Ese hari igihe wumva urambiwe ibintu byose, udashobora gukora ikintu icyo ari cyo cyose, kandi ukumva umutwaro munini uri kukuremera? Iki si ikibazo cyawe gusa. Kwiheba ni indwara abantu benshi bahura na yo muri iki gihe. Gufata imiti ni bwo buryo bwonyine. Ariko uyu munsi tugiye kuvuga ku buryo bwuzuye bwo kuvura buzavura ubwonko bwawe n'umubiri wawe icyarimwe kandi bugufashe gukira vuba iyi ndwara. Indyo nziza, imyitozo ngororamubiri, no kuvura mu kiganiro ni bumwe mu buryo bukomeye, iyo buhujwe n'imiti ufata, bizagufasha gukira vuba.
Ihungabana rishobora kujyana n'izindi ndwara. Urugero, ihungabana rishobora kugaragara ku ndwara nka diyabete, indwara z'umutima, indwara zo gucika imitsi, cyangwa kanseri. Muri ibyo bihe, ni ngombwa cyane kuvura umubiri wacu wose.
Uburyo ibyo kurya n'ibinyobwa bigira ingaruka ku kwiheba
Ese wigeze wibaza uburyo ibyo turya bigira ingaruka ku byishimo byacu? Umuntu wagize ikibazo cyo kwiheba yasangije ibyamubayeho muri ubu buryo.
"Natangiye kuvumbura ko mfite indwara yo kwiheba nkiri muto. Kuva icyo gihe nayigizeho ingaruka kenshi. Icyo gihe, naryaga ibiryo bidafite akamaro kuko byari byoroshye kubibona. Iyo naryaga ibiryo birimo isukari, amarangamutima yanjye yahitaga yumva ameze neza mu gihe runaka, ariko mu masaha make, imbaraga zanjye n'amarangamutima yanjye byaragabanukaga, kandi nkumva mfite agahinda kenshi. Ubu ko ndimo kurya imboga nyinshi, imbuto z'ibinyampeke, numva meze neza cyane kandi mfite imbaraga nyinshi. Ndatekereza ko ntazashobora kurenga kuri iyi ndwara yo kwiheba keretse mpinduye indyo yanjye."
Impuguke nyinshi zemeza ko indyo yuzuye irimo ibiryo byuzuye - ni ukuvuga ibinyampeke byuzuye, imboga, imbuto, imbuto z'ubunyobwa, amafi n'inyama zidafite ibinure - ari byiza ku bantu bafite ikibazo cyo kwiheba. Muri make, indyo yuzuye ishobora gufasha mu gutuma igipimo cy'isukari mu maraso yawe kidahinduka umunsi wose. Ibi bishobora gufasha cyane mu gutuma umutima wawe utuza.
Abashakashatsi baracyakora iperereza niba vitamine zimwe na zimwe n'intungamubiri bishobora gufasha kugabanya kwiheba. Kugeza ubu, aside fatty omega-3 , folate , na vitamine B12 byagaragaye ko bifasha, kuko bikekwa ko bifasha mu mikorere y'ubwonko.
Ariko ibuka: Ugomba kuvugana na muganga wawe mbere yo gufata izi nyongeramusaruro, kuko rimwe na rimwe abantu bazikoresha bashobora gutinda gushaka ubuvuzi bwemejwe n'abaganga.
Ese hari ibintu ukeneye gukuraho mu mirire yawe?
Yego rwose. Ni ngombwa cyane kwirinda kurya ibiryo n'ibinyobwa bimwe na bimwe mu gihe urwanya indwara yo kwiheba.
| Ibiryo byo kwirinda | Kuki ari ibyo? (Kuki?) |
|---|---|
| Ibiryo n'ibinyobwa birimo isukari (ibinyobwa biryoshye, keke, ibisuguti, ibiryo byatunganyijwe) | Ibi bishobora gutuma urugero rw'isukari mu maraso rwiyongera cyane kandi rukagabanuka mu buryo butunguranye, ibyo bikaba byagira ingaruka mbi ku buryo wumva umerewe neza ndetse n'ingufu zawe. |
| Inzoga | Inzoga zishobora gutuma indwara yo kwiheba irushaho kwiyongera, bityo ni byiza kuyirinda burundu. |
| Kafeyine ( ikawa, icyayi, ibinyobwa bidasembuye) | Kafeyine ishobora gutuma bamwe bahangayika cyane. Nubwo atari buri wese ubikora, ni byiza kubimenya. |
Umwe mu barwayi b’imitekerereze y’abantu avuga ko abarwayi be bagera kuri 20%-25% bakize indwara yo kwiheba nyuma yo kuvana isukari na kafeyine mu mirire yabo mu byumweru bibiri. Bityo, nawe ushobora kuvugana na muganga wawe ukagerageza ibi bintu kugira ngo urebe niba bikubereye.
Ihumure ritangaje ry'imyitozo ngororamubiri
Imyitozo ngororamubiri ni ikindi kintu gikomeye gishobora kugira ingaruka nziza ku byiyumvo byawe n'ingufu zawe.
Umwarimu umwe mu bumenyi bw’imitekerereze y’abantu agira ati: “Imyitozo ngororamubiri ntigabanya gusa kwiheba, ahubwo inaha abantu ubushobozi bwo kugenzura no kugira imbaraga.” “Nabanje kubona ibyiza byo gukora imyitozo ngororamubiri binyuze mu byiyumvo byanjye. Natangiye gukora imyitozo ngororamubiri iminsi itatu mu cyumweru mu gihe cya saa sita. Natangajwe n’imbaraga nyinshi nari mfite n’umuvuduko muto nari mfite.”
Kubera ubu bunararibonye, yatangiye kugira inama abarwayi be bafite ikibazo cyo kwiheba gukora imyitozo ngororamubiri. Ibisubizo biratanga umusaruro mwinshi. Hari igihe asohoka mu biro n'abarwayi be maze akayobora amasomo yo kuvura agenda n'amaguru. Kubera ko imyitozo ngororamubiri ari ikintu umuntu ashobora kwiga no gukoresha wenyine, ibisubizo bishobora kuba byiza kandi biramba kuruta ibyo yakuye ku binini.
Mu by’ukuri, ubushakashatsi bwakozwe mu 2007 bwagaragaje ko kuri bamwe, siporo igira akamaro nk’imiti mu kuvura indwara yo kwiheba. Iyo dukora siporo, ubwonko bwacu bukora imiti myinshi nka serotonin , idufasha kugumana umwuka mwiza. Imiti nayo ikora nk’uko.
Nanone, gukora imyitozo ngororamubiri ni amahitamo meza ku bantu badashobora gufata imiti, urugero, bamwe mu bakuze, ababyeyi batwite n'abamaze kubyara, ndetse n'abana. Abantu bakora imyitozo ngororamubiri nabo ntibakunze kongera kuyinywa.
Ikindi kintu cyiza ku myitozo ngororamubiri ni uko nta ngaruka mbi igira . Kubera ko imyitozo ngororamubiri ari nziza ku mubiri wawe wose, nta kibazo kirimo kuyongera kuri gahunda yawe yo kuvurwa.
Reka tuganire ku biri mu bitekerezo byacu kandi tugire ubwisanzure (Talk Therapy)
Uburyo bwo kuvura indwara zo mu mutwe, cyangwa ubuvuzi bwo mu mutwe, ni ikindi gikoresho cy'ingirakamaro mu kurwanya ihungabana. Ntabwo ari ukuganira n'inshuti gusa, ahubwo bisaba impuguke yabigize umwuga igufasha gusobanukirwa ibibazo byawe no guteza imbere ubumenyi ukeneye kugira ngo ubyihanganire.
Hari ubwoko bubiri bw'ingenzi bw'ubuvuzi bwo kuvuga bwagize ingaruka nziza mu kuvura indwara yo kwiheba:
- Ubuvuzi bwo mu mutwe no mu myitwarire (CBT): Ubu buvuzi bureba uburyo ibitekerezo byawe bibi n'imyitwarire yawe bigira uruhare mu kwiheba kwawe. Bugufasha guhindura imitekerereze yawe kugira ngo ube mwiza kurushaho.
- Ubuvuzi bw'imibanire y'abantu: Ibi bigufasha kunoza imibanire yawe n'umuryango wawe, inshuti zawe n'uwo mwashakanye. Iyo iyi mibanire irushijeho kuba myiza, nawe uzatangira kumva umeze neza.
Uburyo bwo kuvura hakoreshejwe uburyo bwo kuvuga bushobora kumara ibyumweru bike kugeza ku myaka myinshi. Bushobora gukorwa umuntu ku giti cye cyangwa mu itsinda. Abantu benshi bahuza ubu buryo n'ubundi buryo bwo kuvura, nk'imiti cyangwa imyitozo ngororamubiri.
Uburyo bwo kuvura indwara yo kwiheba buguha ubumenyi ukeneye kugira ngo uhangane n'indwara yo kwiheba mu gihe kirekire. Ni nk'agasanduku k'ibikoresho ushobora gukoresha mu gihe ufite ikibazo.
Akamaro ko gukomeza kuvurwa
Gahunda iyo ari yo yose yo kuvura wahisemo, ni ngombwa kuyiha umwanya uhagije wo kuyikora no kuyikomeza. Uburyo ubwo aribwo bwose bwo kuvura, harimo n'imiti ivura ihungabana, bushobora gufata ibyumweru byinshi cyangwa birenga kugira ngo ubone umusaruro.Ntugacike intege rero.
Ni ngombwa gukomeza kuvugana na muganga wawe muri iki gikorwa cyose. Ganira na we buri gihe ku bijyanye n'uko wiyumva n'uko ubuvuzi bukora.
Niba gahunda yawe yo kuvura idakora nyuma y'ibyumweru bike, ntugahangayike. Hari imiti myinshi itandukanye n'uburyo bwo kuvura ushobora kugerageza. Akenshi, iyo uburyo bumwe butagenze neza, ubundi burakora.
Icy'ingenzi ni ugukomeza kugerageza kugeza igihe ubonye uburyo bugufitiye akamaro. Nubwo bishobora gusaba imbaraga nke, umusaruro wa nyuma - ni ukuvuga gutsinda ihungabana no kugira ibyishimo - ni wo ukwiye cyane.
Ubutumwa bwo kujyana mu rugo
- Kwiheba si ukumva ubabaye gusa, ahubwo ni indwara nyayo isaba kuvurwa.
- Kuvura ni ibirenze ibinini gusa. Indyo yuzuye, imyitozo ngororamubiri, no kuvura mu buryo bwo kuvuga ni ibikoresho bikomeye cyane.
- Ndetse no guhindura gato nko kugabanya isukari na kafeyine mu mirire yawe bishobora kugira ingaruka zikomeye ku byiyumvo byawe.
- Ndetse no gukora imyitozo ngororamubiri yoroshye nko kugenda n'amaguru iminota 30 ku munsi bishobora kuguha ihumure rikomeye mu mutwe wawe.
- Uramutse uganiriye n'inzobere (Talk Therapy), uzabona imbaraga n'ibikoresho ukeneye kugira ngo ukemure ibibazo mu gihe kirekire.
- Buri gihe komeza kuvugana na muganga wawe. Tanga umwanya wo kuvurwa, wihangane. Nta gushidikanya ko uzabona igisubizo kikubereye.
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