Ibitera umuvudo udasanzwe w’amaraso nuko uwufite yitwara

Yanditswe: 07-07-2016

Umuvuduko udasanzwe w’amaraso, ari nawo witwa hypertension mu ndimi z’amahanga, uvugwa mu gihe imiterere y’umutima irenze igipimo cyemewe.

Ubusanzwe igipimo cyemewe ni igipimo cya 120/80 aribyo byerekana ingufu ziba ziri mu mutima igihe wohereza amaraso, n’iziba zirimo umaze kuyohereza (systole/diastole). Iyo rero icyo gipimo kirenze 140/90 biba bivuze ko umuntu afite uburwayi bw’umuvuduko udasanzwe w’amaraso.

Ese iyi ndwara iterwa n’iki ?

Iyi ndwara nubwo ushobora kuyikomora ku babyeyi, ariko imyitwarire yacu, ibyo turya n’ibyo tunywa nibyo biza ku mwanya wa mbere mu gutera iyi ndwara.

  1. • Kurya umunyu mwinshi (ni ukuvuga urenze 5g ku munsi nkuko OMS/WHO ibisaba
  2. • Kunywa itabi niyo yaba isigara imwe ku munsi
  3. • Kunywa inzoga nyinshi
  4. • Kurya ibirimo amavuta menshi (amafiriti, ibiryo byo mu nganda, fromage, ...)
  1. • Kudakora siporo ihagije
  2. • Kuba ufite ibiro byinshi
    .
    Ese iyi ndwara ifata umutima gusa ?

Oya pe. Nubwo igaragarizwa mu bipimo by’umutima ariko ingaruka zayo zigera no ku mwijima, ku mpyiko no ku bihaha. Nkuko izi nyama ari ingenzi mu mikorere y’umubiri, ninako iyo zagize ikibazo bigira ingaruka ku mubiri wose muri rusange.

Ibyo umuntu ufite umuvuduko udasanzwe yakwitwararika

Nubwo hari imiti yabugenewe igamije kuvura ubu burwayi, ndetse ikaba inabuvura neza rwose ariko ubushakashatsi bwagaragaje ko hari ibyo umurwayi w’umuvuduko udasanzwe yakora bikamufasha atiriwe afata imiti.

Icya mbere usabwa ni ukugabanya cyangwa ukareka burundu gukoresha umunyu mu byo kurya byawe. Si ibyo gusa ahubwo n’ibyo kurya byatunganyijwe biba birimo umunyu urasabwa kubireka. Ibyo ni nka fromage

Ikindi ni ukureka itabi burundu niba warifataga kuko itabi ubwaryo uretse no kuba ritera uburwayi ku bihaha, rinatera imikorere mibi y’umutima.

Urasabwa gukora imyitozo ngororamubiri nko gutwara igare, koga kimwe no kugenda n’amaguru. Ibi bituma umubiri ubasha gusohora imyanda iwurimo ndetse n’umunyu mu mubiri ukagabanyuka. Bizagufasha kugabanya ibiro kandi kugabanya ibiro bigera ku 10 ni kimwe nuko wafata imiti yo kwa muganga kuko uhita ukira neza.

Si ibyo gusa kuko n’ inzoga iri mu bitera ubu burwayi. Igipimo cyemewe ni ibirahure bibiri by’inzoga idakaze (itarengeje 7% ) ku mugabo ku munsi cyangwa ikirahure kimwe ku mugore, kandi byibuze ukagira iminsi 2 cyangwa 3 mu cyumweru udasoma ku nzoga.

Aha ushobora kuvuga uti nzajya nywera rimwe iz’icyumweru cyose, aho waba wibeshye kuko wakiteza ubundi burwayi.

Gerageza gufata ifunguro rikize ku mboga n’imbuto buri munsi, nibiba ngombwa abe aribyo ugira byinshi ku ifunguro. Birazwi ko imbuto zigira uruhare mu kurwanya indwara z umutima zinyuranye.

Amavuta yo mu ifi akize kuri omega-3 kandi iyi twabonye ko ari urukingo rwiza rw’izi ndwara. Ifi nka sardine cyangwa mackerel zikize kuri aya mavuta.

Icya nyuma, gerageza kubaho ubuzima butagira stress, uruhuke bihagije, wishimire ubuzima, unyurwe nuko ubayeho, ugabanye amahane no guhangayika, muri macye ugire umutima utuje. Ibi rwose nubyubahiriza, uzabaho ubuzima buzira umuze, kandi iyi ndwara izagenda nka nyomberi.
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Byatanzwe na Phn, Biramahire Francois

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