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Ibintu 6 wakwitandukanya nabyo niba wifuza iterambere muri 2020

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Imyitwarire abantu bagira mu buzima busanzwe igira uruhare rukomeye mu kugena uko ejo hazaza habo hazaba hameze. Abantu bageze ku bintu bifatika mu buryo bugaragarira amaso, ntabwo ari uko ari abahanga mu bwenge cyane kurusha abandi, ahubwo ni uko hari ibintu baba barahisemo kugenderaho mu buzima bwabo ndetse bakabyubahiriza nk’aho ari ihame.

Niba ushaka gutera imbere no kugera ku bintu bifatika, abahanga batanze inama z’imyitwarire ugomba kwirinda. YEGOB twabakoreye icyegeranyo cy’ibintu 6 ukwiye kwitandukanya nabyo niba ushaka gutera imbere muri uyu mwaka wa 2020.

1. Guhora ushidikanya

Wabyemera utabyemera nta muntu uba ugomba kugufatira ibyemezo, ubuzima ni ubwawe n’ibyemezo bigomba gufatwa nawe. Gushidikanya bitera kugwingira kw’ibitekerezo wari wifitemo ndetse bikica inzozi z’ahazaza.

Gushaka gutera imbere no gushidikanya ntabwo wabivanga, iyo ushaka kugera ku ntego zawe ugomba gutandukana no gushidikanya ko ibyo ushaka bidashoboka.

2. Kutita ku bintu abandi bavuga

Abantu bazahora bavuga, banenga, bashima , batera umwete, bakwena n’ibindi, ibyo bivuze ko bakora ibyo bashaka byaba ibikubaka cyangwa ibigusenya. Aho rero niho nawe ugomba guhera ukora ibyawe bikurimo ndetse wumva ko bigufitiye akamaro utitaye ku marangamutima yabo.

Impamvu ugomba gukora ibigufitiye akamaro ni uko udashobora kubuza abantu kuvuga cyangwa kugutekereza uko bashaka kandi wowe kubyitaho byakubuza kugera ku iterambere wifuza.

3. Si byiza guhora usubika icyo wari bukore

Ikintu cyo gusubika gahunda wagombaga gukora bituma umuntu atagera ku ntego n’inzozi ze.

Abantu benshi bapfana inzozi babashaga kugeraho bitewe n’uko batigeze bazishyira mu bikorwa ahubwo bahoraga muri nzakora iki, nzakora kiriya.

Ntushobora kuzigera ugera ku ntego niba udashobora gutangira, gutegereza ko hari ibintu uzageraho bihagije ngo ubone gutangira gukora ntibibabo, uzahora iteka wimura gahunda.

Uburyo bubonetse ubukoresha uko buri, ntabwo wazigera ugera kure udatangiriye ku ntambwe imwe.

4. Ubwoba

Ubwoba bw’uko bitazemera cyangwa bw’imbogamizi ni ikintu gituma abenshi badatera imbere. Usanga hari abagira ubwoba by’ibyo abandi bazavuga, bwo kutazagera ku ntego, bwo kudakora umushinga nk’uko wateganyijwe.

Ubwoba ni ikintu kibi cyane bushobora no gutuma intare isiga umuhigo wayo kandi ari mu ishyamba isanzwemo.

Kwitandukanya n’ubwoba, ukiyemeza ni cyo kintu cyonyine gifasha umuntu kuba yagera ku ntego ze.

5. Kuvuga gusa udakora

Ikindi kimungu kibuza abantu gutera imbere, ni uguhoza mu magambo y’ibyo bazakora ariko batabishyira mu bikorwa.

Uko upanga kose ibyo uzakora n’uburyo waba ubivugamo kose ndetse ubiganiriza n’abandi nta kamaro bigira igihe cyose utabishyira mu bikorwa. Ibikorwa biruta amagambo, wavuga make ariko ugakora cyane.

6. Gucika intege ku ikubitiro

Abantu bose bateye imbere, si uko bataba barahuye n’ibibaca intege bitandukanye,ahubwo baba baragize ubutwari bwo kubyihanganamo bagakameza urugendo.

Niba rero ushaka gutera imbere no kugera kure hashoboka uba ugomba guhangana n’ibibazo ntibikubuze gutera imbere.

Nubwo izi nama atari zo zonyine wagenderaho ariko ugerageje kugira iyi myitwarire ukayigenderaho mu buzima bwawe bitinde bitebuke watera imbere.

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inyigisho

Ibintu 5 bitangaje byagufasha kugabanya ibiro utiyicishije inzara

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Waba wibaza impamvu ugerageza kugabanya ibiro ariko rimwe bikiyongera cyangwa bikagutwara umwanya kandi udafite?Abantu benshi bifuza kugabanya ibiro cyane cyane ko tugeze mu bihe benshi bibaza ko ubwiza bujyana n’ibiro umuntu afite.

 

Aha tukaba twagerageje guhitamo uburyo bwagufasha kugabanya ibiro kandi utiyicishije inzara.

Ntiwibagirwe ifunguro rya mu gitondo

Abantu benshi bibwira ko ifunguro rya mu gitondo ryaba ribyibushya cyane,ariko kubyuka ukajya mu kazi ka buri munsi nta funguro rya mu gitondo ufashe ni ikosa,kubera ko iri funguro ariryo rifasha umubiri kwiyubaka no kurinda ingingo z’umubiri wawe kugumana imbaraga mu gihe utegereje irindi funguro.

Gusa ntiwibagirwe kurenzaho imbuto kuri iryo funguro rya mu gitondo.

Menya igihe cyo kugabanya ibiro

Imibiri yacu yakira ibyo turya mu buryo butandukanye,ahari igihe ushobora kuba ubona umuntu afata amafunguro ye ariko agakomeza kuba ku murongo. Igihe rero wumva ko ushaka kugabanya ibiro ugomba kubyishyiramo kandi ubwoko bwawe bukamenya neza ko ibiro bigomba kugabanuka cyane cyane iyo ukoresha ubu buryo bwo kutiyicisha inzara. Ibi bizagufasha kugabanya ibiro byawe kuburyo bwihuse.

Hindura uburyo ubayeho

Aha ntago bisobanuye ko ugomba  gutangira kujya muri siporo, iyo ukoresha ubu buryo bwo kugabanya ibiro kandi ukomeza kurya ni ngombwa ko ureka bumwe mu buryo ubayeho bwa buri munsi.

Tangira kuzamuka mu nyubako ndende ukoresheje ingazi (stairs, escalier) bizagufasha gutwika ibinure nubwo atari byinshi ariko birafasha, Cga ukagabanya kugenda ni imodoka ukajya ugenda n’amaguru cyane

Ushobora kandi gutumira inshuti zawe mukabyina cyangwa se mugatwara amagare nabyo birafasha.

Kurya witonze

Akenshi iyo turi kumeza turarya kugeza igihe twumva duhagiye koko,ariko kugira ngo ugabanye ibiro ni byiza ko mu gihe uri ku meza ugerageza kurya buhoro buhoro unyuzamo ugashyira hasi icyo uri kurisha,ibi ni ingenzi cyane kuko uko ushyize hasi icyo uri kurisha, ubwonko bwumva ko usoje ibi nubigerageza uzatungurwa no kumva ko uhaze kandi wariye ibiryo bike kubyo usanzwe ufata.

Shaka igituma uguma uhuze

Burya abantu benshi bumva ko bashonje iyo ntakintu bafite bakora,niba ibi bikubaho kandi ukaba ushaka kugabanya ibiro gerageza ushake ikintu cyo gukora ndetse wirinde kujya ahantu abantu bari kuvuga ibiryo cg batetse ahubwo ugerageze kunywa amazi.

Aha niho hahandi abantu bareka itabi bagatangira kubyibuha , ntabwo itabi rinanura ahubwo ni uko rituma baba bahuze bakurura imyotsi , noneho mugihe bariretse bakarisimbuza ibiryo .

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Imyidagaduro

Ibidasanzwe utari uzi ku gakingirizo ‘Prudence’

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Amateka y’udukingirizo ntazwi neza kuko hataramenyekana igihe nyacyo twatangiriye gukoreshwa , gusa ikizwi ni uko turamira ubuzima bwa benshi, tukaba na kimwe mu bintu by’ingenzi mu kurengera ubuzima bw’ abaturage.

Bimwe bidasanzwe wamenya ku gakingirizo:

10. Udukingirizo tw’abatarya inyama

Mu bijyanye n’ikoreshwa ry’agakingiurizo kimwe no mu buzima busanzwe, hari bamwe bafite imyumvire yo kudakoresha ikintu icyo aricyo cyose gikomoka ku nyamaswa.

Abemera ibintu gutya ntibashobora no kwambara imyenda yakozwe hifashishijwe uruhu rw’ inyamaswa cyangwa nk’amavuto azikomokaho.

Tumwe mu dukingirizo dukorwa muri proteine zituruka muri bigize amata (caseine), bigatuma hari abatatwifashisha.

Uruganda rwo mu Budage rwitwa Condomi rwatangiye gukora udukingirizo mu ifu ya Cocoa, aho gukoresha iyi caseine isanzwe inifashishwa mu gukora amarange, amavuta afatanya ibikoresho (glue) n’ imiti.

9. Udukingirizo twinshi ntidukwira abagabo b’Abahinde

Inyigo yakozwe n’ ikigo cy’ubushakashatsi mu by’ubuvuzi mu Buhinde muri 2006, cyerekanye ko abagabo b’Abahinde hejuru ya 60% bafite ari igitsina gito cyane ugereranyije n’ubunini fatizo bwagendeweho mu gukora agakingirizo k’abagabo.

Ibi byagiye bigira ingaruka ku dukingirizo tumwe tugacika, utundi tukivanamo mu gihe cy’imibonano mpuzabitsina, byanakwirakwije ubwandu bw’ agakoko gatera SIDA.

Minisiteri y’ ubuzima yatangaje ko indwara zandurira mu mibonano mpuzabitsina mu bakiri bato zikubye 5 mu myaka icumi ishize.

Yagize iti “Biraterwa n’ uko 43 % by’ urubyiruko bahitamo udukingirizo turuta ibitsina byabo, bagatinya gusekwa ko bafite ibitsina bito cyane.”

8. Ambulance zitanga udukingirizo

Bamwe mu batanga serivisi bitwa “condom ambulances” basanganwe akazi ko kugeza ku bantu udukingirizo mu byumba byabo.

Iyi serivisi yamenyekanya cyane itangwa n’umunyeshuri mu mwaka wa kabiri muri kaminuza ya New Jersey, witwa Kyle McCabe, wajyanaga udukingirizo ku bamuhamagaye, akishyuza amadolari 3 agakingirizo kamwe, n’amadolari 15 ku dukingirizo 10 bitewe n’ uko ibintu byifashe.

Yanabasinyiraga amasezerano ko atazongera kubazanira udukingirizo igihe cyose utwo abahaye tutabanogeye.

Ubucuruzi bwa Kyle bwaje gutuma mu 2014, abajyanama b’ubuzima b’abanya- Suwede bagura imodoka eshatu zo kugeza udukingirizo ku bakundana bagiye gukora imibonano mpuzabitsina badukeneye.

7. Tumwe mu dukingirizo turaribwa

Umugabo ufite resitora muri Hong Kong witwa Alvin Leung yakoze agakingirizo barya yise “Sex on The beach”.

N’ubwo iki kiribwa ngo kiganwa cyane n’abakunzi b’ iyi resitora, igitekerezo cya Leung cyo ni ukugabanya ubwandu bw’agakoko gatera SIDA n’izindi ndwara zandurira mu mibonano mpuzabitsina zugarije Hong Kong.

6. Agakingirizo na Kiliziya Gatolika

Ikoreshwa ry’ agakingirizo ryakomeje guteza impaka ndende mu bayobozi ba Kiliziya Gatolika, havugwa ko udukingirizo dushobora guhabwa umwanya nk’uburyo bwo kurinda Virusi itera Sida ikomeje kuyogoza Afurika yo munsi y’ubutayu bwa Sahara.
Ireland nk’igihugu gifite abakirisitu Gatolika benshi, cyigeze guhagarika iyinjizwa ry’ibintu byose bifasha mu kuboneza urubyaro kugeza 1979.

Mu 1985 nibwo guverinoma yasabye ko habaho gucuruza udukingirizo mu buryo bweruye.

5. Bill Gates yatanze amadolari ibihumbi 100 yo gukora udukingirizo

Umuherwe Bill Gates, usanzwe uzwiho gutera inkunga imishinga itandukanye mu nzego z’uburezi, kurwanya indwara n’ iyindi, mu 2013 yatangaje ko yifuza gufasha abantu akabatera inkunga y’ibihumbi 100 by’ Amadolari bagakora udukingirizo tugezweho.

Twagombaga kuba udukingirizo dufite umubiri muto cyane, kandi twizewe kuko hari abagabo banga kwambara udukingirizo dusanzwe bavuga ko tudatanga umunezero usesuye.

Iyo nkunga zahawe Kaminuza ya Manchester n’iya Oregon, zikora utwo dukingirizo .

4. Kwemerwa n’ amategeko

Ireland nicyo gihugu cyonyine cyigeze kugira amategeko abuza agakingirizo. Leta Zunze Ubumwe za Amerika nazo zagize igihe cyo kutumva neza udukingirizo.

Mu 1838 ubwo Charles Goodyear yari mu gikorwa cye cyo gutunganya amapine, uruganda rwakoraga udukingirizo rwaraturitse.

Rwaje guhomba bikomeye, bituma mu mu 1873 hatorwa itegeko ribuza guhererekanya ubutumwa bw’imibonano mpuzabitsina no gukoresha ibikoresho bitera ibyishimo biganisha ku mibonano mpuzabitsina n’ udukingirizo.

Mu ntambara ya mbere y’ Isi, Amerika nicyo gihugu kitahaye abasirikare bacyo udukingirizo byabaviriyemo n’indwara zinyuranye.

Kuri ubu, muri Amerika gutunga udukingirizo bishobora kwifashishwa mu kugushinja ibyaha, bigatuma hari abicuruza batinya kutugendana.

3. Urufuro (Spray) ku dukingirizo

Mu gihe bizwi ko udukingirizo tugira ingano imwe twitezwe gukwira abagabo bose, Umudage akaba n’umwarimu w’inyigisho zirebana n’imibonano mpuzabitsina, Jan Vincenz Krause yakoze agasa n’agahombo umugabo yinjizamo igitsina cye, kigahita kijyaho urufuro rurinda indwara.

Imbogamizi yabayeho kuri ubu buryo ni uko rufata iminota ibiri cyangwa itatu gusa rukaba rwumye.

2. Mu mikino olempike buri mugabo yari yandikiwe udukingirizo 35

Mu mikibo Olimpiki, ni hamwe mu hakenerwa udukingirizo mu buryo bukomeye.

Mu mikino Olimpiki yabereye i Sydney mu 2000 yitabiriwe n’abagabo 6,582, hakwirakwizwa udukingirizo 70,000 ku buryo buri muntu yari yandikiwe udukingirizo 10.

Bitunguranye twaje kubashirana, batumiza igitaraganya utundi 20,000 .
Mu mikino y’umwaka ushize wa 2014 yabereye Sochi mu Burusiya, hatanzwe udukingirizo 100,000, buri mukinnyi yandikiwe udukingirizo 35.

1. Udukingirizo n’intambara y’ubutita

Intambara y’ubutita yagiye irwanwa n’inzego zinyuranye. Inzego z’ubutasi nka CIA na KGB zakoze ibishoboka mu guhangana n’umwanzi.

Bakoreshaga ibintu binyuranye mu butasi, nko mu gikorwa bise “Operation Acoustic Kitty,” aho bohereje injangwe yashyizweho micropfone yumviriza amajwi. Udukingirizo natwo turi mu byakoreshejwe muri ibi bikorwa.

Hari amakuru avugwa ko Urwego rushinzwe ibikorwa muri CIA, OPC (Office of Policy Coordination), rwazanye igitekerezo cyo kujya runaga udukingirizo tunini twanditseho ko twakorewe muri Amerika, “Made in the USA. Medium” mu ngabo z’Ibihugu byunze ubumwe by’ abasoviyete, USSR, mu rwego rwo kubica mu mutwe.

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inyigisho

Reba amafunguro 5 y’ingenzi yagufasha gusinzira neza.

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Muri iyi nkuru tugiye kureba amafunguroy’ingenzi ushobora gufata akagufasha gusinzira neza.
Amafunguro 5 y’ingenzi yagufasha gusinzira neza

1. Amata ashyushye

Amata ashyushye (cg akazuyazi) kuva cyera yagiye akoresha nk’umuti wo kubura ibitotsi. Yuzuyemo ibituma usinzira nka tryptophan, melatonine, vitamini D ndetse na kalisiyumu.
Kuba wafata akarahuri k’amata ugiye kuryama bishobora kugufasha gusinzira neza.

2. Amafi

Cyane cyane akungahaye cyane ku binure bya omega-3 (nka salmon, fish fillet n’izindi). Vitamin D na omega-3 fatty acids bifasha mu kuringaniza mu mubiri umusemburo wa serotonin. Serotonin akaba ariwo musemburo urekurwa n’ubwonko mu kugena gusinzira no gukanguka uko bikwiye.

Uretse ibi amafi akizeho, abonekamo kandi imyunyungugu y’ingenzi yitabazwa mu gusinzira neza harimo; potasiyumu, manyesiyumu, fosifore, zinc n’indi.

3. Umuceri w’umweru

Umuceri uribwa na benshi kandi kenshi. Nubwo udakungahaye cyane (ugereranyije n’umuceri w’igitaka) kuri fibres, intungamubiri ndetse n’ibirinda umubiri uburozi (antioxidants), ariko ukize cyane ku binyamasukari byinshi (carbohydrates).

Ubushakashatsi bwagaragaje ko kurya ibyo kurya byongera isukari mu mubiri (high glycemic food) mbere yo kuryama bishobora gufasha gusinzira neza.

Nubwo ariko uyu muceri wagufasha gusinzira neza, ni byiza kuwurya mu rugero kubera intungamubiri zibonekamo ndetse na fibres ari nke.

4. Lettuce (cg salade)

Abantu benshi usanga nijoro bahitamo kwirira salade gusa, izi mboga za lettuce zikunze gukoreshwa cyane kuri salade zifasha mu kurwanya kubura ibitotsi, bityo zikagufasha gusinzira neza.
Ikinyabutabire kiboneka muri lettuce kizwi nka lactucin, gifasha mu gusinzira neza cyongera amasaha umara usinziriye no kugabanya igihe umara ku buriri utarasinzira.

5. Almonds

Utu tubuto duto dufasha umubiri kuruhuka neza
Almonds (utubuto tujya kumera nk’ubunyobwa) dukize cyane kuri melatonin, umusemburo ufasha mu kugena igihe cyo kuryamira no kubyukira.

Guhekenya utu tubuto mbere yo kuryama bishobora kugufasha gusinzira neza.

Uretse ibi kandi hari ibindi bishobora kugufasha kubona ibitotsi no gusinzira neza:

  • Icyayi cya chamomile (chamomile tea)
  • Umuneke : nayo ikize cyane kuri tryptophan ndetse na magnesium byose by’ingenzi mu gutuma ubasha gusinzira neza.
  • Cheese/Fromage: ibonekamo cyane casein, iyi ikaba proteyine y’ingenzi dusanga mu mata, nayo igafasha mu gusana no gutuma imikaya ikura mu gihe uyifashe mbere yo kuryama.

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inyigisho

Ibyo umugabo akwiye kwirinda bishobora gutuma umugore azinukwa urukundo mu igitanda

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Bibaho kuba umugore yakwangira umugabo we ko bakorana imibonano mpuzabitsina ndetse akaba anashobora kuyishaka gake birimo no kuyizinukwa burundu bitewe n’impamvu zitandukanye zirimo n’izo tugiye kurebera hamwe.

Imyitwarire nk’iyi ku mugore, ishobora guteza ibibazo byinshi mu muryango kuko gutera akabariro hagati y’abashakanye ari umusingi wo kurwubaka rugakomera.

Urubuga elcrema rwagaragaje impamvu zishobora gutuma umugore yanga imibonano mpuzabitsina kandi yarashatse.

1.Umunaniro ukabije

Umunaniro ukabije (stress) ni impamvu nyamukuru ishobora gutuma umugore ashaka gake cyane imibonano mpuzabitsina,iyo rero atabona umwanya wo kuruhuka bishobora kurangira ayizinutswe burundu.

Umunaniro ukabije wonyine ku mugore ushobora gutuma urugo rusenyuka igihe atajya yumva ashaka gukora imibonano mpuzabitsina.

2.Uburakari

Iyo hari amakimbirane hagati y’abashakanye, umugore ashobora kugira uburakari cyangwa urwango ku mugabo we kubera ibitagenda neza akazinukwa gukorana na we imibonano mpuzabitsina.

Ku bagore kugira ngo bashake imibonano mpuzabitsina bisaba ko ibyiyumviro byabo biba bimeze neza nta kimuhangayikishije; iyo rero hari ibitangenda ntashobora gushaka imibonano mpuzabitsina.

3.Igihe imibonano imubabaza cyane

Igihe umugore ababara uko akoze imibonano mpuzabitsina, bimuviramo kwanga urunuka icyo gikorwa kuko kimubabaza aho kumushimisha.

Hari igihe umugore iyo atagiye kwivuza agakomeza guhatiriza bigera igihe noneho bikamuviramo kuzinukwa no kutazongera gukora imibonano. Ni byiza kubikumira hakiri kare.

4.Igihe kidakwiriye

Bitewe n’aho muri n’ibihe murimo,umugore ashobora kukwangira ko mukora imibonano mpuzabitsina,wenda yahagaye cyangwa abona ko ari ahantu hadakwiriye kuba habera icyo gikorwa.

5.Igitutu kirenze cyangwa agahato

Gushyirwaho igitutu cyangwa agahato ku mugore na byo bituma yanga imibonano mpuzabitsina.

Igihe uhatira umugore wawe gukora imibonano mpuzabitsna , utamubajije uko yifuza ko byagenda, wenda ngo abe ari we uhitamo ku bushake bwe uko biri bugende,ashobora kuguhakanira akabyanga byose.

6.Igihe umugore yumva ko adakunzwe

Kuba umugore yakumva adakunzwe n’umugabo we ,bishobora gutuma atamwishimira akumva ndetse batakorana imibonano mpuzabitsina.

Igihe umugabo yibuka umugore we ari uko agize ubushake bw’imibonano mpuzabitsina, mu bindi bihe ntamwiteho, ni we uba yatumye umugore atamwishimira kuko umugore aba amufata nka rubanda rusanzwe aho kuba inshuti ye magara.

Abanyarwanda bavuga ko ‘ibuye ryagaragaye ritaba rikishe isuka’, ni byiza gukosora amakosa nk’ayo urugo rwawe rutarasenyuka.

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inyigisho

Ingaruka mbi zo kuryamira n’uburyo wabyirinda

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Gusinzira mu buzima bw’umuntu ni igikorwa cy’ingenzi cyane , ari nayo mpamvu mu masaha 24 umunsi ugira , amenshi muri yo umuntu ariyo akoresha aryamye kurenza ibindi bikorwa byinshi akora bitandukanye muri ayo masaha. Kuryama  uko bikwiye abahanga bavuga ko ari ukuryama umuntu akurikije  igihe  n’amasaha bigenewe, imikorere  y’umubiri we hashingiwe no kukigero cy’imyaka y’ubukuru .Ibyo bikaba bifasha ubwonko bwe gukora neza, umubiri ukagira imbaraga zituma ugera ku byo ashaka gukora. Iyo umuntu aryama neza uko bikwiye bimufasha kwirinda zimwe mu ndwara zikomeye nk’umubyibuho ukabije, diyabete, indwara z’umutima no gupfa urupfu rutunguranye.

Kuryama neza ntibivuze kuryama amasaha yose cyangwa menshi birenze. Kuko no kuryama igihe kinini bishobora kugira ingaruka ku mubiri nk’uko kuryama igihe gito bigenda. Ushobora kwibaza amasaha nyirizina waba ugenewe yo kuryama ushingiye ku myaka y’amavuko ufite ariyihe.

1.Umwana umaze amezi kuva kuri 0 kugera ku mezi atatu akwiye kuryama amasaha nibura hagati 14-17 ku munsi.

2.Umwana umaze amezi 4-kugera kuri 11 akwiye kuryama amasaha hagati ya 12-15 ku munsi.

3.Umwana umaze amezi kuva kuri 11 ,kugera ku myaka 2 y’ubukuru akwiye kuryama amasaha hagati ya 11-14 ku munsi.

4.Umwana kuva ku myaka 3- kugera kuri 5 akwiye kuryama amasaha nibura hagati ya 10- 13 ku munsi.

5.Umwana kuva ku myaka 6 kugera kuri 13 akwiye kuryama nibura amasaha hagati ya 9-11 ku munsi.

6.Ingimbi kuva ku myaka 14 kugera kuwa 17 bakwiye kuryama nibura hagati y’amasaha 8-10

7.Ingimbi kuva ku myaka 18 kugera kuba 25 y’ubukuru baryama hagati y’amasaha 8-10

8.Abafite kuva ku myaka 26-64 bakwiye kuryama nibura hagati y’amasaha 7-9 ku munsi.

9.Naho abafite hejuru y’imyaka 65 y’ubukuru bakwiye kuryama amasaha 7-8.

Aya niyo masaha ukwiye kuba nibura waryama kugirango umubiri wawe n’ubwonko bwawe bibe byakora neza , iyo umuntu aryamira cyangwa se ntaryame amasaha akwiye nibwo usanga umuntu afite ibibazo byinshi mu mikorere y’umubiri we. Ibi bikurikira ni bimwe mu bibazo by’umubiri bishobora kuba byaterwa nuko umuntu adakurikiza uburyo bumubereye asinzira.

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1.Kubyibuha bikabije
Hari isano hagati yo kuryamira cyane n’umubyibuho ukabije. Mu gihe uryamye amasaha menshi, bituma igihe umara ukoresha umubiri wawe kigabanuka, uko utawukoresha niko ibiro byiyongera bitewe nuko calories zitwikwa ku rugero rwo hasi.

2.Kuribwa umugongo : Niba ukora akazi kagusaba kwicara cyane, wagera mu rugo ugahita uryama, niko ibyago byawe byo kurwara umugongo byiyongera cyane.Kumara igihe kinini uryamye mu buryo bumwe byongera uburibwe bw’umugongo kuko imikaya n’amagufa aba abangamiwe cyane, kubera guhora ahantu hamwe.

3.byongera ibyago byo kwibasirwa na diyabete: Kuryama igihe kirerire bishobora guhindura imikorere y’umubiri mu buryo ukoresha isukari, bikongera ubwinangire bw’umusemburo wa insulin, bityo isukari ikaba nyinshi mu maraso.Kumara igihe kinini wicaye ntacyo ukora (nko mu gihe uryamye) ndetse n’umubyibuho ukabije ni bimwe mu byongera cyane ibyago byo kurwara diyabete.

4.Byongera ibibazo byo kurwara umutima: Uko uryama igihe kirekire niko umutima wawe ubigenderamo. Uba uri kugenda wongera ibyago byo kwibasirwa n’indwara z’umutima.
Kuryama igihe gito byongera ibyago ku kigero cya 18% byo kwibasirwa n’indwara ya stroke mu gihe kuryama igihe kirekire byongera ibyago ku kigero cya 46% byo kwibasirwa n’iyi ndwara.

5.Bitera imikorere mibi ku bwonko: Kuryama igihe kirekire bishobora guhindura ubushobozi bw’ubwonko, kuko bituma busaza vuba. Iyo usinzira amasaha menshi bishobora guhindura isaha yo mu mutwe (ubu ni uburyo ubwonko bubasha gutandukanya umunsi n’ijoro, kuryama no kubyuka), bikaba byatera imihindagurikire mibi ku miterere y’ubwonko n’ubushobozi bwo kwibuka bugatangira kugabanuka.

6.Byongera kuribwa umutwe :Ibi bishobora kuba byarakubayeho, niba nawe ujya uryama igihe kirekire ukumva uribwa umutwe, biterwa n’imihindagurikire mu bihererekanyamakuru ku bwonko (neurotransmitters) cyane cyane serotonin igihe usinziriye.
Kuribwa umutwe bishobora guterwa kandi n’isukari iba yagabanutse cyane cg umwuma mu mubiri, uterwa no kumara igihe kinini uryamye.

7.Bishobora gutera kwigunga bikabije: Nubwo kimwe mu bimenyetso byo kwigunga bikabije (depression) ari imihindagurikire y’uburyo usinzira, byaragaragaye ko kuryama igihe kirekire bigira icyo bihindura kuri mood yawe bikaba byatera depression. Kuryama cyane bihindura ihererekanya makuru ku bwonko ; aho imisemburo ya dopamine na serotonin igabanuka cyane bikaba byatuma wumva ubabaye cyane, akanyamuneza  kakagabanuka.

Kuryamira bituma umuntu apanga imigambi mibisha akabura amahoro ( Photo internet).

Bimwe mu byagufasha gusinzira neza, harimo :

Kugerageza kuryama no kubyukira amasaha adahinduka
Kuryama ahantu hasa neza, hadasakuza kandi hari urumuri ruke rushoboka cg ntarwo
Kwirinda kureba tekevision, mudasobwa cg gukoresha telephone ugiye kuryama
Kwirinda kunywa ikawa, inzoga wenda kuryama kuko bizatuma usinzira nabi
Shaka uburyo ibintu ukora ukibyuka bidahinduka, ugire gahunda imwe, ku buryo bizakurinda gutinda cyane mu buriri.

Tubifurije kugira amagara mazima.

SRC: CELEBZMAGAZINE

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