Amagufa ni inkingi z’umubiri w’umuntu. Ni yo yubaka igihagararo, agashyigikira ibice byose by’umubiri, akanarinda ibice by’ingenzi birimo ubwonko n’umutima. Uretse ibyo, amagufa ni isoko y’amaraso mashya, kuko umusokoro uri mu magufa (bone marrow) ari ho akorerwa. Ibi bituma kuyitaho biba ngombwa nk’uko umuntu yita ku mutima cyangwa ubwonko.

Mu myaka yo mu busore n’ubwangavu, amagufa akura vuba kandi agakomera. Ariko uko imyaka ihita, agira intege nke, agatakaza ubwinshi bwa kalisiyumu, bityo akoroha cyangwa agasaza, ibintu bishobora gutera indwara nka osteoporose. Izi mpinduka si izihutirwa, ariko iyo zitaweho kare, zishobora kwirindwa cyangwa kugabanywa ubukana.

Indyo iboneye

Ibiribwa bikungahaye kuri kalisiyumu
Kalisiyumu ni inkingi ya mbere y’amagufa. Kuyibona mu mafunguro ya buri munsi ni ingenzi. Amata n’ibiyakomokaho, indagara, epinari (spinach), soya, n’ibinyampeke bikungahaye kuri kalisiyumu ni inkingi za mwamba. Kurya neza si ukwihaza gusa, ahubwo ni uguhitamo ibiribwa bifite intungamubiri zifasha amagufa gukomera mu gihe kirekire.

Intungamubiri zifasha mu gusohora neza kalisiyumu
Vitamin D ni umufasha ukomeye wa kalisiyumu. Ituma igogorwa ryayo rikorwa neza mu mara, bityo igakoreshwa n’umubiri uko bikwiye. Iyo Vitamin D ibuze, kalisiyumu iratakara. Ibi bishobora guterwa no kutabona urumuri rw’izuba  ruhagije cyangwa kurya ibiribwa bibura iyi vitamin nk’amafi y’inyanja (salmon), amagi, n’amavuta ya cod liver.

Gukora imyitozo ngororamubiri

Imyitozo yoroheje ifasha amagufa gukomera
Imyitozo yo kwirukanka buhoro (jogging), gutambagira (walking), kuzamuka imisozi, n’imyitozo ikoreshwa n’umubiri bwite (body-weight exercises) ifasha amagufa kubona imbaraga. Uko amagufa ashyirwa ku gitutu cyiza, ni ko arushaho gukomera. Ni yo mpamvu abantu badakora imyitozo bashobora kugira amagufa yoroshye.

Gukora siporo itangiza ingingo
Imyitozo nka yoga (yoga), koga (swimming), na tai chi bifasha mu kurinda amagufa mu buryo butabangamiye ingingo. Aha ni ho hiyongera akamaro k’imyitozo ngorora mubiri, kuko igabanya ibyago byo kuvunika, by’umwihariko ku bantu bageze mu zabukuru.

Kwirinda ibiribwa n’imyitwarire ituma amagufa adakomera

Ibiribwa bibangamira isohoka rya kalisiyumu
Ikawa nyinshi, ibinyamasukari byinshi, n’ibiribwa bikize ku munyu bituma kalisiyumu isohoka mu mubiri vuba. Umubiri ugerageza kubungabunga ihame ry’uburinganire bw’imyunyu ngugu (electrolyte balance), bityo iyo sodium (munyu) irenze, kalisiyumu iratakara. Ibi bishobora guhungabanya ubuzima bw’amagufa iyo bidafashwe mu nkokora.

Inzoga n’itabi
Kunywa inzoga nyinshi no kunywa itabi bihungabanya urusobe rw’imikaya n’amagufa. Inzoga igabanya ubushobozi bw’umubiri bwo gukoresha kalisiyumu, naho itabi rigatera igabanuka ry’uturemangingo twubaka amagufa (osteoblasts). Uko ubikoresha kenshi, ni ko amagufa yawe aba nk’ubutare busaza, bugahengama mu gihe cyose.

Kugenzura ubuzima bw’amagufa bunononsowe

Gupimisha ubukana bw’amagufa hakiri kare
Kugira amakuru y’ukuri ku miterere y’amagufa yawe bituma ushobora gufata ibyemezo biboneye. Ibizamini nka DEXA scan bifasha kumenya ubukana bw’amagufa no gutahura hakiri kare impinduka mbi. Ibi bipimo bikwiye kwitabwaho cyane cyane ku bantu bafite imyaka irengeje 50 cyangwa abafite amateka y’imvune nyinshi.

Kwivuza kare indwara zishobora kubangamira amagufa
Indwara nk’impyiko zidakora neza, diyabete, n’imirire mibi ishobora kugira ingaruka ku magufa. Gufata imiti neza, kugisha inama abaganga b’inzobere, no guhindura imibereho byihuse ni ingenzi mu kurinda umubiri kwangirika mu buryo burambye.

Umusozo
Kwita ku magufa si igikorwa cy’abakuze gusa, ahubwo ni gahunda y’ubuzima bwose. Kubaka ikibanza cy’amagufa akomeye bikorerwa mu buto, ariko kubisigasira bikaba inshingano y’igihe cyose. Uko witaye ku mafunguro, imyitozo, n’igenzura ry’ubuzima bwawe, ni ko uba urimo kubaka ejo heza hatarimo ubumuga bushobora kwirindwa.