umunsi .comUbushake bwo gukora imibonano mpuzabitsina haba k’umugore cyangwa k’umugabo ni ikintu cy’agaciro cyane na cyane ko kubura cyangwa ku gabanyuka kwabyo bishobora guhangayikisha rimwe na rimwe.Muri iyi nkuru yacu yuyu munsi urakuramo ibisubizo byose, nukunda inkuru , uyisangize bagenzi bawe kugira ngo mufatanye kwiga.
Inganda zitandukanye zikora imiti, zagiye zigerageza cyane gukora imiti yakongerera abagore ubushake bwo gutera akabariro gusa kugeza nanubu m ikigo cyitwa ngo ‘Food and Drug Administraton’ ntamuti numwe kiremera ko koko ufite ingufu zo kongerera umugore ubushake.
ESE KOKO UMUGORE UBUSHAKE BWAGABANUTSE NTACYO YAKORA NGO BUZAMUKE ?
Ubushakashatsi bugaragaza ko kugira ngo ubushake bw’umugore bugabanyuke cyangwa bushire , biterwa n’ubuzima abayemo ndetse ubu bushakashatsi bugaragaza ko icyihutirwa atari imiti ahubwo ari uguhindura uko abayeho ndetse akagira bimwe yitaho cyane.
IBYO UMUGORE YAKORA BIKAMWONGERERA UBUSHAKE BWO GUKORA IMIBONANO MPUZABITSINA.
1.ESE NI IKI KIRI KUBITERA ? : Ni byiza ko mbere na mbere ubanza kumenya impamvu irimo gutera uko kubura k’ubushake.
BIMWE MU BIGABANYA UBUSHAKE BW’UMUGORE HARIMO: Uko abayeho, impinduka mu misemburo nko kuba atwite cyangwa yonsa, kuba yaracuze cyangwa afite ikindi kibazo kumvubura ya Thyroid.
Guhorana Stress cyane cyane izo murugo cyane cyane izanwa n’umugabo.
Kwiheba no kwigunga cyangwa kugira ihungabana runaka.
Imwe mu miti nk’ivura Depression, ibinini byo kuboneza urubyaro,n’imiti irwanya umuvuduko udasanzwe w’amaraso.
Ntabwo ari ibi gusa ariko nibyo twafata ko ari iby’ingenzi , gusa igihe cyose ukora imibonano mpuzabitsina ukababara biba bivuze ko ntabubobere ufite kandi kubura ububobere nibyo byerekanako ntabushake ufite.
2.SIPORO: Hano ntabwo ari siporo ukora uri wenyine, ahubwo ni siporo ukora urikumwe n’uwo mwashakanye.Aho gutembera mu ganira , bisimbuze gukorana siporo , nko kwiruka , gutwara igare , cyangwa koga muri Pisine.
Ibi ni byiza kuko bituma umusemburo wa Adrenaline ukorwa n’impyiko urekurwa cyane, umutima utera cyane ndetse n’urwungano rw’imyakura rugakora cyane.Ingaruka yabyo nziza rero , ni uko nyuma y’aho iyo ugiye gukora imibonano mpuzabitsina, uba ubishaka cyane kandi n’umubiri wawe witeguye.Gusa ntuzakore siporo ngo unanirwe cyane kuko igikorwa gikurikiyeho ntabwo cyagushimisha.
3.GERAGEZA KUNYWA DIVAYI ITUKURA: Niba wasohotse wowe n’uwo mwashakanye cyangwa mukaba muri kumeza nijoro, mu cyimbo cyo kunywa icyayi cyangwa ikawa, ifatire akarahuri ka Divayi itukura.Ubushakashatsi bugaragaza ko abagore banywa akaahuri ka Divayi itukura ku munsi , bagaira ubushake kurenza abatayinywa cyangwa banywa izindi nzoga.Muri Divayi itukura ,habonekamo Polyphonols zo kurwego ruhanitse, zifasha imiyoboro y’amaraso kwaguka, nuko bikazamura uko amaraso atembera aribyo byongera ubushake bw’iimibonano mpuzabitsina.Gusa uzibuke kurenzaho akarahure kamwe ka n’ijoro.
4.MENYA GUTUZA: Gukora Meditation ndetse no gukora yoga, bituma utuza , ukimenya ,bikanongerera umubiri wawe ubushake bwo gukora imibonano mpuzabitsina.Ibi kandi bigirwamo inama by’umwihariko abagore batagira ubushake.Bitewe nuko iyi siporo ikorwa wicaye kimwe na YOGA, byongera amaraso atembera mu gice cyo wicaje, by’umwihariko mu myanya ndangagitsina.
5.GUFATANA MU BIGANZA: Ibi ntabwo ari ugufatana mu biganza musuhuzanya , ahubwo mubikora murebana , kuburyo ngo bizamura ibyiyumviro ,ndetse n’umusemburo wa Oxytocin, ukiyongera.Uyu musemburo witwa umusemburo w’urukundo , ninawo urekurwa mu gihe cyo gukora imibonano mpuzabitsina.Rero mu gihe muri kumwe ntimuzabure kurebana mu maso mufatanye mu biganza, mubwirana amagambo y’urukundo.
6.REBA UMUGABO WAWE MU MUTUKU: Ubushakashatsi bwagaragaje koi bara ry’umutuku rigira uruhare rukomeye mukuzamura ubushake bwo gutera akabariro.Niba mwasohotse rero cyangwa muri gutembera, saba umugabo wawe yambare agapira k’umutuku.Umutuku uri mu mabara akurura cyane , na cyane ko niyo abantu bari gushushanya umutima , bakoresha ibara ry’umutuku.Mu ibara ryo ku munsi w’abakundanye harimo umutuku, ndetse n’ibara rya Roza rikunzwe naryo ni umutuku.Numara gufata ako ukunda , uzatungurwa no guhita wumva wamwikururiramo bikaba ikimenyetso cy’uko ubushake bwazamutse.
7.IHUMURIZE ICYUYA CYE: Nubwo bisa n’ibisekekeje ariko burya iyo umukunda , nkanyuma yo gukora siporo uzasanga icyuya cye kiguhumurira ukuntu kuburyo gituma umwifuza.Akenshi uzasanga hari abagore Bambara imyenda , abagabo babo biriwe bambaye iyo bagiye kuryama , ibanga ntarindi ni uko bibongerera ubushake.Uzasanga hari n’abihumuriza mu kwaha kw’abatware babo, impumuro y’icyuya cye ikamwongerera urukundo n’ubushake.Nawe uzabigerageze.
Kwihumuriza mu cyuya bizamura umusemburo wa Cortisol, ukaba ugira uruhare mukongera irari.Niba kwinukiriza icyuya cye utabishoboye mwakora siporo muri kumwe, mukanajyana mu bwogero,nabyo bituma impumuro ye uyumva neza.
Ngayo nguko , ibi nibimwe mu byo umugore yahindura bikamwongerera ubushake, mu gukora imibonano mpuzabitsina n’uwo bashakanye gusa iyo bidakora ugana muganga, nyuma yo kumenya gitera , aguha imiti ivura cya kiba nuko bushake bukagaruka.
Isoko: Umuti Health
