HARAGIRIMANA Dieudonne
Hari ingeso cyangwa imigirire runaka ishobora kwangiza ubwonko bw’umuntu bukaba bwatakaza umurongo nyawo busanganywe kugeza bwangiritse cyane.
Ibi binyura mu kwangiza uturemangingo tw’ubwonko bigatuma habaho ijagarara mu mitekerereze, agahinda gakabije, uburakari budasanzwe, kwigunga n’ibindi biturutse kuri zimwe mu mpamvu tugiye kubabwira muri iyi nkuru.
1. Gusiba ifunguro rya mu gitondo:
Ifunguro rya mu gitondo ni ingenzi mu mafunguro agize umunsi kandi kureka iri funguro bishobora gutuma ugira isukari nke mu maraso bikaba byakwangiza ubwonko cyane.
Ubwonko bukoresha imbaraga kurenza ibindi bice by’umubiri, bityo gusimbuka amwe mu mafunguro bituma imbaraga zitakara bukaba bwatangira gucika intege no kutabasha kumva no gusubiza ibyo bwakiriye nk’uko bisanzwe.
2. Umunabi udashira:
N’ubwo rimwe na rimwe guhangayikishwa ari byiza ku mubiri kuko biwutegura guhangana n’akaga, imihangayiko idakira yubaka imisemburo ya cortisol mu bwonko kandi igatera kwangirika kurambye. Guhangayika karande kandi byica selile z’ubwonko bigatuma imikorere y’ubwonko igabanuka.
3. Gucikiriza ibitotsi kenshi:
Kudasinzira neza nabyo biri mu bitera iyangirika ry’uturemangingo tugize ubwonko. Niba rero ubonye ko ukunze kubura umwanya wo kuryama, ibuka ko kwiha umurongo ari umuti wa byose.
4. Umwuma:
Ubusanzwe umubiri ugizwe na 70% by’amazi afasha mu mikorere yawo ndetse n’ubwonko. Ingaruka z’umwuma rero zigira ingaruka zihuse ku bwonko ku buryo nibura amasaha abiri yonyine uri nko mu myitozo ngororamubiri nta mazi bishobora kugusigira iyangirika ritoroshye ry’ubwonko.
5. Kurya cyane:
Ubushakashatsi butandukanye bugaragaza ko kurya cyane, umubyibuho ukabije bifitanye isano no guta umutwe. N’ubwo rero warya cyane ushobora gusonzesha ubwonko bwawe ubwambura imbaraga utabizi.
6. Isukari nyinshi:
N’ubwo umubiri n’ubwonko bikenera isukari mu mikorere yabyo, iyo ibaye nyinshi bihoraho byangiza uturemangingo turimo n’utugize ubwonko. Bituruka ku kuba umubiri utangira kugira inyota yo gukura intungamubiri nyinshi mubyo uba wariye, ugacura ubwonko bukagorwa no kubona imbaraga zo gukora neza.
7. Kunywa itabi:
Kunywa itabi bigira ingaruka mbi nyinshi ku mubiri kandi byangiza ingirabuzima fatizo n’imitsi mu bice by’ubwonko bigenzura uburinganire, guhuza, no kugenzura ibyo ubwonko bushinzwe gukora. Ibi kandi binangiza cortex, igice gishinzwe inzira z’ururimi, kwibuka no kwiyumvisha.
