Mugihe gikomeye cyo gukumira no kugenzura, gutsinda gute? Ibyokurya 10 byemewe cyane ninzobere mu mirire, ubumenyi bwa siyansi butezimbere ubudahangarwa!
Coronavirus nshya irakaze kandi igira ingaruka ku mitima yabaturage miliyari 1.4 mu gihugu cyUbushinwa. Imbere yicyorezo, kurinda urugo burimunsi ni ngombwa cyane. Ku ruhande rumwe, kurinda no kwanduza indwara bigomba gukorwa; kurundi ruhande, kurwanya virusi bigomba kongera ubudahangarwa bw'umuntu. Nigute ushobora kongera ubudahangarwa binyuze mumirire? Ishami ry’imirire y’ababyeyi n’imyororokere y’ishyirahamwe ry’ubuvuzi ry’Abashinwa ritanga “Impuguke z’impuguke ku mirire n’imirire yo gukumira no kuvura indwara nshya ya Coronavirus”, izasobanurwa n’urubuga rwa siyansi rw’ibihuha rw’ishyirahamwe ry’abashinwa mu bumenyi n’ikoranabuhanga.
Icyifuzo cya 1: Kurya ibiryo bya poroteyine nyinshi buri munsi, birimo amafi, inyama, amagi, amata, ibishyimbo nimbuto, kandi wongere umubare buri munsi; ntukarye inyamaswa zo mu gasozi.
Ubusobanuro: Ntabwo hazabaho inyama nke z'umwaka mushya, ariko ntukirengagize amata, ibishyimbo n'imbuto. Nubwo ari isoko ya protein nziza yo mu rwego rwo hejuru, ubwoko nubwinshi bwa acide ya amine acide ikubiye muri ubu bwoko bwibiryo biratandukanye cyane. Intungamubiri za poroteyine zirenze izisanzwe, kubera ko ukeneye "abasirikare" benshi kumurongo wawe wo kwirinda. Hamwe ninzobere zemeza, inshuti zizakingurwa kurya.
Byongeye kandi, ndagira inama inshuti zikunda kurya inyamaswa zo mwishyamba kureka ibyo zikunda, erega, ntabwo zifite imirire myinshi, kandi hari ibyago byindwara.
Icyifuzo cya 2: Kurya imboga n'imbuto nshya buri munsi, kandi wongere umubare ukurikije ibisanzwe.
Ibisobanuro: Vitamine zikungahaye hamwe na phytochemiki mu mboga n'imbuto ni ingenzi cyane ku mubiri, cyane cyane umuryango wa vitamine B na vitamine C. Niba ubusanzwe urya munsi yimbuto zisabwa nimboga n'imbuto, ugomba kurya byinshi bishoboka muriki gihe. Byongeye kandi, birasabwa ko imbuto zigomba kuribwa muburyo butandukanye. Ntugahangayikishwe n'imbuto runaka hanyuma ureke “ishyamba” ryose.
Igitekerezo cya 3: Kunywa amazi menshi, munsi ya 1500ml kumunsi.
Ibisobanuro: Kunywa no kunywa ntabwo ari ikibazo mugihe cyumwaka mushya, ariko biragoye mugihe cyo kunywa amazi. Nubwo inda yawe yuzuye umunsi wose, ugomba kwemeza ko unywa amazi ahagije. Ntabwo bikenewe kuba byinshi. Kunywa ibirahuri 5 byamazi kumunsi mubirahuri bisanzwe birahagije.
Icyifuzo cya 4: Ubwoko bwibiryo, inkomoko namabara birakungahaye kandi biratandukanye, bitari munsi yubwoko 20 bwibiryo kumunsi; ntugire ubwirakabiri bwigice, bihuze inyama nimboga.
Ibisobanuro: Ntabwo bigoye kurya ubwoko 20 bwibiryo buri munsi, cyane cyane mugihe cyumwaka mushya w'Ubushinwa. Urufunguzo ni ukugira amabara akungahaye, hanyuma ugatera urujijo ku mboga. Icunga ritukura, umuhondo, icyatsi, ubururu n'umuhengeri, n'imboga z'amabara arindwi zigomba kuribwa zose. Mu buryo bumwe, ibara ryibigize bifitanye isano nintungamubiri.
Icyifuzo cya 5: Menya imirire ihagije, ongera umubare ukurikije indyo isanzwe, ntukarye bihagije, ahubwo unarye neza.
Gusobanura: Kurya neza no kurya neza nibintu bibiri. Nubwo ibirungo bimwe biribwa bingana iki, birashobora gufatwa nkibyuzuye. Byinshi, birashobora gufatwa nkinkunga. Imirire mibi cyangwa ikirenga bizakomeza kubaho. Kurya neza bishimangira "ibinyampeke bitanu byo kugaburira, imbuto eshanu zifasha, inyamaswa eshanu zunguka, n'imboga eshanu zo kuzuza". Ibigize ibikungahaye kandi imirire iringaniye. Muri ubu buryo, ni bwo bushobora “kuzuza ibinure no kugaburira imbaraga z'ingenzi.”
Icyifuzo cya 6: Ku barwayi bafite indyo idahagije, abasaza, ndetse no guta igihe kirekire indwara ziterwa, birasabwa kongera imirire yinjira mu bucuruzi (ibiryo byihariye byubuvuzi), kandi ukongeramo munsi ya kcal 500 kumunsi.
Ibisobanuro: Birasanzwe ko abageze mu zabukuru bagira ubushake buke, igogorwa ridakabije, ndetse no kutagira umubiri mwiza, cyane cyane ababana n'indwara zifata igifu. Imiterere yimirire iteye impungenge, kandi ibyago bisanzwe byo kwandura byikubye kabiri. Muri iki gihe, biracyafite akamaro gufata neza ibyubaka umubiri kugirango uhuze imirire.
Icyifuzo cya 7: Ntukarye cyangwa ngo ugabanye ibiro mugihe cyanduye COVID-19.
Ibisobanuro: "Buri mwaka Mushya" ni inzozi kuri buri wese, ariko imirire ntabwo ikenewe, cyane cyane muriki gihe. Gusa indyo yuzuye irashobora kwemeza imbaraga zihagije nintungamubiri, ugomba rero kuba wuzuye no kurya neza.
Icyifuzo cya 8: Akazi gasanzwe no kuruhuka no gusinzira bihagije. Menya neza ko igihe cyo gusinzira kitari munsi yamasaha 7 kumunsi.
Ibisobanuro: Gusura abavandimwe n'inshuti mugihe cy'umwaka mushya, gukina amakarita no kuganira, byanze bikunze kurara. Ibyishimo ni ngombwa, gusinzira ni ngombwa. Gusa hamwe nuburuhukiro buhagije birashobora kugarurwa imbaraga zumubiri. Nyuma yumwaka uhuze, gusinzira neza nibyiza kubuzima bwumubiri nubwenge.
Icyifuzo 9: Kora imyitozo ngororamubiri kugiti cyawe, hamwe nigihe cyo guteranya kitarenze isaha 1 kumunsi, kandi ntukitabira ibikorwa bya siporo mumatsinda.
Ibisobanuro: "Ge Uryamye" biroroshye cyane ariko ntibyifuzwa. Nibyiza kumubiri mugihe udahisemo "guhurira" ahantu huzuye abantu. Niba bitoroshye gusohoka, kora ibikorwa bimwe murugo. Bavuga ko gukora imirimo yo murugo nabyo bifatwa nkigikorwa cyumubiri. Urashobora gukoresha ubwitange bwa filial, none kuki utabikora?
Icyifuzo cya 10: Mugihe cyicyorezo cyumusonga mushya, birasabwa kongeramo ibiryo byubuzima nka vitamine zivanze, imyunyu ngugu hamwe n’amafi y’amafi yo mu nyanja ku buryo bukwiye.
Ibisobanuro: Cyane cyane kubantu bageze mu za bukuru n'abageze mu za bukuru barengeje imyaka 40, inyongera zoroheje zifite akamaro mu kunoza imirire mibi no kongera ubudahangarwa. Ariko, menya ko vitamine nibiribwa byubuzima bidashobora gukumira coronavirus nshya. Inyongera zigomba kuba ziciriritse kandi ntizishingire cyane kuri zo.
Igihe cyo kohereza: Nyakanga-16-2021