Ese wigeze wumva ushobora kurya ikintu kiryoshye cyangwa gifite ibinure ku munsi utabonye ibitotsi bihagije? Muri icyo gihe, wumva unaniwe cyane umunsi wose kandi ntugire icyo ukora? Ibi si wowe wenyine. Hari isano ikomeye hagati yo kubura ibitotsi no kwiyongera ibiro kurusha uko wabitekereza. Uyu munsi, reka tuganire ku buryo ibi bibaho.
Sleep Cycles
Calculate regular sleep cycles based on bedtime or wake up time
Uburyo ubwonko bwawe businziriye bugushukashuka
Iyo udasinzira bihagije, bigira ingaruka ku bwonko bwawe. Mu magambo make, ubwonko bubura ibitotsi bumeze nk'umusinzi. Reka turebe uko bigenda.
Dufite igice cy'ubwonko bwacu cyitwa "Frontal Lobe". Aha niho dukora ibintu by'ingenzi nko gufata ibyemezo byiza no kugenzura ibyifuzo byacu . Iyo tudasinzira bihagije, ibikorwa muri iki gice cy'ubwonko biragabanuka, nk'aho amatara agabanya. Bityo ubushobozi bwawe bwo gufata ibyemezo byiza buragabanuka.
Tekereza, umunsi wasinziriye neza, ushobora kwiyima kurya agace k'umugati ukavuga uti “Birahagije.” Ariko umunsi wasinziriye bihagije, ubwonko bwawe bugorwa no kuvuga “oya.” Ahubwo, aho ubwonko bwawe butanga ibihembo bitangira gushaka ikintu kigushimisha. Nuko ugera kuri ako gace ka kabiri k'umugati, cyangwa uwo mugati w'amavuta menshi, utabizi.
Ibi byagaragajwe n'ubushakashatsi. Ubushakashatsi bumwe bwagaragaje ko abantu badasinzira neza baba bafite amahirwe menshi yo kurya cyane nijoro. Banasanze bafite amahirwe menshi yo guhitamo ibiryo birimo karubohidrati nyinshi. Ubundi bushakashatsi bwagaragaje ko abantu badasinzira bihagije baba bafite amahirwe abiri yo guhitamo ibiryo birimo ibinure byinshi ugereranyije n'abantu baryama nibura amasaha 8.
Mu magambo make, iyo udasinzira bihagije, ubwonko bwawe burashaka ibiryo bidahagije kandi bugatakaza ubushobozi bwo kuvuga 'oya'.
Gusinzira ni cyo gikorwa cy'ingufu umubiri ukora.
Gusinzira ni nk'ibiryo by'ubwonko. Umuntu mukuru akeneye gusinzira amasaha 7 kugeza kuri 9 buri joro . Iyo usinziriye amasaha make ugereranije n'ayo, umubiri wawe uzakira ibiro byinshi. Dore uko bikora.
Imisemburo y'stress yiyongera
Iyo udasinzira bihagije, umubiri wawe utangira gukora imisemburo myinshi ya stress ya cortisol . Iyi misemburo yohereza ubutumwa ku mubiri wawe igira iti "Ugomba kuguma uri maso ubu, bityo uzigame ingufu." Ibyo bivuze ko umubiri wawe uhagarika gutwika ibinure ugatangira kubibika .
Mu bushakashatsi bumwe, itsinda ry'abantu bariye karori zingana kandi bagasinzira bike mu byumweru bibiri bagabanyije 55% by'ibinure mu mubiri wabo. Nanone bumvaga bashonje kenshi, bumvaga badahaze nyuma yo kurya, kandi bakagira imbaraga nke cyane.
Bigenda bite kuri insuline?
Nk’uko abashakashatsi bo muri Kaminuza ya Chicago babivuga, kubura ibitotsi bishobora gutuma umubiri wawe "umererwa nabi mu buryo bwa 'metabolism'." Nyuma y'iminsi ine gusa yo kubura ibitotsi, umubiri wawe ntushobora gukoresha neza imisemburo yitwa insuline . Insulin ni imisemburo ikenewe cyane mu guhindura isukari n'ibinyampeke mu biribwa turya mo ingufu.
Abashakashatsi bavuga ko iyo ibitotsi bidahagije, ubushobozi bw'umubiri bwo kumva insuline bugabanukaho ibirenze 30%.
Kuki ibi ari bibi? Iyo umubiri wawe utitabiriye insuline neza, ntushobora kugenzura neza ingano y'ibinure mu maraso yawe. Kubera iyo mpamvu, ibyo binure bitangira kwirundanya mu mubiri wawe aho gutwikwa.
Ibyo bivuze ko aho kugabanya ibiro kubera gusinzira gusa, kubura ibitotsi mu by'ukuri bibangamira imikorere y'umubiri wawe kandi bigatera kwiyongera kw'ibiro .
Natural Pain and Sleep Wellness Care
Herbal wellness products for back pain, joint pain and insomnia.
Check Availability →Inama nke zoroshye zo gusinzira neza nijoro
Kubera ubuzima bw'iki gihe burimo akazi kenshi, kuryama ku gihe bishobora kuba ingorabahizi. Mudasobwa, televiziyo na telefoni bigerageza kuturinda gusinzira kugeza nijoro cyane. Ariko iyo ukurikije izi ngeso zoroshye, uzabona itandukaniro rikomeye.
Reba imbonerahamwe iri hepfo kugira ngo umenye izi nama n'impamvu ari ingenzi.
| Icyo gukora (inama) | Kuki ari ingenzi? |
|---|---|
| Irinde ecran: Hagarika gukoresha televiziyo, mudasobwa, na telefoni byibuze isaha imwe mbere yo kuryama. | Umucyo w'ubururu uturuka ku mashusho ubuza ikorwa rya melatonine, imisemburo igufasha gusinzira. |
| Teganya icyumba cyo kuraramo: Gira igihe cyo kuraramo gusa no gukora imibonano mpuzabitsina. Ntukajyeyo ku kazi cyangwa kurya. | Ubwonko bwawe bwiga kumenya ko icyumba cyo kuraramo ari ahantu ho kuruhuka. |
| Kora gahunda yo kuryama:Kora ikintu kiruhura nko kwiyuhagira bishyushye, gutekereza cyane, cyangwa gusoma igitabo. Ntugakoreshe iki gihe mu kuganira ku bibazo bikomeye. | Ibi bitanga ikimenyetso ku mubiri wawe no mu mutwe wawe ko "igihe cyo gusinzira kigeze." |
| Menya igihe cyagenwe: Igire akamenyero ko kubyuka no kuryama mu gihe kimwe buri munsi, ndetse no mu mpera z'icyumweru. | Ibi bishobora gufasha kugira isaha y'umubiri wawe ihamye. |
| Witondere ibyo urya n'ibyo unywa: Irinde kurya cyane n'inzoga nijoro. Reka kunywa ikawa, icyayi, shokora na kola nyuma ya saa munani z'umugoroba. | Kurya cyane bishobora gutera kuribwa mu gifu. Kafeyine ishobora kuguma mu mubiri amasaha 5-6, ibi bikaba bishobora kubangamira ibitotsi. |
| Gira umwijima mu cyumba: Rara ahantu hijimye kandi hatuje. | Umwijima usanzwe utanga imisemburo ya melatonine itera ibitotsi, kandi urumuri ruhagarika ikorwa ryayo. |
Bishobora gufata igihe kugira ngo umenyere ibi bintu. Ariko ntukibagirwe ko gusinzira ari ingenzi ku buzima bwawe no kugabanya ibiro nk'uko indyo n'imyitozo ngororamubiri bimera. Niba ukomeje kugira ibibazo byo gusinzira nubwo wakurikije izi nama, ni byiza kubibwira muganga wawe. Hari indi mpamvu y'ubuvuzi ishobora kubibatera.
Ubutumwa bwo kujyana mu rugo
- Kubura ibitotsi bigabanya ubushobozi bw'ubwonko bwawe bwo gufata ibyemezo, bishobora gutuma uhitamo ibiryo bitameze neza.
- Kudasinzira bihagije byongera imisemburo ya stress mu mubiri ya cortisol , yongera ububiko bw'ibinure.
- Kubura ibitotsi bishobora gutera kwiyongera ibiro kuko bibangamira imikorere y'imisemburo ya insuline .
- Umuntu mukuru akeneye nibura amasaha 7-9 yo gusinzira neza ku munsi.
- Ingeso zoroshye nko kuzimya telefoni/televiziyo isaha imwe mbere yo kuryama, kujya kuryama no kubyuka ku gihe cyagenwe bishobora kongera ireme ry'ibitotsi byawe.
- Gusinzira ni ingenzi mu kugabanya ibiro kimwe n'imirire n'imyitozo ngororamubiri.
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