HARAGIRIMANA Dieudonne
Kurwara umutwe ni ikibazo kigera kuri buri wese mu buzima bwe bwa buri munsi. Nubwo bamwe twibwira ko ari ibintu byoroshye nyamara hari abarwara umutwe ukabagezayo pe.
Mu gihe ubusanzwe iyo ufite indwara runaka no kubabara umutwe biziraho, nyamara hari igihe urwara umutwe nta yindi ndwara ufite ahubwo bikaba bifite ikindi kintu cyabiteye.
Muri iyi nkuru tugiye kurebera hamwe ibintu 10 bya mbere mu gutera umutwe, n’uburyo wahangana na byo.
1.Kuruhuka nyuma ya stress nyinshi.
Bishobora kuba bijya bikubaho, ugasanga wari usanzwe ukora nk’amasaha 10 ku munsi kuva kuwa mbere kugeza kuwa gatanu, nuko kuwa gatandatu kuko utari bukore ukaryamira, ukabyuka umutwe ukurya.
Ni ukubera iki?
Ibi biterwa nuko kwa kuruhuka bituma imisemburo ya stress (akenshi ni adrenaline) igabanyuka mu maraso nuko bigatera imitsi ijyana amaraso yari imeze nk’ifunganye gato kwifungura ikaguka, ari byo bitera kuribwa umutwe.
Wabikosora ute?
Aho gutegereza kuzaruhukira rimwe muri weekend uryama amasaha menshi, ahubwo buri munsi w’akazi gerageza ushyiremo igihe runaka cyo kuruhuka, niba bigushobokera. Niba bidakunda, muri weekend aho kuryama amasaha menshi shaka ikindi cyo kuruhuka wakora ariko wirinde kuryama amasaha menshi.
2.Umujinya w’umuranduranzuzi.
Iyo urakaye, imikaya yo ku bikanu irarega ndetse n’imitsi cyane cyane yo mu misaya ikarega nuko bigatera kumva umutwe uremereye aribyo biwutera kumva uribwa.
Wabikosora ute?
Niba wumva utangiye kugira uburakari, injiza umwuka mwinshi unyuze mu mazuru, nuko uwusohore gahoro gahoro unyuze mu kanwa. Mbese nk’uri gukora meditation. Ibi bizaruhura imikaya y’umutwe n’ijosi.
3.Kwicara cyangwa guhagarara nabi
Iyo wicaye cyangwa uhagaze mu buryo butari bwo bituma umugongo hejuru, ibikanu n’ibitugu biremererwa nuko ingaruka ikaba kuribwa umutwe, ndetse akenshi uwumvira mu gahanga no mu maso.
Wabikosora ute?
Irinde kwicara no guhagarara mu buryo bumwe igihe kinini, ndetse unirinde kuba wunamye cyane. Niba uhagaze hagarara wemye, niba wicaye sa n’uwegama ku buryo amaso aba areba imbere yawe neza bikoze imfuruka igororotse n’aho uhagaze.
Niba uri buvugire kuri telephone umwanya munini koresha ecouteurs kuko no kuyifatira ku gutwi umwanya munini binaniza imikaya yo ku ntugu, bikaba byatera umutwe na byo.
4.Ibintu bihumura.
Ibihumura bivugwa hano ni parfum, n’ibindi bintu byose bigira umwuka winjira cyane mu mazuru byaba amavuta cyangwa indabo zimwe na zimwe. Ibi kuri bamwe cyangwa benshi na byo bitera umutwe.
Wabikosora ute?
Ibi byo kubyirinda biroroshye. Niba wiyiziho ko ibintu bihumura cyane bigutera umutwe, wibikoresha ndetse unirinde kwegerana n’uwabikoresheje. Niba bidashoboka ko wamujya kure wenda ari nk’uwo mukorana ku kazi, ufungure amadirishya hinjire umwuka mwiza, niba hari ventilateur uyikoreshe.
5.Guhinduka kw’ikirere
Niba ujya ukunda kuwurwara cyane, uzacunge niba intandaro atari ihinduka ry’ikirere. Ubukonje bwinshi imvura igiye kugwa, ubushyuhe bwinshi, imiyaga myinshi ibi byose bishobora kugutera umutwe.
Wabikosora ute?
Nubwo ntacyo wakora ngo uhindure ikirere, ariko iteganyagihe kuri ubu rivuga uko ikirere kizaba cyifashe ku munsi uza. Niba uko kiri bube kimeze ubizi ko biri mu bigutera umutwe, ushobora gufata ikinini cy’umutwe mbere y’uko uwo munsi ugera, bikakurinda ko wa munsi wazarwara umutwe. Ikindi wahindura imyambarire, mu bukonje ukifubika, mu bushyuhe ukambara ibyoroshye mu muyaga ukirinda kujya hanze
6.Guhekenya amenyo.
Hari abantu usanga mu gihe baryamye bahekenya amenyo cyangwa ugasanga yashinze iryinyo ku rindi, nabo batabizi. Ibi bituma imikaya yo ku ishinya no mu kanwa yikanda cyane bigatera umutwe wumva uremereye.
Wabikosora ute?
Irinde kurara wenyine, kandi uwo murarana ajye agukomanga mu gihe utangiye guhekenya amenyo. Hari n’udukoresho twabugenewe ushyira ku munwa tukakurinda guhekenya amenyo uryamye
7.Urumuri
Urumuri rutyaye kandi ruvangavanze amabara nko mu tubyiniro, rutera akenshi umutwe w’uruhande rumwe (migraine). Ibi biterwa nuko uru rumuri rutuma imisemburo imwe n’imwe izamuka cyane bigatuma imitsi irega ndetse bigatera umutwe.
Wabikosora ute?
Mu gihe utari kwihanganira urumuri, wakambara amadarubindi agabanya urumuri. Ku kazi, gabanya urumuri rwa mudasobwa rube rucye kandi niba ari ku manywa ntucane amatara ahubwo niba hatabona neza ufungure amadirishya
8.Ibyo kurya
Hari ibyo kurya bimwe na bimwe byongera ibyago byo kurwara umutwe. Muri byo twavuga shokola z’umukara, fromage, inyama n’amafi byanyuze mu nganda, n’ibyo kunywa birimo CO2 (nka Coca cola). Nubwo kuri bose bidatera umutwe ariko hari abo biwutera.
Wabikosora ute?
Banza umenye neza niba koko muri ibi tuvuze harimo ibigutera umutwe. Numara gusanga ari byo umuti nta wundi ni ukubizibukira
9.Imibonano mpuzabitsina
Bamwe bajya bagirango ababivuga ni urwenya cyangwa ni urwitwazo rwo kudakora imibonano, nyamara nibyo hari abantu imibonano itera kurwara umutwe. Akenshi bikunze kubaho mu gihe cyo gutegurana, kuko imitsi irega, bikongera kubaho mbere gato yo kurangiza, ibi bikaba ahanini ku gitsinagore. Uyu mutwe ushobora kumara agahe gato ukikiza gusa kuri bamwe ushobora no kumara isaha.
Wabikosora ute?
Niba bijya bikubaho, ntabwo twakubwira ngo ntuzongere gukora imibonano, ahubwo mu gihe uri gutegura kuyikora jya unywa ikinini cy’umutwe nk’amasaha byibuze 2 mbere. Ibi bizagufasha.
10.Ice cream
Kuba yitwa ice ni uko iba ikonje cyane nyine nka balafu. Niba iyo ugikozaho ururimi uhita wumva umutwe, nuko ubwo bukonje iyo bugeze ku gisenge cy’akanwa kawe no mu muhogo inyuma bitera umubiri wawe ubwivumbure bikagutera uwo mutwe nyine.
Wabikosora ute?
Uyu mutwe nta muti ukenera wundi ahubwo ntabwo utinda kuko uko umubiri ugenda ubimenyera nyuma y’iminota nk’2 birashira.
Muri macye izi nizo mpamvu zitera umutwe udaturutse ku ndwara. Twibukeko akenshi umutwe uterwa n’ubundi burwayi nka malariya, kurwara amaso, n’izindi ndwara zinyuranye.
