Ibyagufasha kongerera ingufu ubwonko

Gikoreshe cyangwa ukibure. (Use it or lose it)

Aya magambo avugwa ku bice by'umubiri bisabwa gukoreshwa kuko kudakoreshwa kwabyo bivamo kuba byakwama burundu ntibyongere gukora cyangwa bigakora nabi. Muri byo hanazamo UBWONKO. Ubu benshi aho haziye iterambere ntitukibika mu bwonko ahubwo tubika kuri email, kuri telephone kuri memory card na flash cyangwa CD n'ahandi hanyuranye. Ku buryo bamwe na nimero ya terefoni yabo bwite baba batayizi mu mutwe. Ibi rero biryamisha ubwonko ingaruka zikaba gusaza kwabwo imburagihe ugasanga kwibagirwa byarakwibasiye.
Ariko hari ibyo wakora bigakangura ubwonko bwawe nuko gufata mu mutwe no kwibuka bikongera ingufu nk'uko tugiye kubibona.

1. Bukoreshe

Gukoresha ubwonko ni ingenzi kuko uko ukura niko bujyamo byinshi kurenza ibyari birimo ukiri muto. Gusa bufite ubushobozi bwo kubika byinshi cyane mu gihe ukomeje kubukangura.
Bimwe mu bifasha ubwonko gukanguka harimo kugerageza gufata mu mutwe nka nimero za terefone, nimero z'indangamuntu, nimero yawe ya konti, kwiga indirimbo ukazifata mu mutwe (wasanga wowe uri gusoma ibi utanazi indirimbo yubahiriza igihugu), kwiga umukino mushya usaba gukoresha ubwonko nko gukina biyari, dame, echec n'indi mikino nkarishyabwenge, kwiga gutwara imodoka cyangwa ikindi kinyabiziga (ukoresha ubwonko kurenza imbaraga) nibindi.

2. Siporo

Nubwo usabwa gukoresha ubwonko cyane ariko nanone ntukibagirwe ko gukora siporo bifasha ubwonko kwinjiza umwuka wa oxygen uhagije bityo bikakurinda kwibagirwa kandi siporo inatuma imisemburo ya stress igabanyuka dore ko ari imwe mu byangiza ubwonko. Siporo z'ingenzi ni izikoresha umubiri wose nko kwiruka, koga, gutwara igare no guterera imisozi.

3. Ryama usinzire

Umwanzi wa mbere w'ubwonko bwibutsa ni ukudasinzira. Ubusanzwe abantu bakuru baba basabwa gusinzira amasaha byibuze 7 ku munsi gusa nanone ntugomba kurenza amasaha 9 kuko no kuryamira bigira izindi ngaruka. Niba ushaka kwiga ugafata mu mutwe, banza uruhuke, uryame usinzire ubone kwiga. Kurara wicaye burya ntibituma wiga byinshi ahubwo binaniza ubwonko. Gira igihe kidahinduka uryamiraho, niyo haba muri weekend, kandi byibuze hasigaye isaha ngo uryame witandukanye nibntu byose birekura urumuri (terefoni, tereviziyo, mudasobwa) kuko urumuri rwabyo rubuza ibitotsi.
Gerageza kandi ugabanye ikawa unywa cyane cyane mu masaha ya nijoro kuko ikawa nyinshi ni umwanzi wibitotsi.

4. Gira igihe cyo gusabana n'inshuti

Ntabwo guhora wenyine ari byiza ku bwonko kuko bituma utekereza cyane ukaba wanatekereza ibyo utabonera umwanzuro kandi ibi byangiza udutsi two mu bwonko.
Ubushakashatsi bugaragaza ko kumara igihe uri kuganira n'inshuti musangira mwishimye muri gutera umushari (umusingo, imbozi, ) bituma ubwonko buruhuka kandi bukabasha gufata no kwibuka.

5. Gabanya unirinde stress

Nkuko tubibonye hejuru stress ni umwanzi w'ubwonko ukabije kandi uko igutindaho yangiza hippocampus aka kakaba agace k'ubwonko gashinwe kubika ibyo uzibuka no kukwibutsa ibyo wabubitsemo (nko kubona umuntu muherukana mu myaka 10 ugahita wibuka izina rye n'ibindi bimwerekeye). Mu guhangana na stress gerageza gufata igihe cyo kuruhuka, ikuremo ibiguhangayikisha udafitiye umwanzuro, ganiriza uwo wisanzuyeho ku biguhangayikishije, aho gupfukirana amarangamutima ahubwo irekure uyagaragaze, niba ubabaye urire niba wishimye useke, ibuka gukora meditation, yoga nizindi siporo ziruhura ibitekerezo ndetse na massage yagufasha.

6. Guseka ni ingenzi

Niba warumvise bavuga ko guseka ari umuti mwiza ntibabeshyaga kuko guseka biruhura ubwonko kandi bikabufasha mu kwibuka. Igitwenge gikora ku bice byose byubwonko kandi kigatuma bubona ibyiza bizanwa no guseka.
Wareba firimi zisekeje, watera urwenya n'urungano, ni byinshi wakora bigutera guseka. Ushobora no gushyira muri terefoni yawe amashusho ashekeje, uko uribonye rikakongerera ibitwenge.

7. Rya amafunguro afasha ubwonko

Ntitwakibagirwa ko ibyo turya bigirira umubiri akamaro mu buryo bunyuranye. Ifunguro rikungahayemo imbuto, imboga, impeke zuzuye n'ibinure by'umwimerere (ubunyobwa, avoka, amafi, amavuta ya elayo)
Rya ibirimo ibinure bya omega-3 n'kamafi, ubunyobwa, inzuzi z'ibihaza, amashu, epinari, soya kuko bifasha mu mikorere y'ubwonko
Gabanya ibinyasukari n'ibinyamavuta bitari umwimerere kandi ugabanye ubwinshi bw'inyama zitukura, amafiriti na za mayoneze

Rya imboga n'imbuto ku bwinshi kuko byibitseho ibisukura umubiri byinshi
Nywa the vert/green tea kuko ibamo polyphenols, izwiho kurinda ubwonko kwangirika no kubufasha gukanguka.
Inzoga zinywe mu rugero kuko alukolo nyinshi yangiza ubwonko mu gihe gacyeya (itarenze uturahure tubiri ku munsi) gafasha kwibuka no gutekereza.

8. Ivuze gusa unitondere imiti

Niba uri kugenda wibagirwa ku buryo bukabije kandi budasobanutse hari ibishobora kuba bibigiramo uruhare.
Indwara z'umutima zishobora kugutera kwibagirwa bya hato na hato, diyabete nayo ni uko, no kutaringanira kw'imisemburo cyane cyane ku bagore.

Imwe mu miti nayo ishobora kugira uruhare ku kwibagirwa nk'imiti ivura ibicurane n'ubwivumbure, ifasha gusinzira kimwe n'imiti ya depression. Mbere yo kugira umuti ufata gisha inama umuhanga mu by'imiti.