Sobanukirwa impamvu zitera abagabo kuzana inda (nyakubahwa),izitera umubyibuho ukabije ndetse nuko wabirwanya

Umubyibuho ukabije ni iki?

Umubyibuho ukabije (obesity) ni igihe habaho imihindagurikire mu mubiri cyane hiyongera ibinure biba byaturutse kumpamvu zitandukanye noneho umubiri ukagenda ubibika mubice bitandukanye nko mu mikaya, ku ruhu,mu bibero,mu bikanu ndetse n'ahandi henshi hatandukanye.

Nk'uko bigaragara ku ifoto ahagana hepfo,buri wese ashobora kumenya niba afite umubyibuho ukabije bijyanye n'ibiro afite ndetse n'uburebure bwe,aho ufata ibiro byawe (x kgs) ukagabanya uburebure bwawe (in meters) bwikubye.

Nkuko bigaragara hepfo ku ifoto,iyo usanze biri munsi ya 18 byitwa imirire mibi cyangwa se ibiro bike bitagejeje ku bikenewe,
Iyo usanze biri hagati ya 18 na 25 byitwa ko ufite ubuzima bwiza (normal or healthy)
Iyo usanze biri hagati ya 25 na 30 byitwa ko utangiye kugira ibiro byinshi (pre obesity)
Iyo bigiye hejuru ya 30 byitwa umubyibuho ukabije.



Dore zimwe mu mpamvu zitera umubyibuho ukabije

• Impamvu ya mbere ibitera ni imirire itaboneye cyane yiganjemo amavuta menshi,amasukari menshi,ibinure ndetse n'inyama n'ibizikomokaho hakaba no kunywa ibinyobwa bikize cyane ku masukari nka fanta na jus zo mu nganda ndetse n'inzoga zikize muri carbohydrates nka PRIMUS n'izindi.
• Kurya ibi byose ku rugero ruri hejuru nyamara ntibikoreshwe muburyo bwo gutwikwa n'umubiri kugirango bibyazwemo ibiha imbaraga umubiri (ATP) bituma umubiri ubura icyo ubimaza bikabikwa muburyo bw'ibinure ari nabyo bitera kugira umubyibuho ukabije.
• Indi mpamvu ibitera akenshi bikunda guturuka mu miryango kuburyo uko warya kose udashobora kubihunga bitewe n'uko umubiri uba witunganya (body and fats metabolism).
• Indi mpamvu ibitera ni ukuba udafite ibyo ukora (inactivity) aho usanga ibyo urya byiyongera nyamara ntukore activites zitandukanye ngo umubiri ubashe kubikoresha.
• Kudakora sport nabyo bishobora gutera kugira umubyibuho ukabije kuko sport ari bumwe muburyo bwiza kandi buboneye umubiri ukoresha utwika ibinure.
• Bishobora kandi guterwa n'indwara zitandukanye cyane izikomoka ku mikorere mibi y'imisemburo yo mubwoko bwa thyroids,imisemburo ya cortisol cyangwa se bigaterwa na cushings syndrom.
• Bishobora kandi guterwa no kunywa no gukoresha imiti cyane iringaniza urubyaro (birth control pills) kuko itera imyivumbagatanyo mu misemburo cyane estrogens na progesterons,hakaba imiti ivura indwara zo mu mutwe (antipschotic medications),ivura diyabete,depression (anti depressants) n'indi
• Bishobora kandi guturuka kun kudasinzira no kutaruhuka bihagije,kundwara nka prader willi syndrom nizindi.

Ibitera cyane abagabo n'abagore kuzana inda

Nk'uko twatangiye tubivuga,ibinure byo mu mubiri bigenda byoherezwa mubice bitandukanye bikozwe n'umusemburo wa testosterone ku bagabo,uwo musemburo utegeka ko ibyo binure byakwoherezwa kubikwa mugice cyo ku nda,mu bikanu kimwe no mu gice cyo hejuru cy'umubiri (upper limb) cyose,Iyi ni nayo mpamvu ikunda gutera abagabo kuzana inda.
Mugihe ku bagore imisemburo ya cortisol ifatanyije na testosterones nkeya baba bafite mu mubiri itegeka ko bya binure bijya kuzigamwa mu gice cyo hepfo (Lower limb) kirimo amabuno,ibibero ndetse n'amaguru.

Gusa harubwo imisemburo ikora nabi ku bagore ugasanga byabinure bigiye ahanini mu gice cyo hejuru ari nayo mpamvu ubona abagore bamwe bagira inda nini nyakubahwa n'igice cyo hejuru kinini mugihe hepfo hatiyongera.
Hari nubwo bya binure biba byinshi ,imisemburo ikabirunda mugice cyo hepfo ibindi bikajya hejuru ari nabyo bikunda kuba ku bagore benshi bakabyibuha hose ndetse bakazana inda.

Izindi mpamvu harimo nko kunywa cyane ibinyobwa bikize kuri gaz,amasukari ndetse na carbohydrates,ibi byagura inyama zo munda zirimo igifu n'amara kuburyo byiyongera nabyo bigatera kuzana inda.

Indi mpamvu ibitera nuko uzasanga bishobora guturuka mu muryango wawe,ushobora kubirwanya ariko iyo ucogoye gato inda iraza ndetse n'umubyibuho ukiyongera.

Inama zagufasha kwirinda umubyibuho ukabije no kuzana inda

• Inama ya mbere ni ukwirinda kurya no kunywa ibikize ku masukari ndetse n'amavuta menshi
• Indi nama ni ugukora sport nibura iminota 150 mu cyumweru zirimo pompage,abdominaux nizindi zikoresha igice cy'umubiri cyo hejuru cyane icyo ku nda (abdomen).
• Indi nama ni ukugerageza kurya imboga n'imbuto na salade kuri buri funguro kuko bifasha cyane mu itunganywa ry'ibyo binure.
• Indi nama ni ukwirinda kunywa inzoga nyinshi ndetse no kugerageza kunywa amazi menshi
• Inama ya nyuma twasorezaho ni ukugerageza kurira ku masaha ahamye ndetse no kuruhuka bihagije.

          Byateguwe na Muganga NIYOMUBYEYI Théophile

Dore inama 9 ugirwa na muganga zagufasha kurushaho gusigasira ubuzima bwawe.

1.Gukora sport 

Gukora sport bifitiye akamaro ubuzima bwacu bwa buri munsi,nibura umuntu agomba gukora sport iminota 150 mu cyumweru,Gukora sport sukwivunagura cyane mugihe wumva udashobora gukora sport nko kwirukanka,gukina imikino myinshi itandukanye,ushobora gufata gahunda ukajya ukora urugendo rw'amaguru nibura iminota 25 buri munsi byagufasha bikakurinda Indwara z’umutima (umuvuduko ukabije w’amaraso, guhagarara k’umutima, gufungana k’udutsi dutwara amaraso, n’izindi) zibasiye abantu benshi muri ibi bihe turimo, diyabete yo mubwoko bwa 2(type 2 diabetes), kwigunga gukabije (depression), indwara nyinshi z’imitsi ndetse n’umugongo ushobora kugabanya ibyago byo kuba wazandura ukoresha umubiri wawe imyitozo ngorora mubiri ikwiye. Siporo ifasha amaraso gutembera neza, no gusukura imiyoboro y’amaraso ikuramo imyanda(excretion),sport kandi ifasha mugutuma umubiri umererwa neza (physical fitness),ifasha cyane ababana mu kwubaka urugo cyane mu kugenda neza kw'imibonano mpuzabitsina,ishobora kandi gufasha abantu gusabana no kwongera ibyishimo,igafasha kandi kurinda stress n'indwara zifata ubwonko.

2.Kunywa amazi meza kandi ahagije

Iyo tuvuze kunywa amazi meza kandi ahagije,biba bivuze ko buri wese yakagombye kunywa amazi bijyanye n'ibiro afite,niba ufite munsi ya 55kg,uba ugomba kunywa nibura litiro 1 y'amazi kumunsi,hagati y'ibiro 55-80 ugomba kunywa nibura litiro imwe n'igice kumunsi,ufite hejuru y'ibyo biro agomba kunywa hejuru ya litiro 2 kumunsiAmazi meza ni amazi atetse,yaciye mu bikoresho biyayungurura (Filtres) cyangwa se akaba yashyizwemo imiti yica udukoko (microorganismes).

Dore umumaro amazi afite mumubiri wacu

• Amazi atuma umubiri wacu winjiza umwuka mwiza wa oxygene ukenewe mu ngingo zose. Ubushakashatsi bwagaragaje ko kunywa amazi menshi bifasha abarwaye asima (asthme) kworoherwa.

•  Amazi yongera ubudahangarwa bw’umubiri, akanafasha kurinda indwara za kanseri

•  Amazi atuma igifu gisya neza ibyo umuntu yariye, bikamurinda kugugarirwa

•  Kunywa amazi bigabanya ibyago byo kwicwa n’indwara y’umutima ku buryo butunguranye

•  Kunywa amazi menshi kandi bifasha umubiri gukoresha neza isukari dukura mu byo tunywa nibyo turya, bityo bikaturinda kurwara indwara za diyabeti

•  Ku bagore batwite, kunywa amazi menshi bigabanya iseseme no kuruka buri kanya

•  Kunywa amazi menshi bifasha cyane mu gihe cy’ubushyuhe bukabije ariko no mu gihe cy’ubukonje bukabije. Burya iyo hari ubukonje bukabije nabwo umuntu ashobora kwicwa n’umwuma kuko umubiri ukoresha ingufu nyinshi kugira ngo wiyongeremo agashyuhe, bityo ugakenera amazi menshi.

•  Ikindi ni uko kunywa amazi menshi byongerera umuntu umutuzo muri we, bityo agashobora gutekereza neza no kugera kubyo yifuza mu buzima.

•  Ku bantu banywa inzoga nyinshi kunywa amazi menshi ni ngombwa, kuko burya arukoro nayo igabanya amazi mu mubiri w’umuntu.

•  Amazi afasha kandi umubiri w’umuntu gukoresha neza ibyo yariye, bityo bikamwongerera ingufu n’ubuzima bwiza.

3.Kwirinda kurya umunyu mwinshi,amavuta menshi ndetse n'isukari nyinshi

A.Umunyu
Uyu munyu turya (sels de cuisine) ugizwe n'umunyungugu wa Sodium na chlore (Na+Cl-),izo ions za sodium ziba zikenewe mu mubiri nk'indi myunyu ngugu gusa iyo zibaye nyinshi zitera ikibazo kuko ziremamo utuntu tw'utubumbe tugakora udutsinda nyuma umubiri ukatubika hagati mu miyoboro itwara amaraso aho tubangamira itembere ry'amaraso muri ya miyoboro tugatuma umuvuduko w'amaraso wiyongera bigahinduka uburwayi bw'umuvuduko w'amaraso binavamo kurwara indwara z'umutima,
Umunyu ubangamira ikora neza ry'impyiko n'umwijima ndetse ukanabangamira isohorwa ry'amazi mu mubiri.

B.Amavuta
Aya mavuta turya mubuzima bwacu bwa buri munsi twita ubuto yifitemo ibinure byinshi byo mubwoko bwa triglycerides binaniza umubiri cyane bigatuma umubiri uyabika ku ruhu n'ahandi hatandukanye nko mu mikaya muburyo bw'ibinure,iyo bidatwitswe ngo bikoreshwe n'umubiri nibyo bitera ingaruka zirimo kugira umubyibuho ukabije,uwo mubyibuho ukavamo indwara nyinshi zitandukanye zirimo izibasira imitsi,ingingo ndetse n'izindi nyinshi tutabashije kurondora

C. Isukari
Isukari nayo iba ikenewe,ni carbohydrates,nayo ni imwe mubyo umubiri wacu ukeneye cyane,gusa nubwo umubiri wacu uyikeneye,hakenewe isukari iva mu bimera cyane imbuto,ibinyampeke,ubuki n'ibindi
Iyo isukari ibaye nyinshi mu mubiri ibikwa mu mwijima no munyama yabanje guhindurwamo glucogene,iyo ikomeje kwiyongera igera aho igahindurwamo ibinure,bikaba byatera umubyibuho ukabije.
Aha umusemburo wa insulin ukorwa ngo uyigabanye,ariko harubwo iba nyinshi ikarusha ingufu wa musemburo bigatuma yoherezwa mu maraso ndetse bigatera pancreas gukora nabi cyangwa kurwara,isukari ishobora kwongera ibyago byinshi byo kurwara Diyabete.

4.Kwirinda kunywa inzoga nyinshi ndetse n'itabi

Inzoga ifite umumaro mwinshi kuko ibamo alcool,ariko iyo urebye usanga alcool ikenewe mu mubiri ari nke ugereranyije niyo tunywa mu nzoga,Alcool ikenewe akenshi tuyisanga mubyo turya cyane mu mbuto nko mu mineke,amapera,inanasi n'izindi 
Tuyisanga kandi mu binyampeke kimwe n'ibinyamafufu nk'ibijumba n'ibindi

Inzoga nyinshi rero itera ingaruka mu mitekerereze ya muntu aho yangiza ubushobozi bw'ubwonko,Inzoga yangiriza umwijima kuburyo ishobora no gutera indwara yo kwisobanya kw'uturemangingo two mu mwijima,tuyita cirrhosis.

inzoga ishobora nanone gutera uburwayi bwo mu bwonko nko gususumira(Parkinson and alzheimers diseases) no kudidimanga cyane iyo yamaze kwangiriza ubwonko.
Inzoga kandi itera indwara y'umutima no kuzamuka kwa acide yo mu gifu, Ishobora kandi kwangiriza inzira z'imyororokere,kandi nanone ikunda gutera ikibazo cyo kubyibuha inda kubantu benshi bimwe dukunda kwita nyakubahwa.
Inzoga ishobora no gutera kanseri y'umwijima,kanseri yo mu maraso,iyo mubwonko kimwe nuko hari nubwo ishobora guhitana uwayinyoye.

Itabi ryo ni ribi kuko ntakamaro rigirira umubiri w'urinywa usibye uburozi buribamo bwitwa nicotine bwangiriza ibihaha by'urinywa kuburyo rishobora no kumuteza indwara ya kanseri y'ibihaha.

5.kwirinda stress no kubabara

iyo umuntu agize uburakari bwinshi byongera umusemburo wa cortisol,ibi bigatuma habaho nanone kwangirika kwa neurones zishinzwe gutwara ubutumwa muburyo bw'amashanyarazi mu mubiri,bishobora nanone guteza ikibazo kubwirinzi bw'umubiri (immune system) bukagabanyuka,
Bishobora no kwongera amahirwe yo kurwara indwara z'umutima ndetse n'izimiyoboro itwara amaraso (blood vessels),
bishobora kandi kwangiriza ubwonko,inzira zishinzwe digestion ndetse no kugira ikibazo mu kuryama ukabura ibitotsi cg ukagira ibindi bibazo igihe usinziriye (sleep disorders).

6.Kurya imboga ndetse n'imbuto



Kurya imboga n'imbuto ni byiza cyane mubuzima bwa muntu kuko imboga n'imbuto bikize cyane kucyitwa intungamubiri zo mubwoko bwa vitamin A,B,C,E,B1,B6,K n'izindi ndetse bikaba bikize cyane kumyunyungugu myinshi ikenewe mu mubiri nka calcium,fer,magnesium,chlore,iode n'ibindi,
imboga n'imbuto kandi bikize kuri fibres ndetse n'amazi, 
byoroshya kandi bikagira uruhare mugutunganya digestion yose,ndetse bikanatunganya uruhu no gutohera kw'uruhu rw'umuntu muri rusange.

7.kugira isuku ihagije

Iyo tuvuze kugira isuku,akenshi tuba tuvuze kuyigira mubuzima bwawe bwose,udukoko (microorganisms) nyinshi zikunda kuba cyane ahantu hagaragara umwanda,Nibyiza rero gutegura amafunguro yacu neza kandi tukayategurana isuku,tugomba gukaraba intoki igihe cyose tugiye kurya ndetse tukoza ikintu cyose tugiye kurya cyane imbuto kuko abenshi tuzirya tutabanje kuzoza n'amazi meza.

Kugira isuku kandi bigomba no kwubahirizwa ku ruhu, Bisobanuyeko umuntu agomba gukaraba umubiri buri munsi,imyenda irimo nk'amashuka n'ibindi turaramo bigomba gusimbuzwa no kumeswa nibura buri cyumweru,imyenda twambaye ku mubiri yo isimbuzwa buri munsi kandi ukazongera kuyambara aruko imeshwe kandi yumye neza.

Nukuvuga ko bitemewe kwambara imyenda cyane ikora ku mubiri ngo twongere tuyisubiremo ejo kuko ushobora gukurizamo uburwayi butewe nuko microorganisms zamaze kuba nyinshi,
tugomba gukoresha ibintu byabanje kwumutswa bitajojoba amazi,
Kugira isuku kandi byagakwiye no kugaragara aho turara,aho dukorera ndetse nahandi hose hashoboka kuko iyo tutubahirije isuku dukurizamo kurwara indwara nyinshi zikomoka ku mwanda.

8.kwirinda gukora imibonano mpuzabitsina ndetse n'indi yose idakingiye

Impamvu tuvuze ibi,hari abantu benshi basigaye bakora imibonano mubice by'umubiri bitabugenewe bakibwirako batahakurizamo ubwandu kandi nyamara ninaho haba amahirwe menshi yo kwandura indwara nyinshi zandurira mu mibonano mpuzabitsina.

Gukora imibonano mpuzabitsina idakingiye bishobora kugukurizamo ubwandu cyane bw'agakoko gatera SIDA,dushobora kandi gukuramo ubwandu nk'umutezi (gonorrhea),mburugu(syphilis),Hepatite A,B na Chlamydia,Bacteria vaginosis,candidiasis,n'izindi nyinshi ntabashije kurondora

9.Kurya neza kandi kuri gahunda

Abantu benshi twibwirako kurya neza arukurya amavuta,umunyu ndetse n'isukari nyinshi,inyama cyangwa tukumva twakwibanda kubyo dukunda tukabirya byonyine kubwinshi nyamara tukirengagiza ko umubiri uba ukeneyemo intungamubiri nkeya izindi zikaba impfabusa bityo bigapfa ubusa,kurya neza rero nukwibanda cyane kundyo zitandukanye zirimo kurya nibura kimwe kubijyanye n'inyama,amafi n'amagikurya ibikomoka ku matakurya imboga n'imbuto,kurya ibinyamafufu,kurya ibinyamisobwe(cereals) n'ibindi

Tugomba kurya ibiryo bipimye mu ku ngano izwi (quantity) ndetse kandi binateguye neza (quality) bitewe n'ibiro ufite,kuba ukora sport cyane bwo bishobora no kwiyongera,ubundi umuntu wese mukuru yakagombye kurya ibiryo nibura bifite ibyubaka umubiri nibura amagarama 16 ,ibitera imbaraga nibura calories 28 ndetse n'ibirinda indwara nibura amagarama 12 buri uko ugiye kumeza.

Amasaha meza yo kurya ahanini ni mugitondo na sasita ndetse na nimugoroba bitarenze samoya z'ijoro kandi kumugoroba wirinda kurya ibiryo bifite carbohydrates nyinshi ahubwo ukarya cyane imboga n'imbuto kuko umubiri uba wananiwe kuburyo biwugora gutunganya ibyo umaze kurya igihe birimo amavuta n'amasukari menshi.

Author: Muganga Théophile NIYOMUBYEYI