro kuruta massage.

2. Bisukura uruhu

Kuziba k’utwengehu bishobora kuzibirana uburozi n’imyanda mu mubiri cyane cyane ku bakora akazi gatuma batutubikana cyane, n’abakora aho bahurira n’ibivuta byinshi nko mu ma garaje.

Aya mazi afungura twa twenge nuko umubiri ugasohora imyanda ndetse ukongera kumva uruhutse. Aha ni byiza kwiyunyuguza amazi akonje kugirango twa twenge twongere duse n’utwifunga, maze bikurinde kuba wagira imbeho nyuma yo koga kandi umubiri wumve uruhutse neza.

3. Bishyushya umubiri

Kuyoga mu gitondo bishyushya umubiri. Akenshi iyo ubyutse imikaya iba imeze nk’iyahinamiranye. Koga amazi ashyushye na mbere yuko ugira ikindi ukora cyose yewe na siporo, bizafasha umubiri gukora neza no gushyuha.

4. Bivura urukebu

Rimwe na rimwe uzabyuka wumva ubabara ijosi n’intugu, ari byo tumenyereye kwita urukebu, aho guhindukira biba bibabaza. Gusukaho amazi ashyushye mu gihe cy’iminota 10 noneho ukanoga umubiri wose amazi ashyushye bizakuruhura ubwo buribwe bushire.

5. Birwanya inkorora

Wa mwuka ushushye uva muri kwa koga amazi ashyushye iyo uzamukiye mu mazuru woroshya inyama zaho nuko bigatuma ibyo mu mazuru byoroha maze kuribwa mu muhogo no gukorora bikagabanyuka. Aha unashatse ushobora gucanirana ibibabi by’inturusu muri ya mazi maze bigafatanya na wa mwuka kurushaho kuvura mu mazuru no mu mihogo.

Ushobora no gushyiramo amababi y’inturusu

6. Birwanya stress no kubura ibitotsi

Ni ingenzi mu gihe wumva udatuje kandi wananiwe gusinzira. Niba wabuze ibitotsi, kuyoga mu gihe byibuze cy’iminota 10 biruhura umubiri ndetse na roho nuko uturandaryi tugakora neza. Ubishatse wacanirana na lavender.

Ushyizemo na lavender byaba byiza

Muri macye ibi ni byo by’ingenzi koga amazi ashyushye bimarira umubiri wacu. Mu nkuru zizaza tuzanareba noneho akamaro ko koga amazi akonje.

WIBUKE KO AMAZI ASHYUSHYE TUVUGA HANO ATAGOMBA KURENZA 40.5°C, NANONE NTAJYE MUNSI YA 35.5°C.

Zimwe muri siporo umugore utwite yemerewe gukora

Kuva ku muto kugeza ku mukuru twese dukenera siporo dore ko ari ingenzi mu gutuma tugira amagara mazima.

Usanga nyamara abantu bibaza niba umugore utwite nawe yemerewe gukora siporo, ndetse bakibaza niba abyemerewe izo yemerewe izo ari zo.

Ni muri urwo rwego rero hano twaguteguriye amoko agera kuri atanu ya siporo nziza ku mugore utwite, ndetse akarusho akaba ari siporo yakorera no mu rugo atagombeye kujya mu mazu yagenewe gukora siporo.

Kandi izi siporo zikaba zemewe gukorwa n’umugore wese utwite, uko inda yaba ingana kose (mu mezi)

Siporo eshanu nziza ku mugore utwite

 

  1. Plié

Iyi siporo yitwa plié dore uburyo ikorwamo:

  • Hagarara iruhande rw’intebe ndende (chaise) ufatisheho ikiganza noneho akandi kaboko ugafatishe ku kibero cy’ukuguru biri kumwe.
  • Tandukanya amaguru ariko ku buryo budakabije gusa uko inda ikura niko usabwa kurushaho kuyatandukanya
  • Manuka buhoro nk’ugiye gusutama ariko wemye, udahese umugongo, wongere uzamuke uhagarare wemye.
  • Mbere yo kuzamuka banza wegeranye imbaraga noneho ka kaboko gafashe ku ntebe ariko wishingikirizaho uzamuke neza.

Ibi ubikora inshuro ushoboye, wakumva unaniwe ukarekera aho

Akamaro: Iyi siporo ikomeza inyama z’ibibero n’amatako ndetse igatuma n’ikibuno kimera neza. Ikindi ni uko ituma umubiri ugira uburinganire

  1. Urubavu

Iyi ni siporo ikorwa uryamiye urubavu, ni nayo mpamvu tuyise urubavu.

Uko ikorwa:

  • Ryamira urubavu rw’iburyo wiseguye akaboko
  • Hina ukuguru uryamiye (kw’iburyo) bikore imfuruka ya 45° (uguhina bidakabije) naho ukw’imoso ukurambure
  • Kugirango ube ukomeye, ukuboko kw’imoso gufatishe hasi
  • Zamura akaguru k’imoso ugeze aho ushobora ukarekereyo umwanya ushoboye
  • Mu kuruhuka, gahine noneho urambure ak’iburyo.

Ibi ubisubiremo inshuro zingana ku mpande zose, ibyo wari wakoreye iburyo noneho ubikorere ibumoso

Akamaro: iyi siporo ikomeza ibibero amatako n’inda

  1. Plank

Iyi siporo yenda kumera nko gukora pompage (push-up).

Uko ikorwa:

  • Mera nk’ugiye gukambakamba, ariko upfukamye
  • Noneho wishingikirije ku nkokora, ni ukuvuga igice cy’ukuboko cyo hepfo cyose kiri hasi, urambure amaguru uyajyana inyuma
  • Umubiri wawe ube ugororotse n’amaguru arambuye neza ashinze ku mano kandi ntiwikomeze mu nda

Witsa nka kabiri cyangwa gatatu, gusa ushoboye wanageza kuri gatanu, ukagarura amaguru imbere (upfukamye) noneho wamara kuruhuka ugasubiramo. Ubikora inshuro ubashije

Akamaro: iyi siporo ikomeza inda, amaboko n’umugongo.

 

  1. Curl and Lift

Iyi ni siporo iri muri siporo zo guterura uretse ko hano udaterura ibiremereye

Uko ikorwa:

  • Icara ku ntebe yaba chaise cyangwa agatabureti, ariko wicare aho irangirira, mbese wicaze agace k’inyuma k’ikibuno
  • Mu kwicara ube wemye, umugongo ugororotse mbese udahese umugongo
  • Ni byiza ko iyo ntebe ituma wicara ibirenge bikora hasi neza kandi udatunnye amavi
  • Muri buri kiganza fatiramo ikintu gipima ibiro hagati ya 2.5 na 4 ugipfumbatije (byiza wakoresha udukoresho twabugenewe)
  • Hina inkokora ku buryo mu nkokora hakora imfuruka igororotse, akaboko ko hejuru gafashe ku mubiri
  • Bikore inshuro ushobora hagati y’inshuro n’indi uruhuka.
  • Mu gupfumbatiza, ibiganza bibe birebana

Akamaro: ibi bikomeza ibizigira, inkokora n’amaboko muri rusange

 

  1. Akaboko

Nanone iyi ni siporo twavuga ko ivanga guterura n’ibimeze nka pompage

Uko ikorwa:

  • Pfukamisha ivi ry’iburyo ku ntebe (ahicarwa), imoso ihagaze irambuye
  • Unama ku buryo umugongo uba uringaniye no hasi noneho ufatishe akaboko k’iburyo ku ntebe (ahicarwa)
  • Mu kaboko k’imoso terura igifite ibiro hagati ya 2.5 na 4 akaboko gahinnye ariko kareba hasi, ikiganza kikureba
  • Uko akaboko gahinnye bikore imfuruka igororotse
  • Mara akanya utyo, noneho wongere urambure akaboko ukamanura
  • Bikore kuri buri ruhande, rumwe niruruha ukoreshe urundi

Akamaro: bikomeza umugongo, ibizigira n’imikaya y’ukuboko

Icyitonderwa

 

Izi si zo siporo zonyine umugore utwite yakora kuko aba asabwa no kugenda ndetse iyo inda ikiri ntoya aba ashobora gukora siporo yo kwiruka n’iyo gutwara igare cyangwa koga gusa zo uko inda igenda ikura asabwa kugenda azigabanya.

Utwite wemerewe koga rwose gusa uko ugenda unanirwa ukazabihagarika

Icyakora ntibyemewe na rimwe ko umugore utwite akora abdomino (sit-ups), cyangwa siporo yose akora agaramye

Umugore utwite ntiyemerewe gukora abdomino

Gusa izi twaguhitiyemo igihe cyose wazikora, amezi yose inda yaba ifite.

Mu gitondo cyangwa nimugoroba? Ni iyihe saha nziza yo gukora imibonano

Kuva na kera usanga bitavugwaho rumwe aho bamwe bemeza ko igihe cyiza ari mu gitondo, aho basobanura ko ari bwo umuntu aba yaruhutse, muba mumaze amasaha muri kumwe mu buriri n’izindi mpamvu. Abandi bakavuga ko ibyiza ari nijoro kuko muhita mugwa agacuho mukiryamira kandi mugasinzira neza.

Ese ubundi ubikoze igihe cyose muboneye umwanya hari ikibazo? Ese ubushakashatsi bubivugaho iki? Iyi nkuru igiye kubiva imuzingo.

Imiterere y’abagabo n’abagore iratandukanye kandi n’imikorere y’imisemburo yacu si imwe, ni nayo mpamvu usanga amasaha dushakiraho cyane gukora imibonano atari amwe.

Testosterone: abagabo usanga umusemburo wa testosterone uba mwinshi hagati ya saa kumi za mu gitondo na saa tatu z’igitondo. Uyu musemburo kuko ari wo utera ubushake ni na wo utuma abagabo bakanguka igitsina cyareze. Kuri bo rero ni cyo gihe cyiza cyo gukora imibonano. Igitangaje ahubwo usanga abagore bo muri ayo masaha ya mu gitondo uyu musemburo uba wagabanyutse, bivuze ko kuri bo ubushake buba ari bucye.

Itandukaniro mu mpinduka ku misemburo: irindi tandukaniro ku bagabo n’abagore ni uko ku bagabo usanga umusemburo wa testosterone uhinduka ku gipimo kiri hagati ya 25% na 50% ku munsi, aho usanga uba mwinshi mu gitondo, buri munsi. Naho abagore bo iyi testosterone izamuka cyane mu gihe bari mu burumbuke no mu gihe batwite, akaba ari cyo gihe usanga na bo ubushake bwabaye bwinshi

Isuku: Abagore benshi baha agaciro isuku mbere yo gukora imibonano. Kuri bo ni byiza gukora imibonano nimugoroba umaze koga, naho mu gitondo ukangutse, utaroza mu kanwa, ibyuya umubiri wose bishobora kubangamira uburyohe bw’imibonano, mu gihe umugabo we ibyo ahanini atabyitaho aba akururwa nuko umubiri we ubishaka.

Tugendeye ku byo tubonye hejuru wasanga ku bagore isaha nziza ari nimugoroba, naho ku bagabo isaha nziza ikaba mu gitondo.

Gusa ubushakashatsi bwagaragaje ko ubusanzwe isaha ya saa cyenda z’amanywa ari yo abagabo n’abagore baba bahuje imyumvire, kuko ku bagabo estrogen iba yazamutse ikabafasha kumva bagize ibyiyumviro n’amarangamutima aho gukoreshwa n’umubiri gusa. Icyakora benshi iyi saha ntibayishobora kubera kuba bari mu turimo tunyuranye.

Gusa hari ibyo wakora

 

Niba ushaka kuryoherwa n’imibonano ya mu gitondo

    1. Ha agaciro inyungu zirimo: Nyuma y’imibonano umusemburo wa vasopresin urazamuka, bigatuma abagabo barushaho kumva bakunze abagore babo. Ibi bituma akorana umwete mu kazi kandi agakora azirikana umugore we
    2. Bitware buhoro: Wihita winjira mu gikorwa kuko ku mugabo igitsina gishobora guhita gitakaza umurego. Mubanze gupfumbatana, kuganira amagambo aryoshye, no gushimagiza umugore bituma muhuza imyumvire
    3. Ryama kare: Kuryama utinze bituma testosterone igabanyuka bityo na mu gitondo ntibe ihagije cyane. Ikindi ku bakunda ibitotsi bya mu gitondo, abazinduka bajya mu kazi, kuryama kare bizatuma mukanguka kare mubone akanya ko kunezezanya

 

Niba ushaka kuryoherwa n’imibonano ya nijoro

    1. Mubanze murebane siporo mukunda: Cyane cyane siporo zo guhangana nk’umupira, cyangwa namwe ubwanyu mukine nk’amakarita, igisoro, dame, n’indi mikino isaba ko hagira uruhande rutsinda. Bituma mwinjira mu gikorwa mwishimye
    2. Mutegurane: Nubwo mutari hamwe ariko tangira hakiri kare umwoherereze ubutumwa bugufi bwo kumubwira ko umukunda, umukumbuye, umwishimira, n’ibindi binyuranye bizamura intekerezo ze n’imisemburo ye ikajya mu rugero rwiza
    3. Mukorane siporo: Mushobora gufata akanya mugatemberana, mugakora siporo yo kwiruka cyangwa gutwara igare cyangwa koga, byibuze iminota 30 muri kumwe, mwarangiza mukajyana koga. Bituma mwumva rukuruzi hagati yanyu kandi bifasha mwembi kuryoherwa naho umugore bikamufasha kurangiza bitamugoye

 

Dusoza

Ntabwo abantu twese turemye kimwe. Niba uwawe akunda kubikora saa sita za ku manywa si igitangaza. Icyiza ni uko mwese mubikora mubishaka kandi mwishimye, ndetse ubishaka agategura mugenzi we bihagije ku buryo na we bimujyamo.

Nkore iki ngo nanjye nkundwe?

Gukunda no gukundwa ni ibintu bibiri biba byiza iyo bigendanye nyamara ntibizagutangaze kumva hari umuntu uvuga ati mbona abantu bose banyanga, baranzira haba mu kazi no mu baturanyi, mu gihe hari undi usanga abato n’abakuze bamwishyikiraho

Ibi kandi biba mu ngeri zose, abayobozi, abaganga, abarimu, abakozi, rubanda rusanzwe, hose usangamo abantu b’ibyiciro bibiri

Kimwe mu kizakwereka ko ukunzwe aho uri; ni uko mu gihe udahari uzasanga babaririza, niba ari aho ukora bati turaza ari uko ahageze…

Gusa gukundwa burya bisaba ko nawe ubigiramo uruhare waba ubizi cyangwa utabizi.

Uyu munsi tugiye kurebera hamwe ingingo usabwa kuzuza kugirango ubashe kongera abagukunda n’abakwishimira kandi urasanga kuzuzuza bitagoye, Nubwo nanone twese tutoroherwa n’ibintu kimwe

  1. Buri gihe girira abandi uko ushaka kugenzerezwa

Ese umuntu agututse cyangwa agusuzuguye wumva byagushimisha? Niba igisubizo ari OYA, nawe iyo mico niba wari uyiyiziho nicyo gihe ngo uhinduke. Nugera mu bihe bikomeye, aho usabwa kugira icyo ukora jya wibaza uti ese ari jyewe nakifuza ko ibi babinkorera? Umwanzuro uzafata niwo uzakwereka niba wakundwa cyangwa utakundwa.

  1. Fasha abandi

Uwo wabuze umuganiriza, uwo ugukeneyeho inama, ubufasha bwaba ubw’amaboko cyangwa amafaranga, uwo ukugannye yashobewe, umwakira ute? Ku bizera Imana gufasha niri mu nshingano zabo z’ibanze kandi bigendana n’urukundo rwitwa ITEGEKO RY’IZAHABU
Uko ufasha mu byoroshye cyangwa ibikomeye, niko nawe uba utuma imitima myinshi ikugana.

  1. Sabana

Gusabana bituma benshi bakwishyikiraho. Wikumva ko wageze mu rwego utaganira n’umukozi wawe cyangwa utataramana n’umuturanyi. Gusabana haba mu byishimo no mu byago, kwegera abandi nabo ukabafungurira inzugi z’iwawe mu mutima bizakongerera inshuti

  1. Menya kumva abandi

Nta kinezeza nko kubwira umuntu ukabona ko aguteze amatwi kandi ashishikariye kukumva. Gusa nanone menya kumva ariko wirinde kuvuga cyane cyane ibitakureba kuko abakugana bakakubitsa ibanga baba bashaka inama n’ubufasha bwawe. Ibi bizatuma bakubonamo ingenzi

  1. Menya gushima

Umuturanyi yaguze ikibanza, yarangije ishuri, uwo mukorana azamuwe mu ntera, ibyo ntibikwiye kugutera ishyari kuko buri wese agira igeno rye. Ahubwo muri ibyo byishimo byabo ifatanya nabo, ubereke ko unejejwe n’ibyo bagezeho. Ababyaye, abakoze indi minsi mikuru inyuranye, ifatanya nabo muri ibyo byishimo.

  1. Kunda abandi

Twabivuze tugitangira ngo uko wifuza kugirirwa banza nawe ubigirire abandi. Niba ushaka gukundwa banza nawe ubakunde. Nubigira inshingano undi nawe akabigira inshingano, bizaba igikorwa ngirana nuko ukunde kandi ukundwe

  1. Ba wowe ubwawe

Hai igihe wakiyorosa urundi ruhu kugirango ugire abo unezeza nyamara nibigera aho ugaragaza wowe nyawe abakwibeshyeho bazakwanga banakwangishe abandi kuko uba ugaragaye nk’indyarya. Uwo uri we, niba ubona ko bidakwiye hinduka ariko ntiwihishire. Ahantu hose, muri byose igaragaze uko uri ni naho ugukosora azabona aho ahera kandi ugufasha akabona aho abihera

  1. Ikunde

Ujya gutera uburezi arabwibanza nyine. Banza nawe wikunde, wigirire impuhwe, wiyiteho nibwo uzabasha gukurura abandi bakagukunda nawe. Kandi erega uko wiyitaho ni naho ubonera ibyiza byawe ukabiteza imbere naho ibibi bikuriho (imico mibi) ukabasha kubigendera kure no kubirwanya.

NKWIFURIJE KUGIRA INSHUTI NZIZA NYINSHI