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Niba ushaka ko ubwonko bwawe bukora neza zirikana ibi bikurikira

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Uko iterambere rigenda ryiyongera usanga ari nako imikorere idufasha kubona ibidutunga igenda ihindagurika.

Ubusanzwe ibikorwa dukora buri munsi biri mu bice 2. Igice cya 1 ni ibikorwa bisaba imbaraga z’umubiri nko guhinga, kunyonga igare, gutwara imizigo, n’ibindi dukoresha imbaraga. Igice cya 2 ni ibikorwa bisaba gukoresha ubwonko cyane kuruta umubiri. Muri byo twavuga ubuvuzi, ubucuruzi, kwakira abantu, akazi kanyuranye ko mu biro, kwigisha n’ibindi.

Nyamara kandi nkuko abakoresha imbaraga z’umubiri bakenera kurya no kuruhuka kugirango imikorere yabo igende neza, ni nako ubwonko bukenera ibinyuranye kugirango bubashe gukora neza.

Muri iyi nkuru tugiye kurebera hamwe icyakorwa, ngo ugire ubwonko bukora neza kandi ku gipimo cyo hejuru

Ibyagufasha kugira ubwonko buzima kandi bukora neza

1. Korera ahantu heza

Ahantu heza ntibivuze kuba hasukuye gusa ahubwo ni ahantu ukorera ukumva ko utuje, hatari umucyo mwinshi wakangiza amaso cyangwa umwijima, hadakonje cyane cyangwa ngo habe hashyushye bikabije. Ubushyuhe ntibukwiye kujya munsi ya dogere 20 za Celsius, naho urumuri ntirurushe ingufu umucyo usanzwe w’izuba. Umucyo urusha ingufu urumuri rw’izuba utuma hakorwa cortisol nyinshi bigatera kunanirwa ubwonko no kugira stress.

2. Korera ahantu hari ibirangaza bicye

Ibirangaza bivugwa hano ni urusaku rucye, abantu baringaniye n’ibikorwa bidatuma urangara. Ubushakashatsi bugaragaza ko niba ushaka gukoresha ubwonko cyane atari ngombwa kujya ahantu hiherereye cyane ahubwo niyo wajya ahantu banywera icyayi cyangwa ikawa, bituma utekereza ku gipimo cyo hejuru. Urusaku ntirugomba kuba rurenze ariko 70decibels (igipimo cy’urusaku).

3. Umva umuziki utuje

Umuziki ni ingenzi ku mikorere y’ubwonko kuko utuma umusemburo wa dopamine ukorwa ku bwinshi ibi bigafasha ubwonko gukora no gukanguka. Utuma ubasha guhanga udushya, kugira ibitekerezo byagutse no gufata imyanzuro ikwiye.

Umuziki utuje ufasha gukora akazi neza

4. Fata umwanya wo kwigunga

Iterambere ryazanye byinshi rizana n’imbuga nkoranyambaga. Hari za Facebook, Whatsapp, Imo, Viber, Telegram n’izindi mbuga zituma abantu batakibona umwanya wo kuba bonyine ngo bitekerezeho. Usanga ahubwo muri cya gihe turangije imirimo, tudafite icyo gukora ariho duhugira kuri internet. Ibi bituma ubwonko butabasha kwaguka ahubwo ibitekerezo byawe bigasyigingira. Fata byibuze akanya ukitse imirimo wicare wenyine ahantu ufate akanya ko gutekereza no kwitekerezaho. Ibi bizafasha ubwonko bwawe gukora no gufunguka. Ndetse binagufasha kumenya uko usabana n’abandi.

Gufata akanya ko kuba wenyine byongerera ubwonko ingufu

5. Kora kimwe kimwe ukwacyo

Abanyarwanda bajya guca umugani ngo imirimo ibiri yananiye impyisi ntabwo babivugiye ubusa. Nubwo uba wumva wakora byinshi icyarimwe ariko burya binaniza ubwonko ku buryo buri cyose utagikora neza. Nubwo bikorwa mu kurengera umwanya rimwe na rimwe, ariko uzasanga gukora byinshi icyarimwe bibyara amakosa menshi kuruta gukora buri cyose ukwacyo wagishyizeho ibitekerezo cyonyine.

6. Fata amafunguro afasha ubwonko

Mu mikorere yabwo ya buri munsi bukenera amafunguro abufasha gukora neza no kutangirika. Amafunguro y’ingenzi mu mikorere y’ubwonko harimo inkeri, amafi, ibihwagari, avoka, amagi, ikawa, the vert, shokola yirabura, yawurute n’impeke zuzuye (umuceri, ingano, amasaka, uburo, …). Naho ibyo ukwiye kwirinda kuko byangiza ubwonko bwawe harimo ibiryo birunze cyane, amafiriti, ibyo kurya bikorerwa mu nganda, inyama zitukura.

Gerageza amafunguro meza ku bwonko

7. Fata akanya ko gutembera mu gashyamba

Bumwe mu bushakashatsi bwakozwe bugaragaza ko gufata akanya ugatemberera ahantu mu biti n’udushyamba byongera igipimo cy’ubwenge bwibuka ku rugero rwa 20%. Gutemberera mu dushyamba bifasha ubwonko kuruhuka naho gutemberera mu mugi birabunaniza kuko mbere yo kwambuka uzabanza urebe niba nta kinyabiziga kikugonga, urusaku, n’ibikorwa binyuranye birangaza cyane. Niba utabasha gutemberera mu gashyamba wareba amafoto yerekana ubwiza bw’ibyaremwe buri foto ukajya uyitindaho.

8. Kora meditation

Nkuko ukora siporo ngo ukomeze imikaya yawe ni nako meditation ifasha ubwonko gukura no gukomera.

Ubushakashatsi bugaragaza ko uretse kubufasha gukora neza, binarinda kwiheba, ubwoba, uburakari no guhangayika.

9. Andika gahunda ukore urutonde

Usanga abantu benshi babyuka batazi icyo bari bukore ugasanga umunsi wose urangiye agihuzagurika. Ubushakashatsi bwerekana ko kwandika ibyo ushaka gukora uretse kugufasha kubyibuka binatuma amaraso abasha gutembera mu bwonko bikabwongerera ingufu.

10. Fata akanya ko kuruhuka

Ibi byose byavuzwe bizagirira akamaro ubwonko mu gihe uzaba wafashe akanya ko kuburuhura. Akaruhuko k’iminota 25 gusa mu kazi gatuma urushaho gukora neza mu masaha akurikiraho.

Niba ushaka kuba maso no kwita kubyo uri gukora fata akaruhuko hagati y’iminota 10 na 20. Bizakongerera ingufu mu masaha agera kuri 2 akurikiraho

Niba uri kwiga ukananirwa ruhuka byibuze isaha. Nyuma yaho uzabasha gufata neza

Ibi sibyo gusa bizagufasha kugira ubwonko bukora neza gusa ibi ubyitayeho byazafasha mu mikorere yawe ya buri munsi.

SOURCE: UMUTIHEALTH

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