Burya kuruhuka gato(nap) si iby’abana gusa, ni ingirakamaro no ku bantu bakuru

 Kuruhuka gato (sieste/nap) ni ingenzi cyane ku mikorere myiza y’umubiri. Nubwo akenshi uzasanga bikorerwa abana, gusa n’abakuru barabikeneye. Kuko ari ingirakamaro, cyane cyane ku bagenda bagana mu izabukuru, kuko baba baryama amasaha macye nijoro.

 Gufata akaruhuko gato bigirira umumaro ubuzima bwa muntu

Kuruhuka gato nyuma ya saa sita, mbere yo gusubira mu kazi ntibisaba igihe kirekire; hagati y’iminota 10 na 20.

Kurenza iminota 30 ntibiba bikitwa sieste kuko biba byabaye gusinzira, kandi bishobora gutera byinshi bibi nko kubyukana ubunebwe ndetse no kumva nta mbaraga.

Mu bihugu cyane cyane bishyuha ni ingenzi cyane kuko bifasha cyane mu mikorere myiza yaba mu kazi ndetse no mu mubiri.

Rebero.co.rw yabakusanyirije imwe mu mimaro yo kuruhuka gato ku buzima

 Bigabanya umuvuduko w’amaraso bikarinda n’indwara z’umutima

 Nkuko bigaragara mu bushakashatsi bwashyizwe hanze n’ikinyamakuru Journal of Applied Physiology, bwagaragaje ko kuruhuka gato nyuma ya saa sita bigabanya ku rugero rwo hejuru indwara z’umutima zibasira udutsi duto dutwara amaraso, binyuze mu kugabanya stress tuba twirirwanye.

Gukora sieste kandi bigabanya umuvuduko amaraso agenderaho, bityo bikakurinda kuba wakibasirwa n’indwara y’umuvuduko ukabije w’amaraso (hypertension)

  1. Bigufasha kwibuka cyane

Kuruhuka gato hagati y’iminota 10 ariko itarenze 30 byongerera ubwonko ingufu, bugakorana imbaraga kandi bukibuka cyane ibyo bwabonye. Muri iki gihe uba uruhuka, ubwonko bwegeranya neza ibyo wabonye cg wakoze, bityo kubyibuka bikakorohera.

Ubushakashatsi bwakozwe bugaragaza ko abantu bakora sieste bibuka vuba kurusha abatayikora. Niyo mpamvu usanga ibigo binini kandi bikomeye bisigaye bishishikariza abakozi babyo gukora sieste.

Mu bigo bikomeye hari aho usanga borohereza abakozi aho bashobora kuruhukira

Gusa kurenza iki gihe nabyo bishobora gutuma ubyuka urushye cyane, bityo umusaruro ukagabanuka.

  1. Bituma wita cyane ku byo uri gukora

Niba ku kazi ubona ibintu byakubanye byinshi cg se uri gukora indi mirimo isaba imbaraga nyinshi, ushobora gufata iminota 10 ukaruhuka gato. Ibi byagufasha kongera gusubirana imbaraga no kwita cyane ku mirimo urimo.

  1. Byongera ubushobozi bwo guhanga udushya

Ubwonko bwungukira cyane mu kuruhuka gato, kuko nibwo butangira gushyira ku murongo no kubika neza ibyo buba bwabonye byose. Ibi byongera ubushobozi bwo guhanga udushya, gutekereza neza no kwibuka kenshi ibintu by’ingenzi.

Kuruhuka gato cg sieste bifasha ubwonko kongera imbaraga no guhanga udushya

  1. Byongera ingufu no gukorana akanyamuneza

Iyo urushye cg utaryama neza, ubushobozi bw’ubwonko bwo kwita ku kintu kimwe buragabanuka ibikurangaza bikiyongera, bityo ntubashe gukora imirimo nkuko ubiteganya. Gufata akanya ko kuruhuka gato bishobora kugarura akanyamuneza, bikakongerera ingufu zo gukora cyane.

Udafite aho kuruhukira ushobora no gukoresha ibiro byawe

Sieste (cg nap) nubwo igira akamaro kenshi, si ko abantu bose bashobora kubona aho kuruhukira, niba udafite uburiri ushobora no kuruhukira ku ntebe wicayeho, wibanda ku buryo uhumeka winjiza umwuka uwusohora ukabikora inshuro ziri hejuru ya 20. Gusa ukirinda ibikurangaza byose nka telephone, kuganira n’ibindi.

Kuruhuka gato cg se sieste ntibivuze gusinzira cyane, niyo utasinzira ariko ukaruhuka biba bihagije.

Kurenza iminota 30 ntibiba bikibaye sieste biba gusinzira, kandi noneho bikuviramo byinshi bibi nko kubyuka unaniwe, wacitse intege cg se wumva ubunebwe ari bwose.

Shadu@Rebero.co.rw

Leave a Reply

Your email address will not be published. Required fields are marked *