The Evolution of Menstrual Pads

As we observe Sexual and Reproductive Health Awareness throughout February, it is crucial to shine a light on menstrual hygiene, an integral aspect of women’s health.

The evolution of menstrual pads over the years has been a fascinating journey filled with challenges vis-à-vis stigma and stereotypes surrounding the topic, and a push for innovation and sustainability.

This article looks at some intriguing facts surrounding the history and advancements in menstrual pad technology.

Before the advent of disposable pads, women resorted to using an array of materials like rags, cotton, sheep’s wool, and even grass to manage menstrual flow.

The first sanitary pad, Lister’s Towels, was introduced in 1896. However, societal taboos surrounding menstruation hindered its success, as many women felt embarrassed to openly seek and use the products.

During World War 1, French nurses ingeniously utilized wood pulp bandages as makeshift sanitary pads. This marked a pivotal moment, laying the foundation for modern disposable pads widely used today.

Ever since the evolution of pad design from belted napkins to adhesive strips and ‘wings’ has revolutionized comfort and convenience for women worldwide.

Despite the convenience brought by disposable pads, their environmental impact cannot be overlooked. Traditional pads contribute to non-biodegradable waste. In response to this concern, reusable cloth pads are a better alternative, which has gained traction for their eco-friendliness and long-term cost-effectiveness.

Furthermore, access to menstrual hygiene products remains a pressing issue globally, particularly in developing nations. Factors such as lack of awareness, affordability, and inadequate sanitation facilities pose challenges for women and girls.

For instance; in Rwanda, over 18% of women and girls still struggle to afford menstrual pads, while 15% of girls attribute missing school to their period, and 23% of women and girls report missing participation in economic activities, (WEEAT and WaterAid, 2022), resulting in a potential loss of $215 per woman annually.

Initiatives, such as Kosmotive promoting menstrual health education and improving access to sanitary products, must reinforce efforts to bridge these gaps and ensure menstrual hygiene for all.

Proper hygienic product use

Dr. Jeanne D’Arc Uwineza, an obstetric gynecologist, emphasized the potential risks associated with prolonged pad usage.

“Skin reactions, pad rashes, and vulva irritation can result from friction, excessive moisture, or underlying infections,” she said, advising that to mitigate these issues, one should opte for alternative sanitary products like reusable pads such as Kosmopads may be beneficial.

Kosmopads are reusable cloth pads tailored for menstrual hygiene management. They are composed of three layers, including fleece, zorb fabric/microfiber for absorption, and polyurethane laminate.

Kosmopads offer a breathable, non-toxic, and cost-effective solution. With proper care and maintenance – washing with mild soap, air-drying, and ensuring complete dryness before reuse.

Kosmopads can last up to two years, offering superior absorbency and economic value.

Indwara ya Myoma

Indwara ya myoma cyangwa uterine fibroids ni ibibyimba bitari kanseri bifata nyababyeyi, bikura mu turemangingo dukoze inyama za nyababyeyi. Ibi bibyimba bikunze kuboneka mu bakobwa n’abagore bari mu myaka yo kubyara, ni ukuvuga hagati y’imyaka 12 na 50. Ibi bibyimba si kanseri kandi nta nubwo bitera kanseri ya nyababyeyi.

Impamvu ya nyayo itera ibi bibyimba ntabwo izwi, gusa ubushakashatsi bwagaragaje ko imisemburo ya estrogen na progesterone ikorwa mu mubiri w’umugore ari yo ibigiramo uruhare cyane; ni na yo mpamvu iyo umugore yamaze gucura cyangwa yageze muri menopoze ibi bibyimba biyenga kuko ya misemburo ntabwo iba igikorwa ari myinshi nk’iy’umuntu uri mu kigero cyo kubyara. Nubwo impamvu ibitera itazwi, hari ibintu byongera ibyago byo kurwara ibi bibyimba; harimo: kujya mu mihango uri muto cyane – ni ukuvuga mbere y’imyaka 12, kunywa inzoga nyinshi, umubyibuho ukabije, kuba ufite umuvuduko w’amaraso uri hejuru cyane, no kuba mu muryango wawe hari umuntu wigeze kubirwara.

Ibimenyetso byerekana iyi ndwara:

Inshuro nyinshi umugore ufite ibi bibyimba ntabwo aba abizi kuko nta bimenyetso aba afite, akenshi amenya ko abirwaye yagiye kwa muganga nko kwivuza izindi ndwara zo mu myanya myibarukiro na byo bakaba babibona; gusa iyo afite ibimenyetso, ibikunze kuboneka ni: kuva bidasanzwe hagati mu kwezi kw’imihango ariko akava atari igihe cye cyo kujya mu mihango, ubugumba, kuvanamo inda kenshi, kuvira ku nda, kumva aremerewe mu myanya myibarukiro no kuribwa bidasanzwe mu kiziba cy’inda – ibi bikunze kubaho iyo ibibyimba byabaye binini cyane, ndetse no kuribwa cyane mu gihe cy’imihango.

Ibi bibyimba biravurwa kandi bigakira, muganga ashobora kuguha imiti cyangwa bikaba ngombwa ko umugore ubifite abagwa. Ni ngombwa cyane ko buri mukobwa cyangwa umugore uri mu myaka yo kubyara yisuzumisha imyanya myibarukiro kugirango amenye uko ubuzima bwe buhagaze kuko nkuko twabivuze haruguru iyi ndwara inshuro nyinshi umuntu uyirwaye nta bimenyetso agaragaza. Ikindi kandi iyo bibonetse kare birinda ubifite kuba yagira izindi ngaruka bitera nko kubura urubyaro no kubagwa inshuro nyinshi – na byo byongera ibyago byo kuba wabura urubyaro.

Sources: 1. Callahan & Caughey Blueprints: Obstetrics &Gynecology; 2.ACOG Practice Bulletin 96: Alternatives to Hysterectomy in the Management of Leiomyomas (April 2008); 3.SOGC Clinical Practice Guideline 318: The Management of Uterine Leiomyomas (February 2015); 4. Mayoclinic.org

Ikoranabuhanga riri mu byafashije u Rwanda guhangana n’icyorezo cya Covid-19

Mu Rwanda hateraniye inama Nyafurika ibaye ku nshuro ya 10 ihuriwemo n’ibihugu 32 n’abayobozi ndetse n’abafatanyabikorwa mu nzego z’ubuzima mu bihugu byabo bari mu miryango itandukanye ishamikiye ku madini ya gikirisitu harimo n’abahagarariye u Rwanda.

Ni inama nyunguranabitekerezo ivuga ku cyorezo cya Covid-19 n’ingamba zagiye zifatwa mu rwego rwo kuyihashya, harimo nko gukoresha ikoranabuhanga mu guhangana n’icyi cyorezo; aho hashyirwagaho uburyo bwo gukurikirana abantu bakekwaho ubwandu, abo bahuye na bo, abo ubwandu bwagaragayeho, ndetse no kubasha gukurikirana abatwara amakamyo yambukiranya imipaka hakoreshejwe Jipiyesi kugirango abashoferi batajya aho bishakiye.

Boi Tut Mai Nguoth waturutse muri Sudani y’epfo avuga ko iyi ndwara yabanje kutumvikanwaho hagati y’abakirisitu n’abayobozi.

Yagize ati “Hari abavugaga ko Covid-19 atari ukuri, bamwe bavuga ko babeshya, kimwe n’uko bumvaga ko nta munyafurika wayandura cyangwa se yahitana, ariko byageze aho babona ko indwara yica kandi ihari, kubera ko abanyamadini n’amatorero ari abizerwa imbere y’abo bayobora, batangiye gutanga ubutumwa ko icyo cyorezo gihari ndetse ko bagomba kurwanya ibihuha bivugwa kuri icyo cyorezo”.

Peter Yebuah, umuyobozi wa ACHAP, avuga ko umusanzu wabo nk’abayobozi ari ugukomeza gukemura ibibazo bibangamiye urwego rw’ubuzima, kugirango barandure icyorezo cya Covid-19.

Yagize ati “Kwita ku buzima bw’abaturage ni cyo kizafasha kwesa imihigo y’iterambere rirambye, buri gihugu cyashyize umukono ku birebana n’izo ntego, gahunda za Leta zirebana n’ibyubuzima natwe tugomba gutanga umusanzu muri zo”.

Cardinale Antoine Kambanda, arikiyepisikopi wa Kigali, na we wari mu bitabiriye iyi nama yavuze ko iyo icyorezo cyugarije abantu bigira n’ingaruka kuri roho.

Yagize ati “Umuntu agizwe n’umubiri na roho kandi roho ikenera umubiri ufite ubuzima bumeze neza, bityo n’umubiri ugakenera roho nzima kuko umuntu ni umwe, ibi tukaba twarabibonye muri iki cyorezo bukaba ari uburwayi bubi butuma umuntu adashobora guhura n’abandi bashobora kumurwaza ndetse akitaba Imana nta muntu umuri hafi; ariko kandi iyo afashijwe ku mutima akaba azi ko ari kumwe n’Imana ko tumudabita kuko ari byo byagiye biba abantu bakirinda kwanduzanya, kandi urwo rukundo n’umutima ni byo bikomeza umurwayi agakira”.

Minisitiri w’Ubuzima Dr Ngamije Daniel yavuze ko gukoresha ikoranabuhanga biri mu byatumye icyorezo cya Covid-19 kidakwirakwizwa cyane.

Yagize ati “Twabahaye ingamba twagiye dukoresha harimo n’ikoranabuhanga mu guhangana n’iki cyorezo, twabahaye ingero uko twagiye dukurikirana abantu bafite ubwandu n’abo bahuye na bo, ndetse no kwirinda ko bava mu bihugu duturanye, uko twabakurikiranaga cyane cyane abatwaye ibikamyo twifashishije icyuma gikurikirana ikinyabiziga uko cyitwara mu muhanda, kuva cyinjiye mu gihugu kugera aho kigomba kugeza umuzigo wacyo, kandi umushoferi atagiye aho yishakiye, ndetse n’uko twakoresheje za drone kuko na zo zaradufashije cyane”.

Yashoje ashimira iyi miryango ishamikiye ku madini n’amatorero ku nkunga batanga yo gufasha inzego za Leta mu gutanga ubuvuzi, ariko anasaba kutirara kuko icyorezo kigihari, bigasaba gukorana n’abaturage ari bo bagenerwabikorwa, ariko anifuza ko bazaba abafatanyabikorwa kugirango bitabire gushyira mu bikorwa ingamba za guverinoma ari na cyo cyatumye hatabaho ikibazo cyabaye mu bindi bihugu cyo kwanga inking, anavuga ko mu mpera z’uyu mwaka 70% by’abaturage byibura bazaba baramaze gufata inkingo 2.

Nutrition during pregnancy

Nutrition during pregnancy is really important for both the mother and the embryo. A healthy diet is an important part of a healthy lifestyle during pregnancy because it will help your baby to develop and grow. No special diet is necessary. Rather, it’s important to consume a variety of different foods daily in order to achieve a good balance of nutrients that both you and your baby need. Some doctors might recommend taking supplements during pregnancy but it is better to get the vitamins and minerals from the foods you eat. Regardless, it’s always best to consult with your doctor.

Feeling hungry

You might feel extra hungry during pregnancy but there is no need to “eat for 2”, regardless of whether you’re expecting twins or triplets. A good solution is to have healthy breakfasts every day so that you can avoid snacking on foods high in fat and sugar later in the day. That doesn’t necessarily mean that you have to cut out all your favourites. It just means that you will have to reduce the amount of certain types of food that you consume, such as sugary and salty snacks.

The Eatwell Guide

The Eatwell Guide can help you balance your diet because it shows you how much of what you eat should come from each food group to achieve a healthy, balanced diet. You can extend the time when you balance your diet based on this guide over the week.

It’s very important to aim to eat at least 5 portions of a variety of fruit and vegetables and should be over a third of the food you eat each day. You can choose from fresh, frozen, tinned, dried or juiced (no more than 150ml a day). Fruit and vegetables are a good source of vitamins, minerals and fibre.

During pregnancy, eating plenty of fruits and vegetables can help with digestion and constipation.

Starchy food, like potatoes, cereal and bread, should make up just over a third of the food you eat. It’s better to choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. These foods are a good source of energy and the main source of a range of nutrients.

Dairy products, such as milk, cheese, yoghurt and creams, are good sources of protein and some vitamins. They’re a source of calcium, which helps keep bones strong. A recommendation is to go for lower-fat and lower-sugar products, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt. If you prefer dairy alternatives, such as soya drinks and yoghurts, choose unsweetened, calcium-fortified versions. Avoid unpasteurised cheeses.

Foods rich in protein, vitamins and minerals include beans, peas and lentils. These can be good alternatives to meat because they’re lower in fat and higher in fibre and protein. As for meat, choose lean cuts of meat and mince, and try to eat less red and processed meat like bacon, ham and sausages. Make sure that the meats are cooked very thoroughly until steaming all the way through with no pink in them. A good recommendation is 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel. Fish to avoid when pregnant are shark, swordfish and marlin. Also avoid eating raw or partially cooked eggs.

Foods to avoid

Sugary foods and drinks are high in calories and can contribute to weight gaining and tooth decay.
Fat in very high in calories can increase the levels of cholesterol in your blood and the chance of developing a heart disease

For more information,visit also https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Preparing food safely

Wash fruit, vegetables and salads to avoid harmful chemicals that may be in traces of soil
Wash all surfaces and utensils, and your hands to avoid food poisoning
Make sure that raw foods are stored separately
Use a separate knife and chopping board for raw meats

Sources

NHS. Have a healthy diet in pregnancy. Available from: https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/

Johns Hopkins Medicine. Nutrition During Pregnancy. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy

Why is my period late?

Some women might often miss their period without being pregnant, or their periods might stop altogether. Regular menstruation cycles usually last around 28 days. However, it’s also common for cycles to last from 21 to 40 days. Periods may be early or later, may last from 3 to 7 days and might be heavier or lighter.
There are various reasons why periods might stop. The most common ones are pregnancy, stress, sudden weight loss, being overweight, doing too much exercise, taking the contraceptive pill, menopause and/or polycystic ovary syndrome. Other reasons include medical conditions, such as heart disease, uncontrolled diabetes, an overactive thyroid, or premature menopause.

Pregnancy
– If you’re sexually active and your period suddenly stops, you might be pregnant
– Wait a few days to see because your period might just be late
A pregnancy test could confirm whether you’re pregnant or not
– It’s possible to get pregnant in the days after your period is normally due
Illness and stress might delay the release of an egg leading to pregnancy

Stress
Stress can lead to:
– Longer or shorter menstrual cycles
– Periods stopping altogether
– Painful periods
How to calm stress:
– Regular exercise can help you relax
– Breathing exercises can also help
10 Simple Ways to Relieve Stress

Weight irregularities
Sudden weight loss: restricting the amount of calories you eat stops the production of hormones needed for ovulation
Being overweight: your body may produce an excess amount of oestrogen one of the hormones that regulate the reproductive system in women

Excessive exercise
– Stressing your muscles too much through excessive physical activity can affect your hormones
– Losing too much body fat through intense exercise can stop you ovulating

Contraceptive pill
It is normal to miss your period sometimes when taking the contraceptive pill.

Polycystic ovary syndrome
Polycystic ovaries contain a large number of harmless follicles, which are underdeveloped sacs in which eggs develop. If you have PCOS, these sacs are often unable to release an egg, which means ovulation does not take place.

Irregular periods
Causes of irregular periods include:
– Puberty, periods might be irregular for the first year or two
– Menopause, usually between the ages of 45 and 55
– Early pregnancy
– Some types of hormonal contraception
– Weight irregularities
– Medical conditions, such as polycystic ovaries syndrome

Heavy periods
Heavy periods (also called menorrhagia) are common and may be normal for you. If they’re affecting your daily life, you might need to see a doctor.
Symptoms:
– Need to change your pad or tampon every 1 to 2 hours, or empty your menstrual cup more often than is recommended
– Need to use 2 types of sanitary products together, such as a pad and a tampon
– Have periods lasting more than 7 days
– Have blood clots larger than about 2.5cm (the size of a 10p coin)
– Bleed through your clothes or bedding
– Avoid daily activities, like exercise, or take time off work because of your periods
– Feel tired or short of breath

Causes
For some people it can be normal to have heavy periods. They can be heavy at different times, like in puberty, after pregnancy or during menopause.
Other causes include:
– Conditions affecting your womb, ovaries or hormones, such as polycystic ovary syndrome, fibroids, endometriosis and pelvic inflammatory disease
– Some medicines and treatments, including anticoagulant medicines and chemotherapy medicines
– Stress and depression

When to see a doctor
– Periods are affecting your daily life
– Heavy periods occur for a long period of time
– You have severe pain during your periods
– You bleed between periods or after sex
– You have heavy periods and other symptoms such as pain when peeing, pooing or having sex
– You experience fever, nausea and vomiting

Sources:
healthline. Why Is My Period Late: 8 Possible Reasons.
NHS. Stopped or missed periods.
NHS. Heavy periods.
NHS. Irregular periods.

Ingaruka zo kugira isuku nke mu mihango

Mu bice bimwe na bimwe usanga umugore mu gihe cy’imihango atabasha kubona iby’ingenzi akeneye byamufasha kwita ku isuku neza; aha twavuga nk’amazi meza, udutambaro tw’isuku two kwibinda, isabune, ndetse n’ahantu h’ubwiherero habugenewe yakwifashisha. Ibi byose rero bikaba byatuma isuku ikenewe ititabwaho ndetse ubuzima n’iterambere ry’umugore muri rusange bikadindira.

Isuku idahagije ishobora gutera ingaruka zitandukanye mu buzima. Zimwe mu ngaruka zaterwa no kutagira isuku ihagije mu gihe cy’imihango harimo: Kwandura zimwe mu ndwara ziterwa n’udukoko duturutse mu gukoresha udutambaro tudasukuye mu kwibinda bikaba byagera no kuri nyababyeyi, kurwara indwara ku ruhu rukikije imyanya ndangagitsina, kurwara indwara z’udukoko mu myanya ndangagitsina, ndetse n’ikwirakwizwa rya zimwe mu ndwara zandurira mu matembabuzi nka hepatite ndetse na virusi itera SIDA, indwara zo mu miyobora y’inkari, kuzana uduheri ku myanya ndangagitsina, kurwara kanseri y’inkondo y’umura bishobora kuvamo no kutabyara.

Kugirango umugore agire isuku ihagije mu gihe cy’imihango hari bimwe mu byo akeneye harimo: amazi meza yo gukoresha bisukura ndetse banasukura udutambaro n’imyambaro, kubona ahantu habugenewe biherera bari mu isuku, kubona ibikoresho bikenewe bibafasha mu gihe cy’imihango, kubona aho babasha kujugunya imyanda cyangwa se udutambaro bakoresheje.

Ni byiza rero kwita ku isuku mu gihe cy’imihango kugirango twirinde ingaruka ziva mu isuku nke.

Indwara ya Gapfura cyangwa se Ikirimi

Indwara abantu bakunze kwita gapfura cyangwa se ikirimi, cyangwa se angine mu ndimi z’amahanga, ni indwara ikunze gufata abana iterwa n’udukoko dutandukanye dufata mu muhogo hakabyimba.

Bimwe mu bimenyetso iyi ndwara igira mu bana harimo nko kumira akababara, kunanirwa kurya, kugira umuriro, gucika intege, ndetse no kugira umwuma.

Iyi ndwara iyo itavuwe neza ishobora gutuma twa dukoko dukwira mu mubiri ukaba wagira ubundi burwayi nk’ubw’umutima (rheumatic heart disease), umwijima, ndetse n’izo mu bwonko.

Ubu ni uburwayi buvurwa kwa muganga bugakira; bumwe mu buryo bukoreshwa n’ababyeyi mu kuvura ubu burwayi harimo nk’ibyo bita guhara cyangwa se gukata ikirimi bishobora kugira ingaruka ku buzima bw’umwana harimo nko gukwirakwira kw’udukoko mu bindi bice by’umubiri ndetse no kugabanuka kw’ubwirinzi bw’umubiri.

Umubyeyi ubana n’agakoko gatera SIDA nawe ashobora konsa umwana we

Abagore babana n’ubwandu bw’agakoko gatera SIDA bashobora konsa abana babo nta kibazo igihe batangiye gufata imiti igabanya ubukana bw’agakoko gatera SIDA buri munsi bakimara kumenya ko batwite, cyangwa se bishobotse mu mezi 3 nyuma yo gusama, cyangwa se mu mezi 3 mbere yo kubyara. gusa babanza kubiganiraho na muganga kugirango bamenye ibisabwa byose n’ibyo bakwirinda kugirango batanduza umwana wabo.

Indwara ya Preclampsia

Preclampsia ni uburwayi buza ku mugore utwite bugaragazwa n’ibimenyetso birimo umuvuduko w’amaraso uri hejuru hamwe na poroteyini mu nkari. Iyo utitaweho hakiri kare ishobora kuvamo iyo bita Eclampsia aho noneho umugore utwite atangira kugagara bikaba byamuviramo urupfu we n’umwana atwite.

Iyi ndwara ikunda kugaragara nyuma y’ibyumweru 34 umugore atwite cyangwa nyuma yo kubyara. Ikunda kuza ku rubyaro rwa mbere akenshi ku bagore bari munsi y’imyaka 20 ndetse n’abari hejuru y’imyaka 40.

Nta kintu kizwi gitera ubu burwayi, gusa hari ibigaragara nk’ibishobora gutuma umugore utwite yagira ubu burwayi, harimo: umubyibuho ukabije, kuba usanzwe ufite umuvuduko uri hejuru, kuba hari uwo mu muryango wa hafi warwaye preclampsia, kuba usanzwe ufite zimwe mu ndwara nka diyabeti, impyiko na rheumatoid arthritis, kuba utwite impanga, no kuba uri munsi y’imyaka 20 cyangwa hejuru ya 40.

Ni ngombwa ko umugore utwite yitabira gahunda yo kwisuzumisha kwa muganga kugirango akurikiranwe bibe byamenyekana kare igihe agize ubu burwayi bityo yitabweho yirinde n’ingaruka zavamo harimo nko kuba yabura ubuzima bwe ndetse n’ubw’umwana atwite.

Uko umugore ashobora gusuzuma amabere ye

Buri mugore yari akwiye kumenya gusuzuma amabere ye buri gihe kugirango amenye hakiri kare ibibazo yaba afite kuko 95% za kanseri y’ibere zishobora kuvurwa zigakira iyo zimenyekanye hakiri kare. Ibi birareba cyane cyane abagore kuva ku myaka 40 kujyana hejuru kuko muri iyo myaka ari bwo haba hari ibyago byinshi byo kuba barwara kanseri y’ibere.

Abagore bo muri iyi myaka bagomba kandi kujya kwisuzumisha kwa muganga byibura rimwe mu mwaka kugirango barebe niba nta kanseri y’amabere baba batangiye kugira. Bakorerwa ikizamini cyitwa mammographie.

Uburyo ushobora kwisuzumamo:

Uhagaze imbere y’indorerwamo nini, itegereze neza amabere yawe, urebe niba ubunini bwayo butagenda buhinduka, urebe niba nta bibara bidasanzwe biri ku mabere, urebe niba amabere yombi angana, niba ntahagaragara akobo kadasanzwe cyangwa guhinamirana.
Hanyuma, zamura akaboko k’iburyo maze ukandakande buri bere witonze ukoresheje intoki eshatu (igikumwe, musumbazose na mukubitarukoko), kugirango wumve niba nta hantu humvikana akabyimba.
Ibere ryose ugomba kurikandakanda ukageza aho ritereye mu maha kuko ari ho hakunze kuboneka ibibyimba bya kanseri y’ibere (50%).
Kanda imoko woroheje urebe niba nta matembabuzi avamo adasanzwe.

Mu gukandakanda ibere, biba byiza iyo ubikoze uryamye kuko ari bwo imikaya iba itareze.

Mu gihe ubonye ikimenyetso kidasanzwe mu ibere, ni byiza kwihutira kubimenyesha muganga. Icyo ugomba kumenya gusa ni uko akabyimba kose kaboneka mu ibere bitavuze ko aba ari aka kanseri.

Suzuma amabere yawe nibura rimwe mu kwezi, kandi ntuzigere ubihagarika na rimwe. Ugomba kubikora nyuma y’igihe cy’imihango kuko kubikora mu gihe cy’imihango umubiri uba urimo impinduka nyinshi ku buryo ushobora kwibeshya. Mu gihe utakijya mu mihango wakwigenera umunsi umwe mu kwezi uzajya usuzuma byimbitse amabere yawe yombi.

Feeling hungry

The Eatwell Guide

Foods to avoid

Preparing food safely

Sources

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