Abantu benshi bagerageza kubungabunga ubuzima bwabo no kwiyitaho ngo base neza, gusa hari abandi bakora uko bashoboye ngo bazavemo abanyabwenge kabuhariwe. Ubwenge, imitekerereze, kwibuka, kuzirikana no gufata umwanzuro byose ni umusaruro w’ubwonko bukora neza. Menya ingeso 5 zangiza ubwonko bwawe utabizi.
Ubwonko bw’umuntu
mukuru bukora neza buba bufite ubushobozi bwo kubika amakuru byibuze agera kuri Gigabytes Miliyoni 2.5, ubwonko bukoresha byibuze 20% by’umwuka wa oxygen
umubiri wawe ukenera, ibindi bice bigasigara bisaranganya 80% isigaye.
Ikirenze
kuri byo, ubwonko bwongera gukenera 25% bya glucose nk'isoko y'imbaraga umubiri
ukenera, bukayikoresha mu bikorwa bitandukanye bikorwa n'uturemangingo tw'ubwonko.
Bimwe mu biribwa bikungahaye kuri Glucose harimo; amata, ibijumba, umuceri,
isukari, imbuto n’imboga.
Urubuga rwa
www.Healthline.com rutangaza ko 70% bw’ubwonko bugizwe n’amatembabuzi
Sobanukirwa ibintu 5 ukora bikangiza ubwonko
bwawe;
1. Gupfuka
umutwe uryamye/kwipfukirana mu mashuka ugaphuka umutwe
Mu buzima ntakiza nko guhumeka umwuka mwiza, ikizwi nk’umwuka mwiza ni oxygen ariyo iyo uri guhumeka winjiza, ugasohora umwuka wanduye wa carbon dioxide. Umwuka duhumeka unyura mu mazuru no mu kanywa ugakomeza kugeza ugeze mu bihaha.
Mu bihaha niho habera ihinduranya rw’umwuka wa oxygen ukajya gukoreshwa mu bice
bitandukanye by’umubiri, carbon dioxide igasohorwa. Nk'uko twabibonye haruguru
ubwonko bukoresha 20% bya oxgyene yose umubiri ukenera ibindi bice bigasigara
bisaranganya 80%.
Abenshi ninjoro
iyo baryamwe usanga biyorosa hose bakipfukirana mbese bagapfuka umwutwe, ibi
bigatuma umwuka mwiza bahumeka utabageraho neza ku kigero gihagije, banagerageza
guhumeka bagahumeka umwuka basohoye wanduye wa Carbon dioxide.
Uku kubura
umwuka wa oxygen uhagije, binaniza umubiri, bikagira ingaruka ku bwonko ku bwo
kutabona umwuka wa oxygen ku kigero gishyitse.
Ubushakashatsi
bwerekanye ko 23% by’abantu bapfukirana imitwe yabo iyo biyoroshe baryamye
ninjoro, bibangiza ubwoko bagatangira kugira ibibazo, birimo kwibagirwa no
kutazirikana bizwi nka dementia na altizeimer mu rurimi rw’icyongereza, ibi
bikazana ingaruka ikomeye yo kubura umwuka uhagije ku bwonko.
Iyi ngeso yo
kwipfukirana mu mashuka n’umutwe, niba wayigiraga tangira wige kubicikaho, byibuze ujye wiyorosa ariko usige akanya, aho
umwuka mwiza uri buce winjira uwanduye nawo ubone aho usohokera.
2. KUBA
IMBATA YO KUBURA IBITOTSI
Kubura
ibitotsi si igitangaza kuko uyu munsi ushobora kubibura ejo ukabibona, ariko
hari abantu babura ibitotsi, bya buri gihe ntibabikurikirane ngo bivuze ahubwo
bagaterera iyo. Ugomba kumenya ko kubura ibitotsi ari indwara ivurwa igakira. Ku rundi
ruhande, bijya biza nk’ikimenyetso cy’ubundi burwayi cyangwa guhangayika.
Ubushakashatsi
bugaragaza ko abantu benshi bazahazwa cyane no kubura ibitotsi, bibatera zimwe
mu ndwara z’ubwonko (neurological disorder) nko kwibagirwa.
Hagendewe ku
mikorere y’ubwonko, iyo uryamye uri kuruhuka ubwonko bwo ntiburuhuka bukomeza akazi kabwo, by'umwihariko muri iki gihe niho 'mechanism' yo
gusohora imyanda ikorwa. Mu rwego rwo gusukura no gushyira ku murongo iby'akazi
kose kakozwe ku manywa ni bwo biba biri gukorwa.
Iyo wabuze
ibitotsi rero bituma iyi mechanism y'isukurwa idakorwa neza, ubwonko
ntibusukurwe uko bikwiye. Uku kudasohoka kw'iyi myanda –ahubwo igakomeza
kwitsindagira mu bwonko ni byo bikomeza kwiyongera, umunsi-ku munsi uko ukomeza
kubura ibitotsi icyumweru kigashira ikindi kigataha, ibyo ni byo bikomeza
kwangiza ubwonko.
Igisubizo kihuse wafata ni uko nibura wajya ugerageza kumara amasaha ari hagati 7-8 usinzire neza nta kintu na kimwe kikurogoye. Mu gihe kubura ibitotsi igihe bikomeje kwanga wagana muganga akagufasha, kuko kubura ibitotsi ahanini bijya bikunda kuza ari nk'ikimenyetso cy’ubundi burwayi.
Muri macye kubura ibitotsi bya hato na hato biri mu byangiza ubwonko bwawe, ni byiza rero kwiga no kugenzura ibitotsi mu rwego rwo gusigasira imikorere y’ubwonko bwawe.
3. KUGIRA
UMWUMA/KUTANYWA AMAZI AHAGIJE
Nk'uko twabibonye haruguru ubwonko bugizwe na 70% by'amazi, ngaho tekereza buramutse bugize umwuma, urumva byabyara iki?. Abantu bajya bagira inyota bakumva barashaka amazi, gusa nyamara nk'uko healthline ibigaragaza umuntu ajya kugera mu gihe yumva ko afite inyota ari uko umubiri wo watangiye kugira umwuma ukakaye.
Wibuke neza ko 2/3(66.6%) by’umubiri w'umuntu bigizwe n’amazi. Kubura amazi ahagije mu mubiri, ibi
bitera kuribwa umutwe w’uruhande rumwe (migrane) no kugira impatwe bizwi nka 'constipation'.
Umwuma wangiza imyitwarire y’umuntu ndetse bikagera no ku
miterere n’imikorere y’ubwonko. Ikindi wamenya ni uko mu gihe kigera ku minota 20 unyoye amazi umubiri uhita
usubirana ubuyanja, bigaragara ko aha amazi akonje ari yo meza kuko ni yo
ayungururwa neza byihuse ku kigero cya 20% kurusha ay'akazuyaze.
4. CHRONIC STRESS (Umunaniro wa karande)
Umunaniro wa
karande urimo ubwoko bugera kuri 2: Acute stress na chronic stress (Stress yoroheje na stress ikabije)
'Acute stress' ni umunaniro woroheje aho umuntu awugira mu gihe ahuye n’ikibazo kimusaba igisubizo ako kanya, mbese ari mu guhitamo umwanzuro w’ibimubayeho bizwi nka 'Fight and flight response' bijya gusobanura guhitamo guhagarara ukarwana cyangwa kwiruka ugakizwa n’amaguru ugahunga. Ikaba stress iza umwanya muto ariko igashira, ikaba iza mu gihe runaka.
Ku rundi ruhande, 'Chronic stress' ni umunaniro cyangwa umuhangayiko umuntu agira by’igihe kirekire, ikaba imwe mu bintu byangiza ubwonko, aho umusemburo witwa cortisol uvuburwa ku bw'uyu muhangayiko ukabije, ugakomeza kuvuburwa umunsi ku munsi, uku kuvuburwa kwa cortisol bigatagira kubyara ingaruka zirimo; gusaza imbura gihe, kubyibuha cyane, kurwara zimwe mu ndwara z'igifu, ivuburwa ry'imisemburo itari ku kigero gikwiye, indwara za cancer, umutima na diabetes.
Umunaniro
uhoraho ntabwo uhungabanya ubwonko gusa ahubwo uhungabanya n’uturemangingo
fatizo twa DNA.
5. KUTIYUNGURA UBUMENYI
Abantu benshi
usanga barahugishijwe n’akazi bakora ku bwo gushaka imibereho, ugasanga n’umwanya
muto babonye batamenya uburyo bwiza bwo kuwubyaza umusaruro, binyuze
mu kuwukoresha bafasha ubwonko mu kunguka ubumenyi bushya dore ko bibufasha gukora neza, kuruhuka no kurema amarangamutima meza.
Inama zagufasha
kurema amarangamutima meza,
i.
Gukora imyitozo ngorora mubiri; benshi iyo bumvise imyotozo ngora
mubiri bahita bumva kuba umuhanga mu mukino runaka. Oya ntabwo ari byo ahubwo
ushobora kubikora binyuze mu gukora imyitozo nk’iyo kwiruka, gusimbuka umugozi cyangwa
gukora urugendo n’amaguru byibuze nk'iminota 30 buri munsi.
ii.
Kubyina:
(Ni umuti ukomeye cyane) Uretseko no kuba kubyina ari umwitozo
ngorora mubiri, ni n’isoko y’amarangamutima meza.
iii.
Gushushanya: Ibi ku muntu ubishoboye bikangura imikorere y’ubwonko
iv.
Gusoma ibitabo:
Ibi ni ibintu byiza kurenza uko wabitekereza kuko uretse no gukoresha
ubwoko binafasha mu kunguka ubumenyi, urugero wasoma –Bibiliya, amakuru cyangwa n’ibindi
bitabo wabona byakunyura
v. Kuganira no kugirana ibiganiro
byagutse n'inshuti zawe,
ibiganiro byiza kandi byubaka
TANGA IGITECYEREZO