Gufata mu mutwe no kwibuka ni ngombwa mu mibereho yacu, mu masomo, mu kazi, mu nshingano zo mu rugo n'ibindi. Uko umuntu akura ni ko ubushobozi bwo kwibuka no gufata mu mutwe bugenda bugabanuka, ndetse bikagorana kwibuka byinshi birimo n'ibyabaye mu gihe cya vuba, ariko hari ibyagufasha guhangana n'iki kibazo.
Ubushakashatsi bwakozwe na National Institute of Health (NIH) bwagaragaje ibintu byoroshyee kandi byizewe, byagufasha guhangana n'ikibazo cyo kwibagirwa vuba ndetse ukajya unafata mu mutwe byihuse, dore ingamba wafata:
1.Imyitozo ngorora mubiri (siporo): Siporo ni ubuzima, gukora siporo buri munsi ni ingenzi cyane mu rugendo rwo guhangana n'ikibazo cyo kwibagirwa vuba. Siporo ikangura ubwonko, ifasha amaraso gutembera neza, ifasha mu gutuma umuntu agita ubuzima bwiza, mbese muri make siporo ituma ubwonko bwawe buhora biteguye kubika ibintu bishya igihe kirekire, kandi ntibwibagurwe vuba.
2.Kwita ku mirire yawe (indyo yuzuye), hari abibwira ko indyo yuzuye igenewe umubyeyi utwite cyangwa umwana, ariko amafunguro ufata agira uruhare runini mu mikorere y’ubwonko bwawe. Bimwe mu byo kurya bishobora kukugabanyiriza ibyago byo gufatwa n’indwara yo kwibagirwa vuba ni; ibikungahaye cyane kuri proteyine n’ibinure bya omega-3, aho biboneka cyane mu mafi, utubuto duto, epinari, broccoli n’ibishyimbo bitukura, ndetse ugomba no kumenya ko kurya indyo yuzuye byongera imikurire myiza y'ubwonko bikaburinda kudindira.
3.Kuruhuka bihagije (gusinzira): gusinzira neza bigira uruhare mu mikorere myiza y’ubwonko no kwibuka birimo. Iyo usinziriye, ubwonko butangira gukora cyane, bugenda bubika mu bice bitandukanye ibyo wabonye, wize, cyangwa se wumvise. Kuruhuka byongera cyane gufata mu mutwe, no kwibuka vuba ibintu uheruka kubona cyangwa kumva. Abahanga bavuga ko gomba gusinzira byibuze amasaha ari hagati y'arindwi n'umunani ku munsi.
4. Kwirinda stress: iyo ufite stress, biragora cyane kuba wagira icyo wibuka. Iyo ufite stress, umubiri usohora cyane umusemburo wa cortisol. Cortisol iyo ibaye nyinshi igabanya ubushobozi bw’ubwonko bwo gukora cyane, ndetse bikongera ibyago byo kwibagirwa vuba, kwibuka ibintu byabaye cyera bikaba ingorabahizi. Guhorana stress bigabanya imikorere y’ubwonko cyane, byangiza uturemangingo tw'ubwonko, bikangiza n’igice cya hippocampus; gifasha mu kubika ibyabaye byose wibuka..
5.Gukina imikino ikangura ubwonko: abahanga bavuga ko imikino nk'igisoro, amakarita, Damme, video games, n'ibindi byongera ubushobozi bw'ubwonko bwawe bwo kwibuka, ngo kuko iyi mikino igufasha kugabanya stress, ndetse binatuma ubwonko bukora cyane, bityo bikakwongerera amahirwe yo kwibuka ibintu uherutse kubona, kwiga, kumva cyangwa se n'ibyo wabonye kera.
6.Kwirinda gukora ibintu byinshi icyarimwe: Abanyarwanda baravuga ngo "imirimo ibiri yananiye impyisi" burya ni ukugira ngo bigishe abantu ko bagomba gukora buri kintu mu gihe nyacyo. Gukora ibintu byinshi icyarimwe, nko kurya, ureba Televiziyo, uri koza ibyombo, uri no kuvugira kuri telephone icyarimwe, bigira ingaruka zikomeye ku bwonko bw'umuntu ndetse, bikanongera ibyago byo kugira ikibazo cyo kwibagirwa vuba, bigabanya n'ubushobozi bwo gufata mu mutwe, ibyiza rero ni ukubyirinda,maze ugaharanira gukora umurimo umwe, wawusoza ugakora undi.
Ubushakashatsi tumaze kubona bwa National Institute of Health (NIH) bugaragaza ko imikorere myiza y’ubwonko ikenera kwitabwaho mu buryo bwose, nko gukora imyitozo ngororamubiri, kurya indyo yuzuye, gusinzira bihagije, ndetse no guhangana na stress. Ibi byose bituma tugira ubuzima bwiza, kandi tukagumana ubushobozi bwo kwibuka neza. Kwitondera izi ngamba bizatuma tugira ubuzima bwiza bwo mu mutwe, kandi tubashe kugera ku ntego zacu mu buzima.
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TANGA IGITECYEREZO