Hari ibintu bimwe na bimwe bishobora kwirindwa, nyamara ugasanga hari abatabyitaho mu gihe bigira uruhare mu kugabanya ubudahangarwa bw’umubiri. Iby’ingenzi ni ibi:

-Kugira umubyibuho ukabije

Ubushakashatsi bwerekana ko umubyibuho ukabije ugabanya ubudahangarwa bw’umubiri, ukongera ibyago byo kwibasirwa n’ubwandu (infection) zitandukanye bikiyongera.

-Guhora ku miti cyane cyane ‘antibiotiques’

Kuyikoresha cyane, igihe kirekire bishobora gutuma umubiri winangira ku miti (résistance), bivuze ko hari igihe kigera warwara ikaba itakikuvura, ndetse bikaba byanagabanya ubudahangarwa bw’umubiri, binyuze mu kugabanya urugero rwa poroteyine zitabazwa mu gukora abasirikare b’umubiri.

Ni ngombwa gufata imiti yo mu bwoko bwa antibiotique, ari uko wayandikiwe na muganga gusa, kandi ukayifata neza uko yabikubwiye, yose ukayimara.

-Isuku nke

Kutagira isuku ihagije, bibangamira cyane ubwirinzi bw’umubiri, kuko uba ufite ibyago byinshi byo kwinjirwamo na mikorobe, zishobora gutera infection n’ubundi burwayi butandukanye.

-Kunywa inzoga nyinshi

Kunywa inzoga nyinshi bigira uruhare runini mu kwangiza abasirikare bashinzwe kurinda umubiri wawe, bigatuma ushobora kwibasirwa n’indwara.

Zimwe mu ndwara zikomeye zikunze kwibasira abanywi b’inzoga ku buryo bukabije harimo n’igituntu.

-Guhorana Stress

Guhorana stress buri munsi bigabanya cyane ubudahangarwa bw’umubiri.

Kuba wagira stress umunsi umwe, ibyo ni ibisanzwe nta ruhare runini bigira mu kugabanya ubudahangarwa bwawe, ariko guhorana stress idashira buri munsi, bitera ibibazo bitandukanye, nibwo utangira kwibasirwa n’indwara nk’ibicurane, kuribwa mu gifu, umutwe udakira n’izindi infection.

-Kuryama utinze kenshi

Ubushakashatsi bwakozwe, bwerekana ko abagabo baryama kugeza ku masaha 4 rimwe mu cyumweru, baba bafite mikorobe z’ibicurane nyinshi mu mubiri, kurusha abaryama amasaha 7 cyangwa 8.

-Kudakora sport

Gukora sport buri gihe bishobora gufasha mu kongera ubudahangarwa, kuko sport zongera urugero rw’uturemangingo tw’amaraso tw’umweru, dufasha mu kurwanya mikorobe zitera uburwayi butandukanye.

-Kunywa isukari nyinshi

Kunywa isukari nyinshi bishobora kugabanya ubudahangarwa, n’ubushobozi bw’umubiri bwo kwirinda indwara buragabanuka cyane ku rugero ruri hejuru.

Iyo unyweye isukari nyinshi, itangira kugabanya vitamin C (vitamin y’ingenzi mu kongera ubudahangarwa) mu mubiri, ndetse ishobora no kwangiza imiterere y’uturemangingo twitabazwa mu kurinda umubiri.

-Kunywa itabi

Uburozi bwinshi buboneka mu itabi bugabanya ubudahangarwa bw’umubiri, bubuza uturemangingo turinda umubiri gukora ndetse no kwiyongera. Ibi byose nibyo bituma abanywi b’itabi bakunze kwibasirwa n’indwara z’ibihaha nk’umusonga, gukorora cyane ndetse na asima.

-Guhora urakaye

Guseka byongera abasirikare b’umubiri ndetse bikagabanya imisemburo itera stress. Niba ukunda guhora urakaye, iki nicyo gihe cyo kubihindura kuko bikwangiriza ubuzima, bigabanya ubudahangarwa bw’umubiri wawe.

Ubushakashatsi bwerekanye ko kureba filime zisekeje byibuze isaha 1, byongera cyane ubudahangarwa bw’umubiri.

-Kurya umunyu mwinshi

Ubushakashatsi bwasohotse mu kinyamakuru Science Translational Medecine muri Mata 2020, bwagaragaje ko kurya umunyu mwinshi bigabanya ubudahangarwa bw’umubiri, kuko bigira ingaruka zirimo n’uburwayi bw’umutima. Si byiza kurenza garama 5 z’umunyu (akayiko k’isukari) ku munsi.