Ese wigeze wumva umeze nk'uzuzuzuzu nyuma yo kwiruka ku madarajya, kwiruka inyuma ya bisi, cyangwa gukina n'umwana muto? Ushobora gusanga bigoye guhumeka, igituza cyawe gishobora kuba gikubita cyane... Ibi bishobora gusa n'ibisanzwe ku bantu benshi. Ariko mu by'ukuri bishobora kuba ikimenyetso cy'ikintu cy'ingenzi cyane mu mibiri yacu: ubuzima bw'umutima n'ibihaha byacu.
Measure kidney function based on creatinine value
Mu magambo make, kwihangana kw'umutima n'imitsi ni iki?
Hari n'abantu babyita (Aerobic Fitness). Mu magambo make, bipima uburyo umutima n'ibihaha byawe bishobora guha umubiri wawe ingano ya ogisijeni ukeneye iyo ukora siporo ku rugero ruringaniye.
Tekereza uri kugenda, kwiruka, cyangwa gukina siporo ku muvuduko wihuta. Muri icyo gihe, imitsi yawe ikenera imbaraga nyinshi, bivuze ogisijeni nyinshi, kurusha uko bisanzwe. Niba 'Umutima wawe ukomeza kwihangana' uri ku rwego rwiza, umutima wawe n'ibihaha bishobora gukwirakwiza iyi ogisijeni yiyongereye mu mubiri wawe nta kibazo.
Ingaruka ni uko ushobora gukora imyitozo ngororamubiri igihe kirekire udananiwe . Uzumva unaniwe cyane kandi ntuzabura umwuka.
Ni izihe nyungu zo kugira umutima uhagaze neza?
Inyungu zo kubungabunga ibi ku rwego rwiza ni nyinshi cyane. Ni nk'aho 'serivisi yo gutanga' ijyana ingufu ku tunyangingo tugera kuri za tiriyari mu mubiri wacu ikora neza. Reka turebe zimwe muri izi nyungu.
| Inyungu | Uburyo bifasha umubiri wacu |
|---|---|
| Gukomeza umutima n'ibihaha | Kubera ko izi ngingo zombi zigomba gukora cyane mu gihe zikora imyitozo ngororamubiri, zirushaho gukomera uko igihe kigenda gihita. |
| Kolesteroli nziza n'umuvuduko w'amaraso | Bifasha kugabanya urugero rwa cholesterol mbi, kongera urugero rwa cholesterol nziza, no kugenzura umuvuduko w'amaraso. |
| Kugabanya ibyago byo kurwara | Bigabanya cyane ibyago byo kurwara indwara nyinshi zitandura nk'indwara z'umutima, umuvuduko ukabije w'amaraso na diyabete. |
| Koroshya akazi ka buri munsi | Ushobora gukora imirimo ya buri munsi nko kwikorera imyenda myinshi cyangwa kuzamuka ingazi nta mananiza cyangwa ngo ugwe. |
| Ubuzima bwiza bwo mu mutwe | Binoza imikorere y'ubwonko kandi byongera imisemburo ifasha kugabanya stress no gutuma wishima. |
| Yongereye igihe cyo kubaho | Ubushakashatsi bwagaragaje ko abantu bafite ubuzima bwiza bw'umubiri bagira igihe kirekire cyo kubaho. |
None se, twabinoza dute?
Iki ni cyo gice cy'ingenzi cyane. Ntabwo bigoye cyane kunoza iyi siporo. Icy'ingenzi ni ugutangira gato ugakomeza.
Ushobora gutangira gukora imyitozo ngororamubiri ukoresheje iminota 10-15 gusa ku munsi. Hanyuma wongere igihe buhoro buhoro iminota mike buri cyumweru. (Muri rusange, ni byiza ko abantu bakuru bakora imyitozo ngororamubiri nibura iminota 150 mu cyumweru.)
Uretse kongera igihe, ushobora no kongera imbaraga, cyangwa 'ubukana' bw'imyitozo ngororamubiri yawe. Urugero, ongera intera ugendamo cyangwa, niba uri ku igare ryo gutemberamo, ongera uburebure. Ibi byose biha umutima wawe n'ibihaha 'imbogamizi' gato. Birushaho gukomera iyo bihuye n'ingorane.
Uburyo butandukanye bwo gukora imyitozo ngororamubiri
Ubu ni uburyo bubiri buzwi cyane kandi bufite akamaro muri iki gihe.
- Imyitozo yo Gusiganwa ku Maguru (SIT):Ibi bikubiyemo gukora ikintu vuba uko ushoboye kose, nko kwiruka cyangwa kugendera ku igare, mu gihe gito cyane, nko mu masegonda 10-30. Hanyuma ufata iminota 2-5 kugira ngo uruhuke, hanyuma wongere ubikora. Ubushakashatsi bwagaragaje ko kubikora inshuro 3-7 bishobora kongera ubuzima bwawe hagati ya 4% na 13.5% mu byumweru bike.
- Imyitozo yo mu gihe cy'ubukana bwinshi (HIIT): Ibi bisa na SIT, ariko bisaba guhinduranya ibihe byo gukora imyitozo ngororamubiri ikomeye n'ibihe byo gukora imyitozo ngororamubiri yoroheje. Urugero, ushobora kwiruka ku muvuduko wawe wihuse mu gihe cy'umunota umwe, hanyuma ukagenda n'amaguru mu gihe cy'iminota ibiri. Ushobora kwiruka umunota umwe, hanyuma ukagenda n'amaguru mu gihe cy'iminota ibiri. Ubu buryo bwagaragaye ko bwongera ubushobozi bwo gukora imyitozo ngororamubiri ku kigero cya 38% kugeza kuri 79%.
Ni iyihe myitozo yoroshye ishobora kunoza ubu buryo bwo gukora imyitozo ngororamubiri?
Niba bigoye gukora ibintu nka (HIIT), nta kibazo. Hari imyitozo myinshi yoroshye ariko ifite akamaro dushobora gukora mu buzima bwacu bwa buri munsi. Iyi myitozo izongera umuvuduko wo guhumeka no gutera k'umutima gato.
| Imyitozo ngororamubiri | Ingingo zihariye |
|---|---|
| Kugenda n'amaguru | Uburyo bwiza kandi bworoshye bwo gutangira ni ukugenda ku muvuduko wihuse. |
| Kwiruka/Kwiruka | Bitanga umusaruro mwinshi kuruta kugenda n'amaguru. Ushobora gutangira wiruka. |
| Kugendera ku igare | Imyitozo ngororamubiri ishimishije idashyira igitutu kinini ku ngingo. |
| Koga | Imyitozo ngororamubiri myiza cyane ku mubiri wose. |
| Kubyina | Kubyina indirimbo nabyo ni imyitozo myiza ku mutima. |
| Kuzamuka ingazi | Gira akamenyero ko gukoresha ingazi aho gukoresha ascenseur. |
Uko imyaka yawe yaba iri kose, ushobora kongera ubushobozi bwawe bwo kwihanganira indwara z'umutima n'imitsi. Icy'ingenzi ni ukubikora mu mutekano kandi mu buryo bujyanye n'umubiri wawe.
Icy'ingenzi cyane: Mbere yo gutangira gahunda nshya yo gukora imyitozo ngororamubiri, cyane cyane niba ufite ikibazo cy’uburwayi nk'indwara z'umutima, diyabete, cyangwa umuvuduko ukabije w'amaraso, banza uganire na muganga wawe. Ashobora kugufasha kumenya imyitozo ikubereye ubuzima bwawe n'igihe ugomba kuyikora.
Ubutumwa bwo kujyana mu rugo
- Umutima uhangana n'imitsi ni ubushobozi bw'umutima n'ibihaha byo gutanga umwuka wa ogisijeni mu mubiri mu gihe cy'imyitozo ngororamubiri.
- Kubikomeza ku rugero rwiza bishobora gufasha mu kubungabunga ubuzima bw'umutima, umuvuduko w'amaraso, n'urugero rwa cholesterol, no kugabanya ibyago byo kurwara.
- Ubu buryo bwo gukora imyitozo ngororamubiri bushobora kongerwa binyuze mu myitozo yoroshye nko kugenda n'amaguru, kwiruka, koga no kugendera ku igare.
- Tangira n'iminota 10-15 ku munsi, hanyuma wongere buhoro buhoro igihe n'ubukana bw'imyitozo yawe.
- Ni ngombwa cyane kugisha inama muganga wawe mbere yo gutangira gahunda iyo ari yo yose yo gukora imyitozo ngororamubiri, cyane cyane niba ufite izindi ndwara.
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