Kumva umeze neza nyuma yo gusinzira nijoro si uko ijoro ryagenze gusa; no mu gihe ukangutse ni ho bigaragarira. Akenshi inama tubwirwa ziba zishingiye ku “hygiene” yo kuryama: gushyiraho igihe gihamye cyo kuryama, kugabanya gukoresha telefoni, n’ibindi. Ariko ukuri ni uko hari n’ibyo wakora mu buzima bwa buri munsi bigatuma ibitotsi byawe birushaho kuba byiza kandi umunaniro ukagabanuka.
Ikinyamakuru Top Sante dukesha iyi nkuru cyagarutse ku ngingo 5 z’ingenzi, umuntu ufite ikibazo cyo kubura ibitotsi yagenderaho, akabasha gusinzira.
1. Kurikirana ko ufite karisiyumu/fer ihagije mu mubiri
Abantu benshi bagira umunaniro uhoraho bitewe no kubura intungamubiri zimwe na zimwe, cyane cyane fer (iron) cyangwa kugira amaraso make (anemia). Ibi bikunze kugaragara ku bana bato, abageze mu za bukuru, abagore n’abakobwa bari mu mihango, abagore batwite, abatarya inyama, abakinnyi b’imikino ikomeye, n’abantu batanga amaraso kenshi.
Ibimenyetso bishobora kuba umunaniro, guhangayika, no kubyuka inshuro nyinshi nijoro. Niba wumva umunaniro udashira n’iyo waba witanze ku bindi byose byangiza ibitotsi, ni byiza kugisha inama muganga ku bijyanye no gupimisha hemoglobine cyangwa ferritin.
Ku rwego rw’indyo, fer iboneka mu nyama, amafi n’amagi. Niba utarya inyama, ushobora kuyishaka mu bishyimbo n’imboga z’icyatsi kibisi, kandi ukabiherekesha ibiryo bikungahaye kuri vitamine C kugira ngo umubiri uyinyuzemo neza.
2.Rya indyo yuzuye
Ubushakashatsi bwinshi bwerekana ko abantu barya imbuto n’imboga bihagije bavuga ko basinzira neza kurusha abarya ibiryo byihuse cyangwa banywa ibinyobwa byinshi birimo isukari/karubone.
Indyo yo mu bwoko bwa Mediterranean (imboga n’imbuto nyinshi, ibinyamisogwe, ibinyampeke byuzuye, imbuto zumye, n’amata adafite ibinure byinshi) ikunze guhuzwa n’ibitotsi byiza.
Ikindi ni uko indyo ikungahaye ku binure byinshi n’isukari nyinshi ishobora guhungabanya uburyo ubwonko bukora mu gihe cyo gusinzira, bigatuma ibitotsi bitaba byiza.
3) Kora imyitozo ngororamubiri ihagije (n’iyo yaba mike)
Imyitozo ngororamubiri ifasha umubiri gusinzira vuba no kuguma mu bitotsi igihe kirekire. Ntibisaba gukora siporo ikomeye buri munsi: no gukora imyitozo gatatu mu cyumweru bishobora kugirira umuntu akamaro kurusha kuyikora buri munsi utaruhuka.
Ndetse n’iminota 10 ku munsi ishobora kugira icyo ihindura. Kandi ku bantu badafite umwanya uhagije ku manywa, gukora imyitozo nimugoroba (nko amasaha abiri mbere yo kuryama) akenshi ntibibangamira ibitotsi.
4) Gabanya cyangwa reka inzoga n’itabi
Itabi rishobora gutera ibibazo byo gusinzira no kudasinzira neza. Inzoga na zo zishobora gutuma ubanza gusinzira vuba, ariko nyuma zigahungabanya igice cya kabiri cy’ijoro kandi icyo ni cyo gice gikomeye ku buzima no kuruhuka.
Ikindi, kunoza ibitotsi hakoreshejwe ibinini bisinziriza ntibikwiye gukorwa utabigiriwemo inama n’umuganga, kuko umubiri ushobora kumenyera ibindi bintu aho kumenyera gahunda karemano yo gusinzira.
5) Ntusimbuke ifunguro rya mu gitondo
Ifunguro rya mu gitondo rifasha kugabanya umunaniro no kunoza imikorere y’ubwonko, harimo kwibuka no kwitonda ku byo ukora. Byagaragaye ko abantu (cyane cyane abana n’urubyiruko) bafata ifunguro rya mu gitondo bagira ubushobozi bwo kwiga no kwibanda kurusha abarisimbuka.
No kurya ku gihe (gukurikiza amasaha asanzwe) nabyo bifasha umubiri kugira gahunda ihamye, bigafasha no mu gutuma nijoro usinzira neza. Niba ukunze kubyuka wumva unaniwe, gutegura ibintu byoroshye mu gitondo (nk’amagi make cyangwa igikombe cy’igikoma) bishobora kuba intangiriro nziza.
Umunaniro ushobora kuba ikibazo rusange, ariko kugabanya impamvu ziwutera mu buzima bwa buri munsi (indyo, imyitozo, inzoga/itabi, ifunguro rya mu gitondo, no gukurikirana intungamubiri) bishobora kugufasha kubona ibitotsi byiza no kumva umeze neza mu gitondo.
