Mu buzima bwa muntu, gusinzira ni igikorwa cy’ingenzi cyane ari nayo mpamvu mu masaha 24 y’umunsi, hari umubare runaka w’ayo umuntu akoresha aryamye, hakaba bamwe bakoresha menshi baryamye kurenza ayo bakoresha mu bindi bikorwa, nyamara abahanga bavuga ko kuryama bikwiye ari ukuryama ukurikije igihe n’amasaha byagenewe imikorere y’umubiri wawe, hashingiwe no ku kigero cy’imyaka y’ubukure kuko kuryamira bigira ingaruka.
Dore zimwe mu ngaruka zizanwa no kuryama cyane cyangwa se kuryamira:
1. Kubyibuha bikabije.
Hari isano hagati yo kuryamira cyane n’umubyibuho ukabije. Mu gihe uryamye amasaha menshi, bituma igihe umara ukoresha umubiri wawe kigabanuka, uko utawukoresha niko ibiro byiyongera bitewe nuko calories zitwikwa ku rugero rwo hasi.
2. Kuribwa umugongo.
Niba ukora akazi kagusaba kwicara cyane, wagera mu rugo ugahita uryama, niko ibyago byawe byo kurwara umugongo byiyongera cyane. Kumara igihe kinini uryamye mu buryo bumwe byongera uburibwe bw’umugongo kuko imikaya n’amagufa aba abangamiwe cyane, kubera guhora ahantu hamwe.
3. Byongera ibyago byo kwibasirwa na Diyabete.
Kuryama igihe kirerire bishobora guhindura imikorere y’umubiri mu buryo ukoresha isukari, bikongera ubwinangire bw’umusemburo wa insulin, bityo isukari ikaba nyinshi mu maraso. Kumara igihe kinini wicaye ntacyo ukora (nko mu gihe uryamye) ndetse n’umubyibuho ukabije ni bimwe mu byongera cyane ibyago byo kurwara Diyabete.
4. Byongera ibibazo byo kurwara umutima.
Uko uryama igihe kirekire niko umutima wawe ubigenderamo. Uba uri kugenda wongera ibyago byo kwibasirwa n’indwara z’umutima.
Kuryama igihe gito byongera ibyago ku kigero cya 18% byo kwibasirwa n’indwara ya Stroke mu gihe kuryama igihe kirekire byongera ibyago ku kigero cya 46% byo kwibasirwa n’iyi ndwara.
5. Bitera imikorere mibi ku bwonko.
Kuryama igihe kirekire bishobora guhindura ubushobozi bw’ubwonko, kuko bituma busaza vuba. Iyo usinzira amasaha menshi bishobora guhindura isaha yo mu mutwe (ubu ni uburyo ubwonko bubasha gutandukanya umunsi n’ijoro, kuryama no kubyuka), bikaba byatera imihindagurikire mibi ku miterere y’ubwonko n’ubushobozi bwo kwibuka bugatangira kugabanuka.
6. Byongera kuribwa umutwe.
Ibi bishobora kuba byarakubayeho, niba nawe ujya uryama igihe kirekire ukumva uribwa umutwe, biterwa n’imihindagurikire mu bihererekanyamakuru ku bwonko (neurotransmitters) cyane cyane serotonin igihe usinziriye.Kuribwa umutwe bishobora guterwa kandi n’isukari iba yagabanutse cyane cyangwa umwuma mu mubiri uterwa no kumara igihe kinini uryamye.
7. Bishobora gutera kwigunga bikabije.
Nubwo kimwe mu bimenyetso byo kwigunga bikabije (depression) ari imihindagurikire y’uburyo usinzira, byagaragaye ko kuryama igihe kirekire bigira icyo bihindura kuri mood yawe bikaba byatera depression. Kuryama cyane bihindura ihererekanya makuru ku bwonko; aho imisemburo ya dopamine na serotonin igabanuka cyane bikaba byatuma wumva ubabaye cyane, akanyamuneza kakagabanuka.
Bimwe mu byagufasha gusinzira neza:
– Kugerageza kuryama no kubyukira amasaha adahinduka.
– Kuryama ahantu hasa neza, hadasakuza kandi hari urumuri ruke rushoboka cyangwa ntarwo.
– Kwirinda kureba television, mudasobwa cyangwa gukoreshaq telephone ugiye kuryama.
– Kwirinda kunywa ikawa, inzoga wenda kuryama kuko bizatuma usinzira nabi
– Shaka uburyo ibintu ukora ukibyuka bidahinduka, ugire gahunda imwe, ku buryo bizakurinda gutinda cyane mu buriri.
Amasaha umuntu akwiye kuryama ugendeye ku myaka afite:
1. Umwana umaze amezi kuva kuri 0 kugera ku mezi atatu akwiye kuryama amasaha nibura hagati 14-17 ku munsi.
2. Umwana umaze amezi 4-kugera kuri 11 akwiye kuryama amasaha hagati ya 12-15 ku munsi.
3. Umwana umaze amezi kuva kuri 11 kugera ku myaka 2 y’ubukuru akwiye kuryama amasaha hagati ya 11-14 ku munsi.
4. Umwana kuva ku myaka 3- kugera kuri 5 akwiye kuryama amasaha nibura hagati ya 10- 13 ku munsi.
5. Umwana kuva ku myaka 6 kugera kuri 13 akwiye kuryama nibura amasaha hagati ya 9-11 ku munsi.
6. Ingimbi kuva ku myaka 14 kugera kuwa 17 bakwiye kuryama nibura hagati y’amasaha 8-10
7. Ingimbi kuva ku myaka 18 kugera kuba 25 y’ubukuru baryama hagati y’amasaha 8-10
8. Abafite kuva ku myaka 26-64 bakwiye kuryama nibura hagati y’amasaha 7-9 ku munsi.
9. Naho abafite hejuru y’imyaka 65 y’ubukuru bakwiye kuryama amasaha 7-8
