Ibintu 10 byagufasha kwirinda indwara ya Diyabete yugarije benshi

Diyabete ni indwara ibangamira cyane uyirwaye ndetse kugeza na n'ubu ikaba itaragira umuti wo kuyivura ngo ikire burundu, ari nayo mpamvu abantu bagomba kuyirinda uko bashoboye. Urubuga Healthline rutangaza ko iyi ndwara ikomeje kuza ku isonga mu ndwara ziri guhitana benshi kandi hari uburyo bwinshi yakwirinzwemo.

Dore bimwe mu bintu 10 byagufasha kwirinda kurwara Diyabete:

1. Buri gihe ni ngombwa kugenzura uko wiyongera ibiro

Umubyibuho ni yo mpamvu ya mbere y’indwara ya diyabete. Hari ibintu bibiri rero umuntu akwiye gukora ngo ayirinde :

a) Kugenzura uko wiyongera ibiro wifashishije urutonde rw’impuzandengo (BMI). Ibi bitanga ingaruka nziza mu kwirinda indwara ya diyabete n’izindi. Aha rero ni ngombwa kugenzura ibyo urya kandi na none ukarya ku rugero rukwiriye.

b) Niba ubona ibiro byawe bimaze kurenga, ni ngombwa kugira gahunda yo kubigabanya. Kugabanya umubyibuho rero si ikintu cyoroshye, bisaba kwiyemeza ndetse n’ubufasha bw’inshuti n’abavandimwe.

Hari uburyo bwinshi umuntu yakoresha agabanya umubyibuho ukabije. Urugero:

- Kwasa inkwi ukoresheje ishoka (indyabiti).

Ubushakashatsi bwerekanye ko iyo wasa inkwi igihe cy’isaha uba utakaje kilokalori 400 zishobora kubyarwa n’amagarama 44 y’ibinure. Ibi rero bigenda bigabanya umubyibuho kandi ku buryo budahenze.

-Kumara nibura isaha yose woga mu kidendezi cy’amazi (piscine)

Bituma utakaza ingufu zingana na kilokalori 200 arizo zihwanye n’amagarama 22 y’ibinure byibitse mu mubiri. Ubu nabwo ni uburyo budahenze bwo kugabanya umubyibuho.

-Kunywa amazi menshi akonje

Iyo unyoye amazi akonje, ni ngombwa ko umubiri utanga ubushyuhe kugira ngo ya mazi agere ku rugero rw’ubushyuhe bw’umubiri, ni ukuvuga dogere 37. Ubu bushyuhe buva mu gutwikwa kw’amasukari cyangwa urugimbu byibitse mu mubiri. Ibi bituma ya mavuta yatumye umubyibuho wiyongera agabanuka ari nabwo buryo bwo kugabanya uwo mubyibuho.

Urugero: Niba umuntu afashe ibirahuri 6 by’amazi akonje (kimwe gipima garama 250). Hazakoreshwa ibinure bingana iki ngo ubushyuhe bw’amazi buzamuke kuva kuri dogere 0 bugere kuri degere 37 z’ubumubiri ?

Igisubizo : Hakoreshejwe impine izwi mu butabire q = Mw x C x DT dusanga hazakoreshwa karoli 55 500 arizo zingana na kilokalori 55,5.

Izi kilokalori rero zitangwa n’amagarama 6 y’amavuta. Niba ibi ubikoze kabiri ku munsi umuntu atakaza garama 12. Ubu buryo tubonye bugabanya umubyibuho. Ariko ni ngombwa kugenzura ibyo urya kugira ngo udakuraho kandi usubizaho. Ni ukuvuga kugabanyaho 1/3 ku byo wari usanzwe urya, kugabanya umunyu wari usanzwe urya, kunywa litiro 2 z’amazi ku munsi ndetse no gufata ibyo kurya bikize ku myunyu ya potasiyumu, kalisiyumu na manyeziyumu.

2. Ni ngomwa kwitondera amavuta urya

Amavuta arakenewe mu mubiri. Atanga ubushyuhe kandi afasha mu iyubakwa ry’umubiri ndetse n’itembera ry’intungamubiri zimwe na zimwe. Aboneka cyane mu biribwa biva ku bihingwa n’ibiva ku nyamaswa nk’inyama n’amata.

Inama ni uko amavuta umuntu afata ku munsi atagombye kurenza 30 ku ijana ya za kalori zikenewe n’umubiri ku munsi. Kugirango ugere kuri iyi ntego rero ni ngombwa kugabanya amavuta ava ku nyamaswa n’ibiribwa bindi bikize ku mavuta (amafiriti, shokola, amandazi n’ibindi). Na none kandi ni ngombwa kwimenyereza ibiryo bidatekeshejwe amavuta.

3. Gabanya urugero rw’isukari icishijwe mu ruganda ufata

Hari inkomoko nyinshi y’amasukari. Ariko isukari icishijwe mu ruganda niyo ifata umwanya munini mu kongera indwara ya diyabete. Iyi sukari rero iboneka mu biribwa bimwe na bimwe n’ibinyobwa (imigati, amabombo, ibisuguti, fanta, imitobe, byeri n’ahandi) cyangwa abana bakayirya uko iri (kurigata). 

Ibi rero byongera kwigaragaza kwa diyabete y’ubwoko bwa 2. Ikindi kandi ni uko isukari yongera urugero rw’amavuta mu mubiri bigatera umubyibuho. Ni ngombwa rero gusimbuza iyi sukari ubuki, umutobe utongerewemo isukari cyangwa ibisheke bidaciye mu ruganda.

4. Ihatire kurya ibisukura umubiri (fibres)

Ibisukura umubiri (fibres) bifasha umubiri mu buryo bunyuranye :

Bikora nk’ umweyo mu rwungano ngogozi ku buryo byirukana imyanda yihisha mu mara ikaba yatera kanseri y’urura runini.

Bigabanya urugero rw’isukari yakagombye kugera mu maraso ivuye mu byo turiye (limiter l’absorption). Ibi bikagabanya ibyago byo kurwara diyabete.

Bigabanya urugero rw’amavuta yakagombye kugera mu maraso avuye mu byo turiye;

Bituma umwanda mukuru usohoka neza bigatuma twirinda indwara yitwa hémoroïde (soma emoroyide);

Bigabanya umubyibuho kuko bigabanya urugero rw’ibyo turya bigera mu maraso.

Ni ngombwa rero gukunda kurya imboga, imbuto ndetse n’ibinyampeke bidahinduye kugira ngo twunguke ibyiza by’ibi byo kurya. Ni ngombwa kutarenza garama 25 za fibres ku munsi.

5. Hagarika kunywa itabi

Guhagarika itabi bigabanya cyane kanseri n’indwara ya diyabete y’ubwoko bwa 2 byuririra ku itabi.

Ubushakashatsi bwerekanye ko abantu bahagarika itabi mbere y’imyaka 50 bagabanyaho icya kabiri ibyago byo gupfa mu myaka 15 ikurikiyeho. Ni ukuvuga ko abantu bahagarika itabi babaho igihe kirekire ugereranyije n’abakomeza kurinywa. 

Ikindi kandi umuntu umwe kuri babiri afite ibyago byo kurwara diyabete ugereranyije n’abatarinywa. Guhagarika itabi ntibikunda koroha bitewe n’akamenyero. Ni yo mpamvu bisaba kwiyemeza ndetse n’ubufasha bw’inshuti, abavandimwe n’ab’umuryango.

6. Iga guhangana n’ikibazo cyo kunaniza ubwonko (stress)

Umunaniro w’ubwonko uterwa n’intekerezo kubera ibibazo, imiruho n’imihati duhura nabyo buri munsi. Uyu munaniro utera indwara ya diyabete akaba ari yo mpamvu ari ngombwa kumenya uburyo bwo guhangana n’uyu munaniro.

Uburyo bwiza rero bwo guhangana n’uyu munaniro ni ukugira umuntu uganiriza ibyawe wumva wisanzuyeho. Kugerageza gukora uturimo two kukurangaza no kukwibagiza nko gusenga, kuririmba, gutembera.

Na none kandi bisaba gukora imyitozo ngororamubiri : kugendagenda, kwiruka, kugenda ku igare, gusimbuka umugozi, koga mu mazi menshi (piscine), gukina umupira w’intoki. Ariko ikiruta byose ni ikiruhuko.

Ubu buryo bwo guhangana n’umunaniro bukoreshwa n’abantu birinda indwara ya diyabete. Ariko kandi n’abamaze kuyirwara bakeneye gukoresha ubu buryo ngo babane neza n’indwara.

7. Ni ngombwa gukora imyitozo ngororamubiri

Imyitozo ngororamubiri irakenewe mu kwirinda indwara ya diyabete y’ubwoko bwa 2 n’izindi ndwara ziyuririraho. Imyitozo ni ingenzi cyane kubera impamvu zikurikira :

Ifasha umubiri kugumana ibiro bikwiriye;

Yongera imikoreshereze y’umusemburo wa insuline kubera ko igabanya ubudahangarwa bw’umubiri kuri uwo musemburo;

Ifasha kugira ubuzima bwiza bw’umutima no kumva umubiri umerewe neza muri rusange;

Imyitozo irinda kwiyongera kwa kolesiterole (ibinure byinshi mu mitsi itembereza amaraso mu mubiri);

Imyitozo ngororamubiri igira akamaro ko kurinda kanseri y’amabere n’iy’urura runini.

Ubushakashatsi bwa Finnish Diabetes Prevention bwerekanye ko imyitozo ngororamubiri igabanyaho 58 % ibyago byo kurwara diyabete y’ubwoko bwa 2. Imyitozo yakagombye gukorwa nibura iminota 30 buri munsi kandi hashingiwe ku miterere y’umuntu (ubukuru cyangwa uko amerewe mu mubiri).

8. Ni ngombwa kwisuzumisha

Abantu benshi usanga babana n’indwara ya diyabete batabizi. Kuyisuzumisha bituma tumenya urugero rw’isukari iri mu maraso yacu bigatuma dukora ibishoboka byose ngo igume ku rugero rudateje umubiri ikibazo.

Ikindi kandi, kwisuzumisha bituma dutangira kwivuza hakiri kare igihe dusanze twaragize ibyago byo kurwara. Ibi bituma tuyifatirana bikadufasha kwirinda kurembywa nayo hakiri kare.

Ibi rero bireba buri wese ariko cyane cyane ba bantu bafite ibyago byinshi (haut risque) byo kurwara indwara ya diyabete.

9. Itondere inzoga 

Inzoga zigira uruhare runini mu kwangiriza umubiri wacu. Inzoga zirabujijwe ku buryo budasubirwaho ku bantu :

-Batwite;

-Barwaye igifu, umwijima, impindura;

-Ku bantu bakoresha umuti bita chloropromide igihe barwaye diyabete.

Kubera ko rero inzoga ishobora kongera umubyibuho, gutera indwara z’umutima, indwara z’umwijima, diyabete y’ubwoko bwa kabiri, n’izindi. Ni byiza rwose ko umuntu areka inzoga.

10. Konsa igihe kigenwe

Konsa igihe kirekire birinda umwana indwara ya diyabete y’ubwoko bwa mbere. Naho guha umwana amata y’inka igihe kitaragera bimwongerera ibyago byo kurwara diyabete y’ubwoko bwa mbere. Ubushakashatsi bwerekanye ko 50 % by’abana bahawe amata batarageza ku mezi ane y’ubukure barwara diyabete y’ubwoko bwa mbere.

Ni ngombwa rero uko bishobotse kose konsa umwana kugira ngo tumurinde ibyago byo kwandura iyi ndwara.

Ibi nibyo bintu ushobora gukora mu rwego rwo kwirinda indwara ya Diyabete.