Ese ufata ifunguro mu minota 20 cyangwa munsi yayo? Birashoboka ko igihe kigeze ngo ugabanye umuvuduko wo kurya.

Abahanga bakunze kwibanda ku bwoko bw’ibiryo ushobora kurya kugira ngo ubungabunge ubuzima bwawe. Ariko, umuvuduko ubiryana nawo ni ingenzi nk’ibiryo ubwabyo.
Kurya vuba cyane bifite ingaruka zirimo nko kuba nk’ibiryo bishobora kuguma mu muhogo, cyangwa kurenza urugero ugasanga wariye byinshi mbere y’uko ubwonko bukumenyesha ko uhaze. Nanone kurya wihuta cyane bishobora kurakaza bagenzi bawe musangira cyangwa uwateguriye ifunguro.
Dore inama zaturutse ku bashakashatsi zagufasha kugabanya umuvuduko wo kurya no gufata ifunguro ubyitondeye, ubishyizeho umutima:
Abahanga bavuga ko niba uri wa muntu ushobora kurangiza gufata ifunguro rya mu gitondo, irya saa sita se cg irya nimugoroba mu gihe kiri munsi y’iminota 20–30 buri gihe, urya vuba cyane.
Inzobere mu ishami ryita ku myitwarire y’ubuzima mu bitaro bya Cleveland muri Leta zunze Ubumwe za Amerika, Leslie Heinberg avuga ko “Bifata nk’iminota 20 kugira ngo igifu gitange ubutumwa ku bwonko binyuze mu bimenyetso by’imisemburo bivuga ko uhaze.”
Heinberg akomeza asobanura ko “Iyo abantu barya vuba, bashobora gutuma hatabaho ibyo bimenyetso, bityo bikoroha cyane kurenza urugero ukarya kugeza urenze aho uhaze.”
Kuki gufata ifunguro mu minota 20 cyangwa munsi yayo ari ikibazo?
Abantu barya vuba cyane baba bafite ibyago byinshi byo kumira umwuka mwinshi, bikaba byabaviramo kubyimba inda cyangwa kugira ibibazo mu igogorwa. Kudahekenya ibiryo ngo ubinoze neza nabyo bishobora kubangamira igogorwa, bivuze ko umubiri wawe utabasha gukuramo intungamubiri zose ziba ziri mu byo wariye.
Ibice by’ibiryo bitanogejwe neza bishobora no gutera gufungana mu muhogo, bikaba byagutera ibibazo bikomeye nko guhera umwuka, bishobora ku gukururira urupfu.
Ubushakashatsi buheruka gukorwa bwanagaragaje ko abantu barya vuba cyane bafite ibyago byinshi byo kurwara umubyibuho ukabije, mu gihe abarya buhoro ari bo bafite ibyago bike cyane byo kuwurwara.
Ni gute wagabanya umuvuduko wo kurya?
Ubu mi bumwe mu buryo bw’ingenzi abahanga bavuga ko bwagufasha kugabanya umuvuduko mu kurya bityo bigafasha mu igogorwa ry’ibyo wariye:
1. Irinde gufata amafunguro ubibangikanya n’akandi kazi
Abantu benshi bakunze gufata amafunguro bareba ibiganiro kuri televiziyo cg bakoresha telefoni, gusa ibi si byiza kuko bituma umubiri utamenya ko umubiri wakubwiye ko uhaze ngo urekere. Ibyo kenshi bituma turya cyane kurenza uko bikwiye.
Iyo abantu bahaye umwanya ifunguro ryabo bakaryitaho gusa, bibafasha kuriryoherezwa kuruta no kwita ku ngano y’ibyo Bariye.
2. Umuvuduko wo kurya akenshi uba ari ingeso wimakaje igihe kirekire
Mu gushaka umuti wo kureka iyi ngeso, Abahanga bavuga ko ushobora kurya ukoresheje ukuboko utamenyereye gukoresha( niba urisha ukuryo ukarisha ukumoso).
3. Gukoresha ibikoresho udakunze gukoresha
Ibi birimo nko gukoresha ikanya mu kigwi cy’ikiyiko, cyangwa gufata akaruhuko kagufi ko kunywa amazi igihe isahani itangiye gushiraho ibyiryo.
4. Niba ubayeho ubuzima butuma uhora uhuze
Rimwe na rimwe ushobora kubona nta yandi mahitamo uretse kurira mu nama cyangwa gufata ibiryo bike uri kurugendo.
Sarah Berry, inzobere mu by’imirire akaba n’umushakashatsi mukuru mu kigo cy’Abongereza gishinzwe iby’imirire ZOE, yavuze ko “Iyo duhuze mu gihe turya, byoroshye cyane kurya vuba no kutamenya ingano y’ibyo tumaze kurya. Bikaba ari byiza rero gufata amafunguro turi ahantu habugenewe kugirango amafurunguro atugirire akamaro.
5. Kunoza ibyo urya neza
Gukanjakanja neza ibyo kurya, bishobora kongera igihe umara ufata amafunguro kandi ukagabanya gutamira inshuro nyinshi. Uretse kugabanya umuvuduko wo kurya, bizanagufasha no gutuma ubona intungamubiri zose ziri mu byo wariye.
6.Ubwoko bw’ibyo urya
Amafunguro dufata yatunganyirijwe mu nganda abayoroshye bityo bikagabanya umwanya tumara duhekenya, mu gihe amafunguro y’ibinyabijumba akenshi bifata umwanya wo kuyanoza. Ni byiza kurya amafunguro yombi kugirango biringanize igihe tumara tumara tuyafata.
Ni ngombwa gufata amafunguro yujuje intungamubiri zirimo: Ibyubaka umubiri, Ibitera imbara, Ibirinda indwara, bikajyanirana no gukoresha umwanya abahanga batugiramo inama kugirango ibyagafashije umuburi bitawangiza.