IBYO UGOMBA KURYA 3 MU CYUMWERU GIKIZA INDWARA UFITE Cyangwa kikurinda izi Ndwara 11

Dore uburyo bwiza bwo kubyandika mu Kinyarwanda cyumvikana, mu buryo bwa post ikurura abantu, harimo hashtags, kandi ibisobanuro birambuye ku biribwa 3 umuntu ari kurya 3x mu cyumweru bigafasha gukiza cyangwa kurinda indwara 11 zikomeye:


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#Ubuzima #ImirireMyiza #KuryaNeza #KwirindaIndwara #UbwengeMuBiribwa #AmagaraMazima

IBYO UGOMBA KURYA 3 MU CYUMWERU BIGAFASHA GUKIZA CYANGWA KWIRINDA IZI NDWARA 11

Hari ibiribwa bimwe na bimwe bigira imbaraga zo kuvura no kurinda indwara, cyane cyane iyo ubiryaga gukomeye 3 mu cyumweru. Si imiti, ariko bigafasha umubiri kurwanya uburwayi ukiri mu ntangiriro no gukomera mu mikorere.


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1. Tangawizi

Ibyo ikiza cyangwa irinda:

Uburwayi bw’ umwijima (fatty liver)

Uburwayi bw’ ibisebe mu gifu (ulcère)

Gufungana mu muhogo, ibicurane n’inkorora

Kubabara mu ngingo (arthritis)

Kugabanya isukari mu maraso


Kuki ugomba kuyirya 3×/week?
Ifasha amaraso gutembera neza, ikagabanya ibisebe, igafasha umwijima kwisukura, kandi igatuma umubiri wica udukoko twose twinjira.


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2. Tungurusumu

Ibyo ikiza cyangwa irinda:

Umuvuduko mwinshi w’amaraso

Cholesterol nyinshi

Indwara z’umutima

Indwara ziterwa na mikorobi (infection)

Cancer zimwe na zimwe (colon, prostate…)


Impamvu ikora cyane:
Tungurusumu ifite allicine, ikinyabutabire gihambaye gituma imitsi y’amaraso irelax, kikagabanya umuvuduko, kikarwanya infection cyane kurusha imiti imwe.

Kurya uduce 2–3 3×/week birahagije.


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3. Avoka

Ibyo ikiza cyangwa irinda:

Gufata neza umutima

Kugabanya ibinure bibi (LDL)

Gutuma amara akora neza (digestion)

Kuvura constipation

Gufasha ubwonko gukora neza


Kuki ari ingenzi?
Avoka ifitiye umubiri healthy fats, fibre nyinshi, potasiyumu n’imyunyu ngugu irinda ibibazo by’umutima n’uburozi bw’umubiri.

Kurya avoka 2–3 mu cyumweru bihagije.


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Indwara 11 ibi biribwa bikiza cyangwa birinda

1. Cholesterol nyinshi


2. Umuvuduko mwinshi w’amaraso


3. Indwara z’umwijima (fatty liver)


4. Uburwayi bw’amarasuka (ulcère)


5. Cancer zimwe na zimwe


6. Ibicurane n’inkorora bihoraho


7. Inflammation (kubabara mu ngingo)


8. Stress n’umunaniro


9. Indwara z’umutima


10. Constipation


11. Diabetes mu ntangiriro

Uko ubirya neza mu cyumweru

Ku wa Mbere: Tungurusumu

Ku wa Gatatu: Tangawizi

Ku wa Gatanu: Avoka

Ubisimburanye 3×/week uko byoroshye.