Oluusi owulira nga buli kimu kikuboola, nga tolina ky’osobola kukola, era ng’owulira ng’omugugu omunene gukuzitoowerera? Kino si kizibu kyo kyokka. Okwennyamira mbeera abantu bangi gye boolekagana nayo mu bantu ab’ennaku zino. Okumira eddagala kye kimu ku biyinza okukolebwa. Naye leero tugenda kwogera ku nteekateeka y’obujjanjabi enzijuvu ejja okujjanjaba ebirowoozo byo n’omubiri gwo mu kiseera kye kimu n’okukuyamba okuwona amangu embeera eno. Endya ennungi, dduyiro, n’okujjanjaba okwogera ze zimu ku nkola ez’amaanyi, bwe zigatta n’eddagala ly’omira, zijja kukuyamba okudda engulu amangu.
Okwennyamira emirundi mingi kuyinza okuwerekerwako embeera endala ez’obujjanjabi. Okugeza, okwennyamira kuyinza okulabibwa n‟embeera nga sukaali, omutima, okusannyalala oba kookolo. Mu mbeera ng’ezo, kikulu nnyo okujjanjaba omubiri gwaffe gwonna.
Engeri emmere n’ebyokunywa gye bikosaamu okwennyamira
Wali weebuuzizzaako engeri ebintu bye tulya gye biyinza okukosa essanyu lyaffe? Omuntu eyalina ekiwuubaalo yabuulira ku by’ayitamu bw’ati.
"Nnasooka okukizuula nti nnina ekiwuubaalo nga nkyali muto. Okuva olwo nfunye ekintuukako emirundi mingi. Mu kiseera ekyo, nnali ndya emmere etali nnungi nnyo kubanga yali nnyangu nnyo okugifuna. Bwe nnali ndya emmere erimu ssukaali, embeera yange yandiwulidde bulungi okumala akaseera, naye mu ssaawa ntono, amaanyi gange n'embeera yange byandikendedde nnyo, era nga mpulira ddala nga nnyiize. Kati nga bwe nnyongera okulya enva endiirwa, entangawuuzi, n'emmere ey'empeke, mpulira nnyo." better and have more energy. Sirowooza nti nja kusobola okuvvuunuka ekiwuubaalo kino okuggyako nga nkyusizza endya yange."
Abakugu abasinga bakkiriziganya nti emmere enzijuvu ey’emmere enzijuvu — kwe kugamba, emmere ey’empeke, enva endiirwa, ebibala, entangawuuzi, ebyennyanja, n’ennyama etali nnungi — y’esinga obulungi eri abantu abalina ekiwuubaalo. Mu ngeri ennyangu, emmere ennungi esobola okuyamba okukuuma ssukaali mu musaayi nga takyukakyuka olunaku lwonna. Kino kiyinza okukuyamba ennyo okukuuma embeera yo nga nkkakkamu.
Abanoonyereza bakyanoonyereza oba vitamiini n’ebiriisa ebimu bisobola okuyamba okukendeeza ku kweraliikirira. N’okutuusa kati, asidi z’amasavu eza omega-3 , folate , ne vitamiini B12 ziragiddwa nti ziyamba, kubanga kirowoozebwa nti ziyamba obwongo okukola.
Naye jjukira: Mazima ddala olina okwogera n’omusawo wo nga tonnamira ddagala lino, kubanga oluusi abantu ababikozesa bayinza okulwawo okunoonya obujjanjabi obukakasibwa mu by’obujjanjabi.
Waliwo ebintu by’olina okumalawo mu mmere yo?
Yee, ddala. Kikulu nnyo okwewala emmere n’ebyokunywa ebimu ng’olwanyisa ekiwuubaalo.
| Emmere Y’olina Okwewala | Lwaki bwe kityo bwe kiri? (Lwaaki?) |
|---|---|
| Emmere n’ebyokunywa ebirimu ssukaali (ebyokunywa ebiwoomerera, keeki, bisikiiti, emmere erongooseddwa) . | Bino bisobola okuvaako ssukaali mu musaayi okweyongera n’okukka amangu ekiyinza okukosa embeera yo n’amaanyi go. |
| Omwenge | Omwenge guyinza okwongera okwennyamira, n’olwekyo kirungi n’okwewala ddala. |
| Caffeine ( kaawa, caayi ezimu, ebyokunywa ebikalu) | Caffeine asobola okuleetera abantu abamu okweraliikirira. Wadde si buli muntu nti akikola, kirungi kino okukimanya. |
Omukugu omu ow’eby’empisa agamba nti abalwadde be nga 20%-25% bafunye obuweerero obw’amaanyi okuva mu kweraliikirira oluvannyuma lw’okuggyawo ssukaali ne caffeine mu mmere yaabwe okumala wiiki bbiri. Kale, naawe osobola okwogera n’omusawo wo n’ogezaako ebintu bino olabe oba bikukolera.
Obuwummulo obw’ekyewuunyo obw’okukola dduyiro
Dduyiro kintu kirala eky’amaanyi ekiyinza okukosa obulungi embeera yo n’amaanyi go.
"Dduyiro takoma ku kukendeeza ku kweraliikirira, naye era ayamba abantu okuwulira nti bafuga n'amaanyi," bw'atyo omusomesa omu ow'eby'empisa bw'agamba. "Nnasooka kulaba migaso gya dduyiro nga mpita mu mbeera yange. Natandika okukola dduyiro ennaku ssatu mu wiiki mu budde bw'ekyemisana. Nneewuunya engeri gye nnalina amaanyi mangi n'engeri gye nnalina situleesi entono."
Olw’obumanyirivu buno, atandise okuwabula abalwadde be abalina ekiwuubaalo okukola dduyiro. Ebyavaamu biba bya buwanguzi nnyo. Oluusi afuluma ofiisi n’abalwadde be n’akola emisomo gy’okujjanjaba ng’atambula. Olw’okuba dduyiro kintu omuntu ky’asobola okuyiga n’okukozesa ku lulwe, ebivaamu bisobola okukola obulungi n’okuwangaala okusinga ebyo ebifunibwa n’empeke.
Mu butuufu, okunoonyereza okwakolebwa mu 2007 kwalaga nti eri abantu abamu, dduyiro akola bulungi ng’eddagala mu kujjanjaba ekiwuubaalo. Bwe tukola dduyiro, obwongo bwaffe bukola eddagala lingi nga serotonin , ekituyamba okukuuma embeera ennungi. Eddagala nalyo likola ekintu kye kimu.
Ate era, dduyiro mulungi nnyo eri abo abatasobola kumira ddagala, okugeza, abakadde abamu, bamaama abali embuto n’abazaala, n’abaana. Abantu abakola dduyiro nabo tebatera kuddamu kukola dduyiro.
Ekirala ekinene ku dduyiro kwe kuba nti talina buzibu bwonna . Okuva dduyiro bw’ali omulungi eri omubiri gwo gwonna, tewali kikyamu kumugatta ku nteekateeka yo ey’obujjanjabi.
Ka twogere ku biri ku birowoozo byaffe tubeere ba ddembe (Talk Therapy)
Obujjanjabi obw’okwogera oba obujjanjabi bw’ebirowoozo, kye kimu ku bintu ebirala eby’omuwendo mu kulwanyisa ekiwuubaalo. Si kwogera na mukwano gwo gwokka. Kizingiramu omukugu omutendeke okukuyamba okutegeera ebizibu byo n’okukulaakulanya obukugu bwe weetaaga okusobola okubigumira.
Waliwo ebika bibiri ebikulu eby’obujjanjabi bw’okwogera ebibadde bituuse ku buwanguzi mu kujjanjaba ekiwuubaalo:
- Cognitive-Behavioral Therapy (CBT): Obujjanjabi buno butunuulira engeri ebirowoozo byo ebibi n’enneeyisa zo gye bikuleetera okwennyamira. Kikuyamba okukyusa endowooza yo osobole okubeera ennungi.
- Enzijanjaba y’abantu: Kino kikuyamba okulongoosa enkolagana yo n’ab’omu maka go, mikwano gyo, ne munno mu bufumbo. Omukwano guno bwe gunaatereera, naawe ojja kutandika okuwulira obulungi.
Obujjanjabi bw’okwogera busobola okumala okuva ku wiiki ntono okutuuka ku myaka egiwerako. Kiyinza okukolebwa omuntu ku muntu oba mu mbeera y’ekibinja. Abantu bangi obujjanjabi buno babugatta n’obujjanjabi obulala, gamba ng’eddagala oba dduyiro.
Obujjanjabi bw‟okwogera bukuwa obukugu bwe weetaaga okukola ku kweraliikirira okumala ebbanga eddene. Kiringa ekibokisi ky’ebikozesebwa ky’osobola okukozesa ng’olina ekizibu.
Obukulu bw’okusigala n’obujjanjabi
Ka kibeere nteekateeka ki ey’obujjanjabi gy’olonze, kikulu okugiwa obudde obumala okukola n’okuginywerera. Obujjanjabi bwonna omuli n’eddagala eriweweeza ku kweraliikirira, buyinza okutwala wiiki eziwera oba okusingawo okulaba ebivaamu.Kale toggwaamu maanyi.
Kikulu okubeera ng’okwatagana n’omusawo wo mu nkola eno yonna. Yogera naye buli kiseera ku ngeri gy’owuliramu n’okumanya oba obujjanjabi bukola.
Enteekateeka yo ey’obujjanjabi bw’eba tekola oluvannyuma lwa wiiki ntono, tofaayo. Waliwo eddagala n’obujjanjabi obw’enjawulo bw’osobola okugezaako. Ebiseera ebisinga, singa obujjanjabi obumu tebukola, ekintu ekirala kijja kukola.
Ekikulu kwe kusigala ng’ogezaako okutuusa lw’onoofuna omugatte ogusinga okukukolera. Newankubadde nga kiyinza okutwala okufuba okutono, ekivaamu ku nkomerero - kwe kugamba, okuvvuunuka okwennyamira n’okufuuka omusanyufu - kisingako wala omugaso.
Obubaka Obutwala Awaka
- Okwennyamira si kuwulira nnaku yokka, bulwadde bwa nnamaddala obwetaagisa okujjanjabibwa.
- Obujjanjabi businga nnyo empeke. Endya ennungi, dduyiro, n’okujjanjaba okwogera bikozesebwa bya maanyi nnyo.
- Ne bw’oba n’enkyukakyuka entono ng’okusalako ssukaali ne caffeine mu mmere yo esobola okuleeta enjawulo nnene ku muudu yo.
- Ne dduyiro omunyangu ng’okutambula okumala eddakiika 30 olunaku asobola okukuwa obuweerero obw’amaanyi mu birowoozo.
- Bw’oyogera n’omukugu (Talk Therapy), ojja kufuna amaanyi n’ebikozesebwa by’olina okukola ku bizibu mu bbanga eggwanvu.
- Bulijjo sigala ng’okwatagana n’omusawo wo. Obujjanjabi buwe obudde, mugumiikiriza. Mazima ddala ojja kufuna eky’okugonjoola ekizibu ekisinga okukukwatako.
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