Muri iki gihe, abantu benshi bamara amasaha menshi bicaye mu kazi, imbere ya mudasobwa, mu modoka cyangwa bareba muri telefoni. Kuri bamwe, kwicara umunsi wose byabaye ibintu bisanzwe mu buzima bwa buri munsi, ku buryo hari abatabona ko bishobora kugira ingaruka ku buzima bwabo.
Nyamara, ubushakashatsi bugaragaza ko kumara igihe kirekire wicaye kandi ukora imyitozo ngororamubiri idahagije bishobora kugira ingaruka ku mikorere y’umubiri, kuva ku mitsi n’imikorere y’umutima kugeza ku buryo umubiri ukoresha isukari n’ibinure.
Ubushakashatsi bwerekana ko kwicara amasaha ari hagati ya 6 na 8 ku munsi bafite ibyago byo kwibasirwa n’indwara z’umutima n’imitsi ku gipimo cyo hejuru. Mu gihe kwicara amasaha arenga 10.6 ku munsi bikuba hagati ya 40% kugeza kuri 60% ibyago byo guhagarara k’umutima
Ishami ry’umuryango w’Abibumbye ryita ku buzima, OMS, rivuga ko guhaguruka iminota hagati ya 3 na 5 buri minota 30, bigabanya isukari n’ibinure bikunze kwiyongera mu maraso nyuma yo kurya ku gipimo cya 60%. Mu gihe guhaguruka iminota 6 buri saha imwe bituma umubiri ukora imisemburo neza kandi bikagabanya umuvuduko w’amaraso.
1. Umubiri ukoresha imbaraga nke, imikorere yawo igahinduka
Iyo umuntu yicaye igihe kirekire, umubiri ukoresha imbaraga nke ugereranyije n’igihe ahagaze cyangwa agenda. Imitsi yo mu maguru n’indi ikoreshwa mu kugenda iba idakora cyane, bityo umubiri ukagabanya ingufu ukoresha.
Ikigo cy’ubuvuzi cya Mayo Clinic kigaragaza ko kumara igihe kirekire wicaye bifitanye isano n’ibibazo birimo umubyibuho ukabije, umuvuduko ukabije w’amaraso, isukari nyinshi mu maraso n’impinduka ku mikorere y’ibinure byo mu maraso.
2. Isukari yo mu maraso ishobora kugenzurwa nabi
Iyo umuntu amaze igihe kirekire yicaye, cyane cyane nyuma yo kurya, umubiri ushobora kutagenzura isukari yo mu maraso neza nk’uko wabigenza igihe umuntu agenda cyangwa akora imyitozo yoroheje.
Ubushakashatsi bugaragaza ko guhaguruka ukagenda cyangwa ugakora ibikorwa byoroheje hagati mu gihe cyo kwicara bishobora kugabanya izamuka ry’isukari n’ikorwa ry’umusemburo wa insuline nyuma yo kurya.
Ibi ni ingenzi kuko iyo isukari yo mu maraso ikomeza kutagenzurwa neza, bishobora kugira uruhare mu kongera ibyago byo kurwara diyabete yo mu bwoko bwa kabiri.
3. Umutima n’imiyoboro y’amaraso bishobora guhura n’ibyago
Kumara igihe kinini wicaye kandi udakora ihagije bishobora kugira ingaruka ku buzima bw’umutima n’imiyoboro y’amaraso.
OMS ivuga ko kumara igihe kinini mu bikorwa bidakoresha imbaraga nyinshi bifitanye isano no kongera ibyago byo gupfa hakiri kare, indwara z’umutima n’imiyoboro y’amaraso, kanseri zimwe na diyabete yo mu bwoko bwa kabiri.
Ubushakashatsi bwerekana ko kwicara igihe kirekire bigabanya ibura ry’umusemburo wa Lipoprotein Lipase ku gipimo cya 80% kugeza kuri 90%. Uyu musemburo ni wo ushinzwe gushongesha ibinure mu maraso.
Ubushakashatsi bwa OMS bugaragaza ko abantu bicara amasaha arenga 8 ku munsi nta myitozo ngororamubiri bakora, bafite ibyago byo gupfa imburagihe bingana neza n’iby’umuntu unywa itabi cyangwa ufite umubyibuho ukabije.
4. Umugongo, ijosi n’imitsi bishobora kuribwa
Umuntu ushobora kumara amasaha menshi yicaye atanyeganyega, cyane cyane iyo yicara nabi, ashobora kugira ububabare bw’umugongo, ijosi n’ibitugu.
Kwicara nabi bituma imitsi imwe n’ingingo zimwe bikomeza kwikorera umutwaro igihe kirekire, mu gihe indi mitsi idakoreshwa uko bikwiye. Iyo ibi bikomeje, bishobora gutuma umuntu yumva ananiwe, akagira ububabare cyangwa akagorwa no kugorora umubiri.
Ubushakashatsi bwerekana ko 53.5% by’abantu bicara umunsi wose barwara ijosi, naho 53.2% barwara umugongo wo hasi, mu gihe 51.6% bakagira ibibazo by’ibitugu.
Kwicara umwanya minini bituma uburemere bw’umubiri bwikuba hafi kabiri ku magufwa y’umugongo, bikaba byatera kumeneka cyangwa kuva mu mwanya kwayo
Ni yo mpamvu ari byiza kwicara mu buryo butabangamira umugongo, guhindura uko wicaye no gufata akanya ko guhaguruka ukagenda.
5. Imitsi yo mu maguru ntikora uko bisanzwe
Kugenda bituma imitsi y’amaguru ifasha amaraso gusubira mu mutima. Iyo umuntu amaze igihe kinini yicaye, iyi mitsi iba idakora cyane, bigatuma amaraso atembera mu buryo butandukanye n’igihe agenda.
Ku bantu bamwe, cyane cyane abafite ibindi bibongerera ibyago, kudakora no kutanyeganyega igihe kirekire bishobora kugira uruhare mu kongera ibyago byo gufungana kw’amaraso mu mitsi, cyane cyane mu maguru. Ibi bishobora kuba ikibazo gikomeye igihe agace k’amaraso kifunze kavuye aho kari kakajya mu bihaha.
Kubyimba ukuguru kumwe mu buryo butunguranye, kuribwa cyangwa gushyuha bishobora kuba ibimenyetso bisaba kwisuzumisha byihuse. Iyo biherekejwe no guhumeka nabi cyangwa kubabara mu gatuza, hakenewe ubufasha bwihutirwa.
Ikibazo si ukwicara ubwabyo gusa, ahubwo ni kumara amasaha menshi wicaye udahagurutse, ukabikora kenshi kandi ukabifatanya no kudakora imyitozo ihagije.
