Tekereza ufite imyaka 32. Ufite umwana ufite iminsi 8 gusa. Umunsi umwe, ubwo wonsaga umwana wawe, uhita wumva isereri maze ukuboko kwawe kw'ibumoso kukaba gukomeye, kandi iyo ugerageje guhaguruka, ugwa hasi. Ibi ni byo byabaye ku mubyeyi ukiri muto witwa Jenny. Yajyanywe mu bitaro byita ku barwayi ba Emergency (ETU) gusa basanga afite indwara y'umutima. Imwe mu mitsi ye y'amaraso yari hafi gufunga burundu kubera cholesterol nyinshi. Uyu munsi, reka tuganire ku buryo Jenny yahinduye ubuzima bwe kugira ngo agire ubuzima bwiza bw'umutima we nyuma y'ibi bintu bibi.
Umuburo ukomeye cyane nahawe mu buzima
Jenny yatunguwe no kumenya ko igipimo cy’amavuta yose ya cholesterol cyari kirenze 300 ubwo yarwaraga indwara y’umutima. Yari afite indwara y’umubiri yitwa cholesterol nyinshi. Abaganga bamwandikiye imiti banamugira inama yo guhindura imirire ye burundu kugira ngo akire neza.
Kugeza icyo gihe, Jenny ntiyari yarigeze atekereza ku byo kurya cyangwa gukora imyitozo ngororamubiri. Yari ananutse cyane kandi yashoboraga kurya icyo ashaka cyose, cyane cyane inyama zitukura, nta bushobozi afite bwo kubigenzura. Ariko nyuma y'iki kibazo, yagize ubwoba bwinshi ku buryo yahise ajya ku rundi ruhande. Yabaye umunywi w'ibikomoka ku bimera gusa. Yaretse no kurya ibiryo byatunganyijwe, karubohidrati nziza, amata, n'ibindi byose birimo ibinure byuzuye.
Mu myaka ibiri n'igice yakurikiyeho, yatekereje cyane kuri buri kantu yaryaga. Yapimye byose. Kubera iyo mpamvu, igipimo cya cholesterol ye cyagabanutse munsi ya 160, gisubira uko cyari kimeze. Ariko yari afite agahinda kenshi . Yabonye ko guhangayikishwa cyane na buri kantu yaryaga bitari byiza ku buzima bwe bwo mu mutwe. Nuko afata icyemezo cyo kugabanya amategeko ye akaze no gushaka uburyo buboneye.
Uburyo bwo guhunga ibintu bibiri biremereye no gushaka inzira iringaniye
Aho gukuraho ubwoko bwose bw'ibiribwa nk'inyama, ibinyampeke, n'amata, yahisemo kugabanya ibinure byuzuye no kongera kurya imbuto n'imboga. Iki ni cyo gisubizo cy'ubwenge yabonye.
Igikuru ni ukudahagarika ibintu, ahubwo ni ukugabanya ibintu byangiza ubuzima no kongeramo ibindi bintu bifite akamaro.
Izi ni zimwe mu mpinduka zoroshye ariko zikomeye cyane yakoze.
| Ingeso ya kera | Impinduka nziza zo gukora ubu |
|---|---|
| Burger y'inyama zitukura (inyama z'inka) | Burger ikozwe mu nyama zitarimo amavuta menshi nk'inkoko. |
| Umuceri usanzwe | Umuceri wa kolifulawa ufite karori nke kandi wuzuyemo intungamubiri zifasha umutima. |
| Yawurute isanzwe | Yawurute idafite amata. Probiotics iri muri ibi ishobora gufasha kugabanya umuvuduko w'amaraso no gushyigikira ubuzima bw'umutima. |
| Ibisuguti bya shokora bikozwe mu ifu | Ibisuguti bikozwe mu mashaza aho gukoresha ifu. Ubushakashatsi bumwe bwerekana ko amashaza ashobora gufasha kugabanya cholesterol. |
| Inyama | Tofu. Ibiryo bikungahaye kuri poroteyine nziza ku mutima. Tofu ishobora gukorwa iryoshye kandi ikaryoshye wongeyeho ibirungo bike, uyisiga ifu y'ibigori, hanyuma ukayiteka mu ziko. |
Ku bijyanye no kurya ifunguro ry'uburiganya rimwe na rimwe
Jenny agira ati: "Ndi umuntu ukunda cyane ibiryo. Rero ngomba kwishimira ibiryo biryoshye rimwe na rimwe." Agira ibihe bye byo kugira intege nke. Hari igihe yifuza ikintu nk'ipizza cyangwa sinamoni roll. Ariko icy'ingenzi ni ukudakora akamenyero ko kurya ibyo bintu buri munsi , ahubwo ukabyishimira gusa mu bihe bidasanzwe, nk'inshuro imwe mu cyumweru. Kugira ngo wishimire ubuzima, ugomba kugira utwo tuntu duto, si byo se?
Kwita ku byo kurya byo mu rugo
Jenny avuga ko afite akamenyero ko kurya ikintu cyose kiri imbere ye iyo ashonje. Noneho ubu agerageza gushyira mu byumba bye firigo no mu kabati ibintu byiza nka yawurute, granola irimo amavuta make, n'imbuto nshya. Ariko kubera abana babiri bato, ibiryo by'imyanda ni ngombwa. Akemura icyo kibazo agura amapaki y'ibisuguti n'ibirayi aho kugura amapaki manini. Muri ubwo buryo, ashobora kureka kurya mu buryo butunguranye.
Uku ni ko nagize imyitozo ngororamubiri igice cy'ubuzima bwanjye.
Niba ufite cholesterol nyinshi, siporo ni ingenzi. Kuko iyo dukora siporo, urugero rwa cholesterol nziza (HDL) mu mubiri wacu ruriyongera kandi urugero rwa triglycerides mbi (triglycerides) rukagabanuka.
Jenny ntiyigeze akora imyitozo ngororamubiri na gato mbere y’uko arwara indwara y’umutima. Nyuma yo kuvura indwara z’umutima mu bitaro, yagize icyizere cyo gukora imyitozo ngororamubiri wenyine. Yaguze imyitozo ngororamubiri yo mu bwoko bwa elliptical yo mu rugo rwe. Ati: "Namaze kumenyera kuyitwara vuba, cyane, igihe kirekire buri munsi. Natangiye iminota 5, hanyuma iminota 10, 15, amaherezo numvise nishimiye cyane ubwo nashoboraga gukora imyitozo ngororamubiri isaha imwe yikurikiranya."
Ubu yibanda cyane ku bikorwa akora n'abana be. Anajya muri siporo iminsi ibiri cyangwa itatu mu cyumweru kandi agafata imyitozo ngororamubiri. Byongeye kandi, agenda iminota 20-30 iminsi myinshi mu cyumweru. Iyo akora ibintu n'abana be, nko gutwara amagare cyangwa gukina umupira, ntabwo yumva ari imyitozo ngororamubiri, yumva ari nk'ibishimishije.
Kurwanya stress nabyo ni ingenzi cyane.
Jenny avuga ko afite imiterere yo mu bwoko bwa A, ibyo bigatuma agira impungenge kandi agerageza gukora ibintu byose neza. Ariko abaganga be bamubwiye neza ko stress yongera ibyago byo kurwara indwara z'umutima . Amaze igihe afata imiti, ariko ntacyo byamufashije cyane.
None se akora iki? Afata umwanya wo kwikorera.
- Hari igihe twicara ku ntebe tukareba ikiganiro cya televiziyo dukunda.
- Ikindi gihe, oga ushyushye.
- Hari igihe nta kintu na kimwe nkora, nhumeka cyane kandi nkaruhuka.
Ibi bintu byoroheje bishobora kugira uruhare runini mu kongera ubuzima bwo mu mutwe. Kugumana ubuzima bwiza bw'umutima bishobora kugorana, ariko Jenny aratubwira ati: "Ntabwo ari ibintu bikomeye, ahubwo ni impinduka nto dushobora gukora. Ni ugukora uko dushoboye kose."
Ubutumwa bwo kujyana mu rugo
- Ni byiza cyane guhindura ibintu bito kandi bihoraho mu mibereho yawe aho guhindura ibintu bikomeye icyarimwe.
- Kuringaniza ni ingenzi cyane mu mirire. Ntukagire imipaka kuri buri kintu cyose, ishimire ibiryo ukunda rimwe na rimwe.
- Hitamo imyitozo ngororamubiri ukunda uyigire igice cy'ibikorwa byawe bya buri munsi. Ibikorwa bikorwa hamwe n'umuryango wawe bishobora gutuma imyitozo ngororamubiri iba ishimishije.
- Kimwe n'imirire n'imyitozo ngororamubiri, gucunga imihangayiko nabyo ni ingenzi cyane ku buzima bw'umutima.
- Buri gihe vugana na muganga wawe mbere yo gufata icyemezo icyo ari cyo cyose kijyanye n'imirire yawe, gahunda yawe yo gukora imyitozo ngororamubiri, ndetse n'ubuzima bwawe.
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