Waliwo lwe weekulukuunya amaziga ng’olaba ekifo eky’ennaku ku ttivvi? Owulira ennaku nnyo era ng’oli wekka ng’omwami wo yeerabidde ekintu ekitono? Oba oluusi okaaba nga tolina nsonga n’akatono? Bw’oba oli maama ali lubuto, oboolyawo ebintu bino obimanyidde ddala. Ebiseera ebisinga, tobeera wekka. Eno mbeera ya bulijjo nnyo bamaama bangi gye bayitamu nga bali embuto . Kale leero, ka twogere ku nsonga lwaki kino kibaawo, oba kya bulijjo, n’engeri y’okukola ku nneewulira zino.
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Lwaki mpulira bwentyo nga ndi lubuto?
Waliwo ensonga bbiri enkulu eziviirako kino. Ekimu ku byo y’enkyukakyuka mu busimu ezibeerawo mu mubiri gwo. Ekirala gwe mugugu omunene ennyo ogw’ebirowoozo ogwongerwa ku bulamu bwo.
Mu ngeri ennyangu, bw’ofuna olubuto, omubiri gwo guyita mu nkyukakyuka nnyingi okusobola okulabirira omwana wo. Okuyamba ku kino, obusimu obuyitibwa estrogen ne progesterone bweyongera mangu. Obusimu buno bwetaagisa nnyo mu nkula y’omwana era buyamba okuteekateeka omubiri gwo okuzaala. Naye waliwo oludda olulala ku busimu buno. Era zikosa eddagala eriri mu bwongo bwo erifuga enneewulira (neurotransmitters). Eno y’ensonga lwaki oyinza okuwulira ennaku olw’ebintu ebitonotono, okunyiiga amangu oba okuwulira essanyu lingi.
Ekyokubiri nti okuzaala omwana nkyukakyuka nnene mu bulamu. Ebintu bingi nnyo ebidduka mu birowoozo byo, gamba ng’obuvunaanyizibwa bw’okufuuka maama, essuubi mpozzi n’okutya okutono olw’ebiseera eby’omu maaso, okwegomba okumanya ebikwata ku kuzaala , ebirowoozo ku by’ensimbi. Bino byonna bwe bikwatagana, kya bulijjo okuwulira ng’olina akatono ku birowoozo. Kale bino byonna bwe bikwatagana, otandika okukaaba awatali nsonga.
Jjukira nti okubeera n’enneewulira ng’oli lubuto si bunafu. Kitundu kya butonde ku nkyukakyuka ezeewuunyisa omubiri gwo ze guyitamu.
Kino kya bulijjo? Oba kintu kya kweraliikirira?
Kino kya bulijjo ddala mu mbeera ezisinga. Kya bulijjo okuwulira enneewulira zino mu myezi esatu egisooka ng’oli lubuto, mu kiseera ky’olubuto olusooka , ng’enkyukakyuka zino mu busimu ziri ku ntikko. Bamaama abamu nabo bayinza okufuna enneewulira zino nga basemberera okuzaala.
Kyokka, waliwo kye tulina okwegendereza. Singa enneewulira zino ez’ennaku, gamba ng’okukaaba bwereere, tezikendeera oluvannyuma lw’akaseera, ne zigenda mu maaso okumala wiiki ezisukka mu bbiri , era emirimu gyo egya buli lunaku nagyo gikosebwa.Singa kikukwata okutuuka ku ssa ly’otosobola kukola kintu kyonna (okugeza, okulya, okunaaba, okugenda ku mulimu), kiyinza okuba akabonero k’embeera ey’amaanyi ng’okwennyamira .
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Kikulu okwawula wakati w’okukyukakyuka kw’embeera eya bulijjo n’okwennyamira. Bw’oba olina obubonero bumu oba okusingawo ku bubonero buno wammanga okumala wiiki ezisukka mu bbiri, laba omusawo amangu ago . Toswala oba okuswala olw’ekyo. Kino kikulu nnyo gy’oli n’omwana wo.
| Obubonero Obulabula obw’okwennyamira | |
|---|---|
| Obuzibu mu tulo | Obutasobola kwebaka kiro oba okuwulira otulo n’okwebaka ekisusse olunaku lwonna. |
| Enkyukakyuka mu mmere | Okubulwa apetite oba okwagala okulya ennyo. |
| Okukaluubirirwa okussa ebirowoozo ku kintu ekimu | Obutasobola kujjukira wadde ebintu ebitonotono, okukaluubirirwa okusalawo. |
| Okubulwa obwagazi mu bintu bye wali onyumirwa | Ebintu bye nnali nnyumirwa (okulaba ttivvi, okwogera n’emikwano) kati biweddewo ddala. |
| Okwewulira ng’olina omusango oba nga tolina mugaso | Ebirowoozo ebitera okubaawo nga "Si maama mulungi" ne "Sirina mulungi mu kintu kyonna." |
| Ebirowoozo eby’akabi | Okubeera n’ebirowoozo eby’okutuusa obulabe ku ggwe oba omwana wo. Eno mbeera ya mangu ya maanyi nnyo. |
Ebintu by’oyinza okukola okusobola okuddukanya enneewulira zino
If you don’t have symptoms of depression , waliwo ebintu ebyangu by’osobola okwekolera okukola ku kukyukakyuka kuno okwa bulijjo.
- Gabana enneewulira zo: Yogerako ne balo, maama wo, mukwano gwo omukulu ku ngeri gy’owuliramu. Kikuwummuza nnyo okumanya nti toli wekka. Ate era bw’oba osobola okwogera ne bamaama abalala abali embuto, ekyo nakyo kirungi nnyo.
- Otulo otumala: Bwe tubulwa otulo, obusobozi bwaffe obw’okufuga enneewulira zaffe bukendeera. Gezaako okwebaka waakiri essaawa 8 nga tosalako ekiro bwe kiba kisoboka. Bw’oba osobola okuwummulako emisana, ekyo nakyo kirungi.
- Tambula!: Dduyiro y’emu ku ngeri ezisinga okutumbula obulamu bwo obw’omutwe. Gezaako okukola dduyiro ennyangu, gamba ng’okutambula oba yoga, esaanira olubuto. Wabula kakasa nti weebuuza ku musawo nga tonnatandika kukola dduyiro yenna.
- Lya emmere ennungi: Lya emmere ennungi. Kendeeza ku byokunywa ebirimu ssukaali, emmere erimu ssukaali n’emmere ey’amangu nga bwe kisoboka. Bino bisobola okuvaako ssukaali okulinnya amangu n’okukka ekiyinza okukosa embeera yo.
- Weewale ddala omwenge: Okunywa omwenge ng’oli lubuto kya bulabe nnyo gy’oli n’omwana wo.
- Komya caffeine : Nywa ebintu nga caayi ne kaawa mu kigero.
Bw’oba okyawulira nga tolina bulungi oluvannyuma lw’okukola ebintu bino, totya kwogera na musawo wo ku nsonga eno.
Obubaka Obutwala Awaka
- Enkyukakyuka mu nneewulira n’okukaaba nga toyagala ng’oli lubuto bitera okubaawo, ebiseera ebisinga biva ku nkyukakyuka mu busimu.
- Okwogera ku nneewulira zo ne munno, ab’omu maka go, oba mikwano gyo gye beesiga kiyinza okukuwa obuweerero obw’amaanyi.
- Otulo otumala, okulya emmere ennungi, n’okukola dduyiro omutono bikulu nnyo eri obulamu bwo obw’omutwe.
- Singa enneewulira ez’ennaku zimala wiiki ezisukka mu bbiri, ne zitaataaganya emirimu gya buli lunaku, oba ng’olina ebirowoozo eby’okutuusa obulabe ku ggwe oba omwana, laba omusawo mu bwangu.
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