HARAGIRIMANA Dieudonne
Hari ibyo ushobora gukora bikaba byafasha ubwonko bwawe guhora wibuka cyane. Ubwonko bukoze ku buryo bushobora kwiyongera kandi bukongera ubushobozi bwo kwibuka no gufata.
Dore ibyafasha ubwonko bwawe kwibuka no gufata mu mutwe cyane:
1.Gabanya stress mu buryo bushoboka
Mu gihe ufite stress, biragora cyane kuba wagira icyo wibuka. Stress yibasira cyane ubushobozi bwo kwibuka mu buryo bwose. Iyo ufite stress, umubiri usohora cyane umusemburo wa cortisol. Cortisol kimwe mu byo ikora harimo kugabanya ubushobozi bw’ubwonko bwo gukora, cyane cyane kwibuka ibintu byabaye cyera.
2.Kora imyitozo ngororamubiri buri munsi
Gukora siporo buri munsi ni ingenzi cyane mu kwibuka. Imyitozo ngororamubiri yongera ku buryo bugaragara agace ka hippocampus; kitabazwa mu kwibuka, gufata mu mutwe no kwiga ibintu bishya.
Uretse ibi, siporo zinafasha kongera umwuka mwiza wa oxygen n’amaraso, byose bikenerwa ku rugero rwo hejuru ku bwonko, kugira ngo bubashe gukora cyane.
3.Irinde cyane gukora uturimo twinshi icyarimwe
Muri iki gihe aho usanga iterambere rigenda rikura cyane, gukora ibintu byinshi icyarimwe, benshi babigize akamenyero. Kuba waba uri kureba televiziyo, uri kwandika kuri chat cyangwa izindi social media, urya cyangwa unywa bigira ingaruka, kuko bituma kwibuka bigabanuka.
Gukora ibintu byinshi icyarimwe bidindiza ubwonko mu kwibuka, bigatuma butakaza ubushobozi bwo kwita ku kintu kimwe.
4.Fungura ibiryo by’ubwonko
Ibyo ufungura bigira uruhare runini mu mikorere myiza y’ubwonko. Bimwe mu byo kurya bishobora kukugabanyiriza ibyago byo kwibasirwa n’indwara yo kwibagirwa uko ugenda ukura.
Amwe mu mafunguro ushobora gufata harimo; ibikungahaye cyane kuri proteyine n’ibinure bya omega-3. Aho biboneka ni mu mafi, utubuto duto,epinari, broccoli n’ibishyimbo bitukura. Udashoboye kubibona, hari ibyo kurya by’inyongera (food supplement) biboneka muri za farumasi ushobora gufata.
5.Ryama usinzire bihagije
Gusinzira neza bigira uruhare mu mikorere myiza y’ubwonko no kwibuka birimo.
Mu gihe usinziriye, ubwonko nibwo butangira gukora cyane, bugenda bubika mu bice bitandukanye ibyo wabonye, wize, cyangwa se wumvise. Gusinzira igihe gikwiriye byongera cyane gufata mu mutwe, no kwibuka vuba ibintu uheruka kubona cyangwa kumva.
Kuryama amasaha macye bituma ubwonko butabasha gufata ibyo wabonye, wize cyangwa wumvise, uko bigenda byiyongera bikaba byanagutera gucanganyikirwa.
Bimwe mu byagufasha gusinzira neza harimo kugerageza kuryamira no kubyukira amasaha adahinduka, kwirinda kureba ibintu bifite urumuri (nka televiziyo cyangwa telefoni) mbere yo kuryama, kuko bituma umusemburo ugenga gusinzira no gukanguka udakorwa neza.
6.Guseka kenshi
Guseka ni umuti mwiza, kandi burya binafasha kwibuka cyane.
Mu gihe uri guseka umubiri usohora imisemburo izwi nka endorphins, byongera dopamine nyinshi ku bwonko. Ibi bifasha ubwonko gukora cyane, bityo bigafasha kwibuka no gufata mu mutwe cyane. Ikindi kandi, guseka bifasha kurwanya stress yangiza byinshi ku bwonko.
