Guhekenya amenyo: Menya byinshi

Guhekenya amenyo ni ibintu usanga twitirira impamvu zinyuranye aho bamwe babihuza n’umujinya, agahinda se, nyamara burya binashobora kuba bumwe mu buryo umubiri ukoresha ukurinda urupfu rutewe no guhera umwuka usinziriye nk’uko muri iyi nkuru tugiye kurebera hamwe binshi ku guhekenya amenyo. Uku guhekenya amenyo tuvuga kuri mu buryo bwinshi aho bamwe bayahekenya ku bushake (kubera uburakari ahanini) abandi bakayahekenya batabizi nka nijoro basonziriye.

BITERWA N’IKI?

Nta mpamvu imwe wavugako itera guhekenya amenyo ahubwo habaho impamvu zinyuranye .

  1. Guhekenya amenyo uri maso byo ubusanzwe biterwa n’umujinya, stress, ubwoba cyangwa se kuba ushaka kwita cyane ku byo uri gukora.
  2. Guhekenya amenyo usinziriye byo rero bituruka ku mpamvu zinyuranye. Harimo kuba akarande mu muryango, kuryama unaniwe cyane, kuryama ufite agahinda n’umujinya.
  3. Usanga nanone abana bato bahekenya amenyo bakura bigashira. Kuba mu miterere yawe kandi urangwa no kuba igikuke, gukora cyane no guhatana kenshi nabyo bitera kuba wahekenya amenyo nijoro.
  4. Imiti imwe cyane cyane iy’uburwayi bwo mu mutwe, ndetse n’irwanya kwiheba no kwigunga ishobora nayo gutera iki kibazo.
  5. Kunywa inzoga, itabi, ibirimo ikawa nyinshi n’ibiyobyabwenge nabyo byakongera ibyago byo guhekenya amenyo
  6. Ikimaze kuvumburwa nanone ni uko guhekenya amenyo bishobora gukoreshwa n’umubiri nka bumwe mu buryo bwo kwitabara cyane cyane ku bakunze kugira ikibazo cyo kuba bahera umwuka basinziriye, nuko kwa guhekenya amenyo bikabatabara.
  7. Izindi ndwara zabitera harimo igicuri, ikirungurira, indwara yo kubura ubwenge bwibutsa n’iyo gususumira ikunze gufata abageze mu zabukuru.

BIRANGWA N’IKI?

Kenshi iyo urara wenyine ntiwapfa kumenya ko iyo usinziriye uhekenya amenyo kuko iyo bidakabije nta n’ingaruka wabona. Umenya ko uhekenya amenyo iyo uraranye n’umuntu kuko ushobora kuyahekenya akiri maso cyangwa se ukayahekenya cyane ukamukangura.

Mu bimenyetso rero harimo:

  • Amenyo asennye cyane, asadutse
  • Amenyo adafiteho agashishwa k’inyuma ukababara uyoza cyangwa hakozeho ibikonje n’ibishyushye
  • Kubabara amenyo cyane cyane ukangutse
  • Kumva ishinya inaniwe ndetse inzasaya ukumva zidakora neza wakasama ukababara
  • Kuremererwa umutwe bihereye ahanini mu misaya
  • Kudasinzira neza

NI RYARI NAKIVUZA

Guhekenya amenyo ubwabyo iyo bidakabije si ikibazo gusa iyo bikabije, kandi ukaba uri kwangirika amenyo bisaba kujya kwivuza gusa ni byiza kuvura ikibitera kuko iyo igitera guhekenya amenyo kivuyeho kwa kuyahekenya birashira.

Bamwe bahita bitabaza akantu baraza mu menyo ko kuyarinda gusa si byiza kuko biramutse biterwa nuko umubiri uri kwitabara ahubwo waba ugiye kuwushyira mu kaga kurutaho. Mu burwayi bwose ntitukavure ibimenyetso, havurwa indwara

Ntukice gitera jya wica ikibimutera.

Umwihariko w’imbuto z’umuhondo

Uretse kuba no kuzireba biba binogeye ijisho, ariko kandi imbuto zisa umuhondo iyo zihiye (imbere cyangwa inyuma) zifite umwihariko mu kugirira umubiri akamaro. Izi ni imbuto kuva ku zifite umuhondo weruruka kugeza ku zifite umuhondo usatira orange. Muri zo twavuga indimu, amacunga, pamplemousse, imineke, pome y’umuhondo, umwembe, inanasi, ipapayi, mandarine, clementine, n’izindi tutarondora hano.

Izi mbuto zikungahaye kuri vitamin C, flavonoids, lycopene, potasiyumu na beta-carotene ihinduka vitamin A iyo igeze mu mubiri.

Umwihariko wazo

1. Kuba zikungahaye kuri vitamin C bizishyira ku isonga mu kongerera ingufu ubudahangarwa bw’umubiri. Si ibyo gusa kuko ifasha uruhu kudasaza ahubwo rugahora rugaragaza itoto kubera iyi vitamin ifasha umubiri gukora collagen ituma rutazana iminkanyari

2. Ubwinshi bwa vitamin C ibonekamo kandi bufasha mu ngingo (ihiniro) gukora neza ndetse n’amagufa akaba ameze neza

3. Ya beta-carotene iyo igeze mu mubiri ihinduka vitamin A ikaba ingenzi ku gutuma ugira amaso mazima kandi akora neza ndetse bikakurinda ubuhumyi bwo mu zabukuru no kutabasha kureba neza iyo bwije.

4. Ibirwanya uburozi bibonekamo bifasha mu gusohora imyanda n’uburozi mu mubiri (bizanwa n’imikorere y’umubiri) kandi ku bagabo bibarinda kanseri ya porositate

5. Ni imbuto nziza ku mikorere y’umutima kuko zibonekamo potasiyumu bikazifasha gutuma umuvuduko w’amaraso uringanira ndetse bikanaringaniza igipimo cya pH y’umubiri.

6. Niba ukirutse, izi mbuto ni nziza mu kugufasha gusubirana agatege ndetse niba wanakoze impanuka ukavunika, izi mbuto zifasha amagufa kwisana vuba.

7. Izi mbuto kandi zibonekamo fibres zifasha mu igogorwa dore ko inanasi n’ipapayi biza ku isonga mu kukuvura impatwe.

Dusoza twibutseko umutobe uvuye muri izi mbuto udatekwa kuko waba wangije vitamin C ibonekamo kandi ari yo iri ku ruhembe rw’imbere mu gutuma zigira umwihariko.

Reka nsoze ngira nti muryoherwe

Zimwe muri vitamini zagufasha kugira uruhu rwiza

Ntawe utifuza uruhu rwiza ni nayo mpamvu twisiga amavuta anyuranye, abandi bakitabaza abaganga b’uruhu mu gihe babonye impinduka ku ruhu rwabo.
Nyamara nkuko duhora tubivuga turi ibyo turya. Bivuze ko n’uruhu rwacu ruba rwiza cyangwa rubi rimwe na rimwe bitewe n’amafunguro dufata.
Amafunguro dufata abonekamo intungamubiri zinyuranye muri zo harimo vitamini. Vitamini zigira akamaro ahanyuranye ku mubiri wacu, hari izongera ubudahangarwa, izirinda inyama zo mu nda, iziturinda kanseri, ndetse burya hanabaho vitamini z’ingenzi ku ruhu. Izo ni vitamini zizwiho kuba zifasha mu kurinda uruhu gusaza, kwangirika, gukanyarara, kugira ibiheri se, gusatagurika n’ibindi bibazo binyuranye. Ni zo tugiye kuvugaho muri iyi nkuru.

  1. VITAMINI A

    main-qimg-4a816553c9ff0e406c2b6a44ff2567291029410607.jpg
    Amwe mu mafunguro wasangamo vitamini A

Iyi vitamin ikora nk’isukura umubiri iwukuramo uburozi n’imyanda nuko byagera ku ruhu ikarufasha kutagira iminkanyari. Ni vitamin ushobora gusanga yongerwa mu mavuta yo kwisiga ariko kandi inaboneka mu byo turya cyane cyane imbuto n’imboga. Iboneka mu birayi, karoti, epinari, imyembe, avoka ndetse tunayisanga mu mata, amagi n’inyama n’ahandi hanyuranye.

  1. VITAMINI B3

    Selection of food that is good for the health and
    Aho dusanga vitamini B3

Iyi vitamin initwa kandi niacin ni vitamin iboneka mu mafunguro anyuranye yaba akomoka ku bimera ndetse no ku matungo. Uretse kuba ari vitamin y’ingenzi ku ruhu ni na vitamin y’ingenzi ku bwonko n’urwungano rw’imyakura ndetse n’insoro z’amaraso.
Iyi vitamin ku ruhu ikaba ifasha mu kurinda uruhu gusaza imburagihe, ndetse ifasha uruhu gucya. Amavuta uzabona ko arimo niacinamide, uzamenye ko yongewemo ibifitanye isano n’iyi vitamin.
Mu mafunguro tukaba tuyisanga mu bihumyo, inyama y’inkoko, inyama z’inka zitunzwe no kurisha, urunyogwe, ubunyobwa, ifi, inyama y’umwijima, avoka n’ahandi.

  1. VITAMINI B5

 

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Aha wahakura vitamini B5

Iyi vitamin kandi yitwa pantothenic acid cyangwa panthenol. Ku ruhu akamaro kayo k’ingenzi ni ukururinda kumagara no kurinda kurwara umwera. Iyi vitamin ikaba ibuza ko uruhu rutakaza amazi ndetse ikanaba ingenzi mu gufasha uruhu gukomeza kurinda umubiri ibyawinjiramo binyuze mu ruhu.
Mu mafunguro tuyisanga mu nyama y’inkoko, avoka, impeke zuzuye (amasaka, ibigori, ingano …), umuhondo w’igi, inyama y’umwijima, amashu, ubunyobwa n’ahandi.

  1. VITAMINI B9

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Aho wasanga folic acid

Iyi vitamin kandi initwa folate cyangwa folic acid akenshi tuyiziho koi fatwa n’abagore batwite kuko ari ingenzi mu mikurire y’umwana. Umwihariko wayo ni uko igira uruhare mu gukorwa k’uturemangingofatizo dushyashya. Ku ruhu akamaro k’iyi vitamin ni ugufasha ikorwa rya collagen bituma uruhu rugira ireme, rukomera.
Mu mafunguro iboneka muri avoka, amagi, amashu, imboga rwatsi, amacunga, beterave …

  1. VITAMINI C

 

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Vitamini C iboneka cyane mu mbuto

Iyi vitamin ifite umwihariko wo gufasha umubiri wacu kongerera ingufu ubudahangarwa. Ku ruhu ifatanya na vitamin B9 mu ikorwa rya collagen no gutuma uruhu rugira ireme, rugakomera. Inarinda kandi uruhu kuba rwakangizwa n’imyanda iturutse mu mubiri imbere ndetse inarinda uruhu kwangizwa n’izuba.
Mu mafunguro tuyisanga mu macunga, indimu, poivron, amashu, inyanya n’izindi mboga zinyuranye.

  1. VITAMINI D

Can-vitamin-D-make-you-stronger-Study-makes-a-case_wrbm_large
Vitamini D ntiva ku kazuba gusa

Kota akazuba k’agasusuruko cyangwa ka kiberinka iminota 15 bituma umubiri wawe ubasha gukora iyi vitamin. Nyamara burya hanabaho amafunguro abonekamo iyi vitamin nk’ibihumyo, amagi, n’amafi. Iyi vitamin ku ruhu irurinda indwara zaruzaho zirimo ibisebe byizanye, izindi ndwara z’uruhu kandi irurinda kumagara aho ifatanya na sebum (ibinure biba mu ruhu bituma ruyaga iyo ruhuye n’izuba) mu gutuma uruhu rugira amavuta yarwo. Gusa izuba ry’igikatu ryangiza imikorere yabyo niyo mpamvu usabwa kuryirinda kuko ryanagutera kanseri y’uruhu.

  1. VITAMINI E

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Amafunguro wasangamo vitamini E

Iyi vitamin yo ifite umwihariko kuko irarurinda, yaba iminkanyari, indwara zituruka ku miyege, kururinda ibiheri n’ibishishi kandi ituma ugira uruhu rucyeye pe. Kimwe na vitamin C kandi nayo igira uruhare mu kongera ubudahangarwa no gusohora uburozi mu mubiri. Kuri ubu biragoye kuba wabona amavuta yo kwisiga itongewemo, ndetse ubu hanaboneka amavuta akoze muri iyi vitamin gusa, n’ibinini bikoze muri yo. Ibi byose ni ukugufasha kugira uruhu rwiza kandi rucyeye.

Mu byo turya tuyisanga mu bunyobwa, utubuto nka sezame, ibihwagari, almond, inzuzi z’ibihaza, amavuta ava ku bimera (aya dutekesha), imbuto n’imboga.

  1. VITAMINI K

Vitamin-k
Vitamini K wayisanga hano

Iyi vitamin tuyiziho ko ifasha amaraso kuvura vuba (gukama) iyo ukomeretse cyangwa uri kuva imyuna n’andi maraso ashobora kuva bitewe n’impamvu zinyuranye. Bivuze ko ku ruhu ifasha mu kurusana iyo rwakomeretse ndetse ikanakurinda gutakaza amaraso menshi. Si ibi gusa kuko inarinda ibibara bishobora kuza ku ruhu, indwara y’imitsi yiboheranya bikagaragara, inkovu ndetse inarinda kuzana amaribori adafite gahunda (menshi kandi aryana).
Amafunguro tubonamo iyi vitamin ni amashu mu moko yayo yose, amata, avoka, inyama y’umwijima n’ahandi hanyuranye.

DUSOZA

Kugirango ugire uruhu rwiza kandi rucyeye ntibigarukira ku kurya ibirufasha kuba rwiza ahubwo binasaba kwirinda ibirwangiza. Umwanzi wa mbere w’uruhu rwawe ni izuba ry’igikatu hagakurikiraho ibyo urusiga bitari byiza by’umwihariko amavuta arimo hydroquinone (kuri ubu basigaye biyandikiraho HQ gusa, cyangwa quinol cyangwa se benzene diol, aya yose akaba amazina avuga hydroquinone; nubibona ku mavuta uzamenye ko ari hydroquinone bavugaga), ubukonje bukabije ndetse n’ibindi byose byarwangiza.
Ibi nubyirinda, ubundi ukirira amafunguro abonekamo izi vitamin uzaba uri kujya mu mubare w’abafite uruhu rwiza kandi rw’umwimerere.

Seleri mu kongerera abagore amavangingo

Seleri ni rumwe mu mboga zikoreshwa nk’ibirungo nyamara zikaba zifite ibindi byinshi binyuranye kandi byiza zimariye umuntu.

Kimwe muri byo ni uko umutobe wazo ufasha abagore ubongerera amavangingo asohoka mu gihe cy’imibonano mpuzabitsina benshi bita amazi, ibinyare, n’andi mazina anyuranye

Uko bikorwa

  • Fata seleri uzishyire mu kamashini kagenewe gukora imitobe, ubundi usye, umimine unywe uwo mutobe. Kugirango birekure wongeramo utuzi dutetse kuko uyu mutobe wo ntutekwa. Udafite akamashini kabugenewe wakoresha agasekuru gasukuye neza
  • Uyu mutobe jya uwunywa buri munsi uzabona impinduka vuba cyane.
Urugero rw’imashini ikoreshwa mu gusya

Icyitonderwa

  1. Uyu mutobe si mwiza ku mugore utwite kuko ushobora guhungabanya umwana uri mu nda.
  2. Ni byiza kandi gukoresha seleri zisa n’icyatsi cyane kuko nizo zigira akamaro cyane kurenza izifite ibara ryeruruka.

Amamesa, amavuta atemerewe abashaka gutakaza ibiro

Amamesa aza ku mwanya w’imbere mu mavuta aribwa cyane ku isi kuko yihariye kimwe cya gatatu cy’amavuta yo kurya akorwa ku isi yose. Ni mu gihe kuko ugereranyije n’andi mavuta niyo ahendutse nyamara kandi kuribwa kwayo kugibwaho impaka zinyuranye. Bamwe bayasingiza ubwiza dore ko atabamo cholesterol mbi (kuko akomoka ku bimera), akaba amavuta aryoshya isombe, abandi bakayashinja kuba ashobora gutera zimwe mu ndwara z’umutima na kanseri zinyuranye. Ese ukuri ni ukuhe? Ese kurya amamesa ni byiza cyangwa ni bibi? Nibyo tugiye kurebera hamwe muri iyi nkuru.

 

Amamesa ni iki

 

Amamesa (huile de palme/palm oil) ni amavuta akorwa akuwe mu mbuto z’igiti cyitwa umunazi (Elaeis guineensis) kikaba igiti gifite inkomoko mu bihugu bya Afurika y’amajyepfo na Afurika y’iburengerazuba. Bivugwa ko kuribwa kwayo bihera mu myaka isaga 5000 ishize.

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Umunazi, igiti cyeraho imbuto zivamo amamesa

Amamesa ni amavuta asa n’afashe iyo atarahura n’ubushyuhe akaba atangira kuyenga iyo ubushyuhe bugeze kuri dogere 35 za Selisiyusi (35°C), ni ukuvuga ubushyuhe busatira ubw’umubiri w’umuntu dore ko bwo bugera kuri dogere 37.

 

Akoreshwa ate

  • Amamesa uretse kuba akoreshwa mu gukaranga ibyo kurya aho abanza gucamutswa kugirango ayenge cyangwa se agashyirwa mu isombe, anasigwa ku rugara rw’inkono bikayirinda kubira.
  • Amamesa kandi aratunganywa agakorwamo ubuto bukunze gukoreshwa mu gukora ifiriti kuko atinda kugera mu gihe cyo kuba yatumuka (smoke point) kuko bisaba 232°C.
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Aratunganywa agakorwamo ubuto bukoreshwa mu guteka ifiriti

  • Akoreshwa kandi mu byo kurya bishyirwa mu makopo, mu gukora amavuta yo kwisiga, amasabune ndetse n’imiti y’amenyo
  • Anakoreshwa mu gukora kandi biodiesel ishobora gusimbura essence.

 

Intungamubiri zirimo

Mu kiyiko kimwe cyayo (ni nka 14g) dusangamo:

  • Calories 114
  • Ibinure 14g

    • Ibinure byuzuye 7g
    • Ibinure bituzuye bidakomatanye 5g
    • Ibinure bituzuye bikomatanye 1.5g

  • Vitamin E ingana na 11% y’ikenewe ku munsi

Nkuko bigaragara amamesa agizwe 100% n’ibinure aho dusangamo 50% ibinure byuzuye.

Muri byo harimo palmitic acid iyi ikaba yihariye 44% y’ibigize amamesa ari nabyo bivamo calories (igipimo cy’ingufu).

Ibara ryayo ryerekana ko harimo beta-carotene iyi ikaba ihinduka vitamin A iyo igeze mu mubiri.

 

Nkuko twabivuze agira ibyiza ageza ku buzima gusa akanaba hari ibindi ashinjwa bibi nkuko turi bubibone

Akamaro ku buzima

 

  1. Gufasha ubwonko

Mu mamesa dusangamo tocotrienols bumwe mu bwoko bwa vitamin E ikaba izwiho kuvana imyanda n’uburozi mu mubiri bityo bigafasha ubwonko mu mikorere yabwo.

Birinda stroke, indwara yo kwibagirwa ndetse bikanarinda kuba ubwonko bwakangirika

  1. Umutima

Kurya amamesa bifasha mu kurinda indwara z’umutima kuko aya mavuta nta cholesterol ibamo. Gusa nubwo itabamo, siyo yonyine itera indwara z’umutima bityo kurya amamesa ntibyagukingira izi ndwara.

  1. Kuzamura igipimo cya vitamin A

Ku bantu bafite ikibazo cyo kubura vitamin A kurya amamesa byabafasha kuzamura igipimo cyayo.

Ku bagore batwite n’abonsa amamesa atuma babona vitamin A ihagije muri bo.

 

Ingaruka mbi zizanwa no kurya amamesa

 

Nkuko twabivuze, amamesa ari mu mavuta atavugwaho rumwe ku byiza n’ibibi byayo.

 

  1. Ubushakashatsi bugaragaza ko nubwo atabamo cholesterol ariko kuyarya bizamura igipimo cya cholesterol mbi (LDL) iyi ikaba igira uruhare mu kurwara indwara zinyuranye z’umutima.

 

  1. Gukoresha amamesa yacamukijwe inshuro nyinshi (nko kuyatekesha ifiriti asigaye ukazongera kuyatekesha) bituma mu miyoboro y’imitsi hazamo ibimeze nk’ingese bikaba byatera umuvuduko ukabije w’amaraso, stroke itewe nuko imitsi yazibye ndetse na kanseri zinyuranye.
  2. Kuyarya menshi na kenshi kandi bikaba byatera umubyibuho ukabije kuko nkuko twabibonye amamesa ni 100% ibinure.

 

Umwanzuro

 

Kurya amamesa ubwabyo si bibi ahubwo uburyo uyaryamo, inshuro uyaryamo ni byo bikururira ingorane mbi ubuzima bwawe. Kuyarya gacye kandi macye, ukibuka gucamutsa ayo utekesha gusa ntasigare ni bimwe mu byakurinda ingaruka ziterwa no kuyakoresha nabi.

Gusa niba uri kuri gahunda yo kugabanya ibiro, amamesa rwose yibagirwe mu byo urya kuko twabibonye ni ibinure 100%, ayo wakoresha yose ntiyabura kukugiraho ingaruka. Wakoresha andi nk’aya elayo, ibihwagari cyangwa andi wagirwamo inama n’impuguke mu mirire

 

Abasigaye batayafiteho ikibazo, mwarya macye kandi gacye.

Kuribwa mu nda: impamvu zinyuranye zibitera

Benshi iyo bari kuribwa mu nda bahita bafata umwanzuro ko barwaye inzoka, abandi bati ni ibyo nariye byanguye nabi. Nyamara kandi kuribwa mu nda biterwa n’impamvu zinyuranye, kandi buri kimenyetso kiba gifite icyo gisobanuye.

Kuribwa mu nda ni iki?

Havugwa ko uribwa mu nda iyo uri kumva ububabare hagati y’agatuza n’urukenyerero. Iki gice kibonekamo inyama zo mu nda, igifu, amara, umwijima, urwagashya, impindura, impyiko n’izindi.
Hanabonekamo kandi uruhago n’imirerantanga ku bagore.

Uko kuribwa gushobora kumara agahe gato cyangwa umwanya munini, ndetse bishobora no kugendana n’ibindi bimenyetso nko kuruka no guhitwa.

Ikibitera

Impamvu zinyuranye zitera uko kuribwa mu nda. Muri zo twavugamo:

  • Ibibazo mu igogorwa :aha bishobora kuba wariye ukagwa ivutu (wariye byinshi cyane), kuba wariye ibivangavanze cyane (cyane nk’iyo ari indyo utamenereye cyangwa utaherukaga)
  • Ubwandu bw’umuyoboro w’inkari: ubu burwayi buterwa na mikorobi ziba zayobye zikinjira mu muyoboro w’inkari zikahatera uburwayi burangwa n’ibimenyetso binyuranye hanarimo kubabara mu kiziba cy’inda
  • Ububyimbe: aha ni ukuba waba ubyimbye nka appendice, uruhago cyangwa agasabo k’indurwe n’ibindi bice bishobora kubyimba ugatonekara.
  • Impamvu z’imyororokere: aha twavuga kuba uri mu gihe cy’uburumbuke cyangwa se uri hafi kujya mu mihango. Si kuri bose ariko hari ababona iki kimenyetso
Kuba uri mu mihango cyangwa iri hafi kuza hari abo bitera kuribwa mu nda

  • Utubuye: utu tubuye dushobora kuboneka mu mpyiko cyangwa mu gasabo k’indurwe natwo dutera kuribwa mu nda

  • Aside: kuba mu gifu harimo aside nyinshi cyangwa ukaba wariye amafunguro menshi arimo aside nabyo bitera kuribwa mu nda
  • Ubwivumbure: ubwivumbure ku mata, cyangwa se andi mafunguro nabwo bwatera kuba waribwa mu nda
  • Ubwandu cyangwa ibisebe: kuba hari inyama yo mu nda yinjiwe na mikorobi, ibisebe ku gifu, kuba wariye ibyanduye, ibirimo uburozi nabyo bitera kuribwa mu nda

Birangwa n’iki?

Nubwo twavuze ko ari ukuribwa mu nda ariko nanone hari ibimenyetso bigendana na byo. Harimo:

  1. Kubabara no kumva ubangamiwe mu gatuza, intugu, n’ibikanu
  2. Isesemi no kuruka
  3. Ikirungurira
  4. Guhumeka insigane
  5. Kubira icyokere hadashyushye
  6. Gucika intege ukumva watentebutse

Mu gihe rero uri kuribwa mu nda, genzura mu bibitera icyaba kiri kubigutera ubone aho uhera wivuza.
Si byiza kwihutira gufata imiti ivura uburibwe utaramenya neza igitera bwa buribwe

Ibyo twifashishije: