Duhugurane: Menya Ibintu 10 byagufasha gusinzira neza 


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Gusinzira bikwiriye ni ingenzi ku magara mazima y’umubiri no mu mutwe. Uretse kugufasha kwita neza kubyo ukora gusinzira binafasha umubiri gukira no kugabanya ibyago byo gufatwa n’indwara nyinshi.

Tracey Raye umwanditsi w’Ikinyamakuru cy’Abongereza BBC mu by’ubuzima akaba n’umuhanga mu by’imirire dukesha iyi nkuru, aradufasaha mu kutubwira ibintu 10 byagufasha kongera urugero rwo gusinzira neza.

Ubushakashatsi buheruka gukorerwa mu gihugu cy’u Bwongereza bwerekanye ko mu gihe cya Coronavirus hafi 50% by’Abongereza bagize guhungabana mu gusinzira kwabo kurusha uko bisanzwe.

‘Gusinzira gukwiriye’ gusobanuye imigirire iganisha ku gusinzira neza mu buryo buhoraho. Imwe mu ngingo yo ‘gusinzira gukwiriye’ ni ukugera ku gipimo gikwiriye cyo kuruhura neza umubiri wawe.

Kuruhura umubiri gukabije cyangwa kudahagije byombi bigira ingaruka mbi ku magara, abashakashatsi bahuriza ko amasaha hagati ya 7 – 9 ari igihe gikwiye cyo gufunga amaso ku muntu mukuru ku munsi.

Kimwe no ku bindi byinshi, urufunguzo rwo kongera gusinzira neza kwawe ni ukuvumbura ibintu runaka bigufasha gushyirwayo byimbitse buri joro. Bitandukanye no guhondobera cyangwa gusinzira usa n’ubundi n’ukanuye.

Reba kuri ibi bintu 10 tukugiraho inama uhitemo ibyagufasha.

  1. Gushyiraho gahunda

Umubiri wawe ukora ku mujyo uhoraho wo gusinzira/gukanura uzwi mu cyongereza nka circadian rhythm. Uwo mujyo ukunda guhozaho kudahindagurika kuko ushobora kugorwa cyane n’impinduka.

Mu gufata gahunda idahinduka buri joro, uba uri kubwira neza umubiri wawe igihe cyo gusinzira, bigatuma witegura neza ijoro ry’ibitotsi byimbitse bisobanura kuruhuka nyako.

Gushyiraho igihe ntakuka cyo kuryama no kubyuka, no gushyiraho imigenzo ya mbere yo kuryama nko kwambara imyenda yo kurarana, kunywa ka cyayi k’ibyatsi, kwiyuhagira cyangwa se no koza amenyo ni ibintu byiza bitegurira umubiri wawe kumva ko ugiye kuruhuka nyabyo.

  1. Gabanya gufata caffeine

Ubushakashatsi buvuga ko gufata ibintu bikangura nka caffeine bishobora gutera ibibazo mu gusinzira amasaha menshi umaze kubifata.

Niba ufite ibibazo mu gusinzira, kugabanya cyangwa guhagarika rwose gufata caffeine guhera saa sita z’amanywa yaba intambwe nziza ya mbere. Ahubwo wagerageza gufata ibyayi bisanzwe by’ibyatsi guhera nyuma ya saa sita.

  1. Ita cyane ku isukari ufata

Iyo tunaniwe, mu buryo karemano dukenera isukari, bikaba mu by’ukuri ari uburyo bw’umubiri bwo kuvuga ko ukeneye izindi mbaraga. Gusa ariko ubushakashatsi bwo mu 2022 bwasanze gusinzira nabi bifitanye isano ya hafi no gufata isukari nyinshi.

Kongera protein nyinshi ibiribwa bifite ibinure byiza nk’amavuta ya olive, soya, ubunyobwa/ubuyoobe, ifi cyangwa inzuzi byagufasha kumva udakeneye isukari kuko bikongerera imbaraga ukeneye, ndetse niwumva ukeneye akantu karyohereye hitamo gufata nk’urubuto cyangwa ibindi biribwa bibamo isukari nkeya.

  1. Genda buhoro mu kurya ugiye kuryama 

Kurya ibiryo byinshi mbere yo kuryama bishobora kwangiza gusinzira kwawe. N’iyo wabitekereza, akamaro ka mbere k’ibiryo ni ugukora imbaraga, niba uriye byinshi mbere yo kuryama uri guha akazi k’umurengera igogora ryawe, bigatera bamwe gusinzira nabi.

Ubundi, ifunguro ryawe rya nyuma ryakabaye amasaha hagati ya 2 – 3 mbere yo kuryama kugira ngo igogora ribone umwanya uhagije.

Kubw’ibyo ariko ntukwiye no kujya kuryama ushonje, mu gihe ufashe ifunguro rito fata iririmo proteins na carbohydrate (nk’ibinyampeke n’ibikozwe mu binyampeke) kuko bikora imisemburo ya melatonin ifasha gusinzira.

  1. Jya hanze ku rumuri rw’amanywa

Urumuri ni ikintu cy’ingenzi iyo bigeze ku guhembera ikorwa ry’umusemburo uhembera ibitotsi wa melatonin, hamwe no gutunganya igipimo cy’ubushyuhe bw’umubiri wacu.

Mu gufasha wa mujyo wo gusinzira no gukanguka, ni ingenzi kubona nibura iminota 30 yo kuba uri hanze ku rumuri rw’umunsi kuko ibi bishobora gufasha gusinzira kwawe nijoro no gushyira kuri gahunda ya ‘circadian rhythm’.

  1. Gura ibitambaro (rideaux/curtains) byijimye

Nk’uko tuba dukeneye urumuri nimunsi, ni nako dukenera umwijima nijoro mu gufasha umubiri kuzima no gusinzira. Icyumba cyawe kigomba kuba kijimye bishoboka, nta nzogera z’amasaha cyangwa telephone ngendanwa.

Gukoresha ibintu ‘nk’amarido’ yijimye cyangwa udutambaro dupfuka amaso bishobora gufasha mu gutuma gusinzira kwawe kutazamo kirogoya.

  1. Hagarika ibi bikoresho nibura iminota 30 mbere 

Ibikoresho nka laptops, tablets, telephone na televiziyo birekura urumuri ruzwi nka ‘blue light’ rushobora guhungabanya ikorwa rya melatonin iyo dufite nkeya, ibyo bigatera kubura ibitotsi.

Ahubwo, niba ukoresha ibi bikoresho nijoro cyane, kora download ya application ihindura ‘screen’ yawe ya blue light ikaba umutuku kuko yo itangiza bikomeye cyangwa ugure amataratara atuma blue light itagera ku maso yawe.

  1. Rya ibikungahaye kuri magnesium

Magnesium izwiho kuba ikinyabutabire karemano gituma umubiri umererwa neza (relax) ariko umujagararo (stress), caffeine, isukari n’imyotozo ngororamubiri byose bimara magnesium mu mubiri kuburyo wageza igihe cyo kuryama wumva utamerewe neza.

Kongera amafunguro akungahaye kuri magnesium ku byo urya byagufasha kugira ijoro ry’umubiri umeze neza (relaxed) kandi ugasinzira vuba.

Ibiribwa nka chocolat yijimye, ubunyobwa, inzuzi, ifi, imboga rwatsi byose bikungahaye kuri magnesium.

  1. Ongera fibre mu byo urya

Fibre, iboneka mu mbuto, imboga n’ibinyampeke, bihuzwa no gusinzira neza.

Abashakakashatsi babonye ko amafunguro akungahaye kuri fibre atuma tumara igihe kinini muri kwa gusinzira kwimbitse aho ubwonko bwawe “bumera nk’ubwazimye’ ndetse umutima no guhumeka kwabo bikagenda buhoro.

Iki nicyo gihe umubiri wawe ujya mu gihe cyo gukira no kwivugurura ibintu bifasha gukomeza ubwirinzi bw’umubiri wawe, bigafasha ubuzima bwo mu mutwe kandi bigafasha ubushobozi bwawe bwo kwibuka.

  1. Fata igihe cyo guhagarika usoze umunsi

Gufata igihe cyo kuruhuka (relax), nta bihungenza nka TV, emails, WhatsApp byafasha umubiri wawe n’ubwonko gutuza, no kugufasha kugana ku ijoro ryiza.

Ushobora kugerageza koga ukoresheje umunyu wa Epsom, uyu ukungahaye kuri magnesium kandi iyo wongewe mu mazi y’akazuyazi bifasha kuruhura kuko umubiri wakira magnesium biciye mu ruhu.

Ibyo bidashobotse, gukora meditation cyangwa umwitozo wo guhumeka mbere yo kuryama nabyo bifasha guturisha imikorere y’ubwonko mu kuvanamo stress no kugabanya umunabi waba wagize nimunsi.

Hari abantu bagorwa no gusinzira ku mpamvu rimwe na rimwe bakuraho ubwabo.

Umugore usinziriye


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