Uko ibiryo ufata bifitanye isano n’ubwenge bwawe

Hari umugani uvuga ngo “Uri ibyo urya.” Ariko se, koko ibyo turya bishobora kugira uruhare ku bwenge bwacu? Igisubizo cyavuye mu bushakashatsi ni yego. Inzobere mu buzima, abahanga mu binyabuzima, n’abaganga b’indwara zo mu mutwe bose bemera ko indyo ifite uruhare runini ku mikorere y’ubwonko, bikaba byagira ingaruka nziza cyangwa mbi ku mitekerereze, kwibuka, ndetse no gufata ibyemezo.

Ubwonko n’ubwenge bisaba ‘energi’ iva mu byo turya

Ubwonko ni kimwe mu bice by’umubiri bikenera ingufu nyinshi. Nubwo bufite uburemere butarenze 2% by’umubiri wose, bukoresha hafi 20% by’ingufu (calories) umubiri ukoresha buri munsi. Ibyo bivuze ko ibiribwa umuntu afata bifite uruhare rukomeye ku mikorere y’ubwonko, cyane cyane mu bijyanye no gutekereza, kwibuka no kwiga ibintu bishya.

Indyo ifasha ubwenge gukura no gukora neza

Ubushakashatsi bwerekana ko hari ibiribwa bifasha ubwonko gukora neza. Muri byo twavuga:

Amafi arimo amavuta menshi nka sardine, salmon, n’indi yo mu Nyanja: aba arimo Omega-3, intungamubiri ifasha mu mikurire y’ubwonko n’itumanaho hagati y’imyakura.

Imbuto n’imboga nka epinari (spinach), broccoli, blueberries n’izindi zifite antioxidants zirinda ubwonko gusaza vuba.

Inyama zidafite amavuta menshi, amagi n’ibinyampeke bikungahaye kuri vitamini B12, icyuma (iron) na zinc, byose bifasha mu mikorere y’imyakura.

Ibiryo bibi bishobora kwangiza ubwenge

Nk’uko hari ibiryo bifasha ubwenge, hari n’ibibangiriza imikorere yabwo:

Isukari nyinshi n’ibiryo bidasukuye bishobora gutera inflammation mu bwonko no kugabanya ubushobozi bwo kwibuka no gutekereza.

Alukoro n’ibindi biyobyabwenge bigabanya ubushobozi bw’ubwonko, bikabangamira imitekerereze no gufata ibyemezo.

Ubwonko bushobora kubakwa buhoro buhoro binyuze mu mafunguro

Kugira ngo umuntu agire ubwenge burambye, si ukubaho yarya rimwe neza gusa. Ni urugendo. Indyo yuzuye kandi ihoraho ni ingenzi. Ibyo abahanga bemeza ni uko abantu batangira kugira imbaraga zo gutekereza neza, kwibuka cyane no gufata ibyemezo byiza, igihe bafashe umwanzuro wo guhindura imirire yabo.

Ubuhamya buvuga byinshi

Raporo y’ishami ry’Umuryango w’Abibumbye ryita ku buzima (WHO) yo mu 2023 yerekanye ko abana bahawe ifunguro ryuzuye mu mashuri bagize amanota meza kurusha abataribonye, kandi bagaragaje ubushobozi bwo gutekereza no guhanga udushya. Ibi binashimangira ko indyo nziza itagirira umumaro umubiri gusa, ahubwo inubaka ubushobozi bwo gutekereza.

Gutekereza cyane no kugira ubwenge buhanitse ntibiva gusa ku kuvuka ubyifitemo. Biterwa n’uko ubwonko bwawe buhabwa ibyo bukeneye ngo bukore neza. Kwitondera ibyo urya, gukoresha ibirimo intungamubiri zifasha ubwonko, ndetse no kwirinda ibyangiza imikorere yabwo, ni inzira yizewe yo kugumana ubwenge butajegajega.