Ese wumva umutwe wawe ugiye guturika iyo ugeze mu rugo uvuye mu kazi mu biro umunsi wose, uhugiye mu modoka nyinshi? Hari igihe ubuzima burambirana, si byo se? Ariko tekereza, uramutse wibagiwe ibi byose ukabona umwanya wo gukora ikintu ukunda ... bishobora kuba gusoma igitabo, gukora ubusitani, cyangwa kujya gukina cricket n'inshuti zawe. Ibyo ni byo twita gusa 'ikinamico'.
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Iyi myidagaduro ni iyihe?
Mu magambo make, kwishimisha ni igikorwa icyo ari cyo cyose ukora mu gihe cyawe cy'ikiruhuko, kugira ngo wishimire. Si ikintu ugomba gukora nk'akazi, ahubwo ni ikintu wishimira gukora.
Ibi biratandukanye. Hari abantu bakunda gutera indabo mu busitani, abandi bakunda gukusanya udupapuro twa kera. Hari abantu babona ibyishimo mu gushushanya, abandi mu kuririmba indirimbo. Hari igihe ibintu bituje nko gusoma igitabo, guteka amafunguro, gutembera mu bidukikije, cyangwa gutekereza cyane bishobora kuba ibintu byiza byo kwishimisha. Ikintu cy'ingenzi ni uko ari ikintu kikuzanira ibyishimo.
Ni izihe nyungu ku buzima zo gukora ibintu nk'ibyo ukunda?
Gumara umwanya ukora ikintu ukunda ntibigutera ibyishimo gusa, ahubwo binagira inyungu zitabarika ku buzima bwawe bw'umubiri n'ubwo mu mutwe. Muri iki gihe cy'isi yihuta cyane, bishobora kugorana kubona umwanya wo gukora ikintu runaka. Ariko reka turebe uburyo icyo gihe gito gikwiye kuri wewe.
Bigabanya stress.
Iyi ni imwe mu nyungu zikomeye z'imyidagaduro. Iyo ukoze ikintu ukunda, ibibazo byose bitari ngombwa mu mutwe wawe n'ibibazo byo ku kazi byibagirana igihe gito.
Mu rwego rwa siyansi, iyo dufite stress, umubiri wacu ukora imisemburo yitwa "Cortisol". Iyi kandi yitwa "stress hormone." Ubushakashatsi bwagaragaje ko iyo ukora ikintu runaka, iki gipimo cya "Cortisol" kigabanuka cyane. Ibi bivuze ko ubwonko bwawe n'umubiri wawe birushaho kuba byiza.
Yongera ubuzima bwiza bwo mu mutwe muri rusange
Ubushakashatsi bwakorewe muri Nouvelle-Zélande bwagaragaje ko abantu bakora ibikorwa byo guhanga buri gihe baba bafite imyumvire myiza ku buzima. Abamaze iminsi mike bakora ibintu bishya bishimiraga bumvaga bishimye kandi barushijeho kumererwa neza.
Nanone kandi, abantu bamara igihe kinini bakora ibintu runaka bakunda kwishimisha ntibakunze kurwara indwara yo kwiheba . Ibi bikorwa bigufasha kugira ibyishimo no kuruhuka.
Binongera ubuzima bw'umubiri
Niba ibyo ukunda ari imyitozo ngororamubiri, inyungu zikubye kabiri cyangwa gatatu. Reka turebe imbonerahamwe nto kugira ngo tubisobanukirwe neza.
| Imiterere y'iyi gahunda | Ibyiza by'umubiri |
|---|---|
| Igikorwa cy'umubiri (urugero: gutembera, kwiruka, kubyina, gukina siporo, guhinga ubusitani) | - Kugenzura umuvuduko w'amaraso. - Kugumana umuvuduko mwiza w'umutima. - Kugenzura uburemere bw'umubiri (BMI). - Bifasha mu kugenzura ibiro by'umubiri. |
| Ibikorwa bifitanye isano n'ibidukikije (urugero: gutembera n'amaguru, gutembera ku mucanga) | - Kumara iminota 10 ku munsi uri kumwe n'ibidukikije byongera ibyishimo. - Ubushobozi bwo gushyira ibintu ku murongo buratera imbere. |
| Ibikorwa bigerageza ubwonko (urugero: gusoma ibitabo, kurangiza puzzles, kwiga ururimi rushya, gukina ess) | - Imikorere y'ubwonko iratera imbere. - Kwibuka birarushaho kuba byiza. - Kwigirira icyizere biriyongera. |
Ikomeza imibanire myiza n'abandi
Dushobora kumva turi irungu mu bihe bitandukanye mu buzima bwacu. Ntabwo ari ikibazo gikomeye mu gihe runaka. Ariko kuba turi irungu igihe kirekire byangiza cyane ubuzima bw'umubiri, ubwo mu mutwe no mu bwenge.
Urabizi, ubushakashatsi bwerekana ko kugira irungu igihe kirekire ari byo byangiza umubiri kurusha kunywa itabi 15 ku munsi . Ni ibintu bingana n'ibyo.
Kwishimisha ni uburyo bwiza bwo kurwanya irungu. Cyane cyane iyo winjiye mu itsinda (urugero: ikipe ya cricket, club y'ibitabo, Shramadan), uzahura n'inshuti nshya musangiye ibyo mukunda. Ibi ntibizanoza ubuhanga bwawe bwo kuvugana gusa, ahubwo bizanagufasha gutsinda ibyiyumvo byo kwigunga.
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Ubu ushobora kuba uri gutekereza uti: "Mana yanjye, hamwe n'iyi mirimo yose, mfite umwanya he wo kuyikora?" Nibyo koko. Kubona umwanya wo gukora ibintu bikunogeye bishobora kuba ingorabahizi. Ariko, ntabwo bishoboka. Dore inama nke:
- Ntabwo ari ngombwa kubikora buri munsi: Ntukiyumve nk'aho ugomba gushyiraho isaha imwe cyangwa ebyiri buri munsi. Ibyo bishobora kugutera imihangayiko. Ahubwo, shyira ku ruhande amasaha make mu cyumweru, cyangwa iminsi mike mu kwezi. Tangira gato.
- Fata akaruhuko gato: Aho kumara umwanya wawe w'ikiruhuko ku mbuga nkoranyambaga , soma amapaji make y'igitabo, gendagenda mu busitani, cyangwa wumve ikiganiro ukunda. Ndetse n'iminota 10-15 ishobora kugira icyo ihindura cyane.
- Menya ibintu bitakaza umwanya: Tekereza witonze ku byo umara igihe kinini ku manywa. Wenda kureba televiziyo cyangwa gusoma imbuga nkoranyambaga bigutwara igihe kinini kurusha uko ubyibwira. Reba niba ushobora kumara n'igice gito cy'icyo gihe ukora ikintu ukunda cyane kandi kikakuzanira ibyishimo.
Niba ufite impungenge ku buzima bwawe bwo mu mutwe cyangwa niba ufite stress ikomeye n'agahinda, ntutinye kubibwira muganga wawe . Nubwo ari byiza gutangira ikintu ukunda, ni ngombwa kandi gushaka inama kwa muganga.
Ubutumwa bwo kujyana mu rugo
- Kwishimisha si ugupfusha ubusa igihe. Ni ishoramari ry'agaciro mu buzima bwawe bwo mu mutwe no ku mubiri.
- Kwishimisha ni wo muti mwiza karemano wo kugabanya stress no kwiheba.
- Binyuze mu byo ukora, ushobora guhura n'inshuti nshya, kunoza imibanire myiza n'abandi, no gutsinda irungu.
- Ntucike intege kuko "udafite umwanya." Ndetse n'iminota 15-20 ku munsi irahagije. Tangira gato, ukoresheje ikintu cyoroshye kuri wewe.
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