Uburyo ukwiye gufata ifunguro ritagushyira mu kaga

Ishami ry’Umuryango w’Abibumbye ryita ku buzima (OMS) rigaragaza ko mu 2022 abantu miliyari 1.9 bari bafite umubyibuho ukabije naho miliyoni 462 bafite ibiro bidahagije.

Abana bari munsi y’imyaka itanu barenga miliyoni 155 bari baragwingiye naho miliyoni 41 bafite umubyibuho ukabije naho 48% by’impfu z’abari munsi y’imyaka itatu zari zifitanye isano no kutabona ifunguro rihagije.

Inzobere mu by’imirire zigaragaraza ko imirire myiza no kuboneza imirire ari igihe umuntu abasha gufata amafunguro akungahaye ibyubaka umubiri, ibitera imbaraga n’ibirinda indwara kandi bitarimo ibyanduza bishobora gutera indwara, bikagendana n’imirimo akora, imyaka afite n’ibindi bijyanye n’ingano y’intungamubiri umubiri we ukenera.

Zimwe mu ngero z’ibitera imbaraga harimo ibinyamafufu nk’ibijumba, imyumbati, umuceri, ibigori, amasaka ingano. Hari n’ibindi bifatwa nk’ibitera imbaraga ku kigero cyo hejuru nk’amavuta. Abahanga mu by’imirire bavuga ko garama imwe y’amavuta iha umubiri kilocalorie icyenda mu gihe garama imwe y’ibinyamafufu itanga kilocalorie enye.

Mu byubaka umubiri harimo ibikomoka ku nyamaswa nk’inyama, amata, amagi n’amafi n’ibikomoka ku bimera nk’ibishyimbo, amashaza, soya, ifu ya moringa mu gihe ibirinda indwara harimo imboga n’imbuto.

Dore uburyo ukwiye gufata ifunguro ritagushyira mu kaga:

1. Uko ifunguro rigomba kuba rigabanyije

Healthline ivuga ko ubusanzwe abantu bategura amafunguro, ugasanga isahani bari kuriraho imeze nk’ikasemo ibice bitatu, ibitera imbaraga byihariye 50%, ibirinda indwara 25% n’ibyubaka umubiri na byo 25%.

Muri rusange ni uko abantu barya ariko ntabwo ibitera imbaraga ari byo byagombye kuba bifite umwanya munini ku isahani yacu ahubwo ibirinda indwara ariho harimo imboga, byagombye kuba byihariye 50% by’isahani yacu, 25% ikajyaho ibyubaka umubiri naho ibitera imbaraga bigafata akandi 25%.

Kurya ibitera imbaraga byinshi kuruta ibirinda indwara n’ibyubaka umubiri bituma umuntu yinjiza imbaraga ziruta izo ari buze gukoresha. Aho niho hashobora kuvamo ko umuntu yagira ibiro birengeje ibyo akwiriye kugira.

Aya mafunguro ateguye gutya ni nayo yakabaye ategurwa n’abifite, bakagerekaho imbuto nibura igihe bashonje. Urugero wenda niba umuntu yafashe icyayi n’umugati mu gitondo, hagati ya saa yine na saa tanu z’amanywa niwo mwanya mwiza wo kuriraho imbuto kugira ngo igihe cyo gufata ifunguro rya saa sita, umubiri ube wamaze kuzikorera igogora.

2. Amasaha yo kuriraho

Umuntu kandi amafunguro afata kugira ngo amugirire akamaro aba agomba no kugira amasaha ayafatiraho, atari ukurya igihe cyose abiboneye. Ushobora gufata gahunda yo kurya ifunguro ryuzuye mu gitondo. Akenshi icyo gihe tuba tugiye mu kazi, gukoresha imbaraga z’umubiri ariko biratangaje ko ari ho akenshi usanga turya indyo ituzuye.

Inshuro nyinshi usanga umubare munini w’abantu bava mu rugo mu gitondo nta funguro bafashe n’abagerageje ugasanga ni icyayi cya mukaru, icy’amata cyangwa igikombe cy’igikoma n’irindazi cyangwa umugati bakajya mu kazi, bikaba ari byo biririrwa, ibyo bari gufata saa sita bakabifata nijoro.

3. Imiterere y’ifunguro rya nijoro

Muri rusange ifunguro rya nijoro ntirigomba kubamo ibiribwa birushya igogora nk’ifiriti cyangwa inyama, ibirimo amavuta menshi. Hari kandi na salade, mayonnaise bikungahaye intungamubiri zikangura ubwonko kuko igihe umuntu agiye kuryama na bwo buba bukeneye kuruhuka.

Iki gihe umuntu aba akwiye kwibanda ku mafunguro afite ibara ry’icyatsi kibisi cyangwa ryijimye nka potaje y’imboga rwatsi nka dodo, Sereri, ibirayi na karoti byorohera igogora.