Menya uko warinda ibihaha

Ibihaha ni byo bituma umubiri ubasha kwakira umwuka mwiza uwufasha gukora neza no guhumeka umwuka wa oxygène. Si ibyo gusa, kuko ibihaha bifite akandi kamaro karenze ako, kuko bikora umurimo wo kuyungurura uburozi n’ibindi bintu byakwangiza umubiri biwinjiramo binyuze mu myanya y’ubuhumekero.

Ibihaha rero, kimwe n’izindi ngingo zigize ubuzima bwa muntu nk’umutima n’impyiko, bihura n’indwara nyinshi n’ibindi bibazo binyuranye, cyane cyane mu bihe by’icyorezo nka Covid-19.

Ni gute byarindwa ibyo byago bigasigasirwa?

Kugira ngo ibihaha bikore neza kandi birindwe, umuntu agomba kumenya kwita ku mirire ye, kubikoresha (Imyitozo ngororangingo), gusukura aho uba, kwirinda imyuka ihumanya ikirere n’ibindi.

1. Kurinda ibihaha

Kwirinda kunywa itabi, kwirinda guhumeka imyuka yo mu kirere yanduye, kwivuza indwara zo mu buhumekero, gukingura amadirishya n’imiryango byibuze mu gihe cy’iminota 20 ku munsi kugira ngo hinjire umwuka mwiza ndetse no gusukura kenshi aho uba urwanya ivumbi.

Ni byiza kwambara agapfukamunwa (mask) mu gihe urimo gukora imirimo yatuma uhura n’ibihumanya ibihaha (gukubura ahari imikungungu cyangwa ivumbi, mu gihe urimo gukoresha imiti isukura irimo ibihumanya,…)

2. Kubikoresha

Gukora imyitozo ngororamubiri (kugenda n’amaguru ariko wihuta), kugenda ku igare mu gihe cy’iminota 30 byibuze inshuro eshatu mu cyumweru.

3. Gusukura ibihaha

Gukora imyitozo ya Yoga izwi nka "Khapalabati", mu gihe cy’iminota iri hagati y’itatu n’itanu byibuze inshuro eshatu mu cyumweru.

Uko ikorwa: Kwicara neza umugongo urambuye (wemye) ugashyitsa ibiganza ku bibero. Guhumeka inshuro ebyiri winjiza umwuka binyuze mu mazuru ukawusohora binyuze mu kanwa. Ibi bikorwa umuntu ashonje cyangwa se nyuma y’amasaha hagati y’abiri n’atatu amaze kurya.

4. Kwita ku mafunguro ufata

• Ibishyimbo

Mu bishyimbo harimo intungamubiri zinyuranye zituma biba ifunguro ry’ingenzi. Muri izo ntungamubiri iy’ingenzi ku buzima bw’ibihaha ni vitamini B9 (folate cyangwa folic acid). Ubushakashatsi bwagaragaje ko iyi vitamini ifasha umubiri guhangana na COPD, iyi ikaba indwara ya karande yangiza ibihaha cyane.

• Ifi za salmon

Izi fi zikungahaye ku binure bya omega-3, ibi bizwiho kurwanya kubyimbirwa mu mubiri, by’umwihariko ku bihaha.

Asima ni imwe mu ndwara zo kubyimbirwa kw’ibihaha, kandi mbi cyane. Rero kuba iyi omega-3 ifasha mu guhangana no kubyimbirwa bituma ibyo ibonekamo biba ibyo kurya byiza mu guhangana na yo no kurinda ko ihora igaruka. Ahandi iyi omega-3 iboneka ni mu bunyobwa.

• Inkeri

Inkeri zikungahaye ku ntungamubiri nyinshi harimo vitamini E, polyphenols, ibirwanya uburozi mu mubiri na anthocyanins. Ibi byose bizwiho kurwanya kanseri zinyuranye bityo bikaba bituma inkeri zifasha mu gutuma bitarwara kanseri bikanabirinda indwara zabifata ziterwa na mikorobi.

• Tangawizi

Iki kirungo kiri mu biza ku mwanya wa mbere mu gufasha imikorere myiza y’ibihaha. Impamvu nyamukuru ni uko tangawizi ifite ingufu zo gusohora imyanda mu nzira z’ubuhumekero. Iyi myanda ni yo itera ibibazo mu bihaha byanatera kanseri. Gukoresha tangawizi birwanya kubyimbirwa na kanseri byo mu bihaha.

• Tungurusumu

Tungurusumu ifite byinshi itumariye gusa icy’ingenzi ni uko ituma umubiri w’umuntu hari ‘enzyme’ ukora. Iyi enzyme ikaba ifasha umubiri n’ibihaha gusohora imyanda n’ibitera kanseri birimo. Ibi bituma Tungurusumu iba ingenzi mu kubisukura no gukuramo ibitera kanseri.

• Karoti

Muri zo dusangamo carotenoids, zizwiho guhangana na kanseri y’ibihaha. Kugirango uzibone zihagije bisaba ko karoti uzihekenya aho kuziteka. Gusa n’iyo waziteka wakwirinda kuzikaranga bityo ibyiza byazo bikakugeraho uko bingana.

• Amapera

Imbuto n’imboga bikize kuri vitamini C ntibirinda kanseri gusa ahubwo binafite ubushobozi bwo guhangana na virusi, bikaba rero bizwiho by’umwihariko guhangana n’umusonga, indwara y’ibihaha yibasira cyane abana bari munsi y’imyaka 5. Amapera rero akaba akungahaye kuri vitamini C bityo bikaba ari byiza kutabura ipera ku byo kurya.

• Pome

Mu gihe izindi mbuto ari nziza mu kurinda umubiri zikoresheje vitamini C izirimo, pome zo zikize ku bisukura umubiri hamwe na fibre. Ubushakashatsi bwerekanye ko kurya pomme bigabanya ibyago byo kurwara indwara z’ubuhumekero, ndetse bavuga ko pome imwe ku munsi yakurinda kujya kwa muganga.

• Ikinzari

Mu birungo by’ibinzari habamo ‘curcumin’ kuva kera izwiho kurinda no kuvura kanseri. Uretse ibi kandi binafasha mu kurwanya kubyimbirwa bityo bikarinda asima n’izindi ndwara zibasira ibihaha.

• Amazi

Kunywa amazi ni ingenzi kandi ni byiza mu buzima. Icyokora kugira amazi mu bihaha byo ni uburwayi, ariko kuba umubiri ufite amazi ahagije ni byiza kuri byo kuko abifasha gusohora imyanda n’uburozi.

MENYA UMWANDITSI

Nadia Uwamariya

Umunyamakuru

@ naduw12

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