Mu buzima busanzwe dukunda kuryama tuakabura ibitotsi, ndetse bigatuma dutekereza cyane k’uburyo tunabyuka twananiwe kandi twagiye kuryama kugira ngo turuhuke.
Birashoboka rwose ko hari igihe uryama ukabura ibitotsi ? Ntabwo ari wowe bibaho gusa, ahubwo iki ni ikibazo kiba ku bantu hafi ya bose mu buzima bwabo baba abana, abakuze ndetse n’abasheshe akanguhe.
Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:
Kuryama ugatinda gusinzira
Gukanguka mu gicuku noneho kongera gusinzira bikagorana
Gukanguka kare cyane butaracya neza ntiwongere gusinzira
Gusinzira ibice, ukajya ukanguka ukongera ugasinzira gato
Mu gihe gusinzira neza ari umwe mu miti ya stress n’umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:
Umunaniro, umunabi , guhondobera ku manywa, Umubyibuho udasanzwe, Kugabanuka k’ubudahangarwa bw’umubiri, Kuzamuka k’umuvuduko w’amaraso, bishobora gutera indwara z’umutima na diyabete, Ububabare buhoraho, Kwiheba no kwigunga, Kubura ingufu ku kazin’ibindi
Ibi byose ariko bishobora gukosorwa utiriwe ukoresha imiti yo kwa mu ganga yagenewe gutera ibitotsi
Uko wakwivura kubura ibitotsi udakoresheje imiti
Muri iyi, nkuru turareba ibyiciro 2 byagufasha kuba wasinzira neza kandi ukaruhuka bihagije.
Igice kimwe kiravuga ku bijyanye no kuryama n’aho uryama; ikindi gice kiravuga ku biribwa
Kuri buri gice turahareba ibyemewe n’ibitemewe kugirango usinzire neza
Ibyerekeye aho uryama n’uko uryama
Ahantu uryama n’uburyo uryamamo bigira uruhare runini mu misinzirire yawe
Ibyo ugomba gukora
Gerageza kuryama ku masaha adahinduka, buri munsi
Jya ukora agasiporo katavunanye cyane kamara byibuze iminota 30 buri munsi nibiba byiza, ubikore mbere yo kuryama. Gusa wirinde siporo y’ingufu mu masaha y’umugoroba
Shakisha uko wabona urumuri ruhagije mu masaha ya kumanywa. Ibi bituma ubwonko bukanguka bukabasha gutandukanya amanywa n’ijoro
Mbere yo kuryama banza woge amazi ashyushye
Aho uryamye hagomba kuba ari heza, hatari urumuri n’urusaku kandi nta mpumuro idasanzwe ihari. Kandi ntihagomba kuba hashyushye cyane cyangwa hakonje cyane
Ahantu ho kuryama imenyereze ko ari aho kuryama gusa. Ikintu wemerewe kuba wahakorera kindi ni imibonano mpuzabitsina gusa. Ibindi nko kurya, gusoma, kureba filimi ntibyemewe kuba byakorerwa mu buriri
Jya kuryama igihe wumva ko ari ngombwa cyangwa amasaha wiyemeje kuryamiraho yageze. Ntukaruhukire mu cyumba cyo kuryamamo
Niba umaze iminota 20 mu buriri utarasinzira byuka ugire akantu ukora nko gusoma igitabo, cyangwa ukore imibonano, wongere uryame
Ibyo ugomba kwirinda
Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa
Urumuri rwa terefoni ruri mu bibangamira ibitotsi
Irinde imiti ibangamira gusinzira neza, niba hari iyo ugomba gufata usabe muganga akwandikire iyo byajyana ikakurinda kudasinzira
Gabanya amasaha uryama ku manywa
Irinde kurya ugahaga cyane nijoro kuko nabyo bibangamira ibitotsi
Ibyerekeye ibyo kurya
Ibyo kurya ufata nijoro nabyo bigira uruhare runini mu kugira cyangwa kubura ibitotsi. Niyo mpamvu hari ibyokurya usabwa kurya cyangwa kwirinda kurya mu masaha ya nijoro.
Ibyo kurya ugomba kwitaho
Ibikungahaye kuri tryptophan: Iyi ni amino acid ikaba izwiho gutuma hakorwa serotonin ikaba ifasha mu kuruhuka k’umubiri. Iboneka mu nyama y’inkoko cyangwa ifi nka tuna na salmon. Wanayisanga kandi muri soya, n’ibiyikomokaho nka tofu ndetse no mu bunyobwa, amagi.
Ibinyasukari: ibi nabyo bifasha mu ikorwa rya serotonin ikaba ingenzi mu gutera ibitotsi. Ushobora kurya ibyokurya by’ibinyamafufu nk’ibirayi n’ibijumba.
Amata: nubwo kuri bamwe amata ari ikibazo nijoro ariko ikirahure cy’inshushyu mbere yuko uryama cyafasha gutuma usinzira neza.
Ikirahure cy’inshushyu cyagufasha gusinzira neza
Ibikize kuri magnesium: Magnesium izwiho gufasha umubiri kuruhuka. Iboneka mu mboga rwatsi, utubuto twa sesame, ibihwagari n’impeke nk’ingano
Vitamin za B: izi vitamin by’umwihariko vitamin B12 zifasha mu kongera ibitotsi. Ziboneka cyane mu nyama, umusemburo ndetse n’amata n’ibiyakomokaho. Izindi vitamin B wazibona mu mboga
Ibyo kurya ugomba kwirinda
Caffeine: Irinde caffeine mu masaha akuze ya nimugoroba kuko ibuza ibitotsi. Ibyokunywa ibonekamo ni ikawa, amajyani y’icyayi na za shokola zinyuranye kimwe n’ibyo kunywa byongera ingufu
Alukolo: nubwo akenshi iyo wanyoye usinzira ariko ibyo bitotsi ntibiramba. Byibuze ntiwakanyoye inzoga hasigaye amasaha 2 ngo uryame
Si byiza kunywa inzoga uri hafi kuryama
Isukari: iyi sukari twita iyo mu ruganda nayo iyo ibaye nyinshi mu mubiri nijoro bibangamira ibitotsi
Ibinyamavuta byinshi: ibiryo bifite amavuta menshi cyane cyane amafiriti si byiza kubifungura nijoro kuko nabyo bibangamira gusinzira
Muri make ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi n’ijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha
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