Ese hari igihe uryama nuko ibitotsi bikabura neza neza? Ntabwo ari wowe bibaho gusa, ahubwo iki ni ikibazo kiba ku bantu hafi ya bose mu buzima bwabo baba abana, abakuze ndetse n’abasheshe akanguhe.
Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:
Mu gihe gusinzira neza ari umwe mu miti ya stress n’umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:
Ibi byose ariko bishobora gukosorwa utiriwe ukoresha imiti yo kwa muganga yagenewe gutera ibitotsi
Muri iyi nkuru turareba ibyiciro 2 byagufasha kuba wasinzira neza kandi ukaruhuka bihagije.
Igice kimwe kiravuga ku bijyanye no kuryama n’aho uryama; ikindi gice kiravuga ku biribwa
Kuri buri gice turahareba ibyemewe n’ibitemewe kugirango usinzire neza
Ahantu uryama n’uburyo uryamamo bigira uruhare runini mu misinzirire yawe
Ibyo kurya ufata nijoro nabyo bigira uruhare runini mu kugira cyangwa kubura ibitotsi. Niyo mpamvu hari ibyokurya usabwa kurya cyangwa kwirinda kurya mu masaha ya nijoro.
Muri macye ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi nijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha.
Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:
- Kuryama ugatinda gusinzira
- Gukanguka mu gicuku nuko kongera gusinzira bikagorana
- Gukanguka kare cyane butaracya neza ntiwongere gusinzira
- Gusinzira ibice, ukajya ukanguka ukongera ugasinzira gato
Mu gihe gusinzira neza ari umwe mu miti ya stress n’umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:
- Umunaniro, umunabi no guhondobera ku manywa
- Umubyibuho udasanzwe
- Kugabanyuka k’ubudahangarwa bw’umubiri
- Kuzamuka k’umuvuduko w’amaraso, bishobora gutera indwara z’umutima na diyabete
- Ububabare buhoraho
- Kwiheba no kwigunga
- Kubura ingufu ku kazi
Ibi byose ariko bishobora gukosorwa utiriwe ukoresha imiti yo kwa muganga yagenewe gutera ibitotsi
Uko wakivura kudasinzira udakoresheje imiti
Muri iyi nkuru turareba ibyiciro 2 byagufasha kuba wasinzira neza kandi ukaruhuka bihagije.
Igice kimwe kiravuga ku bijyanye no kuryama n’aho uryama; ikindi gice kiravuga ku biribwa
Kuri buri gice turahareba ibyemewe n’ibitemewe kugirango usinzire neza
Ibyerekeye aho uryama n’uko uryama
Ahantu uryama n’uburyo uryamamo bigira uruhare runini mu misinzirire yawe
Ibyo ugomba gukora
- Gerageza kuryama ku masaha adahinduka, buri munsi
- Jya ukora agasiporo katavunanye cyane kamara byibuze iminota 30 buri munsi nibiba byiza, ubikore mbere yo kuryama. Gusa wirinde siporo y’ingufu mu masaha y’umugoroba
- Shakisha uko wabona urumuri ruhagije mu masaha ya kumanywa. Ibi bituma ubwonko bukanguka bukabasha gutandukanya amanywa n’ijoro
- Mbere yo kuryama banza woge amazi ashyushye
- Aho uryamye hagomba kuba ari heza, hatari urumuri n’urusaku kandi nta mpumuro idasanzwe ihari. Kandi ntihagomba kuba hashyushye cyane cyangwa hakonje cyane
- Ahantu ho kuryama imenyereze ko ari aho kuryama gusa. Ikintu wemerewe kuba wahakorera kindi ni imibonano mpuzabitsina gusa. Ibindi nko kurya, gusoma, kureba filimi ntibyemewe kuba byakorerwa mu buriri
- Jya kuryama igihe wumva ko ari ngombwa cyangwa amasaha wiyemeje kuryamiraho yageze. Ntukaruhukire mu cyumba cyo kuryamamo
- Niba umaze iminota 20 mu buriri utarasinzira byuka ugire akantu ukora nko gusoma igitabo, cyangwa ukore imibonano, wongere uryame
Ibyo ugomba kwirinda
- Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa
Urumuri rwa terefoni ruri mu bibangamira ibitotsi - Irinde imiti ibangamira gusinzira neza, niba hari iyo ugomba gufata usabe muganga akwandikire iyo byajyana ikakurinda kudasinzira
- Gabanya amasaha uryama ku manywa
- Irinde kurya ugahaga cyane nijoro kuko nabyo bibangamira ibitotsi
- Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa
Ibyerekeye ibyo kurya
Ibyo kurya ufata nijoro nabyo bigira uruhare runini mu kugira cyangwa kubura ibitotsi. Niyo mpamvu hari ibyokurya usabwa kurya cyangwa kwirinda kurya mu masaha ya nijoro.
Ibyo kurya ugomba kwitaho
- Ibikungahaye kuri tryptophan: Iyi ni amino acid ikaba izwiho gutuma hakorwa serotonin ikaba ifasha mu kuruhuka k’umubiri. Iboneka mu nyama y’inkoko cyangwa ifi nka tuna na salmon. Wanayisanga kandi muri soya, n’ibiyikomokaho nka tofu ndetse no mu bunyobwa, amagi.
- Ibinyasukari: ibi nabyo bifasha mu ikorwa rya serotonin ikaba ingenzi mu gutera ibitotsi. Ushobora kurya ibyokurya by’ibinyamafufu nk’ibirayi n’ibijumba.
- Amata: nubwo kuri bamwe amata ari ikibazo nijoro ariko ikirahure cy’inshushyu mbere yuko uryama cyafasha gutuma usinzira neza.
Ikirahure cy’inshushyu cyagufasha gusinzira neza - Ibikize kuri magnesium: Magnesium izwiho gufasha umubiri kuruhuka. Iboneka mu mboga rwatsi, utubuto twa sesame, ibihwagari n’impeke nk’ingano
- Vitamin za B: izi vitamin by’umwihariko vitamin B12 zifasha mu kongera ibitotsi. Ziboneka cyane mu nyama, umusemburo ndetse n’amata n’ibiyakomokaho. Izindi vitamin B wazibona mu mboga
Ibyo kurya ugomba kwirinda
- Caffeine: Irinde caffeine mu masaha akuze ya nimugoroba kuko ibuza ibitotsi. Ibyokunywa ibonekamo ni ikawa, amajyani y’icyayi na za shokola zinyuranye kimwe n’ibyo kunywa byongera ingufu nka RedBull, Azam Energy drink n'ibindi
- Alukolo: nubwo akenshi iyo wanyoye usinzira ariko ibyo bitotsi ntibiramba. Byibuze ntiwakanyoye inzoga hasigaye amasaha 2 ngo uryame
Si byiza kunywa inzoga uri hafi kuryama - Isukari: iyi sukari twita iyo mu ruganda nayo iyo ibaye nyinshi mu mubiri nijoro bibangamira ibitotsi
- Ibinyamavuta byinshi: ibiryo bifite amavuta menshi cyane cyane amafiriti si byiza kubifungura nijoro kuko nabyo bibangamira gusinzira
Muri macye ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi nijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha.
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