Dore ibintu 5 udakwiye gukora mu gihe witegura kuryama

Muri iyi nyandiko twabateguriye ibintu bitanu umuntu akwiye kwirinda mbere yuko ajya kuryama.Imyitwarire tugira mbere yo kujya kuryama, igira ingaruka zinyuranye nziza cyangwa mbi mu gihe turyamye, niyo mpamvu twateguriye abadukurikira, ibikwiye kwirindwa mu gihe witegura kuryama.

Nkuko ibindi bikorwa byose, umuntu agiye gukora, abanza kubitegura,kugira ngo intego igerweho, no kuryama ni igikorwa k’ingenzi mu buzima bw’ikiremwa muntu, kiba kigomba gutegurwa, kugira ngo intego yo kuruhura umubiri igerweho.
Dore bimwe mu bintu 5 uzirinda bwo uzaba witegura kuryama

1.Irinde gukoresha ibikoresho by’ikoranabuhanga(electronic devices)

Mu gihe witegura kuryama, irinde gukoresha ibikoresho by’ikoranabuhanga(digital thecnology), aha twavugamo nka television, telefone, mudasobwa, n’ibindi nkibi, ubushakashatsi bugaragaza ko ruriya rumuri, ubona iyo urebye muri sikirini( screen) yabyo, rubuza ubwonko kohereza imisemburo izwi nka melatonine( Melatonin hormones),ifasha mu kumenyesha umubiri ko igihe cyo gusinzira no gukanguka cyageze, iyo bitirinzwe, umuntu akabigira ubuzima, bigeraho umubiri ntubashe kumenya ngo igihe cyo kuryama kirageze cyangwa kubyuka, sibyo gusa kuko bishobora no gutera ubwonko izindi ngaruka mbi, harimo n’uburwayi bukomeye nka kanseri( cancer) n’ibindi.

2.Irinde gukoresha ibinini bisinziriza( sleeping pills)

Mu gihe udafite uburwayi bwihariye bwo kubura ibitotsi nka insominiya(Insominia), si byiza gukoresha ibinini bifasha umuntu gusinzira, kuko kwimenyereza gukoresha ibi binini, ntabwo ari byiza kuko bigutera izindi ngaruka mbi nko kwangirika kw’imikaya(muscles), gutakaza ubushobozi bwo kwibuka, n’ibindi.

3.Irinde kunywa ibiyonyobwa bisembuye

Benshi mu bakunda kunywa ibinyobwa bisembuye, usanga bafite imyumvire yuko batabasha gusinzira batanyoye bene ibi binyobwa, ariko kandi ugasanga nkuko babivuga, nibyo. gusa si byiza kuko iyo umenyereje umubiri kunywa ibinyobwa bisembuye, nibwo ushobora guhita ubona ibitotsi, ariko nyuma y’igihe runaka, bigira ingaruka mbi kandi zikomeye mu buzima bw’ikiremwamuntu nko kurwara uburwayi butandukanye harimo n’indwara yo kubura ibitotsi(Insomina),kurwara indwara zifara ubuhumekero( breathing disorders), kugira ihungabana mu gihe wari usinziriye(trouble sleeping),ndetse n’ibindi bibazo bitandukanye.

4.Irinde kurya ibiryo bikungahaye ku mavuta

Amafunguro dufata nayo, agira uruhare mu bitubaho iyo dusinziriye, nkuko bigaragazwa n’abashakashatsi babanyamerika no muri Australie bakoze ku mirire n’imisinzirire, bagaragaje ko atari byiza, kurya ibiryo bikungahaye ku mavuta mbere yo kuryama kuko bishobora gutera umubiri ibibazo byinshi bitandukanye cyane cyane ku bantu b’igitsina gore, nko kubura ibitotsi bitewe nuko umubiri ukoresha imbaraga(calories)nyinshi mu igogora ry’ibinure, gutakaza ubushobozi bwo kwibuka (low level of cognation),ndetse n’ibindi bibazo bitandukanye.

5.Irinde kunywa ikawa(coffeine)

Ubushakashatsi butandukanye, bugaragaza ko kunywa ikawa atari byiza mu gihe uri hafi kujya kuryama ngo uruhure umubiri, ndetse bagatanga inama yuko ibyiza wanywa ikawa mbere ho amasaha atandatu mbere yo kujya kuryama, mu rwego rwo kwirinda kubura ibitotsi, ndetse no kurinda umubiri uburwayi butandukanye, cyane cyane, ubufata ubwonko.


Source: www.independent.co.uk

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