Imyaka ya 30 ni igihe benshi bumva bafite imbaraga nyinshi, ariko ni na bwo umubiri utangira guhinduka buhoro buhoro mu buryo butagaragara. Abahanga mu by’ubuzima bagaragaza ko imyitwarire ugira muri iyi myaka ari yo ishyiraho umusingi w’ubuzima uzagira mu myaka 70 no hejuru yayo.
Nubwo gusaza ari ibisanzwe, uburyo dusazamo bwo bugenwa n’imibereho dufata hakiri kare. Kugenda byihuse nyuma yo kurya, gukora siporo, kuryama neza no kurya mu buryo buringaniye ni ibintu byoroshye ariko bifite akamaro kanini mu kurinda umubiri n’ubwonko.
Eric Verdin, umuyobozi wa Buck Institute for Research on Ageing muri Leta Zunze Ubumwe za Amerika, avuga ko abantu benshi bashobora kugera ku myaka 90 bafite ubuzima bwiza igihe bitaye ku mibereho yabo kuva bakiri bato. Ati: “Ntidushobora guhagarika gusaza, ariko dushobora kugabanya indwara zijyana na ko.”
1. Imyitozo ngororamubiri mu myaka yawe 30 izakurinda kugeza mu myaka ya 70
Gukora siporo ni imwe mu nkingi zikomeye z’ubuzima burambye. Abantu bakora imyitozo ngororamubiri buri gihe kuva mu myaka ya 30 bagira amahirwe menshi yo kugumana imbaraga, imitsi ikomeye n’ingingo zikora neza no mu zabukuru.
Abahanga bagaragaza ko siporo zoroheje ariko zikorwa buri gihe, nko kugenda byihuse, gutwara igare, kwiruka gake cyangwa tennis, zigabanya ibyago by’indwara z’umutima n’izindi zidakira. Ndetse n’iminota mike buri munsi ishobora kugira icyo ihindura ku buzima bwawe.
Dr. Paul Morgan wo muri Manchester Metropolitan University avuga ko abantu bakoze siporo igihe kirekire batinda kugerwaho n’ubumuga n’ingorane zo gusaza, bityo bakabasha kwigenga igihe kirekire.
2. Ibikorwa byo kurinda ubwonko – bitangire mu myaka yawe 30
Ubwonko ni rumwe mu bice by’umubiri bikenera kwitabwaho hakiri kare. Kwita ku isuku y’amenyo, kwivuza igihe bikenewe, kugabanya isukari no kureka itabi bigira uruhare runini mu kurinda indwara zifata ubwonko mu zabukuru.
Ubushakashatsi bugaragaza ko indwara zo mu kanwa zishobora kongera ibyago byo kwibagirwa no kugabanuka k’ubushobozi bwo gutekereza. Kubungabunga ubuzima bw’amenyo ni imwe mu ntambwe zoroshye zo kurinda ubwonko.
3. Kugabanya inzoga no kugira amasaha ahamye yo kuryama
Kunywa inzoga nyinshi no kuryama nabi bituma umubiri usaza vuba kurusha uko byari bikwiye. Inzoga zigira ingaruka ku mikorere y’uturemangingo, mu gihe kuryama nabi bigabanya ubushobozi bw’ubwonko n’imbaraga z’umubiri.
Eric Verdin ashimangira ko kugira amasaha ahamye yo kuryama buri joro ari imwe mu ngamba zikomeye zo kugabanya ingaruka zo gusaza. Kuryama bihagije bifasha umubiri kwisubiranya no kwisana.
4. Uburyo bwo kurya – Intermittent fasting ishobora kugufasha cyane
Kurya mu masaha agenzuwe, bizwi nka intermittent fasting, bifasha umubiri kubona umwanya wo gusana uturemangingo no kugabanya ibinure byangiza ubuzima. Nubwo hari uburyo bwinshi, abahanga bavuga ko no kugabanya amasaha yo kurya ku buryo bworoheje (nka 12:12) bishobora gutanga umusaruro mwiza.
Kurya imbuto n’imboga zitandukanye, cyane cyane izifite amabara agaragara nk’umutuku n’umuhondo, bifasha kongera ubudahangarwa no kurwanya gusaza vuba.
5. Kuki imyaka ya 30 ari yo bahereyeho?
Prof. João Passos wo muri Mayo Clinic avuga ko imyaka ya 30 ari igihe cy’ingenzi cyo gushyiraho imyitwarire izakugirira akamaro mu buzima bwawe bwose. Ubushakashatsi nka Framingham Heart Study bwerekanye ko abantu bitaye ku buzima muri iyi myaka bagira ibyago bicye byo kurwara indwara z’umutima, kwibagirwa no gucura imburagihe.
Ati: “Nubwo tutabasha guhagarika gusaza, dushobora kugena uko tuzasaza.”
Mu ncamake, imyaka ya 30 ni igihe cyiza cyo kubaka fondasiyo y’ubuzima bwawe bwo mu myaka 70. Kugabanya inzoga, gukora siporo, kuryama neza, kurya mu rugero no kwita ku buzima bw’amenyo ni intambwe nto zifite inyungu nini mu gihe kirekire. Umubiri wawe w’ejo uzagushimira amahitamo ufashe uyu munsi.
