Uburyo 7 mu maso hawe hashobora kukwereka ibibazo umubiri wawe ufite

Akenshi ukunze gusanga mu maso (mu isura) ari ahantu buri wese aba atifuza ikintu na kimwe kihagira habi nk’ibiheri, ubwoya, inkovu cg se inenge runaka.

Gusa igihe cyose haje ikimenyetso nk’igiheri, nubwo benshi bakunze gutekereza ku mavuta, cg isabune cg se kukimena kugira ngo kiveho, nyamara hari igihe kiba cyerekana ikindi kibazo mu mubiri; nk’ubwivumbure ku biryo runaka, igabanuka rya vitamini cyane cyane A mu mubiri, kubura zinc cg ikindi kibazo.

Tugiye kurebera hamwe bimwe mu bibazo mu maso hawe hashobora kukwereka, nu buryo wabyitwaramo.

Mu maso hafite byinshi hahishura ku bibazo byo mu mubiri

1. Kuzana igiheri kimwe mu maso

Hari igihe ubyuka ukabona wazanye igiheri ahantu hamwe mu isura yawe. Nubwo bishobora guturuka ku mpamvu zitandukanye, gusa imwe muri izo harimo imirire yawe.

Iki giheri gishobora guterwa n’ibyo urya, cyane cyane mu gihe urya kenshi ibiryo byahinduwe (processed food), isukari kimwe n’ibinyampeke (nk’umuceri, ifarini n’andi mafu). Ibikomoka ku mata nabyo bishobora kubitera, kuko byongera sebum (ibintu ubona bimeze nk’amavuta bikunda kuza mu maso, birinda uruhu kumagara).

Bumwe mu buryo bwo kurwanya ibiheri byo muri ubu bwoko harimo kugabanya ibyo kurya tuvuze haruguru ukongera urugero rw’imbuto n’imboga ufata.

2. Uduheri duto duto twinshi mu maso

   Kuzana uduheri twinshi mu maso dusa umweru cg dutukura, ushobora kutwitiranya n’ibiheri bisanzwe, nyamara hari igihe bishobora kuba biterwa n’ikibazo cy’ibyo urya. Kutarya ibikungahaye ku mavuta ya fatty acids (nk’utubuto duto, olive oil, n’imboga nka epinari na rwatsi), zinc ndetse na vitamin A bishobora kugutera utu duheri mu maso.

   Kugira ngo wirinde iki kibazo ni ngombwa kurya ibikungahaye kuri aya mavuta ya fatty acids, kimwe na omega-3 iboneka mu mafi, ukarya utubuto duto, ndetse n’ibishyimbokugira ngo wongere urugero rwa zinc mu mubiri.

   3. Kuzana ubwoya cg se imisatsi mu isura

   Ku bagore, kuba wazana imisatsi myinshi mu maso cg se ubwanwa, bishobora kuba ikimenyetso cy’imisemburo itaringaniye; hakaba hakorwa imisemburo ya kigabo (androgens) myinshi. Cyangwa se bishobora kwerekana ikindi kibazo kizwi nka polycystic ovarian syndrome (PCOS), iyo biherekejwe no kubura imihango cg se ntizire igihe gikwiye.

   Nuramuka ubonye ibi, mbere yo kogosha iyi misatsi cg se kuyihisha ni byiza ko wabanza ukageza iki kibazo ku muganga, akakubwira icyo wakora.

   4. Amabara yirabura munsi y’amaso

   Akenshi nk’iyo utasinziriye neza, hari igihe munsi y’amaso ubona hahinduye ibara, gusa ibi sibyo byonyine bishobora kubitera. Hari ibindi bibazo bishobora gutera kuzana amabara munsi y’amaso harimo ko ibyo uri kurya bishobora kuba birimo uburozi ku mubiri.

   Niba ibi bikubaho, shaka uburyo wagabanya bimwe mu biryo bishobora gutera ubwivumbure umubiri mubyo urya; cyane cyane nk’amata, amagi cg se ibirimo gluten.

Ubonye nta gihinduka ni ngombwa kwitabaza muganga.

Soma birambuye amafunguro aza ku mwanya wa mbere mu gutera ubwivumbure https://umutihealth.com/ibyokurya-bitera-ubwivumbure/

5. Kumagara uruhu

Kumagara uruhu akenshi bijyana n’urugero rw’amazi unywa, iyo ari macye bitera uruhu kumagara. Gusa siyo mpamvu yonyine, kuko kugabanuka k’urugero rw’ibinure bituzuye (polyunsaturated fats) nka omega-3 na omega-6 bishobora gutera uruhu kumagara.

Omega-3 na omega-6 bifasha uruhu kugumana amazi, izi ntungamubiri ziboneka cyane cyane mu mafi, amagi na soya. Naho omega-6 iboneka cyane mu mavuta y’ibihwagari n’avoka.

Soma hano birambuye akamaro k’ibinure bya omega-3 naho wabisanga https://umutihealth.com/omega-3/

6. Gusaduka iminwa

Ikibazo cyo gusaduka iminwa, nubwo gikunze kubaho ku bantu bakunda kurya iminwa cg se mu gihe cy’ubushyuhe cyane. Gusa mu gihe ukunda kumagara iminwa cyane, bishobora kuba ikimenyetso cy’urugero ruri hasi rwa vitamin B3 (niacin) cg se zinc.

Niacin na zinc biboneka mu byo kurya bikomoka ku matungo nk’inyama z’inkoko, umwijima n’amafi. Iyi vitamin iboneka kandi mu bihumyo n’ubunyobwa, naho zinc ikaboneka mu mashaza n’imbuto z’ibihaza.

7. Iminkanyari

Iminkanyari ni ikimenyetso cyo gusaza, niba utangiye kuyizana utarasaza, uba ukwiye kwitondera ibyo urya.

Ubushakashatsi bwakozwe bwagaragaje ko urugero ruri hasi rwa vitamin C rushobora gutera kuzana iminkanyari. Vitamin C uretse gusukura umubiri, ifasha no mu ikorwa rya collagen, proteyine y’ifatizo mu gukora uruhu.

Vitamin C iboneka cyane mu ipapayi, urusenda, puwavro, inkeri, inanasi, indimu, amacunga ndetse n’imboga zimwe na zimwe.

Umutihealth

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