Asela (w'imyaka 42), umuyobozi muri banki nini, yaje mu ivuriro ryanjye ku wa kane nimugoroba. Yinjiye mu cyumba cy'ivuriro yumva ananiwe cyane kandi ababara umugongo.
"Dr. Priya, ibipimo byanjye by'amaraso biheruka bigaragaza ko urugero rwa cholesterol yanjye ruri hejuru. Urugero rw'isukari yanjye narwo ruri hafi y'urugero rusanzwe (Insulin Resistance). Numva ndushye cyane kandi nduhutse umunsi wose. Ariko kubera akazi ko mu biro, nta mwanya mfite wo gukora siporo. Sinshobora no kujya muri siporo," Asela yasobanuye kumererwa nabi kwe.
Nasobanuriye Asela nti: "Asela, ibi ni ibisanzwe ku bantu nkawe bicaye ku ntebe umunsi wose (Sedentary Lifestyle). Ariko gukora imyitozo ngororamubiri ntibivuze kwiruka amasaha menshi muri siporo cyangwa kuba umukinnyi. Imyitozo ngororamubiri , nko kugenda n'amaguru buri munsi, kugendera ku igare, cyangwa kuzamuka ingazi, ishobora gukomeza uturemangingo tw'umutima no kugenzura urugero rw'isukari mu maraso yawe. Uyu munsi, reka tuganire ku buryo umuntu uhugiye nkawe ashobora gushyiramo imyitozo ngororamubiri mu buzima bwawe bwa buri munsi no kubaho ubuzima bwiza."
๐จ Ibimenyetso bitukura bisaba ubuvuzi bwihuse mu gihe cy'imyitozo ngororamubiri
Nubwo gukora imyitozo ngororamubiri ari ingenzi ku mubiri, abantu batangira gukora imyitozo ngororamubiri mu buryo butunguranye nyuma y'igihe kirekire badakora imyitozo ngororamubiri bagomba guhita bahagarika imyitozo ngororamubiri kandi bakajya kwa muganga mu gihe bagaragaje ibimenyetso bikurikira mu gihe bakora imyitozo ngororamubiri:
- Kubabara cyane, kubabara mu gituza hagati, cyangwa ububabare bukwirakwira mu ijosi, mu rwasaya, cyangwa mu kuboko kw'ibumoso (bishobora kuba ikimenyetso cy'indwara y'umutima).
- Guhumeka nabi cyane ku buryo budashobora kwihanganira nubwo haba hari imyitozo ngororamubiri yoroheje.
- Kuzungera, gucika intege, cyangwa guta ubwenge.
- Umutima utera vuba cyane cyangwa utari umeze neza (Arrhythmia).
- Kubura ibinya, intege nke, cyangwa kuvuga nabi ku ruhande rumwe rw'umubiri.
Akaga ko kubaho mu buzima bwo kwicara
Kimwe mu bibazo bikomeye ku buzima abantu benshi bahura nabyo muri iki gihe ni ukwicara umunsi wose. Kudakora imyitozo ngororamubiri bigabanya umuvuduko w'imikorere y'umubiri kandi bigatera ibibazo bikurikira:
1. Kurwanya insuline: Kubera ko uturemangingo tudafata isukari, isukari irarunda mu maraso, bigatera Diyabete yo mu bwoko bwa 2.
2. Indwara z'umutima n'imitsi: Ingano ya cholesterol mbi mu mubiri iriyongera kandi igatera kuziba kw'imitsi y'amaraso.
3. Osteoporosis: Ubucucike bw'amagufwa n'ingingo bugabanuka, bikongera ibyago byo kuvunika.
Kugereranya inyungu z'imyitozo ngororamubiri itatu yoroshye ku buzima
| Ubwoko bw'imyitozo ngororamubiri | Ingaruka zikomeye ku mubiri | Igitutu ku ngingo | Ibyiza by'imitekerereze |
|---|---|---|---|
| Kugenda n'amaguru vuba | Yongera umuvuduko w'umutima kandi ikagenzura umuvuduko w'amaraso | Hasi cyane | Kurwanya stress no gutanga ituze. |
| Kwiruka | Kongera karori mu gihe gito, komeza amagufwa | Iringaniye / Iri hejuru | Kongera imbaraga zo mu mutwe binyuze mu kurekura endorphins (imisemburo y'ibyishimo). |
| Kugendera ku igare | Gukomeza imitsi y'amatako n'amaguru, kwihutisha imikorere y'umubiri | Hasi cyane (uburemere bw'ukuguru ntibugaragara mu ngingo) | Kuzamura ireme ry'ibitotsi no kongera imbaraga mu byo umuntu aryamye. |
Ibyo gukora n'ibyo udakwiye gukora
| โ๏ธ Ibintu byo gukora (Gukora) | โ Ntugakore ibyo udakwiye gukora |
|---|---|
| Shyushya iminota 5-10 mbere yo gutangira imyitozo ngororamubiri. | Ntugakore imyitozo ngororamubiri iremereye cyangwa iy'imitsi iremereye icyarimwe. Ibi bishobora gutera imvune mu mitsi no mu ngingo. |
| Gerageza gukora imyitozo ngororamubiri ikoresheje imbaraga nke nibura iminota 150 buri cyumweru, nk'uko inama za NHS zibivuga. | Ntutegereze kugeza igihe wumva ufite inyota yo kunywa amazi. Fata amazi menshi kugira ngo mu kanwa kawe mugire ubushuhe mu gihe ukora imyitozo ngororamubiri. |
| Mu kurangiza imyitozo ngororamubiri, kora akaruhuko ko kuruhuka kugira ngo umubiri wawe ugaruke. | Niba ufite indwara zidakira (diyabete, indwara z'umutima), ntugatangire gukora imyitozo ngororamubiri nshya udafite inama za muganga. |
โ Hari ibindi bibazo ushobora kuba ufite (FAQ)
Ni gute umuntu ufite akazi kenshi yakwinjiza imyitozo ngororamubiri mu buzima bwe bwa buri munsi ?
Gukoresha ingazi aho gukoresha ascenseur, kugenda n'amaguru urimo guhamagara kuri telefoni, guparika imodoka yawe kure gato iyo ugiye mu biro no kugenda n'amaguru, no gukora urugendo rw'iminota 10 ugenda n'amaguru nyuma y'ikiruhuko cyawe cya saa sita byose bishobora gushyirwa mu myitozo ngororamubiri yawe.
Ni iyihe myitozo ngororamubiri nziza ku bantu bafite ububabare bw'ivi cyangwa ibibazo by'ingingo? โผ
Imyitozo ngororamubiri idashyira uburemere bw'umubiri wose ku mavi ni nziza ku bantu bafite ibibazo by'ingingo. Gusiganwa ku magare no koga ni bwo buryo bwiza bwo gukomeza imitsi mu gihe urinda ingingo.
Ni gute imyitozo ngororamubiri igabanya stress? โผ
Mu gihe cy'imyitozo ngororamubiri, ubwonko bwongera umusaruro w'imisemburo y'ibyishimo nka endorphins na serotonin. Ibi bigenzura imisemburo ya stress mu mubiri ya cortisol kandi bigatanga ubuzima bwiza mu mutwe.
Ni iminsi ingahe mu cyumweru ihagije kugira ngo ugire imyitozo ngororamubiri? โผ
Bisabwa ko umuntu mukuru ufite ubuzima bwiza yakora siporo iringaniye nibura iminota 30 ku munsi, iminsi 5 mu cyumweru. Niba ibi bidashoboka byose icyarimwe, ushobora gutangirana n'iminota 10 ku munsi hanyuma ukazagera ku ntego buhoro buhoro mu byumweru bike.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.