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.
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.
Dore akamaro ko kuruhuka gato ku buzima
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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)
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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.
Gusa kurenza iki gihe nabyo bishobora gutuma ubyuka urushye cyane, bityo umusaruro ukagabanuka.
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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.
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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.
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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.
Ibyo kuzirikana
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.
Soma ibindi byagufasha guhorana ubuzima bwiza kandi bidasaba umwanya munini kubikora https://umutihealth.com/kwita-ku-buzima/
