Ibanga ryo kumva umeze neza nyuma yo gusinzira nijoro burya rishobora kuba mu gukanguka.
Akenshi, ingamba twibutswa zishobora kudufasha kumva tumerewe neza ziba zibanda ku gihe cyo kuryama nijoro, nko gushyiraho igihe cyo kuryama no kudahugira cyane kuri telefoni yawe.
Ariko gusinzira neza nijoro ntibigirwamo uruhare n’aho uryama, ibyo uryamamo, cyangwa uko ijoro ryawe rigenda gusa.
Ikindi burya ni uko; kumva wishimye mu gihe ukangutse, umeze neza, atari ko buri gihe biba bifitanye isano no gusinzira neza nijoro.
Hari ibindi bintu ushobora gukora mbere yo kuryama, bikagira uruhare mu bitotsi byawe.
Ibyo bintu bindi ni ibiki?
Kurikirana umenye ko ufite Karisium ihagije
Umuntu umwe kuri batatu ku isi ntafite urugero ruhagije rwa karisiumu. Abadafite Kalisiyumu ni bo bafite ibyago byinshi byo kuryama nabi, kudasinzira neza cyangwa se kubura ibitotsi.
Urugero nk’abana bato n’abageze mu za bukuru, ndetse n’abakobwa n’abagore bageze mu myaka y’uburumbuke kuko batakaza amaraso menshi mu gihe cy’imihango.
Abandi ni abagore batwite hamwe n’abakinnyi b’imikino ikomeye, abatarya inyama ndetse n’abantu batanga amaraso buri gihe na bo bashobora kugira iki kibazo cyo kubura karisiyumu iyo batabyitayeho.
Ku rundi ruhande ariko, umuntu wese ashobora kugira ikibazo cyo kubura karisiumu cyangwa ingaruka zo kubura amaraso, nk’abarwara indwara izwi nka anemia.
Ibimenyetso birimo umunaniro, ariko bishobora no kubamo guhangayika no kubyuka inshuro nyinshi nijoro bituma udasinzira neza.
Niba wumva uhora unaniwe igihe cyose, n’ubwo waba warakuyeho ibintu byose bituma udasinzira, byagusaba ko ugomba kugisha inama muganga wawe ku birebana n’urugero rwa ferritin (ubwoko bwa poroteyine ifasha kubika kwinjira kwa karisiumu mumubiri no kuyirekura buhoro buhoro) cyangwa hemoglobine, itwara oxygene mu mubiri wose.
N’ubwo waba udafite ikibazo cya karisiumu, ni byiza ko wacyirinda kitarakugeraho. Ibi bisaba witondera indyo yawe. Karisiumu tuyibona mu nyama, amafi n’amagi.
Mugihe utarya inyama indryo (nk’ibishyimbo n’imboga z’icyatsi kibisi) zishobora kongerwamo ibiryo bikungahaye kuri vitamine C kugira ngo wongere karisiumu mu mubiri wawe.
Rya indyo yuzuye
Ubushakashatsi bwinshi bwagaragaje ko abantu bakuru barya imbuto n’imboga nyinshi bavuga ko basinziriye neza, mu gihe abarya ibiryo byihuse cyangwa banywa ibinyobwa birimo karubone bavuze ko bagira ikibazo cyo gusinzira.
Ubushakashatsi bwagaragaje by’umwihariko ko abantu barya indyo izwi nka Mediterranean food irangwa n’imboga nyinshi, imbuto zikiva mumurima, imbuto zumye, ibinyamisogwe, ibinyampeke byuzuye, n’amata afite ibinure bike, baryama neza, kandi bagasinzira neza kurusha abatarya ubwo bwoko bw’indyo.
Hagati aho, abantu baryama amasaha ari munsi y’atanu mu ijoro byagaragaye ko bafite urugero ruto rw’a Karisiumu, zinc, selenium, fosifore na manyeziyumu mu mirire, ndetse n’urugero ruto rwa vitamine C, ugereranije n’abaryama igihe kirekire.
Ahavuye isanamu,Getty Images
Indyo ikungahaye ku mboga cyangwa imbuto ijyana no gusinzira neza.
Biragoye kumenya impamvu n’ingaruka, cyane cyane iyo bigeze ku ngingo zikomeye nk’ibiryo n’ibitotsi. Niyo mpamvu ubushakashatsi bwinshi butagaragaza niba abantu baryama neza kuko barya neza, cyangwa niba baryama neza kuko barya neza, cyangwa byombi.
Ariko, ntabwo dushobora kurya ibiryo byihuse gusa iyo tunaniwe, ahubwo bishobora no guhindura uburyo dusinzira.
Ubushakashatsi bwakorewe ku rubyiruko 15 muri Suwede bwagaragaje ko iyo baryaga indyo irimo ibinure byinshi kandi irimo isukari nyinshi, ubwonko bwabo bwarahindukaga mu gihe basinziriye, kandi ubwiza n’inshuro basinziriye cyane byarahungabanye.
Ubwo bahinduraga indyo yabo bakarya indyo yuzuyemo ibinure bike, isukari nke, kandi ifite ubuzima bwiza, ibitotsi byabo byararushijeho kuba byiza.
Nubwo ubu bushakashatsi ari buto, ahanini bitewe n’ingorane zo gukusanya amakuru ku mikorere y’ubwonko mu gihe umuntu asinziriye – umuntu agomba kujya muri laboratwari yo gusinzira no gukurikiranwa ijoro ryose – hari izindi ngero nyinshi zigaragaza ibyiza byo kurya indyo yuzuye cyangwa ifite intungamubiri nyinshi ifitanye isano no gusinzira.
Kora imyitozo ngororamubiri ihagije
N’ubwo ubushakashatsi bukomeje gukorwa ku isano nyayo iri hagati y’imyitozo ngororamubiri n’ibitotsi, imyitozo ngororamubiri muri rusange idufasha gusinzira igihe kirekire kandi tugasinzira neza.
Isesengurwa ryakozwe ku bushakashatsi 66 mu mwaka wa 2015, ryagaragaje ko no gukora imyitozo ngororamubiri iminsi mike gusa byafashije abantu gusinzira vuba no kuguma basinziriye igihe kirekire, mu gihe gukora imyitozo ngororamubiri ihoraho yafashije kongera ubwiza bw’ibitotsi.
Abantu bakuru bafite ikibazo cyo gusinzira bashobora kumera neza cyane cyane mu gihe bakoze imyitozo ngororamubiri isanzwe ituma umuntu abira ibyuya.
Imyitozo ngororamubiri ihoraho ishobora gufasha gusinzira neza
Ubushakashatsi kandi bwagaragaje ko siporo idasaba imbaraga nyinshi cyangwa ngo ibe iya buri munsi kugira ngo igire icyo ihindura.
Basobanura ko gukora imyitozo ngororamubiri gatatu mu cyumweru byagize inyungu ku gusinzira kuruta gukora imyitozo ngororamubiri buri munsi (cyangwa rimwe gusa mu cyumweru).
Imyitozo ngororamubiri iringaniye ishobora gutuma abantu basinzira neza kurusha iyo bakora imyitozo ngororamubiri ikomeye, kandi iminota icumi gusa yo gukora imyitozo ngororamubiri ku munsi ishobora kugira icyo ihindura.
Ubundi bushakashatsi bwagaragaje ko gukora imyitozo ngororamubiri nimugoroba, amasaha abiri mbere yo kuryama, bitabangamira gusinzira – ni ikintu cyiza ku bantu badafite umwanya uhagije wo gukora imyitozo ngororamubiri.
Ariko kunoza ibitotsi si bwo buryo bwonyine bwo gukora imyitozo ngororamubiri budufasha kumva turuhutse kurushaho. Ubushakashatsi bwagaragaje ko gukora imyitozo ngororamubiri bituma twumva turuhutse kurushaho ndetse bishobora no gutuma twumva twasinziriye neza mu ijoro ryabanjirije iryo.
Kugabanya cyangwa reka inzoga cyangwa itabi
Kureka kunywa inzoga cyangwa kunywa itabi bishobora kuba biri ku rutonde rw’ibyemezo by’umwaka mushya kuri benshi, ariko kubireka mu buryo burambye bishobora kugorana kuri benshi.
Ibi bishobora guterwa n’uko intego z’imyitwarire—izishobora kugerwaho kandi aho gutsinda bishobora gupimwa byoroshye, nko gufata icyemezo cyo gutangira ingeso nshya cyangwa guhindura ibintu neza—zirushaho kugira icyo zigeraho kurusha izibanda ku kureka ingeso mu buryo butunguranye.
Ariko, muri uyu mwaka, ushobora kugerageza kureka kunywa inzoga cyangwa kunywa itabi kugira ngo wumve uruhutse.
Kunywa itabi byagaragaye ko bitera ingorane zo gusinzira cyangwa kudasinzira neza.
Kunywa inzoga nabyo bisa nk’aho ari intandaro yo kudasinzira neza, ariko hari icyo umuntu yakwitondera nk kubigira akamenyero kuko birangira inzoga zikugize imbata, utazibona ntusinzire.
Ubundi bushakashatsi bwagaragaje ko no kunywa gato, nk’ikirahure cya divayi mbere yo kuryama, bihindura imikorere yacu yo gusinzira. Abanywa basinzirira vuba kandi bagasinzira neza mu gice cya mbere cy’ijoro, ariko bakabyuka cyane mu gice cya kabiri cy’ijoro, ari na cyo cy’ingenzi cyane ku buzima.
Kunywa inzoga bishobora kandi kubangamira gahunda zacu za nijoro, bikagabanya igihe cyo gusinzira, kandi bigatera ibibazo bikomeye bifitanye isano no guhumeka, nko guhumeka mu gihe umuntu asinziriye.
Iyo tunyoye ibinini bisinziriza na byo birakora, ariko kandi abahanga bavuga ko tudakwiye kubikoresha mu gihe bitanditswe n’umuganga.
Burya umubiri wacu wigiramo ubushobozi bwo kumenya igihe cyo kuryama no gusinzira. iyo rero byatangiye gukorwa kubera ibindi bintu twafashe ubu umubiri uba wagize ikibazo.
Gufata ifunguro rya mu gitondo ni ingenzi
Kurya ifunguro rya mu gitondo bifasha kugabanya umunaniro no kunoza imikorere y’ubwonko.
Ibyiza byo kurya ifunguro rya mu gitondo, iyo bigeze ku ngaruka zo kurya ifunguro rya mu gitondo gukora neza k’ubwonko biragaragara.
Imwe mu nyigo yasanze kurya ifunguro rya mu gitondo bishobora kunoza kwibuka no kwita cyane ku byo ukora ubishyizeho umutima.
Ibi bigaragara cyane ku bana, aho ubushakashatsi bwagaragaje ko abana barya ifunguro rya mu gitondo nyuma yo kubyuka barushijeho kwita ku kintu kimwe, kwibuka no gukora neza k’umubiri n’ubwonko
Kurya ifunguro rya mu gitondo bifasha kugabanya umunaniro no kunoza imikorere y’ubwonko.
Ubundi bushakashatsi bwagaragaje ko kurya ifunguro rya mu gitondo bishobora kugabanya umunaniro.
Urugero, ubushakashatsi bwakorewe ku banyeshuri 127 bo mu ishuri ry’ubuganga bwagaragaje ko abarya ifunguro rya mu gitondo bavugaga ko bumva bananiwe cyane ugereranyije n’abatarifashe.
Kurya mu bihe bisanzwe nabyo bishobora kuba ingirakamaro. Ubushakashatsi bwakorewe ku banyeshuri bo mu mashuri y’ubuganga, hamwe n’ubundi bwakorewe ku banyeshuri barenga 1.800 bo muri Tayiwani, bwagaragaje ko abitabiriye kurya mu bihe bidasanzwe bari bananiwe cyane kurusha abatariye.
Ariko, ubushakashatsi bwagaragaje ko gahunda yacu ya buri munsi igira ingaruka ku byo turya kandi ibyo turya nabyo bikagira ingaruka ku mibereho yacu ya buri munsi bityo umubano usa n’aho uri impande zombi.
Niba wumva unaniwe mu gitondo, gufata umwanya wo guteka amagi make cyangwa igikombe cy’igikoma mbere yo kuva mu rugo bishobora kuba igisubizo cyoroshye cyo kugufasha kuza gusinzira neza nimugoroba.
