Ubushakashatsi: Ibintu 10 Ushobora Kuba Ukora Buri Munsi Byangiza Ubwonko Utabizi
Ubwonko ni rwo rugingo rugenzura ubuzima bwose bw’umuntu. Ni rwo rutuma dutekereza, twibuka, dufata ibyemezo, twigira ku makosa, tugenzura amarangamutima ndetse tukayobora imikorere y’ingingo zose z’umubiri. Ni yo mpamvu kurinda ubwonko bikwiye kuba imwe mu ntego z’ibanze z’umuntu wese ushaka kubaho ubuzima buzira umuze.
Nyamara, ubushakashatsi bwakozwe n’inzego zitandukanye zirimo Ishuri Rikuru ry’Ubuvuzi rya Harvard hamwe n’Ikigo cy’Igihugu cya Leta Zunze Ubumwe za Amerika gishinzwe indwara z’imitsi n’ubwonko (National Institute of Neurological Disorders and Stroke) bugaragaza ko hari imyitwarire abantu benshi bafata nk’isanzwe, nyamara ikaba ishobora kwangiza ubwonko buhoro buhoro, bikongera ibyago byo kwibagirwa, kugabanuka kw’ubushobozi bwo gutekereza ndetse no kurwara indwara zifata ubwonko.
Dore ibintu icumi ubushakashatsi bugaragaza ko bishobora kugira ingaruka zikomeye ku buzima bw’ubwonko.
- Kudasinzira bihagije
Gusinzira ni ingenzi cyane mu gusana no kongera imbaraga z’ubwonko. Mu gihe umuntu asinziriye, ubwonko bukora imirimo y’ingenzi irimo gutunganya amakuru bwakiriye ku manywa, kurema uturemangingo dushya no gusukura imyanda iba yarirundanyije.
Impuguke zemeza ko umuntu mukuru akwiye gusinzira nibura amasaha arindwi kugeza ku munani buri joro. Kudasinzira bihagije bishobora gutuma umuntu agira ikibazo cyo kwibuka, kutabasha kwibanda ku kazi, kugorwa no gufata ibyemezo ndetse bikongera ibyago byo kurwara indwara zo kwibagirwa nka Alzheimer’s.
- Gusiba ifunguro rya mu gitondo
Ifunguro rya mu gitondo ritanga imbaraga ubwonko bukeneye kugira ngo bukore neza umunsi wose. Kurisiba kenshi bituma isukari yo mu maraso igabanuka, bikagira ingaruka ku mikorere y’ubwonko.
Iyo ubwonko bubuze intungamubiri zihagije, ubushobozi bwo gutekereza, kwibanda no gufata mu mutwe buragabanuka.
- Kutanywa amazi ahagije
Amazi agize igice kinini cy’ubwonko. Kubura amazi ahagije bituma uturemangingo tw’ubwonko tudakora neza, bikagira ingaruka ku mitekerereze, ku kwibanda no ku bushobozi bwo gufata ibyemezo.
Abahanga bagira inama abantu bakuru kunywa nibura litiro ebyiri z’amazi ku munsi, bitewe n’imiterere y’ubuzima bwabo n’ibikorwa bakora.
- Guhorana umunaniro n’imihangayiko (Stress)
Stress ikabije kandi imara igihe kirekire ishobora kwangiza uturemangingo tw’ubwonko, cyane cyane utugira uruhare mu kwibuka no gutekereza.
Ni yo mpamvu impuguke zishishikariza abantu kuruhuka bihagije, gukora imyitozo ngororamubiri no gushaka uburyo bwo kugabanya imihangayiko.
- Kwishingikiriza cyane ku ikoranabuhanga
Muri iki gihe, abantu benshi bahita bifashisha Google cyangwa izindi porogaramu igihe cyose bashaka amakuru. Nubwo ikoranabuhanga rifite akamaro, kuryishingikirizaho birenze urugero bishobora kugabanya ubushobozi bw’ubwonko bwo kwibuka no gutekereza.
Abahanga bagira inama yo gukomeza gusoma ibitabo, gukina imikino ityaza ubwenge no kugerageza kwibuka ibintu utifashishije ikoranabuhanga.
- Gukoresha earphones cyangwa écouteurs igihe kirekire ku ijwi riranguruye
Kumva umuziki ku ijwi ryo hejuru igihe kirekire bishobora kwangiza amatwi ku buryo budakira. Iyo ubushobozi bwo kumva bugabanutse, n’ubwonko bugira ingaruka kuko buba butakibona amakuru yose nk’uko bisanzwe.
Impuguke zisaba ko ijwi ritarenza 60% by’ubushobozi bw’igikoresho, kandi umuntu akajya afata ikiruhuko nyuma y’igihe runaka.
- Kwigunga no kutabana n’abandi
Ubushakashatsi bugaragaza ko abantu babana n’imiryango yabo, inshuti ndetse bakagira ibiganiro n’abandi bagumana ubushobozi bwiza bwo gutekereza kurusha abamara igihe kinini bonyine.
Kwigunga bishobora kongera ibyago byo kwiheba, guhangayika no kugabanuka kw’ubushobozi bwo kwibuka.
- Guhorana ibitekerezo bibi
Ibitekerezo bibi bihoraho bishobora gutuma umuntu ahora mu gihirahiro no mu mihangayiko, ibintu bishobora kugira ingaruka ku mikorere y’ubwonko.
Abahanga basaba abantu kwimenyereza gutekereza neza, gushaka ubufasha bw’abahanga mu buzima bwo mu mutwe igihe bibaye ngombwa no kwirinda amakuru cyangwa abantu bahora babiba kwiheba.
- Kurya birenze urugero no gukoresha inzoga n’itabi
Indyo iboneye ni ingenzi ku buzima bw’ubwonko. Kurya ibirenze urugero, kunywa inzoga nyinshi no kunywa itabi bishobora kwangiza imitsi itwara amaraso ajya mu bwonko ndetse bikangiza uturemangingo twabwo.
Abahanga basaba kurya indyo yuzuye kandi iringaniye, ikubiyemo intungamubiri zitandukanye.
- Kumara amasaha menshi kuri telefoni cyangwa televiziyo
Kumara igihe kinini ureba telefoni cyangwa televiziyo, cyane cyane ku bana n’urubyiruko, bishobora kugira ingaruka ku mikurire no ku mikorere y’ubwonko.
Abahanga basaba kugabanya igihe cyo gukoresha ibikoresho by’ikoranabuhanga, cyane cyane mbere yo kuryama, no gushishikariza abana gukora imyitozo ngororamubiri, gusoma no gukina imikino ibafasha gutyaza ubwenge.
Umwanzuro
Ubwonko ni umutungo w’agaciro utagereranywa. Nubwo indwara zimwe z’ubwonko ziterwa n’impamvu umuntu adashobora kwirinda, ubushakashatsi bugaragaza ko igice kinini cy’ibibazo byabwo gishobora kugabanywa binyuze mu guhindura imyitwarire ya buri munsi.
Gusinzira bihagije, kurya indyo iboneye, kunywa amazi ahagije, gukora imyitozo ngororamubiri, kugabanya imihangayiko, kwirinda gukoresha ikoranabuhanga birenze urugero no gukomeza gusabana n’abandi ni bimwe mu byafasha kurinda ubwonko no kongera amahirwe yo kubaho ubuzima burambye kandi bufite ireme.
