Kugira ibibero binini bishobora gutuma ubaho igihe kirekire?

"Oh! Ndibaza ko byari kugaragara neza iyo bitaba bibyibushye cyane?" Ibyo ni byo bitekerezo byazaga muri Tasha Thompson, umukinnyi wo mu Bwongereza wiruka, igihe cyose yarebaga ku bibero bye.

Bimaze igihe kinini bamwe mu bantu bibwira ko kugira amaguru ananutse maremare ari kimwe mu bigira umuntu mwiza.

Thompson yabwiye BBC World Service ati: "Iyo utari washobora kugera kuri urwo rwego rwo kunanuka mu matako, ushobora kumva wananiwe."

Ariko, ubushakashatsi buheruka bwerekana ko kugira ibibero binini, bikunze kunengwa, bishobora gufasha kongera igihe cyo kubaho.

Ubushakashatsi bwakorezwe ku bantu 25.000 bwagaragaje ko kuri buri kwiyongera kwa cm 5 mu muzenguruko w'ikibero, byagabanyije ibyago byo gupfa bivuye ku mpamvu iyo ari yo yose ku kigero cya 18%.

Ariko se ibi bivuze ko tugomba kugerageza kongera ingano y'amatako yacu?

Ni izihe nyungu zo kugira ibibero binini?

Impuguke zizera ko impamvu abakorewe ubushakashatsi mu 2020 babayeho igihe kirekire, ishobora kuba ari uko bari bafite imitsi minini y'amaguru, ibyo bikaba byaratumye amatako yabo aba manini.

Porofeseri Claire Steves, impuguke mu by'ubuzima bw'abasaza muri King's College London mu Bwongereza, agira ati: "Hari ibimenyetso byinshi bigaragaza ko imitsi, imwe muri itatu y'imitsi mu mubiri, ifitanye isano rikomeye n'ubuzima bwiza no kuramba."

Kugira imitsi myinshi bifasha mu kugenzura urugero rw'isukari mu maraso, bigabanya ibyago byo kurwara diyabete, indwara z'umutima, n'izindi ndwara zidakira.

Nk'uko ubushakashatsi bwasohotse mu kinyamakuru British Medical Journal bwabigaragaje mu 2009, kugira ibibero bito cyangwa binanutse bifitanye isano no kwiyongera kw'ibyago byo kurwara indwara z'umutima ndetse n'urupfu ku bagabo n'abagore.

Kugira ibibero bikomeye bifasha abantu bakuze kutagira intege nke z'umubiri kandi bigatuma bakora ibikorwa byabo ku giti cyabo batarinze gufashwa n'abandi.

Steves, umuganga w'abantu bageze mu zabukuru mu bitaro bya Guy's na St Thomas' i Londres, asobanura agira ati: "Imitsi iri imbere mu itako iba ingenzi cyane mu myitozo ngororamubiri uko tugenda dusaza. Iyi mitsi idufasha guhaguruka mu ntebe no kugenda."

Byagaragaye kandi ko imbaraga zikomoka ku maguru zishobora gufasha mu kubungabunga ubuzima bw'ubwonko uko tugenda dusaza.

Ubushakashatsi bwakozwe ku bunini bw'amaguru y'impanga z'ingore zisaga 300 bwagaragaje ko impanga yari ifite imbaraga zikomeye z'amaguru mu ntangiriro z'ubushakashatsi yari ifite ubushobozi bwo gutekereza no kwibuka neza, ndetse n'imikoreshereze y'ubwonko ikomeye, nyuma y'imyaka 10.

Impamvu ni iyihe?

Igihe imitsi ikoreshwa ikora ikinyabutabire cyihariye. Abahanga mu bya siyanse bizera ko iyi miti igabanya kubyimba mu bwonko kandi ikarinda uturemangingo tw'imitsi, bityo igafasha mu kurinda ubwonko uko tugenda dusaza.

Porofeseri Steves, wakoze ubu bushakashatsi, agira ati: "Muri icyo gihe, gukora imyitozo ngororamubiri bigira ingaruka zikomeye ku budahangarwa bw'umubiri wacu."

Ubundi bushakashatsi bwakozwe na King's College London bwasuzumye abantu bakuze bakora cyane bagendera ku igare buri gihe, maze basanga abo bafite ubudahangarwa bw'umubiri busa n'ubw'abantu bafite imyaka 20.

Nakora iki kugira ngo amatako yanjye akomere?

Umutoza w'imikino ngororamubiri Elizabeth Davis avuga ko kugira ngo abantu barambe, badakwiye kugerageza guhindura imiterere y'amatako yabo, ahubwo bagomba kongera imitsi yabo.

Uyu mwanditsi w'igitabo "Training for Your Old Lady Body" yongeraho ati:

"Niba umaze imyaka myinshi wifuza ko ibibero byawe byaba bito, binini, cyangwa bifite imiterere itandukanye, ubu ni cyo gihe cyo kureka ibyo bitekerezo. Ahubwo, shyira imbaraga ku buryo ibibero byawe bishobora gukora no kwihanganira ibikorwa bitandukanye."

Asobanura ko ibibero bishobora gukomera kimwe uko byaba bingana kose, byaba bito cyangwa binini.

Siyanse kandi yagaragaje ko imbaraga ari ingenzi kuruta ingano. Ubushakashatsi bwakozwe mu 2006 ku bantu bafite imyaka 70 kuzamura bwagaragaje ko kugira imitsi y'amaguru idakomeye bifitanye isano rikomeye n'ibyago byo gupfa kurusha kugira ibibero bito.

Nk'uko Davis abivuga, niba ushaka kongera imbaraga mu bibero byawe, uburyo bwiza ni ugukora imyitozo yo guterura ibiremereye. Guterura ibintu ibiremereye byongera ubucucike bw'amagufwa, binafasha mu kwirinda indwara ya osteoporosis, indwara igabanya intege z'amagufwa kandi igatuma ashobora kuvunika cyane.

Davis avuga ko gukora imyitozo ngororamubiri y'amaguru kabiri cyangwa gatatu mu cyumweru ari intangiriro nziza.

Agira ati: "Icy'ingenzi ni ugutangira ku rwego ushoboye ugakomeza kongera umuvuduko n'uburemere bwibyo uterura buhoro buhoro uko igihe kigenda gihita."

Guterura ibyuma bishobora kuba atari imwe mu myitozo y'umubiri ukunda, ariko ashishikariza abakiriya be kubibona nk'igice cy'ingenzi mu buzima bwabo bwa buri munsi kidashobora kwirindwa.

Agira ati: "Sinkunda koza amenyo yanjye. Ariko ndabikora kuko nzi ko ari ingenzi ku buzima bw'amenyo."

Davis kandi ashishikariza abantu kwishimira inyungu nto kandi zifatika babona mu myitozo ngororamubiri yo kongera imbaraga mu buzima bwabo bwa buri munsi.

"Nkunze kumva abantu bavuga amagambo nk'aya ngo: 'Natwaye umwuzukuru wanjye metero zigera ku 100, kandi sinananiwe na gato'... 'Nakuruye umufuka w'ifumbire mva mu modoka ndawushyira mu modoka inyuma nta kibazo.'"

Ese ibinure byo mu matako bifite akamaro ku buzima?

Nk'uko Porofeseri Steves abivuga, ibinure bibitse mu bibero ntabwo biteye akaga nk'ibinure bibitse mu bindi bice by'umubiri. Ibinure biri mu gifu, cyane cyane, bishobora kuba ikibazo gikomeye.

Ibinure byo mu nda, bizwi nka visceral fat kandi byirundanya hafi y'ingingo z'imbere, byongera ibyago byo kurwara indwara nka diyabete yo mu bwoko bwa 2, indwara z'umutima no kunanirwa k'umwijima, harimo na MASH, indwara y'umwijima urimo ibinure byinshi yongera ibyago byo kurwara kanseri.

Ariko ubushakashatsi bwagaragaje ko ibinure byo ku matako bishobora no kurinda imibiri yacu, kuko uturemangingo tw'ibinure muri utwo duce dufite ubushobozi bwo kuziba aside irike ishobora kwangiza umubiri.

Ibi bivuze ko kugira ibinure mu gice cyo hasi cy'umubiri, cyane cyane mu gice cy'ikibero, bishobora gufasha kugabanya urugero rwa LDL, ruzwi nka cholesterol "mbi", kongera HDL, ruzwi nka cholesterol "nziza", no kugabanya urugero rw'isukari mu maraso.

Ibi binure bishobora no gukoreshwa nk'ingufu zibungabungwa mu gihe cy'uburwayi, ibyo bikaba ingenzi cyane cyane ku bantu bakuze.

Ubundi bwoko bw'ingingo ziboneka mu bibero ni igufwa. Uko tugenda dusaza, imitsi n'imbaraga zayo bishobora kugabanuka bitewe n'indwara yitwa sarcopenia.

Iyi ndwara ishobora kwihutisha indwara ya osteoporosis, indwara igabanya ubucucike bw'amagufwa kandi igatuma acika intege kandi agashobora kuvunika.

Kubw'ibyo, kubaka uturemangingo tw'amagufwa dukomeye binyuze mu myitozo ngororamubiri nko guterura ibiremereye ni ingenzi cyane uko tugenda dusaza, nk'uko Steves abivuga.

Ishimire imbaraga zawe

Kuri Tasha Thompson, washinze itsinda rya siporo rya Black Girls Do Run, mu rwego kunoza imirimo ibibero bye bishobora gukora byamufashije guhindura uko yabonaga ibintu.

Kuba afite umukobwa nabyo byatumye ahindura amagambo akoresha mu gusobanura ibibero bye.

Thompson aragira ati: "Sinkivuga ko amatako yanjye ari manini. Ubu mvuga ko akomeye."

Yongeraho ati: "Twese tugira imiterere n'ingano bitandukanye... Icy'ingenzi si uko imibiri yacu isa, ahubwo ni icyo imibiri yacu ishobora gukora."