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Ku bashakanye: dore iby’ingenzi mugomba gukora n’ibyo kwirinda niba mushaka kuryoherwa byimbitse no gutera akabariro

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Ubushake bwo gukora imibonano mpuzabitsina (gutera akabariro) ku bashakanye, nibwo buryo bwa mbere buhuza kandi bugatuma basabana, bityo bagakomeza kunga ubumwe no kuryoherwa n’ubuzima.

Mu byerekeye gukora imibonano mpuzabitsina, iyo umwe ataryohewe bitera umwiryane ndetse n’ubwumvikane bucye mu rugo. Kuri bamwe cyane cyane abagabo bakunda kwirukira imiti ikoreshwa mu kongera ubushake bwo gukora imibonano nyamara akenshi ntacyo ibafasha cg ikabatera ibindi bibazo bitandukanye.

Aha twaguteguriye amabanga n’uburyo busanzwe wabanza kwifashisha kugira ngo urusheho gushimisha uwo mwashakanye. Gusa iyo biramutse byanze, mbere yo gukoresha imiti iyo ariyo yose ni byiza ko mugomba kubanza kubiganiraho mukaba mwashaka n’umuganga w’impuguke akabafasha.

Dore iby’ingenzi ugomba kwirinda niba ushaka kuryoherwa n’igikorwa cyo gutera akabariro

Mu rwego rwo gushimisha no koryoherwa n’icyo gikorwa hari ibintu ukwiye kwirinda, bimwe muri byo:

  • Irinde kunywa inzoga n’itabi: ugomba kwirinda inzoga n’itabi niba wifuza gukora neza imibonano mpuzabitsina. Ubushakashatsi bwerekana ko inzoga cg itabi bibuza igitsinagabo gufata umurego kimwe no kugabanya intangangabo mu mubiri. Aho kunywa inzoga, wakwinywera divayi itukura (red wine) nabwo gacye, kuko yo ituma amaraso atembera neza, ariko ibaye nyinshi nayo ituma bitagenda neza.
  • Irinde mu buryo bwose cg ugabanye stress: ugomba kwirinda cyane stress no gutekereza ibiri hanze y’icyo gikorwa. Stress yangiza ubuzima idasize ubushake bwawe bwo gukora imibonano. Uko stress yiyongera, niko yongera uko umutima utera bityo n’umuvuduko w’amaraso ukiyongera. Ingaruka ziba kubura ubushake bwo gukora imibonano mpuzabitsina. Uburyo bwiza bwo gukemura stress, ni ukubiganira n’umufasha wawe mukareba icyo mwakora, undi muti mwiza wa stress ni sport. Gukora sport bigabanya stress bityo bikongera ubushake bwo kwishimana n’uwo mwashakanye.
    Gukorana sport ku bashakanye byongera ubusabane n’ubwumvikane mu muryango
  • Irinde kurya ibiryo byinshi: kurya cyane bitera kugira ubunebwe no kumva usinzira, cyane cyane iyo ibyo wariye birimo ibinyampeke byinshi (umuceri, ibigori, kawunga, makaroni,…). Ushobora ahubwo kwihitiramo imbuto n’amazi ahagije kuko bizagufasha kugira imbaraga.
  • Kwikinisha byo bigendere kure: cyane cyane ku bagabo kwikinisha cyane igihe kirekire bitera igitsinagabo gutinda gufata umurego. Nubwo hari bamwe bakunda kubikora mbere yo gukora imibonano mpuzabitsina, bagamije kuza gutinda kurangiza nyuma ibi ni bibi cyane, kuko byangiza uburyohe no kwishimana hagati y’abashakanye mu gihe cy’igikorwa.
  • Ugomba kwirinda kunywa ibinyobwa byongera imbaraga (energy drinks): ushobora kwibwira ko ibi binyobwa byongera imbaraga nyamara sibyo. Birimo isukari igufasha kumva ugize imbaraga igihe gito, ariko birangira wumva warushye cyane, bityo ntube wanashimisha uwo mukorana imibonano mpuzabitsina.

Ibiribwa by’ingenzi ugomba kurya kugirango wongere ubushake bwo gutera akabariro ni ibi bikurikira:

  • Umuneke: Ni isoko nziza ya potasiyumu, ikanafasha mu kugabanya umuvuduko w’amaraso. Icyo imineke izagufasha ni ukongera akabaraga muri icyo gikorwa no kurushaho kwishima. Ku bagabo bakunda kuvuga ko igitsina kidafata umurego, umuneke ni umuti mwiza wa mbere.
  • Urusenda: rwongera uburyo amaraso atembera mu mubiri, rwagura imiyoboro y’amaraso. Urusenda kandi rukangura urwungano rw’imyakura (nervous system), rukongera ubushake bwo gukora imibonano mpuzabitsina ndetse no kwifuza uwo mugiye kubikorana.
  • Igutunguru na tungurusumu: ubushakashatsi bwerekana ko byongera ubushake bwo gukora imibonano. Bikangura kandi bikaringaniza testosterone, bityo ikohereza mu mubiri indi misemburo ifasha amaraso gutembera neza.
  • Amagi: isoko ikomeye ya vitamin B, zifasha mu kuringaniza imisemburo mu mubiri. Amagi afasha mu kugabanya stress no gukomeza gufata umurego ku gitsinagabo. Arimo aside z’amino (amino acids) n’aspartic (aspartic acid) zifasha mu gukora testosterone, zikaba kandi ari ingenzi cyane ku myanya myibarukiro y’umuntu.
  • Ubunyobwa: kimwe n’ibindi bikungahaye kuri vitamin B1 (nk’inyama z’ingurube, ibishyimbo,…), ni vitamin y’ingenzi kuko yohereza byihuse ubutumwa ku bwonko, ibi bigafasha byihuse igitsina gufata umurego.

Mu gusoza, reka tuvuge ko ikibazo cyo kutagira ubushake bwo gukora imibonano mpuzabitsina gishobora kuba gito cg kinini; iyo bidakabije bikosoka ukoze ibyo tumaze kuvuga. Iyo ari kinini gishobora kuvurwa n’abaganga bazobereye mu byerekeye iby’imibonano mpuzabitsina.

Ubwumvikane no kuvugana ibibazo byose mu muryango niyo nzira ya mbere yo gukemura ibibazo byose abashakanye bahura nabyo

SRC: UMUTIHEALTH

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