Ibyo urya bigira uruhare runini mu mikorere myiza cg mibi y'ingingo zitandukanye mu mubiri. Niba warigeze kurwara, wabonye ko mu gihe urwaye hari ibiryo ushaka ibindi ukabyanga, hari amafunguro amwe n'amwe agufasha gukira vuba, andi akakudindiza.
Ibyo kurya ugomba kwibandaho mu gihe urwaye n'ibyo ugomba kwirinda
1.Kuribwa umutwe
Imwe mu mpamvu ikomeye itera uburibwe bw'umutwe harimo kugira umwuma mu mubiri. Mbere yo gutekereza ibinini bya paracetamol, ukwiye kureba neza niba uri kuvura neza icyabiteye, ukareba niba ububabare buvaho.
Ibyo kurya wibandaho
Amazi n'ibindi binyobwa nibyo biza ku mwanya wa mbere mu gukiza kuribwa umutwe. Niba wumva umutwe uri kukurya, nywa amazi, utegereze byibuze iminota 20, urebe icyo bitanga.
Ushobora no kunywa ikawa ariko nke, caffeine ibonekamo ifasha mu kuvura umutwe. Mu gihe unyweye ikawa ugomba no kunywa amazi angana n'iyo wanyweye mu rwego rwo kwirinda umwuma mu mubiri.
Ibyo kurya wirinda
Ibiryo biryohereye, wine itukura, shokola, inyama zimaze iminsi ndetse na fromage imaze igihe.
2.Inkorora
•Ibyo kurya wibandaho
Amasosi atandukanye ashyushye (yaba ari umufa w'inyama, cg isosi y'izindi mboga zitandukanye), imbuto zikarishye (nk'amacunga cg indimu), icyayi gishyushye. Ibi byose bibarirwa mu biryo bifasha kwirukana igikororwa no kurinda gufungana.
Ibyo kurya wirinda
Inzoga n'ibiryo birimo urusenda ugomba kubyirinda mu gihe ukorora kuko bishobora kongera ubukana bw'indwara ukaba wanahita ufungana cg ukarwara ibicurane cyane.
3.Kuribwa mu muhogo
•Ibyo kurya wibandaho
Mu gihe wumva mu muhogo hokera, ugomba kwibanda ku mafunguro yoroshye; nk'ibirayi binombye, amasosi atandukanye, yogurt, icyayi gishyushye (ushobora no kongeramo ubuki ndetse na mint) gifite ubushobozi bwo kurinda uburibwe mu muhogo.
•Ibyo kurya wirinda
Ugomba kwirinda ibiryo birimo amavuta menshi (nk'amafiri), utubuto duto, imitobe ibonekamo aside nyinshi cg soda kuko byangiza umuhogo. Ugomba no kwirinda ibyo kunywa bishyushye cyane.
4.Kwituma impatwe
•Ibyo kurya wibandaho
Ibishyimbo, ingano zuzuye kuko zibonekamo urugero ruri hejuru rwa fibres (twavuga umuceri udatonoye, umugati ukozwe mu ngano zuzuye n'ibindi), broccoli ndetse n'imyembe. Ibiryo bibonekamo fibres nyinshi birinda kwituma impatwe (constipation), kuko bituma igogorwa rigenda neza.
Soma akamaro gatandukanye ka fibres ku mubiri http://umutihealth.com/2016/11/fibres/
Ibyo kurya wirinda
Ibikomoka ku mata byose, imiti ikuraho ububabare ndetse n'inyongera z'ubutare biri mu byongera ikibazo cyo kwituma impatwe.
5.Allergies
Gufuruta ndetse no kwishima cyane ku ruhu bishobora kuba ikimenyetso cya allergies, niba ujya urya ibiryo bimwe na bimwe ukabona umubiri utabyakiriye neza, uba ukwiye kubyirinda.
•Ibyo kurya wibandaho
Ibiribwa bikungahaye ku binure bya omega-3, nk'amafi atandukanye, abonekamo proteyine nyinshi kandi zirinda uruhu cyane. Amavuta akomoka ku tubuto duto nayo n'ingenzi mu kurinda ubwivumbure bw'umubiri.
•Ibyo kurya wirinda
Ibyo kurya bikunze gutera ubwivumbure cyane ku mubiri harimo; amata, amagi, inkeri, inyanya, soya ndetse n'ibikomoka ku ngano byose ndetse kandi na shokola.
6.Kubabara imikaya
Hari igihe wumva wacitse intege umubiri wose ukumva ahantu hose urababara. Bishobora guterwa n'impamvu nyinshi, gusa niba uburibwe buri mu mubiri wose, akenshi ibyo kurya bikungahaye kuri kalisiyumu na manyesiyumu birafasha.
•Ibyo kurya wibandaho
Amafunguro akungahaye cyane kuri manyesiyumu twavuga; imineke, imboga rwatsi, ibishyimbo, avoka n'utubuto duto. Calcium iboneka muri yawurute, amafi ndetse n'imboga rwatsi zijimye, ifasha mu kugabanya uburibwe bw'imikaya.
•Ibyo kurya wirinda
Ugomba kwirinda ibyo kunywa byose byongera umwuma, nk'inzoga cg ikawa. Kuko bishobora gutuma uburibwe bwiyongera.
Source:umutihealth.com
Source : https://agakiza.org/Ibiribwa-ukwiriye-gufata-n-ibyo-wakwirinda-mugihe-urwaye.html
