⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
Ubushakashatsi buheruka buvuga iki?
Vuba aha, itsinda ry'abashakashatsi bo muri Kaminuza ya Harvard muri Leta Zunze Ubumwe za Amerika bakoze ubushakashatsi bunini cyane. Bakurikiranye amakuru y'ubuzima n'imirire y'abantu barenga 92.000 mu gihe cy'imyaka 28. Mu mpera z'ubu bushakashatsi, basanze hari ikintu gitangaje. Ni ukuvuga ko abaryaga garama 7 z'amavuta ya elayo ku munsi (ni ukuvuga hafi kimwe cya kabiri cy'ikiyiko) bafite ibyago bike byo gupfa bazize indwara yo kwibagirwa ku kigero cya 28% ugereranyije n'abataryaga amavuta ya elayo. Tekereza gato, kimwe cya kabiri cy'ikiyiko ni gito cyane. Ubu bushakashatsi bwerekana ko n'ingano ntoya ishobora kugira akamaro mu gihe kirekire ku buzima bw'ubwonko bwacu. Ikindi kintu cy'ingenzi ni uko iyi nyungu idashingira ku buryo indyo yawe muri rusange iba nziza. Ibi bivuze ko nubwo waba urya bisanzwe, kongeramo amavuta make ya elayo mu mirire yawe bishobora kugira iyi nyungu.Amavuta ya elayo aho gukoresha margarine na mayoneze?
Akenshi dusangira umugati, tugateka sandwiches, tugakoresha ibintu nka margarine, amavuta, mayoneze, nibindi, sibyo? Ubu bushakashatsi bwabonye ikindi kintu gifatika cyane. Ni ukuvuga inyungu yo gusimbuza amavuta ya elayo yateguwe mu buryo bw'ubukorano, ari yo akomoka ku bimera karemano. Nk'uko abashakashatsi babivuga, niba urya amavuta ya elayo angana n'ayo aho kurya ikiyiko kimwe cya margarine cyangwa mayoneze ku munsi, ushobora kugabanya ibyago byo gupfa bitewe na dementia ku kigero cya 8% kugeza kuri 14%. Iki ni ikintu gikomeye cyane, si byo se? Kuko iyi ari impinduka nto dushobora kongera mu buzima bwacu bwa buri munsi. Ushobora kubyumva neza ukurikije imbonerahamwe iri hepfo.| Icyo urimo gusimbuza (ikiyiko kimwe) | Icyo wakoresha mu mwanya wacyo (ikiyiko cy'icyayi) | Ijanisha rishobora kugabanya ibyago byo kurwara indwara yo kwibagirwa |
|---|---|---|
| Margarine | Amavuta ya Elayo | Bishobora kugabanukaho 8% - 14% . |
| Mayoneze | Amavuta ya Elayo | Bishobora kugabanukaho 8% - 14% . |
| Andi mavuta y'imboga cyangwa amavuta | Amavuta ya Elayo | Nta tandukaniro rigaragara ryabonetse. |
Ibi bibaho bite?
Noneho ushobora kuba wibaza uti "Ni gute amavuta ya elayo agira ingaruka nk'izi ku bwonko?" Abashakashatsi barimo kuvuga ku mpamvu ebyiri zishobora gutera ibi. 1. Ingaruka zitaziguye ku bwonko: Zimwe mu ngirabuzimafatizo zikomeye zirimo antioxidant zishobora kwambuka umuyoboro w'amaraso n'ubwonko urinda ubwonko bwacu no kwinjira mu bwonko. Izi ngirabuzimafatizo zinjira mu bwonko muri ubu buryo zishobora gufasha mu buryo butaziguye kurinda ubuzima bw'uturemangingo tw'ubwonko mu kugabanya kwangirika. 2. Ingaruka zitaziguye: Ingingo ya kabiri ni uko amavuta ya elayo ari ingirakamaro cyane ku buzima bwacu bw'umutima n'imitsi . Kugira umutima mwiza n'imitsi y'amaraso isukuye bivuze ko ubwonko bwakira umwuka wa ogisijeni n'intungamubiri bukeneye nta cyuho. Muri ubu buryo, mu kubungabunga ubuzima bwiza bw'umutima, amavuta ya elayo afasha mu buryo butaziguye kubungabunga ubuzima bwiza bw'ubwonko.
✨ Muscle recovery
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Nubwo twishimiye cyane kubona ibisubizo by'ubushakashatsi nk'ubu, ni ngombwa cyane gusobanukirwa aya makuru neza. Hari ibintu bike tugomba kumenya mu gihe tuganira kuri ubu bushakashatsi.Igikuru ni uko ubu bushakashatsi bwerekana ko hari "isano" hagati yo kunywa amavuta ya elayo no kugabanya ibyago byo kwiheba. Ntabwo byemeza 100% ko kugabanuka kw'ibyago biterwa n'amavuta ya elayo .Mu magambo make, bisa nkaho hari isano hagati y’ibyo byombi, ariko ntibiragaragara ko kimwe gitera ikindi. Kuko, hari n’ibindi bintu bishobora gutuma ibi bibaho. Tekereza, umuntu ukoresha amavuta ya elayo akenshi aba ahangayikishijwe cyane n’ubuzima bwe. Bashobora:
- Ushobora kurya indyo yuzuye irimo imboga n'imbuto nyinshi.
- Birashoboka ko ukora imyitozo ngororamubiri buri gihe.
- Birashoboka ko utanywa itabi cyangwa ngo unywe inzoga nyinshi .
Ubutumwa bwo kujyana mu rugo
- Ubushakashatsi bushya bwerekana ko kurya amavuta ya elayo make (hafi kimwe cya kabiri cy'ikiyiko) buri munsi bifitanye isano no kugabanya ibyago byo gupfa bitewe no kwiheba.
- Gusimbuza amavuta y'ubukorano nka margarine na mayoneze n'amavuta ya elayo karemano bishobora kuba amahitamo yoroshye, meza kandi meza kuri wewe.
- Amavuta ya elayo si 'uburozi' cyangwa ngo abe umuti 100% wemejwe wo kuvura indwara yo kwibagirwa. Ibi biracyari ibya mbere.
- Uburyo bwiza bwo kubungabunga ubuzima bw'ubwonko ni ugukurikiza uburyo bwiza bwo kubaho muri rusange . Ibyo bivuze kurya indyo yuzuye, gukora imyitozo ngororamubiri buri gihe , kwirinda kunywa itabi no gukomeza kugira imyitozo ngororamubiri.
- Niba wowe cyangwa uwo ukunda mufite gushidikanya cyangwa ubwoba ku bibazo byo kwibuka cyangwa indwara yo kwibagirwa, umuntu mwiza kandi ukwiye kuganira na we kuri ibyo bibazo ni muganga wanyu .
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