06 June, 2018

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

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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



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