Umubyibuho udasanzwe uvugwa iyo ufite ibiro bitajyanye n’uburebure bwawe, ufite igipimo cya BMI kirenze 25 aha bikaba bivuze ko ufite umubyibuho udasanzwe.
Nyamara nanone ukaba utazi igituma ugira ibyo biro byose.
Nubwo benshi bavuga ko umubyibuho ukabije uterwa no kurya ibinyamavuta no kuryagagura nyamara siyo mpamvu gusa ibitera.
Hano tugiye kuvuga ku bintu 7 biza ku isonga mu gutera uwo mubyibuho ukabije.
Ibintu 7 bishobora gutera umubyibuho udasanzwe
1. Urya nabi
Benshi iyo bumvise kurya nabi bahita bumva kurya indyo nkene, itagira amavuta, nta kanyama nyamara kurya nabi ni ukurya ibidafite intungamubiri no kurya ibifite ibyangiza umubiri cyane.
Muri byo twavugamo;
– Ibirimo amasukari y’amakorano
– Ibibonekamo amavuta menshi
– Ibigurwa bihita biribwa (fast food)
– Ibyongewemo calories nyinshi
Ibi byose kubirya kenshi ni ukwiyongerera ibyago byo kugira umubyibuho ukabije.
2. Ntukora siporo
Gukora siporo uretse gukomeza umubiri binagufasha gutwika ibinure na za calories ziba zinjiye binyuze mu byo wariye.
Niba ubyuka ujya ku kazi mu modoka, ukagakora wicaye, ugataha mu modoka, ukabaho udakora siporo nayo ni indi mpamvu izagutera kwa kugira ibiro bikabije.
3. Kumara igihe kinini ntacyo ukora
Kubera iterambere usanga abadafite akazi bamara amasaha menshi biyicariye bareba filime, bari kuri chat, ugasanga uretse kuba umubiri udakora n’ubwonko nabwo ntibukoreshwa.
Ikigeretseho usanga nanone abo baba bicaye barya utundi tuntu nk’injugu, utunyobwa, anywa imitobe, byose bikajya mu mubiri udakoreshwa. Niyo utakoresha ingufu z’umubiri ugakoresha ibitekerezo naho burya calories ziragenda.
Ariko guhora wiyicariye nabyo byagutera kubyibuha bidasanzwe.
4. Kutonka igihe gihagije
Umwana wonka bimurinda kuba yazakurana ibiro bikabije. Uzarebe umwana wonka gusa n’utunzwe n’andi mata uzahita ubona ko hari itandukaniro. Iyo rero akuze ntiyiyiteho agendanirako. Ubundi umwana utonse ngo byibuze ageze ku myaka 2 aba afite ibyago byinshi byo kuzagira umubyibuho ukabije.
5. Akoko
Nibyo koko n’akoko (genetics) cyangwa imimerere mvukanwa bishobora gutuma ugira umubyibuho ukabije gusa byo byonyine iyo bitajemo izindi mpamvu ntabwo byatuma ubyibuha ngo urenze cyane kandi ushobora kubyitwararika ukaba utagira icyo uba. Urugero rw’imimerere mvukanwa yatera umubyibuho ukabije twavuga ni Prader-Willi syndrome.
6. Indwara
Indwara zimwe na zimwe nk’imikorere mibi ya thyroid, Cushing’s syndrome nazo zishobora gutera ibiro kwiyongera ku buryo budasanzwe
7. Imiti
Imiti ikoreshwa mu kuboneza urubyaro, ikoreshwa mu kuvura indwara zo mu mutwe, ikoreshwa mu kuvura dépression n’iyivura diyabete ni imwe mu miti ishobora gutera kubyibuha birenze.
Dusoza
Si ibi gusa. Stress, imyitwarire yawe, aho uherereye, imisemburo yawe uko ikora, nabyo bishobora kugira uruhare mu kubyibuha bikabije.
Suzuma urebe icyaba kibigutera.
@umutihealth.com
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