Umutwe udakira : Ibiwutera n’uko wabasha kuwirinda

Kurwara umutwe ni ikintu rusange ku bantu dore ko nko mu gihe cy’izuba ho usanga benshi bahorana imiti iwuvura cyangwa bagahorana amazi yo kubafasha kuwurwanya. Nyamara nubwo bimeze gutyo, hari abagira uburwayi bw’umutwe budakira ku buryo usanga ariyo ndwara ibazahaza mu buzima bwabo. Nubwo kurwara umutwe biba bigaragaza ahanini ikitagenda neza mu mubiri, kuwurwara bihoraho bigaragaza ikintu gikomeye kiba gikwiye gukurikiranwa n’abaganga.

Ni iki gitera umutwe udakira?

Nkuko tubivuze kurwara umutwe biba bigaragaza ko mu mubiri hari ikitagenda neza. Kubura amazi mu mubiri, kunanirwa, indwara z’amaso ni bimwe mu bitera umutwe muri rusange. Kuwurwara bihoraho bishobora guturuka kuri imwe cyangwa nyinshi mu mpamvu zikurikira:

• Kubyimba cyangwa ibindi bibazo biba ku miyoboro y’amaraso yo mu bwonko n’ikikije ubwonko, harimo n’indwara ya stroke
• Indwara ziterwa na mikorobe nka mugiga
• Ibibyimba ku bwonko
• Gukomereka bikagera ku bwonko
• Gukoresha nabi kandi kenshi imiti y’umutwe. Aha bivuze gukoresha iyi miti iminsi irenze ibiri mu cyumweru cyangwa irenze icyenda mu kwezi

Nubwo izi ari zo mpamvu nyamukuru zitera umutwe udakira, hari ibyongera ibyago byo kurwara uyu mutwe udakira. Muri byo twavuga:

• Kuba igitsinagore
• Guhangayika
• Kwiheba no kwigunga
• Kudasinzira neza
• Kugona
  

  

• Umubyibuho ukabije
• Gukoresha ikawa cyane cyangwa ibirimo ikawa
  

  

• Kuba ufite ubundi burwayi butera kuribwa nka kanseri cyangwa impanuka

Ingaruka

Kurwara umutwe udakira bigendana n’izindi ngaruka zinyuranye harimo kwiheba no kwigunga, guhangayika, kubura ibitotsi, n’ibindi bifata imitekerereze.

Ni gute wakirinda?

Nubwo hari ibiwutera bidashobora kwirindwa, ariko hari ibyo wakora ukirinda uyu mutwe udakira.

• Irinde ibiwugutera: ushobora kuvuga ngo ntiwabimenya ariko ubikurikiranye wabimenya. Uko urwaye umutwe andika igihe wagufatiye, icyo wari uri gukora, aho wari uri ndetse n’igihe wamaze ukurya. Ibi bizagufasha kumenya ikibigutera
• Irinde gukoresha imiti cyane. Nkuko hejuru byavuzwe gukoresha imiti kenshi nabyo bitera umutwe ugenda ugaruka. Gufata imiti y’umutwe iminsi irenze ibiri mu cyumweru byirinde
• Ruhuka usinzire bihagije. Umuntu mukuru akenera byibuze amasaha 7 cyangwa 8 ku munsi yo gusinzira. Niba bigukundira gira isaha yo kuryama idahinduka bizagufasha.
  

  

• Ntugasimbuke amafunguro. Fata amafunguro kandi arimo intungamubiri ku masaha adahinduka. Niba ubyibushye fata amafunguro agufasha gutakaza ibiro, wirinde ibitera umutwe nk’ikawa cyangwa ibyokunywa ibonekamo
• Kora siporo. Siporo ni kimwe mu bigufasha kurwanya ibyago byo kurwara umutwe. Gutwara igare, koga, kugenda n’amaguru ni bimwe mu byagufasha
• Irinde cyangwa ugabanye stress. Bumwe mu buryo bukurinda stress harimo meditation, kuganira n’uwo wisanzuyeho, koroshya ubuzima, kugira gahunda mu byo ukora …
• Gabanya ikawa. Nubwo imwe mu miti ivura umutwe habaho irimo caffeine (nka Panadol extra) ariko nanone ikawa ishobora gutera umutwe yo ubwayo. Gerageza ugabanye ikawa mu mafunguro yawe ya buri munsi.