Ese wigeze wibaza uburyo abantu bamwe babaho mu buryo bushimishije imyaka 100 nta ndwara cyangwa imibabaro ikomeye bafite? Si amahirwe gusa. Ni ukubera imibereho yabo. Uyu munsi tugiye kuvuga ku hantu hatangaje ku isi aho abantu babaho igihe kirekire, bishimye kandi bafite ubuzima bwiza. Aha hantu hitwa 'Blue Zones'.
Izi 'Blue Zones' ni izihe?
Mu magambo make,
'Ubururu' ni uduce tw’isi aho abantu babaho igihe kirekire kandi bakaba bafite ubuzima bwiza kurusha ahandi hose. Ibi byagaragajwe n’itsinda ry’abashakashatsi. Urugero, uduce nka Sardinia mu Butaliyani, Okinawa mu Buyapani, na Nicoya muri Kosita Rika ni utundi 'Dutudutu tw’Ubururu'. Ubwo abashakashatsi bageragezaga kumenya ibanga ry’aba bantu, babonye ko atari ikintu kimwe, ahubwo ari uruvange rw’ibintu byinshi. Dore zimwe mu ngeso zisanzwe mu mibereho yabo.
| Igice cy'ubuzima | Ibisobanuro byoroshye |
|---|
| Urugendo rusanzwe | Aho kujya muri siporo no gukora imyitozo ngororamubiri, aba bantu bakomeza gukora cyane mu mirimo yabo ya buri munsi (guhinga, gutembera n'amaguru). |
| Indyo ikwiye | Barya inyama nke cyane. Barya cyane imboga, imbuto, imbuto z'ubunyobwa, n'ibinyampeke (Indyo ishingiye ku bimera). Ntibarya batararya, bahagarika kurya iyo bamaze guhaga 80%. |
| Imihangayiko micye | Bafite uburyo bwabo bwo kugabanya imihangayiko. Bamwe bararuhuka ku manywa, abandi barasenga, abandi bakishimana n'inshuti. |
| Intego mu buzima | Kugira impamvu yo kubyuka mu gitondo no kugira intego mu buzima ni ingirakamaro cyane ku buzima bwabo bwo mu mutwe. |
| Imibanire ikomeye n'abantu | Bakomeza kugirana umubano ukomeye n'umuryango, abavandimwe, ndetse n'abaturage. Ibi ni imbaraga zikomeye kuri bo, haba mu mutwe no ku mubiri. |
'Ubuvuzi bw'imibereho' ni iki?
Noneho usobanukiwe uburyo ingeso zacu za buri munsi zigira ingaruka ku buzima bwiza. Ishami ry'ubuvuzi ryavutse rishingiye kuri iki gitekerezo ryitwa
'Ubuzima bw'Ubuvuzi' . Muri make,
rikoresha imibereho yacu nk' 'umuti' w'ingenzi, hamwe n'imiti, mu gukumira no kuvura indwara zitandura nka diyabete, umuvuduko ukabije w'amaraso, na cholesterol. Tuzavuga ku nkingi 6 z'ingenzi z'ibi:
- Indyo yuzuye ibimera: Kurya imboga nyinshi, imbuto, ibinyamisogwe n'ibinyampeke.
- Imyitozo ngororamubiri: Gukomeza gukora siporo buri munsi.
- Gusinzira: Kuryama bihagije, gusinzira neza.
- Kurwanya stress : Kwitoza uburyo bwo gutuma ubwenge bwawe buruhuka.
- Isano hagati y'abantu : Gukomeza umubano mwiza n'umuryango n'inshuti.
- Kwirinda gukoresha ibiyobyabwenge nabi: Kwirinda ibintu nk'itabi n'inzoga .
Abaganga nabo bahabwa amahugurwa yihariye kuri ibi!
Dore amakuru mashya kandi y'ingenzi cyane. Umuryango wa 'Blue Zones' twavuzeho hamwe n'Ishuri Rikuru ry'Abanyamerika ry'Ubuvuzi bw'Imibereho (ACLM) bashyize hamwe imbaraga. Bagiye guha abaganga n'inzobere mu by'ubuzima ku isi yose
amahugurwa yihariye n'impamyabumenyi mu mabanga y'izi 'blue zones' n' 'ubuzima bw'imibanire'. Tekereza, byaba byiza bite iyo muganga wawe ataguha imiti gusa, ahubwo akakugira inama y'uburyo bwo kurya neza, gukora imyitozo ngororamubiri, no kugabanya stress kugira ngo bijyane n'imibereho yawe? Iyo ni yo ntego y'iyi gahunda. Abaganga bavuga kuri ibi bavuga ko iyi ari "imvange ikomeye". Kuko nubwo wowe, nk'umuganga, ubwira umurwayi ingeso nziza, biragoye kubikora niba umuryango n'ibidukikije uwo murwayi atuyemo bitabishyigikiye. Ariko binyuze muri iki gitekerezo cya 'blue zones', umuryango wose, umuryango wose ushobora kwerekezwa ku buzima bwiza.
Ese imibereho ifite imbaraga kurusha imiterere y'uturemangingo (genes)?
Benshi muri twe tutekereza tuti: "Buri wese mu gihe cyacu arwaye diyabete n'umuvuduko ukabije w'amaraso, bityo sinshobora kureka kubyibasira." Ibyo bivuze ko dushinja utunyangingo twacu. Ariko ibyo ubushakashatsi buheruka bwavumbuye bishobora kugutangaza. Isesengura riherutse gukorwa ryagaragaje:
- Kugira ibyago bibi byo mu ngirabuzimafatizo byongera ibyago byo gupfa ku kigero cya 21% .
- Ariko, kugira imibereho mibi (nk'imirire mibi no kudakora imyitozo ngororamubiri) byongera ibyago byo gupfa ku kigero cya 78% !
- Igice cyiza ni uko, niba ukurikiza imibereho myiza (gusinzira neza, kurya neza, gukora imyitozo ngororamubiri), ushobora kugabanya ibyago byo kwandura indwara z’uturemangingo ku kigero cya 62% .
Ibi bivuze iki? Nubwo tudashobora guhindura imiterere yacu, imibereho yacu iri mu maboko yacu. Iyo tuyihinduye, tugira amahirwe menshi yo kwirinda indwara no gukomeza kugira ubuzima bwiza.
Bityo, mu guha ubu bumenyi abaganga muri iyi gahunda nshya, bazashobora gutanga inama zihindura ubuzima ku barwayi uretse gutanga imiti. Ibi bizafasha guteza imbere ubuzima bw'umuryango wacu wose. Abaganga bagera ku 5.000 hirya no hino ku isi bamaze guhugurwa muri ubu 'buvuzi bw'imibereho'.
Ubutumwa bwo kujyana mu rugo
- 'Ubururu bw'Ibara ry'Umutuku' ni uturere tw'isi aho abantu babaho igihe kirekire kandi bishimye. Ibanga ryabo ni ubuzima bwabo bworoshye kandi busanzwe.
- ' Ubuvuzi bw'Ubuzima' ni ugukoresha ingeso za buri munsi, nko kurya, kunywa, gukora imyitozo ngororamubiri, gusinzira, no kugira ubuzima bwiza bwo mu mutwe , kugira ngo hirindwe kandi havurwe indwara.
- Uburyo uhitamo imibereho yawe bushobora kugira ingaruka ku buzima bwawe no ku buzima bwawe kurusha uko ubibona mu turemangingo twawe, bityo ntukabivuge nk' "indwara y'uruhererekane."
- Vugana na muganga wawe ku buzima bwawe, cyane cyane impinduka mu mibereho zishobora gufasha mu kwirinda indwara zitandura ( diyabete , umuvuduko ukabije w'amaraso ). Azashobora kuguha inama nziza.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.