Ese waba uziko guseka byongerera umuntu iminsi yo kubaho? Dore ibyiza byo guseka mu buzima bwawe
Guseka ni imwe mu myitwarire y’ikiremwamuntu igengwa n’ubwonko. Guseka bikoreshwa nk’ikimenyetso cyo kuba mu itsinda, byerekana kwemerwa no gukorana neza n’abandi. Guseka, kimwe no kurira, ni uburyo bwiza bwo kuvana uburozi mu mubiri. Kubera ko ubwenge n’umubiri bifitanye isano, ukoresha imitsi bidasanzwe iyo usetse. Guseka ni umuti mwiza.
Mu by’ukuri, guseka ni ikintu cy’ingenzi. Kandi byagaragaye ko bi_te inyungu nyinshi ku mubiri w’umuntu mu buryo butandukanye nk’uko tugiye kubirebera hamwe muri iki cyegeranyo dukesha Wonderslist.com.
Dore ibyiza byo guseka ku buzima bw’umuntu:
1.Byongera ubudahangarwa bw’umubiri wawe
Abashakashatsi basanze guseka byongera ubudahangarwa bw’umubiri, bikongera umubare w’uturemangingo T duha ubudahangarwa umubiri. Ibi bituma tudakunda kugira inkorora n’ibicurane. Igabanya kandi byibura imisemburo ine ituma umunaniro (stress) wiyongera. Nyuma rero yo gusekaneza, wumva umeze neza utagihangayitse.
2.Bigabanya kwiheba
Urwenya rumaze igihe kinini rufasha abantu ba_te agahinda cyangwa kwiheba. Guseka bigabanya impagarara no guhangayika, kandi bigabanya no kurakara, ibyo byose bikaba ari ibintu by’ingenzi mu buzima. Mu bushakashatsi bwasohotse muri Geriatrics na Gerontology International, ibitwenge byagaragaye ko bigabanya kwiheba ku barwayi bageze mu zabukuru, bitera ubuzima bwiza no kunoza imikoranire yabo.
3.Bigabanya ububabare
Guseka birekura endorphine ikora neza muri sisiteme yawe ifite imbaraga zirenze urugero rwa morphine. Ubushakashatsi bwakozwe mu Bwongereza bwerekana uburyo iminota 15 gusa yo guseka ishobora kongera kwihanganira ububabare hafi 10% kubera irekurwa rya endorphine mu bwonko.
Izi endorphine zitera ikintu gisa na “High” kidasanzwe, kiganisha ku byiyumvo bishimishije byo gutuza, ndetse no kugabanya ububabare bw’igihe gito.
4.Bituma ubaho igihe kirekire
Dukurikije ubushakashatsi buherutse gusohoka muri Archives of General Psychiatry, abakuze bafite ibyiringiro, abahora biringiye ko ibintu byiza bizaba (aho kuba bibi), ntibakunze gupfa nk’abihebye. Mu by’ukuri, mu bitabiriye ubushakashatsi bafite hagati y’imyaka 65 na 85, abari bafite ibyiringiro kurusha abandi ni 55%. Ntibapfa guhitanwa n’impamvu zose kurusha abantu bihebye.
5.Byongera imibanire yawe mu rukundo
Niba ushaka kubona umukunzi cyangwa inshuti nshya, guseka bizagufasha. Abagabo bakunda abagore baseka imbere yabo kandi mu by’ukuri abagore baseka 125% kurusha abagabo. Niba kandi usanzwe uri kumwe n’umuntu musangira, guseka ni ikintu cy’ingenzi mu gutuma umubano wawe n’abandi ukomeza gukora neza.
6.Inyungu zo guseka mu mibanire n’abandi
Guseka birandura. Iyo uzanye ibitwenge byinshi mu buzima bwawe, birashoboka cyane ko wafasha abandi hafi yawe guseka cyane. Mu guteza imbere imyifatire y’abari hafi yawe, ushobora kugabanya urwego rw’imyitwarire yabo kandi birashoboka ko uzamura ireme ry’imibanire myiza uhura nabo.Byongeye, ugabanya urwego rwa stress zawe kurushaho!
Uko useka n’abandi, birashoboka cyane ko uzibukirwa ku mbaraga nziza n’ibyiyumvo uzana. Ndetse umubano wimbitse (intimate relationships) uzamurwa no guseka, biganisha ku byishimo byinshi n’ubusabane bushimishije.
7.Ni siporo y’imbere
Guseka bishobora kugabanya inda ndetse bigakoresha imyitozo n’intugu, bigatuma imitsi iruhuka. Guseka kandi ni imyitozo myiza ku mutima. Guseka inshuro 100 bihwanye n’iminota 10 ukora imyitozo yo kwiruka kuri za mashini zabugenewe cyangwa kumara iminota 15 unyonga igare.
8.Bituma urushaho guhumeka neza
Seka cyane, kuko ibitwenge bisukura ibihaha byawe n’umwuka mwinshi kurusha uwo byinjiza, bigatuma ibihaha bikora neza kimwe no gukurura umwuka mwinshi ukarekura undi mwinshi. Ibi ni ingirakamaro cyane cyane ku bantu bafite ibibazo by’ubuhumekero, nka asima.
9.Guseka bigufasha kugabanya ibiro
Guseka nabyo ni imyitozo ngororamubiri nziza cyane. Bitwika karori mu gihe useka. Bishobora kutagaragara nk’ingirakamaro, ariko guseka byongera gutera neza k’umutima kandi byihutisha metabolism. Niba urimo uragerageza kugabanya ibiro, tekereza kongera ibitwenge muri gahunda y’imyitozo ngororamubiri ukora.
10.Birinda umutima
Abantu baseka cyane, buri gihe ba_te umuvuduko w’amaraso mukeya ugereranyije n’abantu basanzwe. Iyo umuntu asetse cyane, umuvuduko w’amaraso ubanza kwiyongera, ariko nyuma bikagabanuka ku rwego ruri munsi y’urusanzwe.Umutima wawe ni imitsi, kimwe n’imitsi iyo ari yo yose mu mubiri wawe, irakomera kandi ikora neza mu gihe ukora siporo.
Guseka bisanzwe ni nko kubona abanyamuryango ba siporo ku mutima wawe. Guseka byagaragaye ko ari ingirakamaro ku buryo amaraso atembera mu mubiri, bityo bikagabanya amahirwe yo kurwara umutima. Ubushakashatsi bwerekanye ko iminota 15 yo guseka ku munsi ari ingenzi ku mutima wawe nk’iminota 30 yo gukora siporo inshuro 3 mu cyumweru.
