Bakunzi burubuga amarebe.com, nyuma y`imirimo tuba twiriwe dukora buri wese muri twe aba akeneye umwanya wokuruhuka bihagije kugirango azashobore gukomeza imirimo ye neza mumunsi ukurikiyeho.
Ikibabaje nuko nubwo twese tuba tubikeneye, usanga hari abatabigeraho kubera kutamenya uburyo bukwiriye umuntu akoresha bugatuma asinzira neza. Muri iyi nkuru, twifashishije imbuga zitandukanye twabateguriye inama 10 wakurikiza ugasinzira neza uko ubyifuza.
- Kudafata ibinyobwa birimo kafeyine (Cafeine) nimugoroba.
Nubwo ibi bishobora kubangamira abakunzi batari bake b`ibi binyobwa, nibyiza ko twirinda kubifata cyane cyane nyuma ya saa kumi n`ebyili z`umugoroba aho tuba twitegura kujya kuryama. Aha twavugamo nka coca cola, ikawa ndetse n`ibindi byo muri uwo muryango kuko byongera igihe cyo kuba maso bikagabanya igihe cy`ibitotsi. Icyakora abahanga mumirire bakomeza batugira inama yo kuba twabisimbuza amata y`akazuyazi.
2. Kudakora imyitozo ngorora mubiri nimugoroba
Nubwo twese tubizi ko imyitozo ngorora mubiri ari ingirakamaro kubuzima bwacu, ariko nibyiza kuyikora mugitondo cyangwa se mukindi gihe cy`umunsi ariko ntikorwe mumugoroba. Impamvu y`ibi nuko guhera mumasaha ya samoya z`umugoroba ubushyuhe bw`umubiri butangira kumanuka bivuzeko umubiri uba witegura kuruhuka.
Igihe rero ukoze sport muri ayo masaha, byongera kuzamura bwa bushyuhe ndetse n`umubiri ukongera gukanguka mugihe wari ugeze igihe cyo kuruhuka. Igihe udashobora kubona umwanya wa sport kumanywa, ni byiza koga amazi y`akazuyazi ukarindira nibura amasha 2 mbere yo kuryama.
3. Gufata amafunguro yoroheje
Igogora rigoye ribangamira cyane imisinzirire yacu. Nibyiza rero gufata gusa amafunguro yoroheje igihe twenda kujya kuryama nk`ibirayi, imboga, ibinyampeke, amata y`akazuyazi arimo ubuki n`ibindi. Ikindi twakongeraho nuko aribyiza cyane gufata aya mafunguro nibura mbere yamasaha abili y`uko tujya kuryama kuko igogora naryo rizamura ubushyuhe bw`umubili.
4. Gukaraba amazi y`akazuyazi
Kuberako ubushyuhe mu mubiri buba bwatangiye kugabanuka nkuko twabibonye, hagarika kuzongera koga amazi ashyushye nijoro ahubwo ujye ukoresha amazi y`akazuyazi kugirango utarogoya urwo rugendo umubili wawe uba watangiye. Ibyiza amazi ntiyakagombye kujya heju’ru ya dogere 37.
5. Ugomba guha agaciro isaha yawe yo gusinzira
Abantu benshi ntibajya baha agaciro isaha yabo yo gusinzira bitewe nimpamvu zitandukanye zirimo amafilimi,gusoma ibitabo cyangwa rimwe narimwe bigaterwa nibiganiro waba ufitanye n`inshuti.
Kuberako nkuko tubibwirwa n`inzobere muby`umubiri w`umuntu, ibitotsi byishyira kumurongo mugihe kigera ku isaha n`igice, ubwo ni cyagihe wumva urimo gusinzira cyangwa se amaso ubwayo ukumva aremereye. Ningombwa kutarenza icyo gihe kugirango utaza kubura ibitotsi. Ikindi kandi nibyiza kugerageza kubyukira isaha imwe burigihe.
6.Kwitondera ibyuma by`ikoranabuhanga
Nubwo iki nacyo gisa nkaho kibaye ikizamini kubantu benshi kuko usanga mbere yokuryama abatari bakeya baba bari kuri za telefone, kuri za mudasobwa, kuma television nibindi, nibyiza guhagarika ibi byuma byose nibura mbere y`isaha imwe yuko tugana kuburiri bwacu ndetse ntibyinjire narimwe mucyumba turyamamo kuko ibi byuma byose bitanga urumuri rwibara ry`ubururu ribangamira cyane ibitotsi byacu.
7. Iyibagize ibyo wiriwemo
Nkuko twabivuze tugitangira, tuba twiriwe mumirimo inyuranye kandi birumvikanako hari ibibazo wenda uba wahuriyemo nabyo cyane cyane ibyo utarangije. Nibyiza nibura nk`isaha imwe mbere yo kuryama ko wiyibagiza ibyo byose ahubwo ugakora icyo ukunda nko gusenga, kumedita (meditation), gusoma inkuru ukunda, kuririmba nibindi….kandi ukirinda kuba wavugana nabi n`abo mubana.
8. Ubaha icyumba uryamamo
Nibyiza kumenya no kubaha akamaro k`icyumba turyamamo. Ni icyumba cyo gusinziriramo no gukoreramo iby`urukundo kubashakanye, si icyumba cyo gukoreramo akazi n`ibindi. Tubibutseko imisemburo y`urukundo igira uruhare runini mukugabanya umusemburo witwa cortisol utera stress bityo umuntu akabasha kuruhuka neza.
9. Ita kubushyuhe bw`icyumba cyawe.
Ubundi bigukundiye, nibyiza kurara mucyumba gifite ubushyuhe bugera kuri dogere 19 ndetse ukanarara wiyoroshe cyane cyane kumaguru kuko bifasha cyane itembera ryiza ry`amaraso bikanoroshya cyane gusinzira.
10. Kuraho urumuri n`urusaku
Kugirango usinzire neza, nibyiza gukuraho urumuri rwose rwagera mucyumba uryamyeho. Ibi wabigeraho wita kubwoko bw`ama rido yijimye ndetse no kuzimya amatara igihe ugiye kuryama. Ugomba kandi kwita kumutuzo mucyumba cyawe igihe ugiye kuryama. Niba nk`abaturanyi bawe bashobora kukubangamira cyangwa se uwo murarana akaba agona cyane, ningombwa gushaka udupfuka matwi kugirango ubashe kugabanya urusaku.
11. Gerageza kugira ibiryamirwa byiza
Nkuko twese twahita tubyumva, ntabwo byoroshye kuba wasinzira neza igihe uryamye kuburiri nabwo butameze neza nka matera ishaje. Ubundi matera ntiba igomba kurenza imyaka 10 itarahindurwa. Aha nawe wahita wibaza imyaka matora yawe imaze!!!
