Ubuzima

Burya habaho akandi kamaro ko gukora imibonano

Ubusanzwe tuzi ko hakorwa imibonano mpuzabitsina  hagamijwe kororoka no kunezeza umubiri ndetse no kongera ubusabane n’urukundo. Nyamara ubushakashatsi bunyuranye bwagiye bwerekana ibindi iyo mibonano itumariye haba ku bagabo no ku bagore.

Akandi kamaro k’imibonano

1. Byongera ubudahangarwa bw’umubiri.

Abantu bakora imibonano, byabonetseko badakunze kwibasirwa n’indwara zandura. Izo ni nka grippe, n’izindi ndwara ziterwa na mikorobi. Ubushakashatsi bwagaragajeko gukora imibonano byibuze kabiri mu cyumweru byongera ubwinshi n’ingufu by’ibirinda umubiri bikawongerera ubudahangarwa.
Gusa ntuzatahire imibonano gusa ngo niyo yonyine izabigufashamo. Kurya neza, kuruhuka bihagije, kwikingiza, biri mu bindi bikurinda indwara.

2. Byongera ubushake bw’imibonano. 

Gukora imibonano nibyo bituma urushaho kuyishimira. Ku babana rero, uko muyikorana kenshi niko murushaho gukumburana. N’ubundi ngo uwanyoye niwe unywa. Uzasanga iyo wabikoze ariho urushaho kumva ubishaka kurenza iyo utabiheruka. Ndetse ku bagira ikibazo cyo kurangiza byaba kurangiza vuba cyangwa gutinda kurangiza, kubikora kenshi ni umwe mu miti
Si ibyo gusa kuko binongera ububobere ku mugore. Byongera n’amaraso ajya mu gitsina, bikanagiha kwaguka. Ubanza ariyo mpamvu bavugako umugore wakurakujwe abyara neza batamwongereye.

3. Ku bagore bibafasha kubasha gufunga inkari. 

Ubusanzwe abagore 30% bagira ikibazo cy’uko iyo atinze kujya kunyara ashobora kwinyarira.
Iyo ukoze imibonano ukarangiza, byongerera imikaya yo mu kiziba cy’inda ingufu zo kwikanda na cyane ko mbere yo kurangiza akenshi usa n’uwihina ku buryo mu nda yo hasi hikanya cyane. Soma hano ibya siporo ya Kegel ku mugore

4. Bigabanya umuvuduko udasanzwe w’amaraso. 

Ubushakashatsi nanone bwerekanye ko gukora imibonano, bigabanya uko umutima utera wohereza amaraso (systolic BP).

5. Ni siporo.

Nubwo utasimbuza imibonano izindi siporo, ariko nayo hari icyo ikumarira.
Imibonano ituma umubiri utwika Calories hafi 5 ku munota. Ibi byongerera ingufu umutima ndetse bikanatuma imikaya yawe ikora neza.
Ku bifuza kugabanya ibiro, iyi nayo bayongera muri siporo bakora.

6. Bigabanya ibyago byo kurwara umutima. 

Imibonano myiza ni ingenzi ku mikorere y’umutima.
Dukuyemo ko bituma umutima utera neza, binafasha mu kuringaniza igipimo cya estrogen na progesterone. Iyi misemburo nayo iyo itari mu bipimo byiza, akenshi iyo iri hasi bitera indwara z’imitsi no gutera nabi k’umutima.
Ubushakashatsi bwerekanye ko abagabo bakora imibonano mpuzabitsina byibuze kabiri mu cyumweru bibagabanyiriza 50% ibyago byo kurwara umutima.

7. Bigabanya uburibwe

Mbere y’uko ufata ibinini bya paracetamol cyangwa aspirin gerageza gukora imibonano mpuzabitsina urangize.
Ubushakashatsi bwagaragajeko iyo urangije umubiri urekura umusemburo wa endorphine urwanya uburibwe. Binavura kuribwa umugongo, ibinya mu maguru, no guhururwa mu mitsi.
Ku mugore uri mu mihango bimugabanyiriza uburibwe.

8. Bishobora kugabanya ibyago byo kwandura kanseri ya porositate ku bagabo. 

Nkuko byagaragajwe, gusohora byibuze inshuro 21 mu kwezi, byagabanya ibyago byo kurwara iyi kanseri. Gusa ubu bushakashatsi bwavuze ko biba byiza ari ku mugore umwe kuko kongera umubare wabo hari ibindi byago byagukururira

9. Byongera ibitotsi. 

Nibyo koko nyuma yo kurangiza, umubiri uhita wumva ugiye agacuho noneho bigasozwa no gusinzira. Ibi akenshi uzabimenyera ho ko umugore arangije kuko ahita asinzira neza. Ibi biterwa n umusemburo wa prolactine ukaba warabatijwe umusemburo w ibitotsi no kuruhuka.

imibonano mpuzabitsina
10. Birwanya stress

Kuba hafi y’uwo ukunda bigutera kumva uruhutse, ukibagirwa imiruho.
Mu mibonano mpuzabitsina harekurwa umusemburo wa oxytocin, wabatijwe umusemburo w’urukundo. Niwo utuma umusabano n umubano mwiza mu bashakanye birushaho kwiyongera.

11. Byongera ubwenge.

Kuko bituma uruhuka kandi ukaba nk’uwakoze siporo, bifasha ubwonko gutekereza no gukora neza. Burya abagabo benshi iyo bagiye ku kazi bamaze gutera akabariro ngo bagakora neza.

12. Bituma uhorana itoto. 

Gukora imibonano mpuzabitsina byibuze inshuro 4 mu cyumweru bizagufasha gutuma utagaragaza gusaza ku ruhu. Ndetse ngo uzajya uboneka nk’ufite imyaka yawe ukuyemo imyaka hagati ya 6 na 10. Rero umuntu nakubwira ko afite imyaka 35 wowe wamucyecyeraga 28, ibanga nta rindi.

Icyitonderwa

Aho twavuze inshuro, ni inshuro urangizamo, mu yandi magambo ni inshuro umugabo asohora. Ntabwo ari iminsi.
Imibonano yose ivugwa hano ni imibonano mpuzabitsina idakoreshejwe agakingirizo. Muri macye ni hagati y’abashakanye.
Wibukeko kuyikora nta gakingirizo k’uwo mutashakanye byongera ibyago byo kurwara indwara zandurira mu mibonano mpuzabitsina na SIDA. Byongera kandi kuba watera/waterwa inda utateganyije.

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