Ese utekereza ko ubaho ubuzima bwiza? Nubwo hari amakosa mato, abenshi muri twe dutekereza ko turya neza kandi tugakora siporo iyo dufite umwanya, bityo tukaba dufite ubuzima bwiza. Ariko se ibyo ni byo byonyine bikenewe kugira ngo twitwe 'ubuzima bwiza'? Igitangaje ni uko ubushakashatsi buherutse gukorwa bwagaragaje ko umubare muto cyane w'abantu bakuru, hafi 3 mu 100, ari bo bujuje ibisabwa kugira ngo babeho ubuzima bwiza.
Reka turebere hamwe ibi bintu bine by'ingenzi kugira ngo umuntu abeho neza. Ushobora kwipimisha ukoresheje ibi bintu bike.
Inkingi enye z'ubuzima bwiza
Abashakashatsi bavuga ko ibi bintu bine ari ingenzi mu kumenya niba umuntu afite ubuzima bwiza. Reka tubirebe mu mbonerahamwe.
| Ingingo y'ingenzi | Tekereza niba bikureba. |
|---|---|
| 1. Irinde kunywa itabi | Unywa itabi? Niba utigeze uba imbata y'itabi, icyo ni ikintu gikomeye wagezeho. Niba uri umunywi w'itabi, urimo ugerageza kurireka? |
| 2. Kugumana ibiro byiza | Ese ushobora kugumana BMI yawe (Body Mass Index) hagati ya 18-25? Cyangwa urimo kugerageza kugera kuri ubwo buremere? |
| 3. Imbuto n'imboga bihagije | Ese urya nibura imbuto n'imboga incuro 5 ku munsi? (Urugero, igice kimwe ni igitoki kiringaniye, pome, cyangwa igikombe kimwe cya kabiri cy'imboga zitetse). |
| 4. Imyitozo ngororamubiri buri gihe | Ese ukora siporo nibura iminota 30 ku munsi, iminsi 5 mu cyumweru? (urugero: kugenda n'amaguru, kwiruka, kugendera ku igare). |
Utekereza iki kuri ibi bintu bine? Ni bingahe muri byo ukora? Birumvikana ko kunywa itabi atari bibi kuri wewe gusa, ahubwo no ku bandi bagukikije. Kugerageza kwikuramo iyo ngeso ni bwo bufasha bukomeye ushobora kwikorera. Ibindi bintu bitatu, ari byo ibiro bizima, imirire myiza, n'imyitozo ngororamubiri, ni byo shingiro ry'ubuzima bwiza. Niba ufite gushidikanya kuri ibi cyangwa ushaka kumenya ibiro n'indyo ikubereye, ni byiza kuvugana na muganga wawe.
Ibi ntibihagije! Hari ibindi bintu byinshi...
Sawa, twavuze kuri ibyo bintu bine by'ibanze. Ariko hari n'ibindi bintu bifasha mu buzima bwiza kandi bushimishije. Ibi si amategeko gusa, ni ingeso nziza dushobora gushyira mu buzima bwacu. Reka turebe ibyo ari byo.
| Ingeso nziza | Kuki ibyo ari ingenzi? |
|---|---|
| Koza amenyo buri munsi | Ibi ni ingenzi kugira ngo amenyo n'ishinya bikomeze kugira ubuzima bwiza kandi birinde indwara. |
| Uraryama neza. | Umuntu uryama neza ashobora guhangana neza n'imihangayiko. Nanone, iyo tudasinzira bihagije, imisemburo yacu yo gusonza iracika intege, bigatuma turya cyane. |
| Kurya hamwe n'umuryango | Iki ni igihe ababyeyi bagomba gutanga urugero rwiza, bakamenyera kurya indyo yuzuye, kandi bakaganira neza. Kuba hafi y'umuryango n'inshuti ni igice gikomeye cy'ubuzima bwiza. |
| Mwenyura, gira ibyishimo. | Seka cyane inshuro nyinshi ku munsi. Reba cyangwa usome inkuru isekeje. Izagufasha kuruhuka no guhangana n'ibibazo. |
| Tekereza, humura mu mutwe wawe. | Mara iminota 10-20 ku munsi ukora ikintu cyo gutuza ubwenge bwawe. Gutekereza, gukora iyobokamana, cyangwa gutuza gusa bishobora gufasha gutuza ubwenge bwawe no kugenzura umuvuduko w'amaraso yawe. |
| Genda cyane uko bishoboka kose. | Niba udafite umwanya wo gukora siporo, genda n'amaguru uko bishoboka kose umunsi wose. Genda n'amaguru ujya ku iduka, aho bisi zihagarara. Ibi bitwika karori, bigabanya stress, kandi byongera icyizere. |
| Komeza umugongo wawe ugororotse. | Tekereza, nukomeza umugongo wawe ugororotse kandi imitsi yo mu nda yawe igakomeza, uzagaragara nk'ufite ubunanutse kurusha uko uri ubu. Tekereza "uhagaze neza, uhagaze neza" igihe cyose ugenda. |
| Gerageza ikintu nk'iyoga. | Yoga iha umubiri imbaraga, ubushobozi bwo koroherwa no kuringaniza, ibyo bikaba ari ingenzi cyane uko tugenda dusaza. |
| Kurya ibiryo bikungahaye kuri poroteyine. | Poroteyine ni intungamubiri y'ingenzi. Kubera ko iguma mu gifu igihe kirekire, iyo uyiriye hamwe n'ibiryo bikungahaye kuri fibre, igufasha kumva urya karori nke. Shyiramo ibiryo nk'imbuto, amata afite ibinure bike, ibishyimbo, inyama n'amafi mu mirire yawe. |
| Tekereza neza. | Reba byose nk'aho "ikirahure cyuzuye igice." Izere. Tekereza uti "Ndabishoboye, ndabishoboye..." hanyuma utangire gukora. |
Byose ni wowe ubigena.
Urutonde rw'imyitwarire yawe myiza rushobora kuba rutandukanye n'urwanjye. Nta kibazo kiri muri ibyo. Icy'ingenzi ni ukwibuka ko ari wowe ushobora kugira icyo uhindura ku buzima bwawe no ku mibereho myiza yawe .
Fata ubuyobozi bw'ubuzima bwawe. Tekereza ku mpinduka nto zishobora gutuma ubuzima bwawe bugira ubuzima bwiza. Ntugerageze gukora ibintu bikomeye icyarimwe. Tangira ari bito.
Urugero, guhera ejo, tangira kugenda vuba iminota 10 ku munsi. Ongera umubare w'imbuto urya ku munsi kuri imwe. Shyira telefoni yawe iruhande igice cy'isaha mbere yo kuryama nijoro. Impinduka nto nk'izi ni zo zizana umusaruro ukomeye uko igihe kigenda.
Ubutumwa bwo kujyana mu rugo
- Ishingiro ry'ubuzima bwiza ni ukwirinda kunywa itabi, kugira ibiro bizima, kurya indyo yuzuye, no gukora imyitozo ngororamubiri buri gihe.
- Uretse ibi by'ibanze, ni ingenzi cyane kugira ibitotsi bihagije, ubuzima bwiza bwo mu mutwe, imibanire myiza n'umuryango n'inshuti, ndetse no kugira imyumvire myiza.
- Ufite ububasha ku buzima bwawe. Aho kugerageza guhindura ibintu bikomeye icyarimwe, tangira ukoresheje utumenyero duto kandi tworoheje ushobora gushyira mu buzima bwawe bwa buri munsi.
- Niba ufite impungenge cyangwa ibibazo ku buremere bwawe, imirire yawe, cyangwa imyitozo ngororamubiri, vugana na muganga w’umuryango wawe (GP).
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