HARAGIRIMANA Dieudonne
Ubwonko ntabwo aricyo gice kinini mu bice bigize umubiri w’umuntu ariko ni kimwe mu bice bigenga muntu kandi bigenzura utindi duce twose tumuriho kuva ku rwara rw’ino kugeza ku musatsi,Nyamara n’ubwo Ubwonko ari igice cyo kubahwa ndetse cyo kubungwabungwa ku buryo buhambaye abantu bose ntabwo ariko babufata mu buryo bukwiye ari nayo ntandaro yo kurwara indwara y’umutwe udakira cyangwa kugira ubundi burwayi ku mubiri ,nko guhorana amavunane cyangwa guhora wumva ushaka gusinzira mbese mu buzima bwawe wumva ibihe byose byaba ibyo kuruhuka.
Hano hari ibuntu byagufasha kubungabunga ubwonko bwawe :
- irinde umunaniro (Stress Management)
Ni byiza ko ubanza kumenya ubwoko bw’ubwonko bwawe kugira ubashe kumenya uburyo uburinda Stress,urugero ubwonko bwawe bushobora kuba bukunda kandi bugashaka ibinti biri kumuronko kandi byateguwe (LH) cyangwa se bukaba bwishimira kubona no gukora ibishya,bitari biteganyihwe (RH),n’umara kumenya ibi ku bwonko bwawe bizagufasha kumenya byinshi kuri wowe ubwawe n’imibanire yawe n’abandi ,urugero Impamvu udakunda gusiga ibintu bitarangiye(LH),impamvu ibintu bicukumbuye cyane bikurambira (RH),N’umara kumenya ubwoko bw’ubwonko bwawe bizagufasha kumenya ibyo wirinda kugira ubashe kunganya LH na RH mu buzima kuko aribyo byafasha imikorere y’ubwonko bwawe.
2.Irinde Stress kuko ari uburozi ku bwonko bwawe.
Umuhanga mu buvuzi bwo mu mutwe,Erickson Milton yaravuze ati” nuramuka uhuye n’umuntu akagutera kumva umeze nabi,utiyishimiye -jya wirukirakure ,ikibabaje n’uko rimwe na rimwe twemerera abantu batatunezeza bya burundu ,tukabemerera bakagira uruhare mu buzima bwacu bw’igihe kirekire kugira tubashe kuronka urubyari no kubaka ,n’ukuvuga ko turi gutanga ibyishimo by’ubwonko n’ubuzima bwacu kugira tubashe kuba muri iy’isi.birakwiye ko wirinda umutwaro ku bwonko bwawe maze buri bintu byose ukagira uko ubyakira kandi ndetse ukabyoroshye niyo byaba biremereye.
3.Kwiherera no kwitekerezaho(Mediatation)
Iyo ufashe igihe cy’iminota 5-10 ,wiherereye ,witekerezaho,bifasha ubwonko bwawe kwiyakira no kukwakira maze bugatangira umunsi ari bushya n’ukuvuga nta mitwaro y’ibyo waraye unyuzemo bugifite ,ningombwa ko rero mu gihe witekerezaho uhereza ibitekerezo byawe icyerekezo cyaho ushaka kubiganisha kandi ugafata umwanzuro wa buri kimwe.
4.Ibitosti.
Ku muntu mukuru ,igihe cy’ibitotsi by’amasaha 7-8 bifasha ubwonko bwe kuruhuka no kwiyongerera ingufu zo gukora cyane,niyo mpamvu muntu akwiye kuryama kandi agasinzira amasaha ya genwe kuko n’imodoka zigera igihe zikaruhuka bitewe n’imiterere ya moteri zayo,kandi nk’uko ubizi iyo zikoze cyane ubutaruhuka n’amazi zishyirwamo ntacyo amara kuko birangira zifashwe n’inkongi ,N’uko rero n’indwara y’umunaniro Ihirika abataeri bacye buri munsi ku isi.
5.Ganira n’abo wizeye.
Kimwe mu bishengura muntu n’ukwiherera ibyo aba yise urusobe ,bihora bimugarukira iyo ari wenyine bikamutera gusuhuza umutima,niyo mpamvu nyir’ugutekereza iyo abiganirije uwo yizeye ,aba atuye ibyo yitaga umutwaro ndetse ubwonko buba bubibitse busa n’uburuhutse.
6.Bukoreshe cyangwa ubuhombe.
Iyo ufite ubunebwe bwo gutekereza no kugira ikintu gishya wakora mu buzima ntabwo ubwonko bwawe bugira icyo bwisumburaho niyo mpamvu aba aringombwa kugira ikintu gishya ugerageza mu buzima bwawe,ndetse byaba byiza ukinnye imikino igoye nka Video Game cyangwa ugatangira umushinga mushya kuko uko bukora ibishya niko bwagura ingufu zabwo kandi ni nako nyirabwo arushaho kugira imitekerereze ihambaye.
7.Rya imbuto n’imboga.
Imbuto n’imboga zirimo ibyitwa Fibers, ,izi Fibers zifasha cyane imikorere n’imikurire y’ubwonko.
8.Irinde kunywa inzoga ku buryo bukabije
9.kora Sport kandi wirinde ibintu birimo isukari nyinshi kuko iba irimo Glucose kandi Glucose nyinshi yangiza ubwonko.
