Ubudahangarwa bw’umubiri wawe, bugira akamaro gakomeye ku buzima kuko bwitabazwa mu kurinda no kurwanirira umubiri ibyashaka kuwuhungabanya byose. Burinda ko mikorobe zose zagira aho zimenera, maze zikaba zatera indwara zitandukanye.
Iyo ufite ubudahangarwa bworoshye, bishobora kugutera ibibazo bikomeye ku buzima, kuko abasirikare bataba bagishoboye kurwanya mikorobe zitandukanye (yaba bagiteri, virusi cg imiyege), nuko ukibasirwa n’indwara z’ubwoko bwose.
Hari bimwe mu byo ukora bishobora kugira ingaruka mu kugabanuka k’ubudahangarwa bw’umubiri wawe.
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Kugira umubyibuho ukabije
Ubushakashatsi bwerekana ko umubyibuho ukabije ugabanya ubudahangarwa bw’umubiri. Mu gihe ubyibushye birengeje urugero, ibyago byo kwibasirwa na infection zitandukanye biriyongera.
Ni ngombwa kugira urugero rukwiye rw’ibiro, ugakora sport niba ubyibushye cyane ndetse ukarya neza mu rwego rwo kwirinda ibibazo bitandukanye byibasira umubiri wawe.
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Gukoresha cyane imiti cyane cyane ya antibiyotike
Gukoresha cyane kandi igihe kirekire imiti ya antibiyotike bishobora gutuma winangira ku miti (bivuze ko ubutaha hari igihe yaba itakikuvura), ndetse bikaba byanagabanya ubudahangarwa bw’umubiri, binyuze mu kugabanya urugero rwa proteyine zitabazwa mu gukora abasirikare (cytokines).
Ni ngombwa gufata imiti yo mu bwoko bwa antibiyotike, ari uko wayandikiwe na muganga gusa, kandi ukayifata neza uko yabikubwiye, yose ukayimara.
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Isuku nke
Isuku ihagije ku mubiri ndetse n’aho uri, ifasha mu kurinda indwara nyinshi na mikorobe zishobora gutera izo ndwara.
Kutagira isuku ihagije, bibangamira cyane ubwirinzi bw’umubiri, kuko uba ufite ibyago byinshi byo kwinjirwamo na mikorobe, zishobora gutera infection n’ubundi burwayi butandukanye.
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Inzoga nyinshi
Kunywa inzoga nyinshi bigira uruhare runini mu kwangiza abasirikare bashinzwe kurinda umubiri wawe. Iyo abasirikare bagabanutse, nibwo ushobora kwibasirwa n’indwara.
Zimwe mu ndwara zikomeye zikunze kwibasira abanywi b’inzoga ku buryo bukabije harimo n’igituntu.
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Stress
Guhorana Stress buri munsi bigabanya cyane ubudahangarwa bw’umubiri.
Kuba wagira stress umunsi umwe, ibyo ni ibisanzwe nta ruhare runini bigira mu kugabanya ubudahangarwa bwawe, ariko guhorana stress idashira buri munsi, bitera ibibazo bitandukanye, nibwo utangira kwibasirwa n’indwara nk’ibicurane, kuribwa mu gifu, umutwe udakira n’izindi infection.
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Kuryama utinze cyane
Kutaryama igihe gikwiriye bishobora kugabanya ubudahangarwa bw’umubiri, ndetse bikagabanya abasirikare bashinzwe kurwanya mikorobe.
Ubushakashatsi bwakozwe, bwerekana ko abagabo baryama kugeza ku masaha 4 rimwe mu cyumweru, baba bafite mikorobe z’ibicurane nyinshi mu mubiri, kurusha abaryama kugeza amasaha 7 cg 8.
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Kudakora sport
Kudakora imyitozo ngorora mubiri bishobora kugabanya ubushobozi bw’urwungano rw’ubwirinzi, bikaba byakongerera ibyago byo kwibasirwa n’indwara nyinshi.
Gukora sport buri gihe bishobora gufasha mu kongera ubudahangarwa, kuko sport zongera urugero rw’uturemangingo tw’amaraso tw’umweru, dufasha mu kurwanya mikorobe zitera uburwayi butandukanye.
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Kunywa isukari nyinshi
Kunywa isukari nyinshi bishobora kugabanya ubudahangarwa, n’ubushobozi bw’umubiri bwo kwirinda indwara buragabanuka cyane ku rugero ruri hejuru.
Ubushakashatsi bwakozwe bwerekanye ko isukari nyinshi yangiza umubiri, itangira gukora iminota micye nyuma yo kuyinywa bikaba byageza ku masaha 5.
Iyo unyweye isukari nyinshi, itangira kugabanya vitamine C (vitamin y’ingenzi mu kongera ubudahangarwa) mu mubiri ndetse ishobora no kwangiza imiterere y’uturemangingo twitabazwa mu kurinda umubiri.
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Kunywa itabi
Ingaruka zo kunywa itabi ni nyinshi, uretse kuba byagutera kanseri y’ibihaha, itabi rigabanya ubudahangarwa bw’umubiri.
Uburozi bwinshi buboneka mu itabi bugabanya ubudahangarwa bw’umubiri, bubuza uturemangingo turinda umubiri gukora ndetse no kwiyongera. Ibi byose nibyo bituma abanywi b’itabi bakunze kwibasirwa n’indwara z’ibihaha nk’umusonga, gukorora cyane ndetse na asima.
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Guhora urakaye
Guseka byongera abasirikare b’umubiri ndetse bikagabanya imisemburo itera stress. Niba ukunda guhora urakaye, iki nicyo gihe cyo kubihindura kuko bikwangiriza ubuzima, bigabanya ubudahangarwa bw’umubiri wawe.
Ubushakashatsi bwarekana, ko kureba filime zisekeje byibuze isaha 1, byongera cyane ubudahangarwa bw’umubiri.
Ibi nibyo bintu by’ingenzi bishobora kugabanya ubudahangarwa bw’umubiri wawe. Niba wifuza kubwongera, ugomba kwirinda ibi byose.
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