Hari abantu benshi batagikunda kujya hanze. Bamwe bakunda kumara igihe cyabo kinini baruhutse cyangwa se baryamye mu cyumba cyijimye cyangwa bumva umuziki mwinshi kuri ‘ecouteurs’. Ariko ubushakashatsi bwagaragaje ko hari imyitwarire itandukanye nk’iyi igira ingaruka mbi ku bwonko.
Muri iyi nkuru, turavuga imigirire 10 nk’iyo yangiza ubwonko bwawe. Hamwe n’ibyo, turiga uburyo bwo kuyireka. Amakuru ari muri iyi nkuru yakusanyijwe mu bushakashatsi butandukanye, harimo n’ubwavuye mu Ishuri ry’Ubuganga rya Harvard n’Ikigo cy’Igihugu cya Amerika gishinzwe Indwara z’Imitsi n’Imitsi yo mu Mutwe.
1. Kudasinzira bihagije;
Nk’uko Ikigo cy’Abanyamerika gishinzwe ubuvuzi bw’imitsi kibitangaza, kwangirika gukomeye k’ubwonko bwacu guterwa no kudasinzira bihagije.
Gusinzira bihagije ku bantu bakuru bivuze ko umuntu agomba gusinzira nibura amasaha 7 kugeza kuri 8 mu masaha 24 y’umunsi. Impuguke zivuga ko gusinzira nijoro buri gihe ari byo byiza.
Ubwonko buraruhuka nyuma yo gusinzira. Nanone, ubwonko burema uturemangingo dushya mu gihe cyo gusinzira. Ariko iyo usinziriye amasaha atarenze 7, uturemangingo dushya ntabwo tuba turemwe.
Amaherezo, ntukibuka ikintu na kimwe. Birakugora kwibanda ku kintu ngo ukirangize. Ugorwa no gufata ibyemezo. Kubura ibitotsi nabyo byongera ibyago byo kurwara indwara yo kwibagirwa.
Niba ushaka kurinda ubwonko bwawe, hari igisubizo kimwe gusa. Fata nibura amasaha arindwi yo gusinzira buri joro. Amasaha umunani yo gusinzira ni yo meza kurushaho.
Kugira ngo ubigereho, ugomba kugabanya ibikorwa nibura isaha imwe mbere yo kuryama. Wikoresha igikoresho icyo ari cyo cyose muri iki gihe, cyane cyane telephone.
Sukura icyumba cyawe cyo kuraramo mbere y’igihe kugira ngo ubone ahantu ho gusinzira neza. Gabanya urumuri mu cyumba. Tegura igitanda cyawe, imyenda, ubushyuhe bw’icyumba, byose bigomba kuba bimeze neza.
Ikindi, ntugasinzire wipfutse igitambaro mu maso. Kuko mu gihe usinziriye ukenera no kwinjiza mu mubiri umwuka wa ‘oxygen’ binyuze mu mazuru ugasohora uwa dioxyde de carbone.
Iyo wipfukiranye bituma umwuka wa dioxyde de carbone wirundanya mu isura yawe. Ingaruka zabyo ni uko ushobora kubura umwuka nijoro.
2. Kudafata ifunguro rya mu gitondo;
Kutarya ifunguro rya mu gitondo si byiza kuko ritanga imbaraga zo gukora umunsi wose. Ariko benshi muri twe tureka kurya ifunguro rya mugitondo kuko twihuta tujya mumirimo maze tugasiba ikintu cy’ingenzi.
Kubikora bigabanya urugero rw’isukari mu maraso, ibyo bikaba bigira ingaruka mbi ku bwonko. Kutarya ifunguro rya mu gitondo wikurikiranya bitera kwangirika k’ubwonko, bigabanya imikorere y’uturemangingo. Kubura intungamubiri bituma ubwonko budashobora gukora neza.
3. Kutanywa amazi ahagije;
Burya, 75% by’ubwonko bwacu ni amazi. Kubw’ibyo, kugira amazi meza mu bwonko ni ingenzi cyane kugira ngo bukore neza. Ibura ry’amazi rituma ingirabuzimafatizo z’ubwonko zigabanuka kandi uturemangingo tugatakaza imikorere.
Ibi bishobora kugabanya ubushobozi bwo gutekereza mu buryo bwumvikana cyangwa gufata ibyemezo.
Nk’uko abahanga babivuga, umuntu mukuru agomba kunywa nibura litiro ebyiri z’amazi ku munsi kugira ngo ubwonko bwe bukomeze kugira ubuzima bwiza.
Uku kunywa amazi bishobora kwiyongera bitewe n’ibyo wariye, ubuzima bwawe, imyaka yawe, uburyo ubayeho, akazi ukora, ndetse n’uko ikirere kimeze aho uri.
4. Kugira ‘stress’ myinshi;
Kugira umujagararo (stresss) igihe kirekire bituma uturemangingo tw’ubwonko dupfa, igice cy’imbere cy’ubwonko kikagabanuka. Bigira ingaruka ku bushobozi bwacu bwo kwibuka no gutekereza.
Abashakashatsi bavuga ko abantu bita cyane ku kazi kazi gusa amaherezo bibatera guhorana umujagararo no guhangayika. Ibi bireke wirinda kwikorera imitwaro y’inyongera mu buryo ubwo aribwo bwose.
Hari abantu bakomeza gukora ibikorwa byo kurushya ubwonko niyo baba barwaye, ubushakashatsi bwagaragaje ko bigira ingaruka mbi kandi z’igihe kirekire ku bwonko. Ibi wabireka kuko bigira ingaruka igihe kinini.
Kuguma ahantu hamwe igihe kirekire bishobora gutera imihangayiko cyangwa ‘stress’ nyinshi. Muri iki gihe hari benshi bafite akazi gasaba kwicara umunsi wose.
Uretse ibyo, bamwe bakorera mu rugo ndetse no mu biruhuko. Ntibakora imyitozo ngororamubiri ihagije cyangwa imirimo y’amaboko. Ibi byongera ibyago byo kurwara indwara z’umutima na diyabete. Indwara zo mu mutwe nazo zishobora kuziraho.
Kugira ngo ubwonko bugire ubuzima bwiza, kora imyitozo ngororamubiri buri gihe, uhaguruke kuva ku ntebe yawe buri minota 30, ushobora gushyiraho isaha yo kukumenyesha.
Kwiruka cyangwa kugenda n’amaguru mu gihe cy’iminota 30 nibura iminsi itatu mu cyumweru ni ingenzi.
5. Gukoresha Google cyane;
Birazwi neza ko abo mu gisekuru cyatubanjirije, bakundaga kubara mu buryo buto badakoresheje ibyuma. Bagombaga gufata mu mutwe ibintu byinshi. Nyuma yo gusoma ibitabo byinshi, ubumenyi bwabo muri rusange nabwo bwari bwiza.
Iyi myitwarire ni nk’imyitozo yo mu bwonko, ituma imbaraga zo gutekereza no kwibuka bikomeza gukomera igihe kirekire. Ariko muri iki gihe cyacu ntabwo dukeneye kwibuka byinshi. Kwishingikiriza cyane ku ikoranabuhanga byagabanyije ubushobozi bw’ubwonko bwacu.
Ubushobozi bwo kwibuka no gutekereza buri kugenda bugabanuka uko bukeye n’uko bwije. Abashakashatsi batanga inama yo kugira ngo ubwonko bwawe bukomeze gukora, ibuka ibintu udakoresheje ishakisha rya Google.
Uretse ibi ushobora gukina imikino itandukanye y’ubwonko. Nk’uko wakina udukino tw’amagambo, n’utundi dutuma ubwonko bukora.
6. Guhora ukoresha ‘ecouteurs’, n’umuziki usakuza;
‘Ecouteurs’ cyangwa AirPods ukoresha bishobora kugukomeretsa mu minota itarenze 30. Kumva urusaku rwinshi cyangwa rwigihe kirekire bishobora gutera ububabare bukomeye bwo kutumva.
Hari impungenge kandi ko iyo amatwi yawe yangiritse, adashobora gusanwa. Kubura ubushobozi bwo kumva bwa amatwi bigira ingaruka ku bwonko.
Abashakashatsi bo muri Amerika batangaje ko abantu bafite ikibazo cyo kutumva bahura n’ingaruka mbi ku bwonko. Ibi kandi binongera ibyago byo kurwara indwara yo kwibagirwa.
Ingaruka zabyo ni uko bigorana kwiga no kwibanda ku byo umuntu atekereza.
Tekereza kabiri mbere yo gukoresha ‘ecouteurs’ cyangwa kumva indirimbo ukunda ku ijwi riri hejuru. Niba wumva umuziki ukoresheje ‘ecouteurs’ igihe kirekire, ntukongere ijwi hejuru ya 60%. Fata ikiruhuko cy’isaha imwe utazikoresha.
7. Guhora uri wenyine ntusabane n’abantu;
Kuganira n’abantu ni ingenzi cyane ku buzima bw’ubwonko bwawe. Kumara umwanya munini uri wenyine ni bibi ku bwonko nko kudasinzira bihagije. Kuba turi kumwe n’inshuti n’umuryango bituma dukomeza kugira ibitekerezo bishya.
Ahubwo, kwigunga byongera ibyago byo kwiheba, guhangayika no kwibagirwa. Niba ushaka ko ubwonko bwawe bukomeza kugira ubuzima bwiza, jya umarana umwanya n’inshuti za hafi n’umuryango wawe buri gihe.
8. Ibitekerezo bibi n’abantu bakubwira ibintu bibi;
Niba ufite akamenyero ko guhora utekereza ibintu bibi nk’aho nta kintu na kimwe cyiza gishobora kukubaho, imimerere y’isi ni mibi cyane, ahazaza ni umwijima, amahirwe yawe ni make, ibi byose byangiza ubwonko.
Ibitekerezo bibi bitera imihangayiko, kwiheba no guhangayika. Ibyo bikaba ari impamvu ikomeye itera indwara yo kwibagirwa no kugira ibibazo byo kwibuka.
Gerageza guhagarika ibitekerezo bibi kuko kubikora buri gihe bizahinduka akamenyero no kubyivanamo birusheho kugorana. Niba udashobora kubikora wenyine, shaka ubufasha bw’umuganga w’indwara zo mu mutwe.
Kwirinda incuti mbi na byo ni ingenzi cyane. Ikindi gerageza kwirinda kureba inkuru mbi cyane.
9. Kurya cyane;
Ni ingenzi cyane no ku bwonko kugira indyo iringaniye kandi ikwiye. Abantu benshi bakoresha porogaramu zitandukanye kugira ngo bakurikirane karori zabo za buri munsi. Ariko igisubizo cyiza ni ugukora indyo bwite ukurikije inama z’inzobere mu by’imirire hanyuma ukayikurikiza.
Benshi batekereza ko kurya indyo yuzuye ari ukugabanya ibinure. Ariko ibuka ko 60 ku ijana by’ubwonko ari ibinure. Bityo rero ni byiza kurya ubwoko bwose bw’ibiribwa. Ariko bigomba kuribwa mu rugero.
Byongeye, kunywa inzoga no kunywa itabi byangiza ubuzima. Ingaruka zikomeye cyane zabyo ziri ku bwonko. Ibi bintu bigabanya imitsi yo mu bwonko kandi bikangiza uturemangingo.
10. Igihe cyo kureba kuri telefoni cyangwa TV.
Gukoresha telefoni zigendanwa cyane mu gihe cyo kureba amashusho bigira ingaruka zikomeye ku bunini bw’ubwonko n’imikurire yabwo. Gukoresha telefoni zigendanwa cyane mu bana bitera kwangirika cyane kw’inyuma y’ubwonko, bitandukana kuva ku rubyiruko kugeza ku myaka 25.
Ubushakashatsi bwagaragaje ko abana bamara igiteranyo cy’amasaha arenga arindwi ku munsi kuri TV cyangwa telephone bafite ubwonko buto buto. Kubera iyo mpamvu, igihe abana bakoresha kuri interineti kigomba kuba gito cyane. Nanone, si byiza gusinzira telefoni yawe iri hafi y’umubiri wawe.
Niba ushaka kuvugana igihe kirekire kuri telephone, ni byiza gukoresha indangururamajwi ya telephone aho kuyishyira ku gutwi. Kandi kohereza ubutumwa bugufi ni byiza kuruta kuvugana. (BBC)
