Kwita ku buzima ntibisaba buri gihe amafaranga menshi cyangwa ibikorwa bidasanzwe. Hari ingeso umuntu ashobora gushyira mu buzima bwa buri munsi, zirimo gukora imyitozo ngororamubiri, kurya indyo yuzuye, kunywa amazi ahagije, gusinzira neza no kwirinda ibyangiza umubiri. Abahanga mu buzima bagaragaza ko izi ngeso zishobora gufasha umuntu kubungabunga ubuzima bw’umutima, ubwonko, impyiko, umwijima n’izindi ngingo.
Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (WHO) n’ibindi bigo by’inzobere mu buzima bitanga inama zitandukanye zigamije gufasha abantu kwirinda indwara no kugira imibereho myiza. Dore ingeso 10 z’ingenzi umuntu ashobora kwitabira.
1. Gukora imyitozo ngororamubiri buri gihe
Kugenda n’amaguru, kwiruka buhoro, gutwara igare, koga cyangwa gukora indi myitozo bituma umubiri ukora neza kandi bikagira uruhare mu kurinda indwara zitandukanye.
WHO isaba abantu bakuru bafite imyaka 18–64 gukora nibura iminota 150 y’imyitozo ngororamubiri iringaniye mu cyumweru, cyangwa iminota 75 y’imyitozo ikomeye, bitewe n’ubushobozi bwabo. Iyo myitozo ishobora kugabanywa mu minsi itandukanye aho kuyikora yose icyarimwe. Abantu batamenyereye imyitozo bashobora gutangirira ku kugenda n’amaguru, bakagenda bongera igihe n’ingufu buhoro buhoro.
2. Gukomeza imikaya no kwirinda ubuzima bwo kwicara igihe kirekire
Imikaya ikomeye ifasha umubiri gukora imirimo ya buri munsi, guhagarara neza no kugabanya ibyago byo kugwa, cyane cyane uko umuntu agenda asaza.
Imyitozo irimo kwicara no guhaguruka inshuro nyinshi, guterura ibiremereye bijyanye n’ubushobozi bw’umuntu no gukora indi myitozo y’imikaya ishobora gufasha. WHO inasaba abantu bakuru gukora imyitozo ikomeza imikaya nibura iminsi ibiri mu cyumweru. Icy’ingenzi ni uguhitamo imyitozo ijyanye n’imyaka, ubushobozi n’ubuzima bw’umuntu, cyane cyane ku bafite indwara zidakira.
3. Kurya indyo yuzuye irimo imbuto n’imboga
Indyo yuzuye ni imwe mu nkingi z’ubuzima bwiza. Imbuto, imboga, ibinyampeke bidatunganyijwe cyane, ibinyamisogwe n’ibindi biribwa bifite intungamubiri bifasha umubiri kubona ibyo ukeneye. WHO isaba abantu kurya nibura garama 400 z’imbuto n’imboga ku munsi, no kugabanya umunyu, isukari nyinshi n’ibiribwa birimo amavuta atari meza.
Mu Rwanda, abantu bashobora kongera mu mafunguro yabo imboga ziboneka hafi yabo, nk’isombe, dodo, amashu n’izindi, bakazihuza n’ibishyimbo, ibinyampeke, amagi, amafi cyangwa ibindi biribwa bibafasha kubona intungamubiri zitandukanye. Kurya neza ntibivuze kurya ibihenze; ni uguhitamo ibiribwa bitandukanye kandi bikungahaye ku ntungamubiri, hakurikijwe ubushobozi bw’umuntu.
4. Kunywa amazi ahagije
Amazi agira uruhare mu gufasha umubiri kugenzura ubushyuhe, gutwara intungamubiri no gusohora imyanda. Umubiri ukenera amazi buri munsi, ariko ingano akenewe iratandukana bitewe n’imyaka, ibikorwa umuntu akora, ubushyuhe bw’ikirere n’uko ubuzima bwe buhagaze.
Ni byiza kunywa amazi buri gihe, cyane cyane mu gihe cy’ubushyuhe cyangwa nyuma y’imirimo isaba imbaraga. Amazi meza kandi yizewe ni yo agomba kwitabwaho. Nta ngano imwe y’amazi ikwiye abantu bose. Abafite indwara z’impyiko, umutima cyangwa izindi ndwara zishobora gutuma bagabanyirizwa amazi bagomba gukurikiza inama z’abaganga.
5. Gusinzira neza no guha umubiri igihe cyo kuruhuka
Gusinzira bihagije bifasha umubiri n’ubwonko gukora neza, bigira uruhare mu myigire, kwibuka, kugenzura amarangamutima no kugarura imbaraga.
Ikigo cya Leta Zunze Ubumwe za Amerika gishinzwe kurwanya no gukumira indwara (CDC) kigaragaza ko abantu bakuru bafite imyaka 18–60 bakenera nibura amasaha arindwi yo gusinzira buri joro. Icyakora, igihe gikenewe kiratandukana bitewe n’imyaka n’imiterere y’umuntu.
Kugira gahunda ihamye yo kuryama no kubyuka, kugabanya urumuri rwa telefoni mbere yo kuryama no kuruhukira ahantu hatuje bishobora gufasha umuntu gusinzira neza.
6. Kugenzura ibiro no kwita ku buzima bw’umwijima
Kugira ibiro birenze ibyo umubiri ukenera bishobora kongera ibyago by’indwara zirimo diyabete yo mu bwoko bwa kabiri, indwara z’umutima n’iz’umwijima.
Ikigo cy’Igihugu cya Amerika gishinzwe indwara z’igogora, diyabete n’impyiko (NIDDK) kigaragaza ko ku bantu bafite ibinure byinshi mu mubiri, kugabanya ibiro mu buryo bwiza bishobora kugabanya ibinure byirundanyije mu mwijima. Gutakaza hagati ya 3% na 5% by’ibiro bishobora kugabanya ibinure byo mu mwijima ku bantu bafite indwara y’umwijima uterwa n’ibinure.
Ibi ntibivuze ko buri wese agomba kugabanya ibiro. Ahubwo ni ngombwa kugumana ibiro bijyanye n’imiterere y’umubiri, kurya neza no gukora imyitozo, kandi abafite ibibazo by’umwijima bakagisha inama inzobere mu buzima.
7. Kurinda ibihaha no kwirinda umwotsi w’itabi
Ibihaha bifasha umubiri kubona umwuka wa ogisijeni no gusohora umwuka wa karuboni. Kunywa itabi cyangwa guhora ahantu hari umwotsi bishobora kwangiza ibihaha kandi bikongera ibyago by’indwara z’ubuhumekero n’izindi ndwara zikomeye.
Kwirinda itabi, umwotsi waryo n’umwanda w’ikirere bishobora gufasha kurinda ubuzima bw’ibihaha. Abantu bakoresha ibicanwa bisohora umwotsi mu nzu bakwiye kwita ku guhumeka neza kw’aho batekera no kugabanya uko bishoboka guhura n’uwo mwotsi.
Iyo umuntu agira inkorora idakira, guhumeka bigoranye cyangwa ububabare mu gatuza, aba agomba kugana kwa muganga aho kwivura atabanje gusuzumwa.
8. Kugabanya imihangayiko no kwita ku buzima bwo mu mutwe
Imihangayiko ishobora guterwa n’ibibazo by’akazi, amashuri, umuryango, ubukene cyangwa izindi mpamvu z’ubuzima. Iyo imaze igihe kirekire ishobora kugira ingaruka ku bitotsi, ku mibanire n’abandi no ku mibereho rusange.
Kuruhuka, gukora imyitozo, kuganira n’umuntu wizewe, gukora ibikorwa umuntu akunda no gushaka ubufasha bw’inzobere igihe bikenewe bishobora gufasha guhangana n’imihangayiko.
Kwita ku buzima bwo mu mutwe ni kimwe no kwita ku buzima bw’umubiri. Umuntu ukomeje kugira agahinda gakabije, ubwoba cyangwa ibindi bimenyetso bimubuza gukora ibikorwa bisanzwe akwiye gushaka ubufasha bw’ababifitiye ubumenyi.
9. Kubungabunga umubano n’abandi
Kugira abantu umuntu aganira na bo, umuryango umuba hafi cyangwa inshuti zimushyigikira bishobora kugira uruhare mu mibereho myiza no guhangana n’ibibazo. Kuganira n’abandi, gufasha aho bishoboka no kwitabira ibikorwa by’umuryango cyangwa iby’abaturanyi bishobora kugabanya kumva uri wenyine kandi bikongera ibyishimo.
Icyakora, umubano mwiza ugomba kuba ushingiye ku kubahana no gushyigikirana. Iyo umuntu ahuye n’ibibazo, kumutega amatwi no kumufasha kubona ubufasha bukwiye bishobora kugira akamaro.
10. Kwisuzumisha no gukumira indwara hakiri kare
Nubwo umuntu yumva ameze neza, kwisuzumisha no kugenzura uko ubuzima buhagaze bishobora gufasha kumenya ibibazo bimwe na bimwe hakiri kare. Ibi bishobora kubamo gupima umuvuduko w’amaraso, isukari yo mu maraso cyangwa ibindi bipimo bitewe n’imyaka, amateka y’ubuzima n’inama z’abaganga.
Indwara zimwe na zimwe zishobora kumara igihe zitagaragaza ibimenyetso bigaragara. Ni yo mpamvu abantu badakwiye gutegereza ko barwara cyane kugira ngo bajye kwa muganga.
Abafite indwara zidakira bagomba gukurikiza gahunda yo kwivuza bahawe, gufata imiti uko yanditswe no kugisha inama abaganga mbere yo guhindura imiti cyangwa uburyo bwo kwivuza.
Ubuzima bwiza bushingira ku ngeso umuntu agira buri munsi. Gukora imyitozo, kurya indyo yuzuye, kunywa amazi ahagije, gusinzira neza, kwirinda itabi, kugabanya imihangayiko no kwisuzumisha igihe bikwiye ni zimwe mu ngamba zishobora gufasha abantu kubungabunga ubuzima bwabo.
Icyakora, izi nama rusange ntizisimbura isuzuma cyangwa inama z’umuganga. Umuntu wese akwiye guhitamo ingeso zijyanye n’imyaka ye, imiterere y’ubuzima bwe n’inama z’inzobere.
Ivomo: Minisitiri w’Ubuzima Dr. Sabin Nsanzimana, Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (WHO), Ikigo cya Leta Zunze Ubumwe za Amerika gishinzwe kurwanya no gukumira indwara (CDC), n’Ikigo cy’Igihugu cya Amerika gishinzwe indwara z’igogora, diyabete n’impyiko (NIDDK).