Isomo rya metabolisme: Ntukarye ugiye kuryama,ntukararare ibiryo mu nda

Auteur:HAKIZIMANA Maurice

IRIBURIRO

Mu isomo riheruka nk’iri,nababwiye akamaro ko gufata umunsi umwe(amasaha 24) mu cyumweru ukiyicisha inzara,kuko bifasha umubiri kwisubiranya,bikanarwanya ibirwara byinshi.Niba iryo somo ryaragucitse,banza urirebe hano: [Isomo ry’imibereho n’imikurire y’umuntu: Kwiyicisha inzara rimwe mu cyumweru, ni umuti warokora ubuzima bwawe]. Nizere ko mwabitangiye nkanjye.

Buri muntu wese ukuze,aba agomba kugira umunsi umwe gusa mu cyumweru agaha igifu n’amara bye ka konji k’umunsi umwe, ubwo ni iminsi ine mu kwezi,ariko idakurikiranye [muri siyansi byitwa “Intermittent fasting“/”jeûne intermittent“].

Ubu noneho ndashaka kubabwira ibyo kurya nijoro,kurarana ibiryo mu gifu,mu mara,mu gihe umubiri wakaruhutse,urwungano ngogozi rwo rukarara mu kazi kose.Ingaruka mbi zo kuryama wijuse harimo gusinzira nabi,kuva ku gihe kw’isaha y’umubiri wacu(horloge biologique),kubyibuha no kurwara.

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REKA MBISOBANURE MU MAGAMBO MAKE KANDI YUMVIKANA MU KINYARWANDA.

(1).IBITOTSI

Iyo uriye ugiye kuryama bituma umubiri ukora ingufu zikenewe zose zo gusya, gutunganya,no gukora akazi kose k’igogora (digestion) mu gihe wagombye kuba uri kuruhuka.

Kubera ko ubwonko aribwo moteri,niba urwungano ngogozi ruri mu kazi,ubwonko burategereza akazi karangire mbere yo gutora agatotsi.

Kugogora ibiryo byoroshye (un répas léger) bifata amasaha hafi abiri.Ariko iyo turaye dupakiye igifu ibiryo byinshi kandi bikomeye(un répas classique/un répas copieux) nk’imyumbati,inyama, amafiriti, umuceri, ubugari,….aha ngo ntitwarara tutijuse,igogora rifata amasaha menshi kurushaho. Ibyo byangiza cyane ubwonko bwacu,bigatuma tudasinzira neza kandi ibitotsi ari byo bisana uturemangingo twacu twapfuye dukeneye gusimbuzwa.(sommeil réparateur)

(2) GUTA IGIHE KW’ISAHA Y’UMUBIRI WACU (horloge biologique/balance hormonale).

Iyo turyamye,umubiri usubiza ku gihe icyo twakwita isaha yawo.Ibyo ni ukuvuga gusubiranya imisemburo yacu(hormones).Iyo uraye wijuse rero,uva ku gihe.

Ibyo bituma uhorana umunaniro,ubwonko bukora muri “relanti”(buhoro/bukururuka) n’umubiri ntiwumva vuba amabwiriza y’ubwonko. Urugero nko ku bagore,ibi “rouges” biza nabi,bikava kuri gahunda yabyo, bikababaza,…mbese muri make,umubiri usigara inyuma,ununzani upima imisemburo yacu dukeneye mu bice byinshi by’uyu mubiri wacu(balance hormonale) igasigara inyuma.

(3) KUBYIBUHA/KINGERA KONGERA IBIRO(KGS)

Iyo turiye neza tugahaga mu gitondo cyangwa saa sita, umubiri urabikoresha kuko uba ukeneye imbaraga mu kazi twiriwemo: kureba, kumva,guhumurirwa, kugenda,gukoresha umutwe,mu ishuri,mu kazi,n’indi mirimo .

Ariko iyo turyamye,nta mbaraga umubiri ukenera kuko nta kazi turimo.Ubwo rero,ibyo duha umubiri nijoro,byigira mu bubiko(stock) ni uko si ukubyibuha tukazana inda n’ibicece.

(4) INDWARA

Indwara nyinshi turwara ziterwa n’ibiryo.Reka mvuge gusa indwara z’igifu(des troubles digestifs).Harimo nko kuzamura aside nyinshi mu gifu,aside yangiza urwungano ngogozi rwose.Iyo aside,iyo uryamanye ibiryo mu nda irazamuka ikagera mu muhogo(gorge).

Kurya no kunywa ibiryo birimo caféine, alcool, icyayi, chocolat n’urusenda rwinshi byongera ibyago byinshi byo kurwara iyo ndwara ya aside yo mu gifu ifata no mu muhogo (la maladie de reflux gastro-oesophagien (RGO)) indwara ifata abantu hagati ya 20 na 48% by’abakuze kubera ibiryo bya nijoro.

Abenshi bamenya ko bayirwaye ibageze kure.

Isuzume:niba wumva uburibwe bumeze nk’ubushye mu gifu (brûlures d’estomac), ukagorwa no kumiraza mu muhogo (difficultés à avaler), ukumva uremerewe mu muhogo cyangwa asima(asthme) yawe ikazamuka cyane uryamye (aggravation de l’asthme nocturne) va ku biryo n’ibinyobwa bya nijoro.

UMWANZURO

Niba ushaka amahoro,kumererwa neza,jya wirinda kurya nijoro.Nta kamaro na gato bigira.Niba ushaka kurya nijoro kandi,bikore amasaha nibura atatu mbere yo kujya kuryama.

Urugero: Niba uryama saa yine z’ijoro,kuva saa moya z’ijoro,irinde kurya.Fata amafunguro mbere ya saa moya.Niba uryama saa tanu z’ijoro,fata amafunguro mbere ya saa mbiri z’ijoro.

Indi nama nziza:fata amafunguro yoroshye cyane ku mugoroba.Irinde amafiriti, inyama,ibigori, imitsima,imyumbati,….ibintu bikomeye.

Ariko inama iruta izindi zose: ryama utariye, urye mu gitondo mbere yo kujya ku kazi kawe ako ariko kose.Nta funguro rigira umumaro nk’irya mu gitondo,rya rwose wimare agahinda. Ifunguro rya saa sita naryo ni ryiza,kuko umubiri uri mu kazi.Irya nijoro rero ryo,nta kamaro na mba.

NB:Niba ufite ikibazo cya hypoglycémie(isukari nke cyane mu maraso kugera kuri 0.70g/l) wowe ugomba kurara uriye akantu kagufasha. Ni byiza kubaza muganga [wawe]niba washyira mu bikorwa izi nama.Hafi ya twese twabishobora.

Haguma ubuzima,baho,ramba,kunda ubuzima bwawe,bubungabunge.

Ikindi kandi,ay’ibya nijoro uzayaguremo imodoka cyangwa wubakemo inzu! Muzanshimire hanyuma

Iyi si

Mwalimu HAKIZIMANA Maurice II Kunkurikira kuri WhatsApp  Whatsapp https://whatsapp.com/channel/0029VaCyM5ILdQejDYwQ2b2u II  Kunkurikira kuri page facebook: https://www.facebook.com/professormaurice/