⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
1. Koroshya indyo yuzuye
Indyo yuzuye umutima ni yoroshye cyane, nyamara tuyigora cyane.- Gabanya ibiryo birimo ibinure byinshi (urugero: ibiryo bikaranze, inyama zatunganyijwe)
- Ongera urye imbuto n'imboga .
- Irinde ibintu birimo isukari nziza (urugero: ibinyobwa biryoshye, keke, ibisuguti).
- Shyiramo ibiryo birimo ibinure byiza, nk'imbuto z'imiti, ibiryo bikungahaye kuri fibre , n'amafi .
2. Igire akamenyero ko gusoma ibyapa by'ibicuruzwa mu iduka.
Mu gihe uguze ibiryo byose biri mu gasanduku, mu gasanduku, cyangwa mu gacupa, gira akamenyero ko gusoma icyapa cy'ibijyanye n'imirire inyuma yabyo. Akenshi, ubwo bwoko bw'ibiryo byateguwe bushobora kuba burimo umunyu mwinshi (sodium) kurusha uko tubitekereza. Tekereza ku munyu uri mu gasanduku k'amasosiso cyangwa noodles urya buri munsi. Ariko akenshi, hari amahitamo make ya sodium kuri ibyo biribwa bimwe mu iduka. Gukora iryo hinduka rito, kimwe no kugabanya ingano y'umunyu wongera mu biryo byawe, bishobora kugira ingaruka zikomeye ku buzima bwawe. Iyo ugabanyije ingano y'umunyu mu biryo byawe, umuvuduko w'amaraso yawe uzatangira kugenzurwa mu gihe gito, nk'ukwezi.
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Check Availability →3. Komeza imitsi y'ingenzi mu mubiri
Uzi icyo ari cyo? Uwo ni umutima wawe.Kimwe n'indi mitsi iyo ari yo yose, ugomba gukomeza umutima wawe uwuha akazi. Ibyo bivuze gukora imyitozo ngororamubiri. Ibi ntibigomba kuba ari ibintu ukora muri siporo. Ushobora kubishyira mu bikorwa byawe bya buri munsi.- Wenda ushobora kujya gutemberana n'imbwa yawe.
- Ushobora kuririmba indirimbo ntoya no kubyina mu gihe ukora imirimo yo mu rugo.
- Ushobora kubigerageza ureba videwo ya yoga kuri interineti.
- Ushobora gufata igare ryuzuye ivumbi muri gareji ukagenda urugendo rugufi.
Gerageza gukora siporo nibura iminota 30 ku munsi, nibura iminsi 5 mu cyumweru. Ni ukuvuga iminota 150 mu cyumweru.Iyo ugenzuye indyo yawe n'imyitozo ngororamubiri muri ubu buryo, ibiro byawe birengeje urugero nabyo bizagabanuka. Kugabanya ibiro bike nabyo bizagufasha cyane mu kugabanya imiti yawe .
4. Kugabanya ikoreshwa ry'inzoga
Kunywa inzoga nyinshi bishobora kongera umuvuduko w'amaraso. Niba rero utekereza kugabanya imiti yawe, ugomba kwitonda kuri ibi. Ntabwo ugomba kubihagarika burundu. Ariko komeza ugire umupaka. Muri rusange, birakwiye ko ugabanya ikinyobwa kimwe gisanzwe ku munsi ku bagore n'ibindi bibiri ku bagabo .5. Itoze gutuza ubwenge bwawe.
Guhangayika ni ingenzi mu gutera indwara nyinshi, nk'umuvuduko ukabije w'amaraso na diyabete. Kubwibyo, kugumana umutima utuje ni nk'umuti.- Icara utuje. Humeka. Subiramo: Buri munsi mu gihe cy'iminota 15-20, wicare ahantu hatuje, ufunge amaso yawe, hanyuma uhumeke cyane. Humura buhoro buhoro. Iki kintu cyoroshye kizaguha ihumure rikomeye ku muvuduko w'amaraso yawe.
- Gucunga igihe cyawe: Ntugerageze kuvuga ngo 'yego' kuri byose. Ntutinye kuvuga ngo 'sinshobora kubikora' niba unaniwe cyangwa udafite umwanya.
- Menya ibintu bitera stress: Menya ibintu bigutera stress kandi bikakubabaza, kandi wirinde cyane uko bishoboka kose.
6. Reka kunywa itabi burundu
Iki ni ikintu ugomba gukora rwose. Irinde burundu itabi n'ubundi bwoko bwose bw'itabi.Niba unywa itabi, kurireka ni uburyo bwiza bwo kugabanya umuvuduko w'amaraso, indwara z'umutima, n'ibyago byo gucika intege mu mitsi. Nubwo utanywa itabi, kuba hafi y'abandi bantu banywa itabi ry'itabi ry'abandi) na byo ni bibi ku buzima bwawe.7. Biganire kuri ibi byose na muganga wawe.
Iki ni cyo kintu cy'ingenzi kurusha ibindi. Menyesha muganga wawe ko utangiye guhindura iyi mikorere y'ubuzima. Ashobora kugushyigikira. Uko igihe kigenda gihita, uko ubuzima bwawe bugenda burushaho kuba bwiza (umuvuduko w'amaraso, isukari), ni we uzagena niba, ku rugero rungana iki, n'igihe ushobora kugabanya imiti yawe.Icyitonderwa: Ntugabanye ingano, ntuhindure ingano, cyangwa ngo uhagarike gufata imiti yawe utabanje kugirwa inama na muganga ku mpamvu iyo ari yo yose. Kubikora bishobora guteza akaga gakomeye.Muganga wawe ashobora, bibaye ngombwa, kukwohereza ku wundi muganga w’inzobere, nk’inzobere mu mirire, kugira ngo agufashe muri uru rugendo.
| Impinduka mu mibereho | Ibyiza by'ingenzi |
|---|---|
| Indyo nziza | Kolesteroli, umuvuduko w'amaraso no kugenzura ibiro. |
| Gukora imyitozo ngororamubiri buri gihe | Kugabanya umuvuduko w'amaraso, isukari mu maraso, n'ibiro. Bikomeza umutima. |
| Kugabanya umunyu (sodium) | Bifasha mu kugenzura umuvuduko w'amaraso vuba. |
| Kurwanya imihangayiko | Kugabanya umuvuduko w'amaraso, kwiyongera k'ubuzima bwo mu mutwe. |
| Kureka kunywa itabi | Bigabanya cyane ibyago byo kurwara indwara z'umutima n'imitsi yo mu bwonko. |
Bizatwara igihe kingana iki kugira ngo haboneke umusaruro w'izi mpinduka?
Ibi biratandukanye bitewe n'umuntu ku giti cye. Biterwa n'ingano y'ibyo ukora n'uko umubiri wawe ubyitwaramo. Ariko muri rusange, mu mezi 3 kugeza kuri 6, ugomba kubona impinduka nziza mu muvuduko w'amaraso, ibiro, isukari mu maraso, n'urugero rwa cholesterol. Uzumva umeze neza kandi utuje.Ubutumwa bwo kujyana mu rugo
- Imiti ivura indwara zidakira nk'umuvuduko w'amaraso, cholesterol na diyabete ishobora kugabanuka iyo umuntu agize ubuzima bwiza.
- Tangira uhindura imikorere y'imirire n'imyitozo ngororamubiri, ukoresheje utuntu duto kandi dushobora gushoboka.
- Guhangana n'imihangayiko no kureka kunywa itabi bigira ingaruka zikomeye ku buzima bwawe.
- Wihangane. Ibi bintu bifata igihe kugira ngo bigaragaze umusaruro.
- Icy'ingenzi kurushaho: Ntukigere uhindura ingano cyangwa igihe cy'imiti yawe utabanje kubyemererwa na muganga.
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