Impamvu zitera umusatsi gucika nicyo wakora ngo ubyirinde

Gutakaza imisatsi cyangwa gucika imisatsi ni ikibazo gihangayikisha benshi, dore ko ari ikibazo usangana benshi kandi b’ingeri zose, yaba abato cyangwa abakuze, abagabo cyangwa abagore. Imisatsi kimwe mu bimenyetso by’ubwiza bw’umuntu usanga uyifite agaragara neza, yaba ari myiza cyane bikaba akarusho kuyitakaza.

Ugereranyije abagabo nibo bakunze gutakaza imisatsi cyane kurusha abagore, ahanini bitewe n’ukuntu abagabo bakunze kuzana uruhara biba ari ikibazo gikomeye.

Hari impamvu zitandukanye zishobora gutuma imisatsi icika cyangwa idakura uko bikwiye. Muri iyi nkuru nibyo tugiye kurebera hamwe ndetse n’uburyo wabikemuramo.

Umutwe uriho imisatsi igera ku bihumbi ijana (100,000), gutakaza ku munsi udusatsi 50 cgyangwa 100 si ibintu bikomeye, ariko iyo utangiye gutakaza irenzeho biba bitangiye kubyara ikibazo.

Hari impamvu zitandukanye zishobora gutuma umuntu atakaza imisatsi, mu kubivura no kubirinda hitabwa cyane ku mpamvu zabiteye, zimwe muri zo:

1. Kubura vitamin B

Gutakaza cyangwa gucika umusatsi ni ikibazo gishobora guterwa no kugira vitamin B nke mu mubiri.

2. Proteyine zidahagije mubyo urya

Mu gihe udafata proteyine zihagije mubyo urya, umubiri wawe ushobora kugabanya ibyo proteyine zigendaho harimo no gukuraho gukura k’umusatsi. Ibi bitangira kugaragara hagati y’amezi 2 na 3 udafata proteyine zihagije.

3. Stress z’umubiri

Ibintu byose bibaye ku mubiri biwugwiririye bishobora gutera ikibazo cyo gutakaza umusatsi; yaba kubagwa, impanuka, cyangwa se uburwayi bukomeye.

Mu mikurire y’imisatsi igira ibyiciro: Icyiciro cya mbere gukura, hanyuma guhagarika gukura no gutangira guhunguka. Iyo ugize ikibazo gikomeye bishobora guhungabanya ibi byiciro bikihutisha icya nyuma cyo gutangira guhunguka bigatuma umusatsi utangira gucika. Ibi akenshi bikunda kugaragara hagati y’amazi 3 na 6 umaze kugira icyo kibazo.

4. Stress zitewe n’ibyiyumviro

Kimwe na stress zisanzwe, stress zituruka ku marangamutima (emotional stress), zishobora gutera gutangira gutakaza umusatsi, ndetse zo zitera iki kibazo kurusha izisanzwe. Nko mu gihe utandukanye n’uwo wakundaga cyane, gupfusha uwo wakundaga cyane, cyangwa kugira ibindi bibazo by’ubuzima bugukomereye bishobora gutera umusatsi gutangira gucikagurika.

5. Kuzana uruhara ku bagabo

Abagabo muri rusange uko bakura niko bazana uruhara, 2/3 by’abagabo bageze ku myaka 60 bararuzana. Ibi biterwa muri rusange nu buryo abagabo bateye ndetse n’uturemangingo tubagize (genes) kimwe n’imisemburo ya kigabo.

Dore ibintu byagufasha kugirango udatakaza umusatsi

1. Umutobe w’ibitunguru

Umutobe w’ibitunguru ufasha mu kuvura gutakaza no gucika imisatsi, kubera ukize cyane kuri sulfur, ikinyabutabire gituma amaraso atembera neza mu twenge tw’umusatsi, bityo kigatuma dukora neza tukaba twatuma umusatsi umera.

Ibitunguru kandi bifite ubushobozi bwo kurwanya mikorobe n’ibindi byibasira uruhu bishobora gutuma umusatsi ucika.

Ukoreshwa gute?

1. Ukamura neza igitunguru ku buryo ubona umutobe wacyo. Wusigirize neza ahafite ikibazo mu musatsi, hanyuma ubirekereho byibuze iminota 30, nuko wogemo, biba byiza kogesha shampoo mu musatsi.

2. Ushobora kandi gufata ibiyiko bitatu by’uyu mutobe ukabivanga n’amavuta y’igikakarubamba (ubishatse wakongeramo akayiko 1 k’amavuta ya elayo), nuko ukabisigiriza mu mutwe, ukabirekeraho iminota 20 mbere yo koza mu mutwe na shampoo. Wabikora hagati y’inshuro 2 cyangwa 3 mu cyumweru kugeza igihe uzabonera impinduka.

2. Igikakarubamba

Igikakarubamba kirimo enzymes zifasha umusatsi gukura. Kugira ngo umusatsi ukure bisaba ko PH, ijya ku rugero rukwiye, igikakarubamba gifite ubushobozi bwo kuringaniza pH ku buryo umusatsi ukura neza.

Wabikoresha gute?

1. Sigiriza umushongi cyangwa umutobe w’igikakarubamba

2. Birekereho byibuze isaha 1 hanyuma wogemo n’amazi y’akazuyazi. Wabikoresha hagati y’inshuro 3 cyangwa 4 buri cyumweru kugeza ubonye impinduka.

Mu gihe wifuza kugira umusatsi mwiza, ushobora kunywa ikiyiko kimwe ku munsi cy’umutobe w’igikakarubamba mbere yo kugira ikindi ufata buri gitondo, bifasha umusatsi gukura neza.

3. Amavuta yo mu mutwe yagenewe massage

Hari amavuta yagenewe gusigwa mu mutwe, kuyakoresha usigiriza mu mutwe (massage), bizongera imitemberere y’amaraso mu twenge tw’umusatsi ndetse byongerere ingufu imizi y’umusatsi. Ibi kandi bituma wumva umerewe neza, bikagubanyiriza stress.

Hari amavuta atandukanye akoreshwa muri massage y’umusatsi nka elayo, coconut oil, Castrol oil cyangwa amavuta ya almond. Yose wayabariza muri farumasi na supermarket.

4. Umutobe wa Beterave

Umutobe wa beterave urimo imyunyungugu nka potasiyumu, fosifore, kalisuyumu ndetse na vitamin B nyinshi na C. Ubamo proteyine n’ibyongera imbaraga byose bifasha mu mikurire no gutuma umusatsi umera neza.

Ukoreshwa gute?

- Ushobora kunywa uyu mutobe, kongera beterave ku ifunguro ryawe. Ushobora kandi na none gukoresha indi mitobe nk’uwa karoti na lettuce.

- Wafata ibibabi bya beterave washyize mu mazi, ukabicanira kugeza bibize, hanyuma ukabikuba ahafite ikibazo mu musatsi, ubirekeraho byibuze iminota 20 mbere yo koga. Wabikora inshuro byibuze 3 mu cyumweru kugeza ubonye igisubizo.

5. Indabo za hibiscus

Indabo za hibiscus ni umuti ukomeye uvura gutakaza umusatsi. Uretse kuba zifasha mu mikurire y’umusatsi, zishobora no gukoreshwa mu kurwanya imvuvu no kurinda imvi ziza umuntu akiri muto.

Zikoreshwa gute mu kubuza gucika k’umusatsi?

- Ufata izi ndabo nk’icumi ukazishyira mu mavuta ya coconut (coconut oil wayigurira ahantu hose hacururizwa amavuta yo mu mutwe) udukombe tubiri.

- Urabicanira kugeza ubonye bibaye amavuta afashe

- Aya mavuta uyasiga mu musatsi hose, bikaba byiza ubikoze mbere yo kuryama. Ushobora kuryama birimo, ukoga mu mutwe mu gitondo.

- Ushobora kubikoresha inshuro 2 cyangwa 3 mu cyumweru, kugeza ubonye hari igihinduka.

Gukemura ikibazo cyo gutakaza umusatsi, ushobora kugerageza bumwe muri ubu buryo tumaze kuvuga. Kurya indyo yuzuye kandi ikize kuri proteyine na vitamines byagufasha gukomeza kugira imisatsi myiza, no kukurinda gucika cyangwa kugira imisatsi mibi.

Mugihe uri kubura vitamin B gerageza Gufata ibikungahaye kuri izi vitamines nibwo buryo bwa mbere bwo gukosora ikibazo; amafi, inyama, imboga zitandukanye n’imbuto zidasharira nibyo bibonekamo vitamin B ku bwinshi.

Ikindi ni kurya indyo yuzuye irimo imboga nyinshi na proteyine z’ingenzi n’ibinure byiza, aha twavuga nk’avoka kimwe n’utubuto duto (ubunyobwa, sesame, macadamia, soya…) bizafasha umusatsi wawe gukomera no kuwurinda gucikagurika.

Ku kijyanye nibura rya poroteyine Birummvikana ko ikintu cya mbere wakora ari ukongera ibyo urya bikungahaye kuri proteyine harimo amagi, amafi n’inyama.

Mu gihe utabashije kubona ibi, hari proteyine ziboneka mu maguriro atandukanye, z’umusatsi ushobora kuzigura akaba arizo uzajya ukoresha mu musatsi, zikomeza umusatsi zikawurinda gucikagurika no kudakura neza.

Naho kuri stress arinaho dusoreza ?Uku gutakaza imisatsi, iyo ikibazo gishize nabyo birashira. Gusa mu gihe ubonye bidashize ushobora kugerageza uburyo bwose bwagufasha guhangana nizi stress no kwigunga; harimo kugerageza gusabana n’abandi, gukora sport no kuba wagana abaganga bagufasha guhangana n’ibi bibazo.

Genesisbizz

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