Ibintu 10 ugomba kwirinda byangiza ubwonko bwawe

 Ibintu 10 dukora bikaba byakwangiza ubushobozi bwo gutekereza ndetse bikaba byanakangiza ubwonko bwacu:

1. Ifunguro rya mu gitondo

Abenshi usanga kubera rimwe na rimwe akazi bakora cyangwa kutabiha agaciro, batajya bafata ifunguro rya mu gitondo. Ifunguro rya mu gitondo ni ingenzi mu mafunguro yose dufata. Ibuka ko akenshi nijoro urya mbere ya saa tatu ukaryama. Iyo rero umaze amasaha menshi utarongera kurya, umubiri utakaza ingufu kuko isukari ya glucose yari ibitse niyo umubiri ukoresha.  Iyo iba akenshi ibitswe mu buryo bwa glycogene, cyangwa ibinure mu mubiri. N’ubwo ntacyo uba wariye, ariko ibi bituma igipimo cy’isukari mu maraso kizamuka. Iyo bibaye akamenyero bigira ingaruka ku mikorere y’ubwonko kuko busaza imburagihe. Rero iri funguro ni ingenzi ntukarisibe.

2. Kuryagagura

Kuryagagura bivugwa hano ni ukurya inshuro nyinshi ku munsi kandi buri gihe. Ibi ingaruka yabyo ni uko bituma ibinure mu mubiri byiyongera, bikaba byatera umubyibuho udasanzwe. Ibi bigira ingaruka ku mitsi ijyana amaraso ku bwonko, ikaba yakangirika bityo imikorere yabwo igahungabana.

Umwanzuro hano ni ukurya ku rugero rwiza kandi ku masaha adahinduka, ndetse ukagabanya kurya ibikongerera amavuta cyane.

3. Kunywa itabi

Kuri ubu n’abarinywa barabizi ko itabi atari ryiza ku buzima. By’umwihariko ku bwonko, itabi rituma bwangirika ingaruka zikaba kutabasha gutekereza neza, ndetse bikanatera indwara yo kwibagirwa izwi nka ‘Alzheimer’s disease’.

4. Gukoresha isukari nyinshi

Ubushakashatsi bwerekana ko kunywa isukari nyinshi cyane cyane iva mu nganda, bigabanya ubushobozi bw’ubwonko bwo gukora ikinyabutabire cyitwa BDNF (brain-derived neurotrophic factor). Iyo ubwonko bubuze iki kinyabutabire, ntibwongera kwibuka neza kandi n’ingufu zo gufata mu mutwe ziragabanuka. Niyo mpamvu ari ingenzi gukoresha isukari nkeya, ndetse byanagushobokera ukayireka, ukayisimbuza ubuki cyangwa umutobe w’ibisheke.

5. Ikirere gihumanye

N’ubwo ibi hari igihe bigora kubyirinda, ariko zirikana ko ubwonko bwawe bukenera oxygen yikubye inshuro 10 kurenza ikenerwa mu bindi bice by’umubiri. Umwuka uhumanye ugabanya ubwinshi bwa oxygen duhumeka, bityo igera mu bwonko nayo ikagabanuka. Ibi ingaruka zabyo ni uko ubwonko buhora bunaniwe bumeze nk’ubusinziriye, bityo gutekereza no gukora ibintu bisaba ubwonko cyane bigacika intege. Niyo mpamvu ari byiza kuba ahantu hari umwuka usukuye kandi uhagije.

6. Kudasinzira neza

Gusinzira ni ingenzi ku buzima muri rusange, kuko bituma umubiri uruhuka kandi uturemangingo tukongera tukisana. By’umwihariko, bituma ubwonko bwongera ubushobozi bwo gutekereza. Niyo mpamvu kumara igihe kinini udasinzira cyangwa usinzira ibice, bituma ubwonko buhora bunaniwe bityo ntibukore uko bikwiriye.

7. Kwipfuka mu mutwe iyo uryamye

Nk’uko tubibonye hejuru, gusinzira neza ni ingenzi ku mikorere y’ubwonko. Benshi rero ngo ntibasinzira batipfutse mu mutwe, nyamara ibi si byiza na gato. Iyo uryamye wipfutse, bituma umwuka wa oxygen ukeneye ugabanuka kuko uhumeka umwuka udahinduka, bityo bikongera muri wowe umwuka wa CO2 kandi uyu mwuka ni uburozi mu mubiri w’umuntu iyo ubaye mwinshi.

Rero niba wari warabigize akamenyero, nicyo gihe ngo uhindure.

8. Gukora urwaye

Mu bice bigize umubiri wacu, ubwonko nicyo gice gikora cyane waba uri muzima cyangwa urwaye. Kubukoresha urwaye, bibwongerera stress. Mu gihe urwaye, ubwonko buba bukeneye kuruhuka bihagije, niyo mpamvu usabwa kudakora imirimo igusaba ingufu no gutekereza cyane. Kubukoresha urwaye, bibugabanyiriza ingufu kuko nk’uko babivuga, ibitekerezo bizima bigendana n’umubiri muzima. Niba urwaye, ruhuka urindire ukire uzabone gukora.

9. Kudatekereza

Mu by’ukuri ntawe udatekereza, ariko uburyo dukoreshamo ubwonko bwacu buratandukanye. Ubwonko bwacu bwagenewe gutekereza kandi kubukoresha nibyo bituma buhora bukora neza, nk’uko gukora siporo aribyo bituma umubiri nawo ukora neza, bikanawurinda indwara zimwe na zimwe. Niyo mpamvu gukoresha ubwonko bwacu imyitozo ituma bukora neza kandi bugakora vuba, ari ingenzi.

Hari imikino yagenewe gukoresha ubwonko, ndetse nawe ubwawe ushobora kwihimbira indi. Iyo mikino ahanini ni imikino isaba gukoresha ubwonko izwi nka brain games, aho twavuga urugero rw’imikino yose izwi nka puzzle games. Hari ikoreshwa muri telefone, mudasobwa, hari n’ikinwa bisanzwe nka dame, amakarita, igisoro ,n’indi. Ibi kandi bijyana no gusoma ibitabo n’ibindi bitandukanye, kuko bifasha ubwonko gutekereza cyane.

10. Kutavuga

Hari abantu usanga badakunda kuvuga, agahora yicecekeye. Kutavuga, byerekana ko hari ibikurimo udashaka gusohora cyangwa se nta bikurimo, nta bitekerezo ufite. Ibi bituma utabasha gushyikirana n’abandi ndetse ntiwunguke ibitekerezo bishyashya. Ingaruka ni uko binaniza ubwonko, kuko niba ari icyo utari kuvuga kiguheramo, bikaba byazabyara uburwayi bwo mu mutwe bunyuranye.

Ni byiza rero kuganira no gusabana, ndetse ukihatira kuganira n’abandi ibitekerezo byubaka, bisaba ubwenge no gutekereza.

Src:www.Healthline.com