Abahanga mu by'ubuzima bavuga ko iyo ugeze mu myaka 70, hari byinshi bishobora guhinduka: imbaraga ziragabanyuka, ingingo nyinshi zigakenera kuruhuka, n’ubushobozi bwo gutekereza bugatangira kugabanyuka. Abantu benshi banahura n’indwara zidakira.
Ariko abashakashatsi bavuga ko ibi bidakwiye gufatwa nk’ihame, kuko umuntu ashobora kugera no ku myaka 90 cyangwa irenga, agifite ubuzima bwiza, igihe ahinduye imiterere y’imibereho hakiri kare.
Eric Verdin, umuyobozi wa Buck Institute for Research on Ageing muri California, avuga ko abantu benshi bashobora kugera ku myaka 90-95 bafite ubuzima bwiza mu gihe bitaye ku buzima bwabo hakiri kare. Ati: “Abantu benshi bagira ubuzima bwiza kugeza hafi imyaka 65-70, ubundi bagatangira kurwara. Ariko dufite amahirwe menshi yo kubihindura.”
Nubwo gufata ingamba zo kwita ku buzima ari byiza ku myaka yose, abahanga mu by'ubuzima bavuga ko imyaka ya 30 ari ingenzi, kuko ari bwo ibintu bitandukanye by’umubiri bitangira guhinduka: imitsi n’imikaya bikagabanyuka, amagufwa agatangira gutakaza imbaraga, ndetse n’imikorere y’umubiri muri rusange igatangira gucogora mu buryo bwihishe.
Prof. João Passos wo muri Mayo Clinic avuga ko iyi myaka ari “igihe cy’ingenzi cyo gushimangira imyitwarire izagufasha kuzabaho neza mu myaka myinshi iri imbere.”
1. Imyitozo ngororamubiri mu myaka yawe 30 izakurinda kugeza mu myaka ya 70
Abasiganwa n’ibihe bazwi nka 'masters athletes' (abakina siporo bafite hejuru y’imyaka 35) ni urugero rwiza. Abenshi muri bo bakomeza kuramba neza, bafite imbaraga nyinshi n’umubiri ukomeye kurusha abatarakoze siporo mu myaka yo hambere.
Dr. Paul Morgan wo muri Manchester Metropolitan University avuga ko abo bantu baba bafite ubudahangarwa bwihariye mu mubiri bubafasha kugumana ubuzima bwiza igihe kirekire. Ati: “Ibi bituma batinda kugerwaho n'ingorane z’ubusaza n’ubumuga, kandi bakagumana ubwigenge n’imbaraga.”
Shakisha siporo ukunda kandi uzashobora gukomeza gukora igihe kirekire!
Kwitabira Tennis, Badminton, Kugenda ku igare nko mu Buyapani byagaragaye ko bigabanya ibyago byo kurwara no gupfa imburagihe. Gukora siporo zoroheje ariko uhorana umwete ni ingenzi cyane. Ndetse n’iminota 5 gusa ku munsi yo kwiruka cyangwa gukora imyitozo ikomatanyije ihindura ubuzima bwawe mu buryo bugaragara.
2. Ibikorwa byo kurinda ubwonko – bitangire mu myaka yawe 30
Kwita ku buzima bw’amenyo bifite uruhare rutarimo gutekerezwa cyane: Gusukura amenyo neza, Kwivuza igihe cyose habaye ikibazo, Kureka itabi, Kugabanya isukari,..Ibi byose bifasha kurinda indwara yo mu kanwa izwi nka 'periodontal disease', igira ingaruka ku bwonko ikongera ibyago byo kwibagirwa mu zabukuru.
3. Kugabanya inzoga no kugira amasaha ahamye yo kuryama
Ubusinzi butuma uburyo uturemangingo twanditseho (gene expression) buhinduka mu buryo bubangamira ubuzima, bityo ugasaza vuba kurusha uko byari bikwiye. Kuryama nabi nabyo bigira ingaruka ku mikorere y’ubwonko no ku mbaraga za buri munsi, bigatuma umubiri utitwara neza uko bikwiye.
Verdin avuga ko kuryama buri joro mu masaha amwe ari kimwe mu bintu bikomeye kurusha byose mu kurwanya kujya mu zabukuru. hakiri kare. Ati: “Nkurikije ubushakashatsi, nkoresha réveil ejobundi si ukugira ngo ndebe ko bucyeye, ahubwo ni ukumbwira ko igihe cyo kuryama kigeze.”
4. Uburyo bwo kurya – Intermittent fasting ishobora kugufasha cyane
Uburyo bwo kurya mu masaha agenzuwe, buzwi nka intermittent fasting, bushobora gufasha umubiri wawe kugira umwanya wo gukora neza utari mu mirimo yo gusya no kuvoma ibyo wariye. Iyo uri mu masaha yo kutarya, umubiri werekeza imbaraga nyinshi mu gusana uturemangingo, kugabanya ibinure, no kugabanya ibyongera gusaza vuba.
No kubahiriza isaha runaka yo kurya n’iyo kutarya (nka 12:12) bishobora gutanga umusaruro mwiza mu gihe kirekire. Mu buryo bwumvikana neza, kureka kurya igihe runaka bifasha umubiri kwiyubaka no kwisana. Nta mpamvu yo gukora 16:8, nk’uko benshi babivuga. Verdin avuga ko 12:12 (amasaha 12 yo kurya, 12 yo kutarya) bihagije cyane.
Byongera ubushobozi bw’ingingo, imbaraga z’umubiri n'ubudahangarwa. Kurya imbuto n’imboga, cyane cyane izifite ibara risa n’umuhondo n’umutuku (carotenoids), nka: Karoti, "Sweet potatoes", Amacunga, Inanasi, Impeke n’izindi zikungahaye kuri vitamin A bifasha kongera imbaraga zo kurwanya gusaza.
5. Kuki imyaka ya 30 ari yo bahereyeho?
Passos avuga ko ubushakashatsi nka Framingham Heart Study bwerekana ko abantu bitaye ku buzima mu myaka ya 30 bafite ibyago bicye byo: kwibasirwa n’indwara z’umutima, kugwa mu bwigunge bwo mu bwonko, gucura imburagihe, gufatwa n’indwara za kera. Ati: “Nubwo tudashobora guhagarika gusaza, dushobora kugena uburyo dusazamo.”
Nubwo mu myaka yawe ya 30 wumva ufite imbaraga nyinshi, ubu ni bwo buryohe bwo gushyiraho fondasiyo y’ubuzima bwawe bwo mu myaka 70. Niba ubashije kugabanya inzoga, gukora siporo buri gihe, kwirinda kurya kenshi, gukora isuku y’amenyo, kugira amasaha ahamye yo kuryama,..ubwonko, umutima, imitsi n’amagufwa yawe bizabigushimira igihe kizaza.
Src: BBC