umunsi .comHari ibintu usanga abantu bamwe cyangwa benshi baragize akamenyero nyamara kandi batazi ingaruka bigira ku buzima bwabo muri rusange.
Muri byo hari ibyo dukora cyangwa tudakora ndetse bikaba akamenyero nyamara bikaba bigira ingaruka mbi ku buzima bwacu muri rusange no ku bwonko by’umwihariko
Muri iyi nkuru tugiye kurebera hamwe ibintu dukora bikaba byakwangiza ubushobozi bwo gutekereza ndetse bikaba byanakangiza ubwonko bwacu.
1. Kuryagagura: Kuryagagura bivugwa hano ni ukurya inshuro nyinshi ku munsi kandi buri gihe. Ibi ingaruka yabyo nuko bituma ibinure mu mubiri byiyongera bikaba byatera umubyibuho ukabije. Ibi bigira ingaruka ku mitsi ijyana amaraso ku bwonko ikaba yakangirika bityo imikorere yabwo igahungabana.
Umwanzuro hano ni ukurya ku rugero rwiza kandi ku masaha adahinduka ndetse ukagabanya kurya ibikongerera amavuta cyane.
2. Kunywa itabi: Kuri ubu n’abarinywa barabizi ko itabi atari ryiza ku buzima. By’umwihariko ku bwonko, itabi rituma bwangirika ingaruka zikaba kutabasha gutekereza neza, ndetse bikanatera indwara yo kwibagirwa izwi nka Alzheimer’s disease.
3. Gukoresha isukari nyinshi: Ubushakashatsi bwerekana ko kunywa isukari nyinshi cyane cyane iva mu nganda, bigabanya ubushobozi bw’ubwonko bwo gukora ikinyabutabire cyitwa BDNF (brain-derived neurotrophic factor). Iyo ubwonko bubuze iki kinyabutabire ntibwongera kwibuka neza kandi n’ingufu zo gufata mu mutwe ziragabanuka. Niyo mpamvu ari ingenzi gukoresha isukari nkeya ndetse byanagushobokera ukayireka ukayisimbuza ubuki cyangwa umutobe w’ibisheke.
4. Ikirere gihumanye: Nubwo ibi hari igihe bigora kubyirinda, ariko zirikana ko ubwonko bwawe bukenera oxygen yikubye inshuro 10 kurenza ikenerwa mu bindi bice by’umubiri. Umwuka uhumanye ugabanya ubwinshi bwa oxygen duhumeka bityo igera mu bwonko nayo ikagabanuka. Ibi ingaruka zabyo nuko ubwonko buhora bunaniwe bumeze nk’ubusinziriye bityo gutekereza, no gukora ibintu bisaba ubwonko cyane bigacika intege. Niyo mpamvu ari byiza kuba ahantu hari umwuka usukuye kandi uhagije.
5. Kudasinzira neza: Gusinzira ni ingenzi ku buzima muri rusange kuko bituma umubiri uruhuka kandi uturemangingo tukongera tukisana. By’umwihariko bituma ubwonko bwongera ubushobozi bwo gutekereza. Niyo mpamvu kumara igihe kinini udasinzira cyangwa usinzira ibice bituma ubwonko buhora bunaniwe bityo ntibukore uko bikwiriye.
6. Kwipfuka mu mutwe iyo uryamye: Nkuko tubibonye hejuru gusinzira neza ni ingenzi ku mikorere y’ubwonko. Benshi rero ngo ntibasinzira batipfutse mu mutwe , nyamara ibi si byiza na gato. Iyo uryamye wipfutse bituma umwuka wa oxygen ukeneye ugabanuka kuko uhumeka umwuka udahinduka bityo bikongera muri wowe umwuka wa CO2 kandi uyu mwuka ni uburozi mu mubiri w’umuntu iyo ubaye mwinshi.
Rero niba wari warabigize akamenyero nicyo gihe ngo uhindure.
7. Gukora urwaye: Mu bice bigize umubiri wacu, ubwonko nicyo gice gikora cyane waba uri muzima cyangwa urwaye. Kubukoresha urwaye bibwongerera stress. Mu gihe urwaye ubwonko buba bukeneye kuruhuka bihagije niyo mpamvu usabwa kudakora imirimo igusaba ingufu no gutekereza cyane. Kubukoresha urwaye bibugabanyiriza ingufu kuko nkuko babivuga ibitekerezo bizima bigendana n’umubiri muzima. Niba urwaye, ruhuka urindire ukire uzabone gukora.
8. Kudatekereza: Mu by’ukuri ntawe udatekereza ariko uburyo dukoreshamo ubwonko bwacu buratandukanye. Ubwonko bwacu bwagenewe gutekereza kandi kubukoresha nibyo bituma buhora bukora neza, nkuko gukora siporo aribyo bituma umubiri nawo ukora neza, bikanawurinda indwara zimwe na zimwe. Niyo mpamvu gukoresha ubwonko bwacu imyitozo ituma bukora neza kandi bugakora vuba ari ingenzi.
Isoko: premierneurologycenter.com
