Ese hari igihe wumva uremerewe cyane, ubabaye, cyangwa ufite stress? Ese hari n'igihe ushaka kuryama gusa, nta kintu na kimwe ushishikajwe nacyo? Ese wari uzi ko siporo ari umuti mwiza cyane, usanzwe wo kuvura ubwo bwoko bw'imihangayiko, cyangwa kwiheba nkuko twese tubizi? Iki ni ikintu gikomeye cyane. Reka tubiganireho uyu munsi, mu buryo bworoshye ushobora gusobanukirwa.
Ese koko siporo ni umuti wo kuvura ihungabana?
Yego, igisubizo kigufi cy'icyo kibazo ni "yego". Ariko hari ibisobanuro bike. Kwiheba bishobora kuza mu byiciro bitandukanye. Hari abantu bafite kwiheba guciriritse. Abandi bafite kwiheba guciriritse. Abandi bashobora kugira kwiheba gukomeye.
Ubushakashatsi bwagaragaje ko imyitozo ngororamubiri ari umuti mwiza cyane wo kuvura ihungabana ryoroheje kugeza ku riciriritse . Iyo dukora imyitozo ngororamubiri, ubwonko bwacu busohora imisemburo idufasha kumva twishimye. Binadufasha kongera icyizere cyacu. Tekereza kujya gutembera hanze ahantu heza. Vitamine D ubona ku zuba ni intungamubiri y'ingenzi ifasha kwirinda ihungabana.
Hari igihe gukora siporo gusa bihagije kugira ngo bigufashe kuruhuka. Ariko rimwe na rimwe, cyane cyane iyo ihungabana ryawe rikomeye cyane, ari naryo abaganga bita ihungabana rikomeye cyangwa indwara ikomeye yo kwiheba (MDD) , ushobora gukenera gukora siporo hamwe n'imiti n'ubuvuzi wahawe na muganga wawe .
Igikuru ni uko siporo atari "inkongoro y'igitangaza" yo kugabanya ihungabana. Ahubwo ni igikoresho gikomeye ushobora kugenzura kandi gishobora kongera ubuzima bwawe bwo mu mutwe.
Ni izihe nyungu nyamukuru zo gukora imyitozo ngororamubiri?
Hari uburyo bwinshi imyitozo ngororamubiri ishobora gufasha mu gihe cyo kwiheba. Reka turebe ibyo ari byo. Kugira ngo byoroshye kubisobanukirwa, nakoze imbonerahamwe nk'iyi.
| Inyungu | Mu magambo make ... |
|---|---|
| Gukora imisemburo y'ibyishimo | Iyo ukora imyitozo ngororamubiri, ubwonko bwawe busohora imisemburo yitwa endorphins . Iyi yitwa 'imisemburo y'ibyishimo.' Iyi igabanya ububabare mu mubiri wawe, ikaruhura ubwenge bwawe, kandi ikazamura amarangamutima yawe. |
| Kwigirira icyizere kurushaho | Kimwe mu bibazo bikomeye bizanwa no kwiheba ni ukutagira icyizere. Iyo ukora imyitozo ngororamubiri kandi ukagira ubuzima bwiza, iyo urushijeho gukomera, wumva wishimye, ugira icyizere cyinshi. Ukumva ufite icyo ugeraho cyane, nko kuvuga uti "Nabikoze." |
| Gusinzira neza nijoro | Gusinzira neza ni ingenzi ku buzima bwo mu mutwe. Kubura ibitotsi bishobora kongera ibimenyetso by'ihungabana. Imyitozo ngororamubiri ishobora kugufasha gusinzira vuba no kunoza ubwiza bw'ibitotsi byawe. |
| Gufata ubuzima bwiza | Ibintu nk'ibiribwa byatunganyijwe, inzoga zirenze urugero, no kunywa itabi bishobora gutuma kwiheba birushaho kwiyongera. Iyo utangiye ingeso nziza nko gukora imyitozo ngororamubiri, uzabona uhinduye n'izindi ngeso mbi. Urugero, kurya neza no kureka kunywa itabi. |
Ni iyihe myitozo myiza yo kuvura ihungabana?
Inkuru nziza hano ni uko imyitozo ngororamubiri iyo ari yo yose ishobora gufasha mu bihe byo kwiheba . Ntabwo ari ngombwa kujya muri siporo nini. Icyo ukunda cyose, icyo wakora cyose, ni cyiza.
Dore ingero zimwe na zimwe:
- Kugendera ku igare
- Kubyina (ndetse no mu cyumba kitagira umuntu!)
- Gukora mu busitani (gutera indabo, gukata ibyatsi)
- Kwiruka cyangwa kwiruka
- Gukina siporo nka tenisi
- Koga
- Imirimo yo mu rugo (gusukura, koza isuku)
- Yoga
- Kugenda n'amaguru nk'uko bisanzwe
Ubufasha mu mibanire y'abantu ni ingenzi cyane ku muntu ufite ikibazo cy'ihungabana. Rero, ni byiza kujya mu itsinda ry'imyitozo ngororamubiri. Cyangwa, gukora imyitozo ngororamubiri hamwe n'inshuti yawe magara cyangwa umukunzi wawe. Muri ubwo buryo, uzabona inyungu zo gukora imyitozo ngororamubiri ndetse n'amahoro yo kubona inkunga iturutse ku bandi.
None se, ibi twabitangira dute?
Ushobora kuba ufite ibibazo byinshi bijyanye no gutangira ibi. Reka turebe ibisubizo.
Urashaka kubaza muganga koko?
Abantu benshi bafite ubuzima bwiza ni byiza gutangira gahunda yo gukora imyitozo ngororamubiri batabanje kugisha inama muganga. Ariko, niba umaze igihe utarakora imyitozo ngororamubiri, ufite imyaka irenga 50, cyangwa ufite indwara idakira nka diyabete cyangwa indwara y'umutima, ugomba kugisha inama muganga mbere yo gutangira gahunda nshya yo gukora imyitozo ngororamubiri.
Ni ubuhe bwoko bw'imyitozo ngororamubiri nkwiye gukora?
Imyitozo ngororamubiri myiza ni ikintu ukunda kandi wifuza gukomeza gukora. Ukunda kubyina? Ubusitani? Guterura ibiremereye? Guterura amaguru? Noneho tangira nibyo. Hanyuma ushobora kugerageza ibintu bishya.
Nkwiye kubikora igihe kingana iki kandi kangahe?
Gerageza gukora imyitozo ngororamubiri mu gihe cy'iminota 20-30 nibura iminsi itatu mu cyumweru . Ubushakashatsi bwerekana ko iminsi ine cyangwa itanu mu cyumweru ari yo irushaho kuba myiza. Ariko niba ugitangira, tangira buhoro buhoro. Tangira n'iminota 20 ku munsi kandi wongere igihe buhoro buhoro uko ugenda umenyera.
Bite ho niba wumva ububabare mu gihe ukora imyitozo ngororamubiri?
Ntukirengagize ububabare. Gukora imyitozo ngororamubiri mu bubabare bishobora kwangiza ingingo n'imitsi yawe.
Niba ugifite ububabare nyuma y'amasaha make ukora siporo, ushobora kuba warakoze cyane. Gabanya gato umunsi ukurikiyeho. Niba ububabare bukomeje, bukabije, cyangwa niba utekereza ko ushobora kuba ufite imvune, hita ubonana na muganga wawe.
Izindi nama zagufasha gutangira gukora imyitozo ngororamubiri
Iyo utangiye, kora gahunda yoroshye yo gukurikiza no gukurikiza. Umaze kumenyera, ushobora guhindura uko ubyifuza.
- Hitamo ikintu ukunda kandi ugishimishe. Siporo ntigomba kuba umutwaro.
- Shyiramo igihe cyo gukora imyitozo ngororamubiri muri gahunda yawe ya buri munsi. Niba bibaye ngombwa, shyiramo ikintu cyo kwibutsa kuri kalendari cyangwa kuri telefoni yawe.
- Niba urambiwe ikintu kimwe, gerageza ikindi kintu gitandukanye. Guhinduranya ibintu byongera uburyohe mu buzima.
- Ntukajye ukoresha amafaranga menshi. Nta mpamvu yo kugura ibikoresho bihenze cyangwa ubunyamuryango bw'amashyirahamwe y'ubuzima niba utazahora ubikoresha.
- Ikintu cy'ingenzi: Ntucike intege! Komeza. Utarabimenya, siporo izahita iba igice cy'ubuzima bwawe. Izaguha imbaraga nyinshi zo kugabanya kwiheba kwawe.
Ubutumwa bwo kujyana mu rugo
- Ihungabana ni indwara nyayo. Imyitozo ngororamubiri ni igikoresho gikomeye cyane gishobora kugufasha. Igira akamaro cyane cyane ku ndwara yoroheje kugeza ku iringaniye.
- 'Imisemburo y'ibyishimo' (endorphins) iva mu bwonko iyo ukora imyitozo ngororamubiri, kwigirira icyizere kurushaho, no gusinzira neza bifasha mu kongera ibyiyumvo byawe.
- Hitamo igikorwa ukunda cyane hanyuma utangire. Iminota 20-30, iminsi 3 mu cyumweru, ni intangiriro nziza.
- Niba ufite izindi ndwara zidakira, ushaje, cyangwa ufite ibyago ku buzima, banza uganire na muganga wawe mbere yo gutangira siporo.
- Niba ufite ihungabana rikomeye cyangwa ibi bintu bitagufasha, ni ngombwa gushaka inama kwa muganga. Gukora imyitozo ngororamubiri ni ubufasha, ntabwo ari ugusimbura ubuvuzi.
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