Waba ugira imihango ikurya cyane? Dore ibyo wakora n'ibyo wakwirinda bikakurinda ububabare

Kubabara mu gihe cy’imihango imihango Iki ni ikibazo abakobwa benshi n’abagore bahura na cyo.Usanga buri wese wahuye n’iki kibazo ashakisha uko yagikemura akoresheje uburyo butandukanye ndetse akanarangira mugenzi we uko yabigenje agakira.

. Icyo wakora mu gihe uribwa mu gihe cy'imihango

. Imihango iryana n'uko wakwiyorohereza

. Ibyagufasha kugabanya cyangwa gukira uburibwe mu gihe cy'imihango

Muri iyi nkuru tugiye kurebera hamwe igitera ubwo buribwe, uko ukwiye kwitwara ibyo ukwiye kurya no kunywa ndetse n’imiti wakifashisha mu gihe ubundi buryo bwanze.

Ni iki gitera uburibwe budasanzwe uri mu mihango?

Ubusanzwe nta mpamvu yihariye ibitera gusa hari izagaragajwe n’ubushakashatsi. Muri zo twavuga :

Kuba utarabyara kandi ukuze

Kuba mu muryango wanyu nubundi harimo abagira icyo kibazo

Kuba waratangiye kujya mu mihango uri munsi y’imyaka 11

Kuba utarageza imyaka 20

Kuba unywa itabi

Kuva amaraso menshi uri mu mihango

Kuba ufite ukwezi guhindagurika

Kuba ufite utubyimba muri nyababyeyi

Kuba uturemangingo two mu mura twarakuriye mu bindi bice by’umubiri

Kuba inkondo y’umura ifunganye cyane ku buryo amaraso asohoka bigoranye

Kuba ufite agapira ko mu mura (DIU cg IUD)

Kuba urwaye indwara zandurira mu mibonano mpuzabitsina.

Nakora iki mu gihe ndibwa cyane ?

Nko ku bundi buribwe bwose ikintu cya mbere usabwa ni ugutuza, ukihangana ukikuramo stress.

Gufata icupa ry’amazi ashyushye ugashyira mu kiziba cy’inda no mu mugongo. Gusa ntuzakoreshe ashyushye cyane utaziyotsa. Ushobora no gufata igitambaro ukacyinika mu mazi ashyushye ukakirambika ku nda, umaze gukamura gacye.

Gushyira ikintu gishyushye ku nda byirukana ububabare

Gukora siporo nko kwirukanka cg koga (swimming/natation)

Kuryama useguye amaguru cyangwa wayahinnye.

Koga amazi ashyushye

Gukora massage ku nda

Ibi iyo ubikoze ntibigire icyo bitanga, niho witabaza imiti n’ibindi biribwa.

1. Ibyo warya cyangwa wanywa bikagabanya uburibwe

Imineke

Imineke ni ikiribwa gikungahaye kuri vitamini B6, ari nayo ituma umubiri uhangana n’uburibwe. Irimo kandi na potasiyumu ifasha mu gusohora amazi mu mubiri. Kuyirya rero bigabanya uburibwe. Wakoresha iyo ushaka, nta gipimo.

Ibiribwa bikomoka ku ngano

Ibi biribwa birimo spaghetti (amakaroni), imigati, amandazi, igikoma cy’ingano. Gusa hano ingano zivugwa ni zimwe zitavuyeho agahu k’inyuma (izo muzabona zanditseho whole grains) kuko ariko gakungahaye kuri vitamini B6. Ingano kandi zikize kuri Vitamin E, Zinc, Manyeziyumu n’andi moko ya vitamin B.

Ibihwagari

Izi mbuto nazo zifitemo vitamini zinyuranye nka B6, E, na ya myunyu nka Zinc na manyeziyumu. Kurya isosi yabyo rero ni umuti w’imihango ibabaza.

Inanasi

Uru rubuto narwo ni umuti w’ imihango ibabaza. Zifitemo Bromelain (soma buromirayini) ifasha mu kuruhura imikaya (muscles). Kandi burya kubabara uri mu mihango biterwa nuko imikaya y’umura iba iri kwiyegeranya kugirango isunike ya maraso asohoke. Kuzirya rero ni umuti mwiza.

Seleri

Izi mboga ubanza tuzikundira ko zihumuza ibiryo. Nyamara burya ni umuti w’imihango ibabaza kubera yuko zifitemo apiol (soma apiyoru) ifasha mu gusohora amaraso vuba, bigatuma kuribwa bikira.

Tangawizi

Tuyikoresha mu cyayi, ngo gihumure kinagire uburyohe. Reka da!!! Ntukazibagirwe uri mu mihango ikubabaza. Burya abahanga mu mirire (nutritionist) bayita ikiribwa kidasanzwe! (Superfood). Jya uyishyira mu cyayi, bizagabanya kuribwa.

Epinari

Ngo ni imboga zo gushyira mu isombe gusa? Oya da! Epinari ni umuti nyawo w’imihango ibabaza. Buriya zikize kuri Vitamini B6, E, na Manyeziyumu.

Icyayi

Icyayi kivugwa hano, si icyayi kibonetse cyose. Ahubwo ni ikizwi nka Thé vert (soma te veri) (green tea). Gifasha mu koroshya imikaya, uburibwe bukagabanuka.

Thé vert ifasha kurwanya ububabare

2. Nakwirinda kurya cyangwa kunywa iki?

Umusemburo wa prostaglandin (soma purositagirandine) niwo utera kumva ububabare. Ibiribwa rero bituma uwo musemburo wiyongera ugomba kubyirinda mu gihe uri mu mihango.

Isukari yakorewe mu ruganda si nziza uri mu mihango. Wakoresha ubuki, cyangwa ukayigabanya ikaba nkeya

Gabanya cyangwa uhagarike kunywa ikawa, kuko kafeyine irimo atari nziza

Gabanya umunyu mu byo urya ahubwo wongere ibirungo kuko byongera uburyohe na byo.

Gabanya kunywa inzoga kuko alukoro si nziza uri mu mihango.

Ibi nubikurikiza ugakomeza kumva uburibwe, niho uzitabaza imiti yo muri farumasi.

Reka muri iki gice dukomeze tureba imiti ya muganga wakoresha n’igihe wayikoreshamo

Niba kuribwa bidakabije cyane wakoresha imiti ikomoka kuri paracetamol harimo:

Paracetamol

Efferalgan

Panadol

Doliprane.

Mu gihe iyi ntacyo igufashaho, ukaba nta burwayi bw’igifu ugira wakoresha umwe muri iyi:

Ibuprofen

Naproxen

Diclofenac

Indomethacin

mu buryo izamo byaba ibinini banywa, cg ibyo banyuza mu kibuno.

Niba ugira uburwayi bw’igifu wakifashisha indi miti nka Betapyn, antalgex, Meftal na spasfon.

Iyo iyi miti ntacyo ijya igufasha, usabwa kujya kwa muganga bakakwandikira iyirusha imbaraga harimo

Codeine

Meperidine

Oxycodone

Tramadol

Acide mefenamique

kuko muri farumasi ntibashobora kuyiguha udafite urupapuro rwa muganga.

Gusa, hari ibindi ugomba kwitaho no kuzirikana

Niba kuribwa byaraje nyuma yo gukoresha agapira ko mu gitsina wakihangana kugeza umwaka ushize kuko nyuma y’umwaka uburibwe burahagarara cyangwa se ukagakuzamo

Ushobora kandi no gukoresha ibinini byo kuboneza urubyaro kuko bifasha nabyo. Gusa ibi bireba abamaze kubyara.

Hari undi muti utangaje, gusa ukora pe. Uwo ntawundi ni ugukora imibonano mpuzabitsina. N’ubundi umuntu ubabaye aba acyeneye gushimishwa no kwitabwaho. Mu gihe cy’imibonano harekurwa umusemburo wa ocytocin (soma ositosine) ariwo utuma utongera kumva uburibwe. Gusa kuko imibonano ivugwa hano ari idakingiye ubu buryo bwemerewe gusa abashyingiwe kuko muri kiriya gihe cy’imihango kwandura indwara zandurira mu mibonano biroroshye cyane, uramenye rero utazabikorana n’uwo mutabana (ndabwira inkumi).

Icyitonderwa

Niba nyuma y’iminsi 2 nta kiratangira guhinduka, gana muganga agukorere ibindi bizami

Niba mu maraso harimo kuzamo ibibumbe (clots) kandi uburibwe bukaba bukabije, gana muganga byihutirwa

Niba imihango imaze igihe kirenga iminsi 7 nta gihinduka wizuyaza, gana muganga

Gukoresha ibinini bya ibuprofen ukimara kubona ibimenyetso byuko imihango igiye kuza, bituma iyo ije itakurya. Wabikoresha hasigaye byibura iminsi 2 ngo imihango ize.

Twongereho ko iriya miti yose yavuzwe haruguru nta kindi kibazo ishobora gutera nko gutinda kubyara cyangwa kutabyara burundu (ubugumba). Ni imiti yagenewe kugabanya uburibwe ntaho ihuriye n’imisemburo ituma umuntu atwita.