Akamararo k’amagara mazima (igice cya mbere)

“Kandi Imana irababwira iti “Dore mbahaye ibimera byose byera imbuto biri mu isi yose, n’igiti cyose gifite imbuto zirimo utubuto twacyo, bizabe ibyokurya byanyu.” Itangiriro 1:29

“Ubutaraga bw’impagarike ntibwizana burategurwa kandi bukitabwaho, indyo yuzuye no gukoresha umubiri buri gihe nibyo bigega bibiri bihunitsemo amagara mazima” Pr. A Creff

“Reka ibyokurya byawe bikubere umuti, kandi umuti wawe ukubere ibyo kurya” Hippocrate, Medecin Grec

“Ibikenewe byose Imana yarabiremye” Ihame ry’abanyabwenge

“Kugirango turinde amagara yacu tugomba kwemera imbuto n’imboga bibisi, bikagira uruhare ku rufatiro rw’ibyo turya.” Mahatima Gandi, Uwabohoje Ubuhinde

“Ubushobozi bw’ishyanga bushingiye by’umwihariko ku bwoko bw’ibyo barya.” Herbet Umucurabwenge w’umwongereza

“Ubwenge ni ubushozi bwo kuvumbura guhinduranya indyo” Bernard Jensen, Umuganga uriho

“Iyo umubiri ubyibushye cyane urushya nyirawo kuwikorera, naho uwonze cyane ukananirwa kwikorera nyirawo.” Saint francois de sales

“Umubiri muzima ni umushyitsi muhire, naho umubiri urwaye uzirikira nyirawo mu ngorane.” Francis Bacon Umucurabwenge w’umwongereza

“Abantu bamwe babereyeho kurya ariko njye ndya kugira ngo mbeho.” Socrate

“Aramusubiza ati “Handitswe ngo ‘Umuntu ntatungwa n’umutsima gusa, ahubwo atungwa n’amagambo yose ava mu kanwa k’Imana.”Matayo 4:4; Gutegeka 8:3

Kuki ari ngombwa kurya ibibisi?

Bitewe nuko ibyokurya bitetswe biba byazimije intungamubiri nyinshi, kandi ari zo umubiri wacu ukeneye mu kwikingira no kwivura indwara, niyo mpamvu kurya ibibisi bikenewe kuri buri gaburo. Vitamine zibasirwa n’ibintu bine:ubushuhe, umucyo, kunamba no kubikwa igihe kirekire.

Ubushyuhe: Nubwo vitamine nyishi zihanganira ubushyuhe iyo ibyokurya byatetswe, vitamine c na B6 byo ntibishobora na gato guhangana n’ubushyuhe. Iki ni igihombo kuko zombi zigira uruhare rukomeyeye mu butaraga bw’umubiri no gutuza kw’intekerezo. Si byiza ko imboga zasoromwe zishyirwa ku izuba. Ikintu cyose kiribwa cyabanje kubikwa igihe kirekire kizimiza vitamine.

Ni ubuhe bwoko bw’ibibisi bukenewe?

Hakenewe imbuto zose n’imboga hafi ya zose. Hagakenerwa n’ibinyampeke byinitswe bimejeje nk’ingano, ibigori, amasaka n’uburo. Ibinyamakakama (Oléagineux)-nk’ubunyebwa, sezame, soya, inzuzi, noix de cajou, amandes, noix de coco, pignon, ibihwagari etc…

KURYA IBIBISI

Ibyokurya bibisi, bikoreshwa ku rugero ntarengwa. Imboga n’imbuto byombi ntibihurizwa mu igaburo rimwe kandi biribwa bibanjirije igaburo. Ibinyamakakama biriwe ari bibisi, bigaheruka igaburo. Naho ibinyampeke bishobora kubanza, kuvangwa cyangwa bigaheruka.

AKAMARO KO KURYA IBIBISI (IGICE CYA KABIRI)

Ni ibihe bibuzanijwe?

Ntibikwiye kuvanga imbuto n’imboga, guherutsa imboga cyangwa imbuto bibisi ntibikwiriye nubwo mu mirire ya benshi bimenyerewe. “kubera ko imbuto zitera kuryoherwa, iyo zikoreshejwe nyuma zitera imvururu mu mara cyane cyane iyo wariye ibyokurya bifite n’amavuta menshi. Iyi ni yo nkomoko y’imyuka myinshi mu mara no gutura imibi myinshi. N’iyo unyoye umutobe w’imbuto uri kurya ushobora kugira ingaruka nk’izo.” Les délices du potager p.305

“Si byiza kurya imbuto n’imboga ku igaburo rimwe,iyo bikoreshejwe byombi biteza akaga maze imbaraga z’ubwenge zikazimiza ubushobozi. Ni byiza ko imbuto ziribwa ku gaburo ryihariye n’imboga bikaba uko.”CDF P.112

Ni ibihe byemerewe guhuzwa?

Ibihuzwa ni: imbuto zitarenze amoko ane, imboga zidasumbanya cyane vitamine C: Si byiza guhuza kapusine na karoti, ibinyamakakama bibisi ntibigomba guhurizwa hamwe.

NB:-Ingano n’inyanya ni ibiribwa byakoreshwa buri munsi umubiri ntubirambirwe, upfa guhinduranya imitegurire.

-Pome n’indimu ni amatunda agira amazi arura kubw’ibyo bishobora guhuzwa n’imboga ntibiteze ingorane.

-Inyanya ni imboga zihuzwa n’amatunda ntibitere ingorana

Zimwe mu ndwara bivura

“Hari izindi mpamvu zituma umuntu akenera amavitamine akomoka ku bibisi; ni uguhangayika, indwara z’ibyuririzi, inzoga, itabi, imiti ivangwa mu biribwa no mu bihingwa, imiti yo kuboneza ibyara n’imwe mu mikino ngororangingo. Ibi bitumye by’umwihariko umuntu akenera vitamine C ya buri munsi. .” Les délices du potager p.69

Nubwo kurya ibibisi atari akamenyero, kandi bimwe mur’ibyo bikaba bitaryohera akanwa, hiyongereyeho n’ubushake bwa benshi bwapfuye buzize indyo yahongerewe ibirungo bukaba butaryoherwa n’ibifite umumaro, kurya ibibisi ni intego yo guhembura ubuzima bwazahaye gusubiza itoto mu bwenge no guhashya indwara z’ibikatu n’iz’akarande. Uko bibihira akanwa ka benshi ni nako bizazanya indwara mu maraso. Byongerera abasirikare ubutaraga, bisimbura amaraso ashaje no kuyasohora.

Zimwe mu ndwara bikingira

Akamaro ka vitamine C iva mu bimera bibisi—Ikingira umunaniro mu ngingo no bwenge, irwanya ibyuririzi, yongera ubudahangarwa mu mubiri, yica imbuto z’indwara, ni umuti wica imbuto z’indwara n’udukoko twageze mu maraso, ndetse no gukingira ubukonje. Ni ingirakamaro mu kurwanya uburozi bw’itabi, irinda guhangayika, irinda abantu umubababro, ituma umutima utera neza, imihore n’amara bigakora neza, isenya imbuto za kanseri zibumbiye hamwe, ikingira ingaruka z’imiti mvaruganda mu mubiri nka ‘asipiline’na insiline, ituma isukari ikwirakwira neza mu mubiri n’ubutare bugakwirakwira neza mu maraso… vitamine C ikenewe kuribwa buri munsi kuko umubiri utajya uyibika. Buri sigareti y’itabi inyanga uyinyoye 0.25mg za vitamine c. Vitamine c ikenewe mu gihe cy’imvura aho amazi aba yanduye. Les délices du potager p.71-72.

Umuhanga mu butabire w’Umuhongiriya witwa SZENT GYÖRGYI niwe wavumbuye ko vitamine C iboneka cyane mu bimera. Umuntu ukunda ibimera ntashobora kuyikena. Mu gihe umwana muto akeneye milligarama 40-45, umugabo n’umugore udatwite bagakenera 60mg , umugore utwite we akeneye mg 70 naho uwonsa agakenera 95mg. Icunga rimwe rigira mg 90. Urunyanya rumwe rushobora kugira mg 130. Abashakashatsi basanze umuntu akeneye mg 45 buri munsi. Amagi, amafi, amata byose bikennye cyane kuri vitamine C. Ibyokurya bitekeshejwe amazi, amavuta, ibyokejwe ndetse n’ibibitswe igihe kirekire bitakaza vitamini C. Niyo mpamvu abayikeneye bagomba kurya ibibisi bisoromwe ako kanya aha ni ukuvuga imbuto n’imboga n’ibindi biribwa bibisi.

Ni ibihe bibuzanijwe?

Ni ibihe byemerewe guhuzwa?

Ibihuzwa ni: imbuto zitarenze amoko ane, imboga zidasumbanya cyane vitamine C: Si byiza guhuza kapusine na karoti, ibinyamakakama bibisi ntibigomba guhurizwa hamwe.

NB:-Ingano n’inyanya ni ibiribwa byakoreshwa buri munsi umubiri ntubirambirwe, upfa guhinduranya imitegurire.

-Pome n’indimu ni amatunda agira amazi arura kubw’ibyo bishobora guhuzwa n’imboga ntibiteze ingorane.

-Inyanya ni imboga zihuzwa n’amatunda ntibitere ingorana

Zimwe mu ndwara bivura

Zimwe mu ndwara bikingira

Ni ibihe bibuzanijwe?

Ni ibihe byemerewe guhuzwa?

Ibihuzwa ni: imbuto zitarenze amoko ane, imboga zidasumbanya cyane vitamine C: Si byiza guhuza kapusine na karoti, ibinyamakakama bibisi ntibigomba guhurizwa hamwe.

NB:-Ingano n’inyanya ni ibiribwa byakoreshwa buri munsi umubiri ntubirambirwe, upfa guhinduranya imitegurire.

-Pome n’indimu ni amatunda agira amazi arura kubw’ibyo bishobora guhuzwa n’imboga ntibiteze ingorane.

-Inyanya ni imboga zihuzwa n’amatunda ntibitere ingorana

Zimwe mu ndwara bivura

Zimwe mu ndwara bikingira

Ni ibihe bibuzanijwe?

Ni ibihe byemerewe guhuzwa?

Ibihuzwa ni: imbuto zitarenze amoko ane, imboga zidasumbanya cyane vitamine C: Si byiza guhuza kapusine na karoti, ibinyamakakama bibisi ntibigomba guhurizwa hamwe.

NB:-Ingano n’inyanya ni ibiribwa byakoreshwa buri munsi umubiri ntubirambirwe, upfa guhinduranya imitegurire.

-Pome n’indimu ni amatunda agira amazi arura kubw’ibyo bishobora guhuzwa n’imboga ntibiteze ingorane.

-Inyanya ni imboga zihuzwa n’amatunda ntibitere ingorana

Zimwe mu ndwara bivura

Zimwe mu ndwara bikingira

3. AKAMARO KO KURYA IBIBISI IGICE CYA 3

Dore uko vitamine C iboneka mu bibisi ikora

“Niyo ikoresha ingirabuzima fatizo(cellules). Ihagarika umugese ikabuza ingingo gusaza ubusabusa, igakumira kanseri. Ituma ubutare bukorwa neza mumara kandi ikagira uruhare mu kurema inkingiramubiri zikumira ibyuririzi. Yica uburozi bwo mu maraso. Igatuma ibisebe bikira vuba. Irakenewe mu mikorere yose y’umubiri.

NB: Abantu batarya imbuto n’imboga bibisi kandi bihagije, barangwa n’umunaniro ukabije mu mubiri no mu bwenge. Kuva amaraso mu buryo bworoshye, gukunda gufatwa n’ibyuririzi no kugira igikuriro gike ku bana.”Croquez la vie p.74-75

“….mbibahaye byose nkuko nabahaye ibimera bibisi.” Itangiriro9:3

“Ibinyampeke, imbuto, ibinyamakakama n’imboga nibyo byokurya twatoranirijwe n’umuremyi wacu.” Ellen White

“Imana yahaye ababyeyi bacu ba mbere ibyokurya yagambiriye ko abantu bakwiriye kurya. Byari binyuranye n’inama yayo kwica ubugingo bw’ikintu cyose cyaremwe. Nta rupfu rwagombaga kuba muri Edeni. Imbuto z’ibiti byo mu mirima nibyo byari ibyokurya byo kumara inzara y’umuntu…..

Uwiteka ajya gutoraniriza umuntu ibyokurya muri Edeni, yamweretse ibyokurya birushije ibindi byose kuba byiza; abitoraniriza abisiyaheli yigishije icyo cyigisho. Muri bo niho yashatse guhera abo mu isi umugisha no kubigisha.”Inama zigirwa itorero Vol1. P. 201

Imana izaha ubwoko bwayo ubushobozi bwo gutegura neza ibyokurya byiza, bitari ibikomoka ku nyamaswa. Reka abantu bacu bazibukire ibyokurya byose byangiriza. Bakwiriye kwiga kugira imibereho y’isuku kandi bakayigisha n’abandi. Ubwo bumenyi nibabugeze kubandi nkuko batanga inyigisho za Bibiliya. Nibigishe abantu uburyo bwo kwita ku magara yabo no kongera imbaraga z’umubiri bazibukira ibyo byokurya byujuje mu isi indwara za twibanire. Bakoresheje umurongo ku murongo n’icyitegererezo cyabo ni berekane ko ibyo kurya Imana yahaye Adamu akiri intungane aribyo mwene muntu yakoresha kugirango yongere kugarurirwa ubutungane bwa gatanga ka mbere. Conseil Sur Nutrition Et Les Aliments P. 553

“Impeke n’imbuto byateguwe mu buryo bworoheje hadashyizwemo urugimbu rw’inyamaswa, kandi bikaribwa mu mwimerere wabyo ntakindi bikozwe ho, nibyo byokurya bigomba kuboneka ku meza y’abitegura kwimurirwa mu ijuru.” Conseil Sur Nutrition Et Les Aliments 423

Nashyizeho iyi gahunda:“Igaburo ririnda rigakingira.” Ibimera bifite ibara ry’cyatsi kibisi gitsibaze nibyo soko itagereranywa y’urukingo rw’indwara z’umutima, kanseri z’ubwoko bwose, no kuva ko mu bwonko. Iyabaye twebwe abantu, twarakurikije amahame yashyizweho n’Umuremyi wacu,nta bundi bwoko bw’igaburo twazaga gukenera….Pour une meilleure santé p.25

ICYITEGEREREZO KURI PERISILE

Ikenewe kuri bose. Irakungahaye cyane kuri vitamine c, imyunyungugu, harimo ibyangombwa byinshi n’amavuta y’ingenzi ku buzima. Perisile ifite ubuhanga bwo koza amaraso, itera imbaraga igifu, irinda imbuto z’indwara mu mara, irinda indwara yo kubura amaraso, yongerera ubushobozi inkingiramubiri ikabarirwa mu nkingo za kanseri. Perisile iboneka henshi ni iy’amababi arambuye, ihumura neza igatuma ibyokurya bigira isura nziza. Kuyibika Ishyirwa mu mazi mu kintu ikabona gushyirwa muri firigo.iyo ikoreshejwe buri gitondo iminsi15 ivura kandi ikarinda indwara yo gusarara. Les délices du potager p.245

“Reka abagabura bacu bakoreshe ubumenyi bafite ku birebana n’amategeko agenga imibereho n’iby’amagara mazima. Nibasome ibitabo by’abanditsi beza bavuze kuri zo ngingo, kandi mwubahirize icyo ubugenzuzi bwanyu bubahamiriza ko ari ukuri mugereranije n’imyizerere yanyu.” Ministère Evangelique P. 234

4. BURI WESE ATEGEWE KU NDA

Akaga ko kuryagagura no kurenza mbiga

“Wa gihugu we, iyo ufite umwami ari umwana muto, kandi ibikomangoma byawe bikaba ibiryakare, uba ubonye ishyano.” Umubwiriza 10:16

Kuryagagura ni iki?:Ni ukurya utaragera ku masaha yagenewe kurya, ni ukurya akadashyitse kadasimbura igaburo nyirizina, ni ukurira aho ubisanze ukuruwe no kubireba, ni ukurya ucumbika ntushobore ngo urangize.

Nk’uko ngingo z’umubiri zose zikora zikaruhuka, niko n’igifu kimaze kwakira ibyokurya, kibigogora amasaha agera kuri 4, kigakenera ikiruhuko byibuze cy’amasaha 2. Hagati aho ntiwemererwa kugira ikindi kiribwa, cyangwa ikinyobwa ushyira mu gifu, keretse mazi nyuma y’igogora.

“Igihe igifu kiryamye ngo kiruhuke, umurimo wacyo ukwiriye kuba warangiye, kugirango kiruhuke bisesuye nkuko indi myanya y’umubiri iruhuka. Ntabwo umurimo wo kunoza ibyokurya ukwiriye gukorwa ni igifu igihe cyo kuruhuka umuntu asinziriye… igifu gikwiriye kugira igihe cy’akamenyero cyo gukora no kuruhuka; kurya imburagihe, hagati y’ibihe byo kurya ni ukwica amategeko y’ubuzima bw’umubiri.

Ibihe byo kurya bikwiriye kwitonderwa cyane. Ntakintu gikwiriye kuribwa hagati y’ibihe byo kurya, ari ibintu biryohereye, cyangwa ububemba, cyangwa amatunda, cyangwa ibindi byo kurya by’ubwoko ubw’ari bwo bwose. Kuryagagura konona imbaraga y’imyanya igusha neza ibyo kurya, bikagira icyo bitwara ubutaraga bw’umuntu n’umunezero. Kandi igihe abana baje ku meza, ntibanezezwa n’ibyokurya, nta rari ry’ibyokurya baba bafite, ibyo rero bikaba ari bibi kuri bo.

Igihe turyamye turuhuka igifu gikwiriye kuba cyarangije gukora umurimo wacyo, kugirango cyo, hamwe n’indi myanya y’umubiri bibashe kwishimira ikiruhuko. Abantu bahora biyicariye aho, kurya batinze cyane nimugoroba bibagirira nabi cyane.

Ibihe byinshi kugira intege nkeya ukumva ushaka ibyokurya biterwa n’uko imyanya igusha neza ibyokurya iba yaremerejwe cyane n’ibyo n’ibyokurya ku manywa. Hanyuma yo kurya, imyanya igusha neza ibyokurya ikwiriye kuruhuka nibura amasaha atanu cyangwa atandatu niyo akwiriye gushira akabona kongera kurya; kandi abantu benshi cyane bagambirira kugererageza bazabona yuko kurya kabiri ku munsi ari byiza cyane kuruta kurya gatatu ku munsi.” Inama Zigirwa Itorero P194; Ministry of Healing P.321

Dore ingaruka zo kuryagagura

“Ufite umutima w’ubusambo abyutsa intonganya, ariko uwiringira uwiteka azahaga bimubyibushye” Imigani 28:25

Kuryagagura:

o Bihindanya intekerezo zigacura umwijima:

“Ubusāmbo no kutirinda ni byo ntandaro yo kwangirika gukomeye k’ubwenge muri iyi si yacu. Satani arabizi kandi ntahwema gushukashuka abagabo n’abagore kugira ngo bemere gutegekwa n’ipfa ry’ibyo bakunda batitaye ku butaraga ndetse no ku buzima. Kurya, kunywa no kwambara byahindutse intego yo kubaho y’abatuye ku isi. Ibimeze bityo ni byo byariho mbere y’umwuzure. Kandi iyo mibereho yo gusesagura ni kimwe mu bihamya bimenyekanisha ko iherezo ry’amateka y’iyi si ryegereje.” –Ibyaduka P. 26

“Tuzi ko Umwami atazatinda kuza. Mu buryo bwihuse, isi iragenda ihinduka nk’uko yari imeze mu gihe cya Nowa. Yamaze kwirundurira mu kwikubira. Bararya kandi bakanywa birenze urugero. Abantu baranywa nibisindisha birimo uburozi bikabagira abasazi.” Ibyaduka P. 27

“….Ari bo batizera, abo imana y’iki gihe yahumiye imitima, kugira ngo umucyo w’ubutumwa bw’ubwiza bwa Kristo, ari we shusho y’Imana utabatambikira.” 2Abakorinto 4:4

“Amaherezo yabo ni ukurimbuka, Imana yabo ni inda, biratana ibiteye isoni byabo, bahoza umutima ku by’isi.” Abafilipi3 :19

Igifu kiguye ivutu gicogoza ubushobozi bwo gutekereza.- “Muri rusange abantu birengagiza gusobanurira abana akamaro k’uburyo bwiza bwo kurya, igihe barīra n’ubwoko bw’ibyo bagomba kurya. Babaha uburenganzira bwo kunezeza ipfa ryabo, bakarya buri saha, bagafata imbuto bifuza zose, wongereyeho ibisuguti n’utugati, amavuta y’inka, n’uturyoherera ugasanga bahora barya, maze bikabahindura abanyendanini (Rutamizabiri) b’imyanya inoza ibyokurya ikora nabi. Imyanya yabo ishinzwe igogora igwa agacuho, bikamera nk’icyuma gisya ubutaruhuka; ubwonko bubura imbaraga zo kubushoboza gutabara igifu gihora ku murimo utarangira, uko niko ubushobozi bw’ubwenge buhazaharira. Ako gatunambwene gakabije, hamwe no gutakaza imbaraga z’ubutaraga bibatera kuba abarakare, ibyigomeke ku mategeko yose, n’abashingajosi, n’inkorwahato. Pour Un Bon Equilible Mental Et Sprirtuel Vol.2 458

o Bitera umubyibuho w’ikirenga

“Maze Yeshuruni arabyibuha atera umugeri, Urabyibushye, urahonjotse, urarembekereye. Maze areka Imana yamuremye, Asuzugura Igitare cy’agakiza ke.”Gutegeka 32:15

“Umubyibuho w’ikirenga, umuvuduko w’ikirenga w’amaraso n’urugimbu rurenze mu maraso; ubwabyo ntabwo ari indwara, ariko ni integuza ikomeye y’indwara zitera ubumuga no kononekara. Izi ndwara uko ari eshatu ziterwa n’imibereho mibi hamwe n’indyo ikungahaye mu isukari mvaruganda, amavuta menshi, n’inyubaka mu biri zikomoka ku nyamaswa. Kuzikingira ni ukuyoboka ibyo kurya bishingiye ku bimera byiza, kugira gahunda ihoraho y’imyitozo ngororangingo, kwibuza ibyangiza umubiri no guhorana intekerezo zivana icyiza mu kibi. Ubwo nibwo buryo bwiza bwo guhunga no guhindura imiterere y’ingaruka z’umubyibuho w’ikirenga. Umubyibuho w’ikirenga wongera ingorane no gusharirirwa na zo. Gutsinda umubyibuho w’ikirenga bigomba kugirwa intego mu ntambara yo guhangana n’indwara zihenebereza inyokomuntu” Nutrition et Santé P. 72

“Namwe iyo murya cyangwa munywa cyangwa mukora ikindi kintu cyose, mujye mukorera byose guhimbaza Imana. 1 Abakorinto 10:31

o Bitera umuntu kudatinya guhemuka

“Kandi iyo uwo muntu yamusubizaga ati “Nibamara kotsa ibinure urabona kujyana ibyo umutima wawe ushaka”, na we yaramusubizaga ati “Oya urazimpa nonaha, kandi nuzinyima ndazijyana ku mbaraga.”Nuko rero icyaha cy’abo basore kirakomera cyane imbere y’Uwiteka, kuko cyateye abantu kuzinukwa igitambo cy’Uwiteka.” 1Samweli2:16-17

“Ufite umutima w’ubusambo abyutsa intonganya, ariko uwiringira uwiteka azahaga bimubyibushye” Imigani 28:25

o Bitera ubukana no kutagira icyo witaho

“Kuko umutima w’ubu bwoko ufite ibinure, Amatwi yabo akaba ari ibihuri, Amaso yabo bakayahumiriza, Ngo batarebesha amaso, Batumvisha amatwi, No kumenyesha umutima, No guhindukira, Ngo mbakize.”Ibyakozwe28:27

Ingaruka zo kugwa ivutu:-Gutegekwa n’ipfa niko kugwa ivutu. Urunyuranyurane rw’amako menshi y’ibyokurya biriwe ku gaburo rimwe birahagije ngo biteze umuvurungano mu gifu maze bikabyarira umuntu kudacya mu maso. Ni yo mpamvu Imana isaba umuntu wese gukorana nayo kugirango he kugira urenga ingabano yahawe ku birebana n’imirire, cyangwa se mu kurya ibyo kurya bibi. Kunezeza ipfa ryawe utyo bikomeza imbaraga za kinyamaswa mu muntu, bigakamura ibyifuzo biboneye byiza by’ubwenge. Impagarike yose irandura, umuntu agahinduka imbata y’ipfa rye. Ashyonyagiza ibyifuzo bye by’umubiri, kandi akabyemerera ku mutwara iyo bishaka.” Pour Un Bon Equilible Mental Et Spirituel Vol.2 400-401

Gutakaza ubushobozi bwo gufata mu mutwe:– Ku meza yanyu muhagaragarira ko muri abanyendanini bikabije. Ni imwe mu mpamvu zituma mutagira amakenga no kureba kure, kandi ntimufate mu mutwe. Hari ibintu bimwe nibuka mwagiye muvuga, nyuma mukabihakana byimazeyo ko atariko mwabivuze. Nari mbibaziho, ariko ibyo byose nabibonye ko ari ingaruka zo kurya uko mubonye kose, byamaze iki kubivuga? Ibyo ntibyari kumaraho ikibi.” Pour Un Bon Equilible Mental Et Spirituel Vol.2 401

“Igifu kitagira gahunda gituma ubwenge nabwo butagira gahunda” Rengera Ubuzima vol. 2; Page 17

Kugwa ivutu no kubaho udakora wiyicariye hiyongereyeho no guhangayika: Dogiteri Simonton na Hans Selye, berekanye ko, ibihungabanya ubwenge ari byo guhangayika n’agahinda bishobora kugabanura ubushobozi bw’ubutaraga. Intekerezo nzima si imbaraga kavukire yikoresha. Bisaba kuzibagarira. Gushikama, ubugira neza, kwiyemeza no kuba umwizerwa biboneshwa n’umwitozo wa buri munsi nkuko bigenda kubiga umwuga cyangwa abakora imyitozo ngororamubiri…. Kugeza ubwo wumva ubimenyereye. Gutegeka ipfa niyo ntambwe ya mbere ishoboza umuntu kwitegeka. Les délices du potager P 19

o Bitera kudamarara

“Dore iki ni cyo gicumuro cya murumuna wawe Sodomu: ubwibone n’ibyokurya byinshi, n’ubukire bwe n’ubw’abakobwa be, kandi ntiyakomezaga ukuboko kw’abakene n’indushyi.” Ezekiyeli 16:49

“Uwijuse akandagira mu buki, ariko inda ishonje ikirura cyose kirayiryohera.” Imigani 27:7

“Bukeye bazinduka kare batamba ibitambo byoswa, bazana ibitambo by’uko bari amahoro, abantu bicazwa no kurya no kunywa, bahagurutswa no gukina.” Kuva 32:6

Aha ni igihe abana b’isirayeli bari i Bari Pewoli, maze batumirwa n’Abamowabu mu birori byo kurya no kunywa kubera ibyo byokurya no kunywa basozesha gusambana.

o Bihindanya ipfa(Appetit)

“Ba bandi bajye bagaruka nimugoroba bakankame nk’imbwa, Bazenguruke umudugudu. Bahunahune bashake inyama, Nibadahaga bakeshe ijoro.” Zaburi 59:15-16

“Ntukabe mu teraniro ry’abanywi b’inzoga, no mury’abanyenda nini bagira amarwe y’inyama. Kuko umusinzi n’umunyenda nini bazakena.” Imigani 23:20-21

Kuryagagura, kurenza mbiga, kurya amoko menshi mu mwamya umwe, kurya amasaha yo kuryama yageze, kurya ibyo umubiri utagenewe, kuryana intuntu ku mutima, kurya indyo ifite inyubaka mubiri nyinshi udakoresha imbaraga, nandi mafuti menshi… niyo ntandaro y’izi ngaruka:- kudafata mu mutwe cyane cyane ku banyeshuri, imyanzuro myinshi mibi y’abategetsi igira ingaruka mbi kw’isi, uburangare mu miryango haba ku bagabo, abagore n’abana; irari rya kinyamaswa ku bakuze no ku ngimbi, indwara nyinshi zitagira isuzumiro, n’ubugoryi bwabaye icyorezo.

Uramutse witegereje uburyo ibyokurya birwanirwa mu birori, mu nama, mu makwe, i muhira n’ahandi… ibi bigakorwa n’abifite kimwe n’abanyamudari n’intakabona, nibwo wasobanukirwa neza uburyo benshi babaye abagaragu b’inda. Ibi akaba ari byo biteye ubutandame mu ngeri nyinshi z’abantu.

“….Intege nke zose z’igifu ntizibura gukora ku bwonko. Iyaba umunyendanini utagira amakenga yamenyaga ko aba yinyaze ubushobozi bwo gutanga inama zirimo ubwange, hamwe n’ubushobozi bwo gushyiraho igenamigambi ryatuma umurimo w’Imana urushaho gutera imbere! Nyamara niko biri. Ntiyabasha kugira ubushishozi bw’iby’umwuka niyo mpamvu mu materaniro y’inama, ahagombaga kuvugwa yego n’Amina ahashyira oya. Ugasanga atanga ibitekerezo bihabanye n’ingingo iganirwa. Ibyo kurya yariye byapfundikiye ubwonko bwe.” Conseils sur la nutrition et les aliments P. 62 CDF. P53

“Uko iminsi ya Nowa yari iri, no kuza k’Umwana w’umuntu ni ko kuzaba, kuko nk’uko bari bameze muri iyo minsi yabanjirije umwuzure, bararyaga, baranywaga, bararongoraga, barashyingiraga, bageza umunsi Nowa yinjiriye mu nkuge, ntibabimenya kugeza aho umwuzure waziye ukabatwara bose. Ni ko no kuza k’Umwana w’umuntu kuzaba.”Matayo 24:37-39

KWIYOBORA NEZA MU MIRIRE

“Namwe iyo murya cyangwa munywa cyangwa mukora ikindi kintu cyose, mujye mukorera byose guhimbaza Imana.” Abakorinto 10:31

“Wa gihugu we, ube uhiriwe iyo ufite umwana w’imfura ho umwami, kandi ibikomangoma byawe bikarya mu gihe gikwiriye, kugira ngo bigire amagara bitarimo isindwe.” Umubwiriza 10:17

“Byose biracyakorera mu busabane.-Iyo ukoresheje ubushobozi Imana yaguhaye mu buryo bukwiriye kandi buhagije, ukabifatanya no gufata neza buri rugingo rw’umubiri…, kugira ngo intekerezo imitsi yumva n’imihore bikorane, ubwo nibwo dushora gukorera Imana umurimo w’ingenzi.

Ibyiza by’ubugorozi bw’iby’amagara mazima.–Abakorera Imana babikuye ku mutima kandi ari inyangamugayo, bazaba ubwoko bw’umwimirere badasa n’ab’isi kandi batandukanye nayo. Ibyokurya byabo ntibizategurwa mu buryo buhembura inda nini cyangwa kunezeza ipfa rihindanye, ahubwo bizaba aribyo kubaha imbaraga zihagije umubiri amaherezo bikazabahesha ubwenge buhagaze neza….

Data wa twese wo mu ijuru yaduhaye umugisha ukomeye w’ubugorozi bw’iby’amagara mazima ngo tumuheshe icyubahiro tugandukiye uburenganzira adufiteho….gushyira mu bikorwa imikoranire myiza hagati y’ubushobozi bw’umubiri n’intekerezo bibyara ibyishimo; uko ubushobozi bwiyongera kandi bugatunganywa, niko n’ibyishimo bibonera ndetse bitagira impinduka.” Pour Un Bon Equilible Mental Et Spirituel Vol.2 390-391

Inda nini ni kimwe mu byongera ubukene, gusesagura n’umwiryane. Kubwo kuryagagura, gukunda isukari n’ubunebwe bituma ubwenge buyoyoka, umuntu akibagirwa uko yaramutse agokoresha ibirenze ibyo yinjiza.

“Ukunda kuba inkorabishungo azaba umukene, Ukunda vino n’amavuta ya Elayo ntabwo azaba umutunzi.” Imigani 21:17

None kurya neza ni gute? Ni ukurya kabiri ku munsi, ukabirya hakiri kare, kurya imbuto utazivanze n’imboga ku gaburo rimwe, kurya amavuta make nabwo mu gitondo cyangwa ku manywa, kunywa litiro imwe n’igice y’amazi buri munsi kandi utari kurya. Gukoresha kimwe mu binyampeke buri munsi, ukarya utuje udahangayitse, kandi uvuga neza. Ibuka ko imboga zongera amaraso, zigakomeza amagufwa n’amenyo. Manyeziyumu na kalisiyumu yazo byongera ubwenge. Menya ko urugimbu rwinshi, cyane urukomoka kunyamaswa rutera ibibyimba, rwica ibyara kandi bikamugaza ingingo.

Indwara z’umutima

Nshuti bakundwa, amagara araseseka ntayorwa, kandi « Ubutaraga ni ubutunzi; ni bwo bukire bukomeye abantu bapfa bakwiriye kugira. Ubukungu, ubumenyi, n’ibyubahiro bishakishwa igiciro gihanitse, n’ubwo byagusaba imbaraga n’ubuzima. Nta na kimwe muri izi nyungu cyaguhesha umunezero, uramutse udafite amagara mazima. Ni icyaha gikomeye cyane kugwa nabi ubutaraga Imana yaduhaye, kuko buri gahanyu tubukoresheje gacogoza ubuzima bwacu kandi bikadutera igihombo, kabone n’ubwo twagira ubumenyi bw’ikirenga. » (Conseils sur la nutrition et les aliments, p. 21)
Isi iri mu bwoba bukabije
Ubu bwoba, intandaro yabwo ni akaga katwugarije impande zose, gatewe: n’intambara n’impuha zazo, inzara, indwara z’ibyorezo, ubwiyahuzi, kwiyandagaza, indyo mbi cyangwa ishaje, akajagari mu mikorere, ubutaka bushaje, isiganwa mu mibereho, n’ibindi.
Ibi byose ni impamvu ziteje benshi indwara zizwi n’izitaramenywa, zirimo iz’injyanamuntu, iz’ibyorezo, iz’ubumuga, ibyuririzi, iz’ihererekanyamurage n’izanduza.
Ubuzima bwuzuye bugizwe n’ubutaraga bw’umubiri, intekerezo n’iby’umwuka bitunganye, imikorere myiza y’umubiri n’iy’intekerezo n’imibanire myiza n’abandi. Umuntu ubanye neza n’Imana binyuriye mu kuyumvira, anyuzwe, akabana neza n’abandi binyuriye mu mico myiza no kubagoboka, akagirira amahoro mu mutima utamuciraho iteka, uwo ni umuti ukomeye, kuko « Umutima unezerewe ari umuti mwiza, ariko umutima ubabaye utera konda » (Imigani 17:22). Iyo umunezero ubuze, mu bwenge haza-mo akajagari, indwara na zo zigakurikiraho.
Intekerezo zitaguwe neza iyo zikubitanye n’umubiri ufite amaraso make, n’umutima utazi kwiyumvisha no kwihanga-na, ni zo nkomoko y’indwara zimwe:
* Izifata mu myanya inoza ibyokurya : ibisebe byo mu gifu, impatwe, agasabo k’indurwe gakora nabi, ibisebe byo mu mara mato n’izo ku iherezo ry’urura runini (rectum). Izo zose zishobora guterwa n’intekerezo, ishyari, no guhora umuntu ahangayitse.
* Izifata imyanya y’ubuhumekero : ubuhwima (asthme), akayi, sinizite (sinusite allergique). Zishobora gukomoka ku ntimba, ubwihebe n’impagarara mu ntekerezo
* Izifata umutima : amahoro make yo mu bwenge yatera umuvuduko w’amaraso urenze urugero, gukomera kw’imitsi y’imijyana mu mutima (angine de poitrine), ikunda gufata abanyamwete mwinshi bakorana ihubi, bahora babona igihe cyabacitse.
* Izifata mu myanya ibyara n’iyo kwihagari-ka: iyo ubwonko bwanze umuntu, n’umu-biri ntumukenera. Ibyo bikaba intandaro y’indwara bita vaginisme, irangwa no gusohora amashyira menshi mu gitsina cy’umugore, kwishimagura mu gitsina, kwihagarika akaribwa. Ibyo kandi bishobora no guterwa no kubura vitamini A cyangwa itandamyi, kimwe n’izindi ndwara z’ibyuririzi. Niba ufite ibi bibazo, ufate ibiyiko 3 by’inzuzi mu gitondo, karoti 2 mbisi ku manywa, n’uduheke 3 twa tungulusumu nimugoro-ba, mu gihe cy’iminsi 7 Uyu muti ntukoreshwa n’umugore utwite, uri mu mihango n’ufite uruguma rukiva n’uri kuva imyuna.
* Imihango itagira gahunda, kwihagarika inshuro nyinshi nijoro.
* Gukora nabi kw’imyanya myibarukiro (disfonctionnement sexuel): bituma umugore abura amazi avuburwa igihe cy’imibonano, bikamutera za fundiguruka mu myanya ye y’igitsina. Izi zose ushobora no kuziterwa n’akajagari ko mu bwenge. Abagabo na bo bikababuza ubushake no kuremwa k’umujago wivanga n’intanga (sperme)
* Impagarara zishobora kubuza imvubura gukora neza. Imvubura zivurwa no gufata neza ingingo zawe, bityo zikakuremera imisemburo ngenga-mubiri (hormones), iyo misemburo na yo igahi-ndukira igakoresha neza ingingo zose, bitewe n’uko zishimiye ikiruhuko cyiza wahaye ingingo zawe. Zitabibona zikarwara indwara nyinshi.
* Indwara z’Uruhu: nk’ubugora, uruhara, ibihushi, kwishimagura
* Bitera kandi indwara zo mu ngingo : nk’umugongo, guhagarara bikanga, ibibyi-mba byo mu nda,… Byanaterwa n’amahoro make yo mu ntekerezo n’agahinda.
* Kwishimagura no gusohora amazi mu gitsina : gutogotesha imbatabata n’igisura, ukabireka bikaba akazuyazi. Kubyicaramo iminota 10, inshuro eshatu mu cyumweru, ukwezi. Izi ndwara zanaterwa no kunywa amazi make, ugakora cyane, kwiyuhagira inshuro nkeya, kurya ibishyimbo kenshi no kuba mu karere k’imbeho,… (La Santé par la nature, 234, 336).

8. UMUTIMA N’INDWARA ZAWO (Moteri y’umubiri)

Umutima ni rumwe mu ngingo zifitiye umubiri akamaro k’ibanze. Muri iki gihe, urwo rugingo ni rumwe mu zitorohewe n’indwara z’ibikatu, bitewe n’uko rwibasiwe n’umunyu mwinshi, urugimbu rwinshi, impagarara mu miryango, muri rubanda no mu mibanire y’amahanga, ubunebwe no kubyarwa n’abasaza.
Kuri ubu, ikibangamiye abantu cyane ni umubyibuho n’umuvuduko w’amaraso, diyabete.
Mu gitabo « Nutrition et santé, p. 71-72 », havuga ko kimwe cya 6 (1/6) cy’abatuye isi barya nabi, bakennye inyubakamubiri n’ibitera imbaraga. Ibyo bifite ingaruka ku bana cyane cyane, mu mubiri no mu bwenge, bigahungaba-nya ubudahangarwa bw’imibiri, abana n’abakuze bigatuma bafatwa n’indwara z’ibyuririzi mu buryo bwose. Ikibabaje ni uko indyo mbi yibasira umutima, kandi ari wo moteri y’umubiri.
Imikorere y’umutima
Umutima utangira gutera ku munsi wa 23 nyuma yo gusama. Arangiza amezi 9 umaze gutera inshuro zirenga miliyoni 40 (40000000). Uru rugingo rugira agahe gato ko kuruhuka (hafi igice cy’isegonda), hagati y’inshuro 2 zo gutera kwawo.
Bimwe mu byangiza umutima
Itabi : rikobanya imitsi, bikabangamira imigendere y’amaraso
Ikawa n’icyayi: byongera umuvuduko w’amaraso mu mitsi, bitera imitsi kumagara, byongera urugimbu mu maraso
Isukari y’inyenganda: imara vitamini B na kalisiyumu mu mubiri, ari byo ubusanzwe bituma umutima ukora neza
Umunyu mwinshi: sodiyumu iwubamo ituma imyanda idasohoka neza mu mubiri, bikabangamira umutima, ugatera imitsi gukanyarara, ukongera umuvuduko w’amaraso, bigatuma umutima ukoreshwa agahanyu.
Inzoga: zigabanya vitamini B, zigatera gukobana kw’imitsi, umutima ugakora nabi. Uretse n’ibyo. Zongera kanseri y’amabere, umwijima, iyo mu muhogo, mu kanwa n’iy’igihogohogo.
Inyama: zongera urugimbu rubi mu maraso rukabangamira umutima, zitera umubyibuho w’ikirenga, zigabanya kalisiyumu,…
Umuvuduko w’ikirenga w’amaraso (Hypertension)
Irangwa n’umuvuduko ukabije w’amaraso mu mitsi. Irangwa n’umutwe wo mu bikanu n’uwo mu bihobe by’amaso, injereri zo mu matwi, ibizungera, guta ubwenge akanya gato,…
Abarwayi nk’abo ni ukubavurisha ibizibura imitsi, nka tungulusumu, imbuto, kunywa amazi kenshi mu gitondo na mbere ya buri gaburo, kugabanya umunyu n’amavuta, cyane cyane mu byokurya bya nijoro. Ugakoresha amavuta ya elayo cyangwa ay’ibihwagari. Ukajya ukora siporo kenshi, kandi ukaruhuka bihagije, ugahorana intekerezo zizi gukura icyiza mu kibi.
Umuvuduko w’amaraso uri hasi (Hypotension)
Umuvuduko w’amaraso ntugera ku rugero rwifuzwa mu mitsi yayo. Iyi ndwara irangwa no guhorana intege nke, amaraso menshi mu menyo, kwiruhutsa nta mpamvu, gukunda kwibagirwa, kwiheba, amaguru aremereye,…
Uyirwaye yakwitabaza tungulusumu, amaronji, igisura, amashaza, ingano zinitse, amavuta ya elayo,… agakunda kubikoresha mu mirire ye. Si ukuvuga kandi ko agomba kubikoreshereza icyarimwe, ni ukujya ubinyuranya.
Gusahagurika k’umutima (palpitation)
Ni indwara ituma umutima utera uhumbaguriza. Hari uburibwe bw’umutima buza butunguranye, cyangwa indwara ikaba iya twibanire (chronique), hakaba ubwo hari indi ndwara bikunda kugendana iterwa n’agakoko (virus) cyangwa se izindi nyama z’umubiri zirwaye, nka rubagimpande umwijima na grippe.
Iyo umuntu akunda kurya amavuta menshi (cyangwa ibinure) bikomoka ku nyamaswa, n’umunyu mwinshi, bikagwira mu maraso, bituma umuntu akunda kwikanga. Ari na cyo gituma abakunda kurya fromage bafatwa n’indwara z’ibikatu zikunda kwica abantu gitunguro.
MYOCARDITE
Ni indwara y’umutima ikomoka ku muriro, ukumva wiremereye, ukumva umusonga uryana waka nk’imvune, bigatuma bakeka imbasa, gapfura (diphtérie), grippe, mugiga, inzoka.
Umutima ushobora kuribwa bitewe n’ibi :
1) Déqéquilibre hormonal : ni ihindagurika ry’imivuburire y’imisemburo ngengamubiri
2)Hypothyroïdie : ni intege nke mu mikorere y’imvubura ya tiroyide ikora irandaga.
Uyirwaye ashobora kwibagirwa gukaraba, kuryama akitambika, kurotaguzwa, gucurama mu buriri, gushikagurika, gutabaza. Ibyo byose ni indwara z’umutima ziba zahungabanije imvubura ya tiroyide. Bishobora no guterwa n’uko umuntu afite stress (ihangayika) bitewe n’imirimo myinshi, agakorana ihubi. Ufite icyo kibazo ahora akorana ihubi rimutera guhora abāmbāza ibyo abonye byose.
3) Uwo munaniro utaha mu mvubura iyobora izindi yitwa ipofize (hypophyse) igakora birenze urugero (Hyperfonctionnement de l’hypophyse)
4) Bishobora guterwa n’imyakuro imeze nabi cyangwa utubyimba two mu mutima. Ni cyo gituma umutima ugaburirwa proteyine zihagije ziva mu bimera kugira ngo ukomere. Iyo zibaye nke, inyama z’umutima ziroroha.
5) Umutima ushobora guterwa n’imirire ikennye cyangwa irimo imyanda. Impamvu isepfu ikunda gufata ingimbi n’abafite ibibazo, ni uko iyo uhuje ibitekerezo byinshi muri wowe utabifitiye imyanzuro, biremereza ubwonko, umuvuduko w’amaraso ukava ku rugero.
6) Kurwara umutima bishobora guterwa n’ikibyimba cyihishe mu mfuruka z’umutima, amaraso akennye cyangwa imyanda yihishe mu ngingo zawe.
Ibyokurya bigwa neza umutima
Avoka, elayo (olive), umwembe, inkeri, inzabibu, ipapayi, inzuzi z’ibihaza, sezame, ibihwagari, umuneke, amashaza, tungulusumu, ibinyampeke byuzuye, soya, amashu y’indabyo (chou fleur—cauliflower), broccoli, umutima w’imfizi, onyo, ibirayi, pamplemousse, kunywa amazi kuri gahunda nziza

5. KWIRINDA

“Namwe iyo murya cyangwa munywa cyangwa mukora ikindi kintu cyose, mujye mukorera byose guhimbaza Imana.”1 Abakorinto 10:31

“Ntimuzi yuko muri urusengero rw’Imana, kandi ko Umwuka w’Imana aba muri mwe? Umuntu utsemba urusengero rw’Imana, Imana izamutsemba kuko urusengero rw’Imana ari urwera, kandi urwo rusengero ni mwe.”1 Abakorinto 3:16-17

“Mbese ntimuzi yuko imibiri yanyu ari insengero z’Umwuka Wera uri muri mwe, uwo mufite wavuye ku Mana? Kandi ntimuri abanyu ngo mwigenge kuko mwaguzwe igiciro. Nuko rero mutume imibiri yanyu ihimbaza Imana.”1 Abakorinto 6:19-20

“Ni iby’ukuri ko kwica amategeko agenga impagarike ari icyaha gihwanye no kwica amategeko cumi. Kwica kimwe muri byombi ni ukwica amategeko y’Imana. Abacumura itegeko ry’Imana riyobora impagarike yabo, ntibazabura gucumura amategeko y’Imana yavugiye ku musozi Sinayi.” CD.18; CNA p.18

“Impagarike y’umuntu ni umutungo w’Imana. Kubwo kuremwa no gucungurwa impagarike y’umuntu ni iy’Imana; tuba twibye Imana icyubahiro kiyikwiriye iyo dukoresha nabi ubushobozi bwacu ubwo ari bwo bwose.” CNA,p. 16; CD.17

“Umuntu agomba gukorana n’Imana, akoresheje buri buhanga bwe bwose, hakurikijwe ubushobozi yahawe n’Imana. Ntagomba kwirengagiza amahame agenga imirire iminywere n’akandi kamenyero gatandukanye….” 1SM381; MC vol1,p.446

“Icyayi, ikawa kimwe n’itabi bifite ingaruka mbi ku buzima. Icyayi ni igisindisha. Nubwo kiri ku rugero rwo hasi ingaruka zacyo zihuje imiterere n’inzoga z’ibisindisha bikarishye. Ikawa ifite ububasha bukomeye ku gutuma intekerezo zicura umwijima no kugwabiza imbaraga. Ntifite imbaraga nk’iz’itabi ariko bihuje ingaruka. Ingingo zirwanya itabi zishobora guhabwa abakoresha icyayi n’ikawa.”Ubugingo Bwejejwe p,32;The Sanctified Life 32

“Intambwe ku ntambwe, Imana irashaka kutugarura kuri gahunda yayo ya katanga ka mbere, –ni ukuvuga ko umuntu yakagombye gutungwa n’ibyaremwe bikomoka mu butaka muri ndemano yabyo. Kurya inyama bizarekwa mu bategereje kugaruka k’Umwami; kandi inyama ntizizongera na rimwe kuba mu mugabane w’ibyo kurya byabo. Dukwiriye gutekereza ku iherezo ryabyo, maze tugahirimbanira gukora uwo murimo dushyizeho umwete.” –CH 450 (1890).

“Ubugorozi bukomeye bukwiriye kugaragara mu bwoko buvuga ko butegereje kugaruka k’Umwami. Ubugorozi bw’iby’amagara mazima bugomba gukora umurimo butari bwakora mu bantu bacu kugeza ubu. Hariho bamwe bagomba gukangurirwa kumenya akaga gaterwa no kurya inyama, kuko kugeza ubu bagikomeje kurya iminopfu y’inyamaswa, maze bagashyira mu kaga ubuzima bw’imibiri, ubw’ubwenge n’ubw’iby’Umwuka. Abenshi bāhīndutse by’igice gusa ku kibazo cyo kurya inyama bazava mu bwoko bw’Imana, be kongera kugendana na bwo ukundi.” –RH 27 Gicurasi 1902.

Alimentation Imizi y'Ubuzima

dimanche 16 octobre 2016

AKAMARO KO KURYA IBIBISI

Indwara z’umutima

5. KWIRINDA