Niba wumva gusinzira gitunguranye mugihe utwaye, ugomba guhagarika gutwara imodoka vuba bishoboka. Gutwara hejuru kugirango uhagarare ubutaha kwidagadura cyangwa kubindi bintu byose bifite umutekano, byacant neza aho ushobora guhagarike neza kandi ntugahagarike umuhanda. Ibitotsi byiminota 20 bigomba kuguha imbaraga nimbaraga zihagije, ariko nibiba ngombwa bizatwara igihe kinini.
Ubufasha bwa kawa?
Igomba kwibukwa nuko ikawa nibindi binyobwa hamwe na cafeyine itanga umutware wigihe gito. Nyuma y'ibikorwa bya cafeyine biragenda, kumva utoroshye bishobora kugaruka. Birasabwa kunywa ikawa cyangwa bibiri hanyuma ufate gato mumuhanda, ariko ibinyobwa bidatuma usinzira utwaye, ntibishobora gutanga iri maso bihagije. Izi ngamba zigomba gufatwa nkibikorwa byigihe gito niba usanga mubihe bishobora guteza akaga. Urashobora kandi kugabanya ibyago byo gutwara mubintu byasinziriye, gufata ingamba zimwe mbere yo kwicara inyuma yimodoka.
Niba wumva usinziriye, hagarara ahantu hizewe hanyuma uruhuke
Ifoto: Ibisobanuro.com.
INAMA №1: Kugura
Benshi mu bakuze bafite imyaka 18 kugeza 64 bagomba gusinzira kuva amasaha barindwi kugeza icyenda kumunsi. Abantu barengeje imyaka 65 ntibashobora gusabwa ibitotsi byinshi, ariko igipimo cya buri munsi cya buri munsi kiva kumasaha 7 kugeza 8. Abantu badasinzira amasaha arindwi kumunsi bari bafite ibyago byinshi byo kwinjira mu mpanuka ijyanye no gutwara ibitotsi. Gutwara ingimbi bisabwa kuva amasaha 8 kugeza kuri 10 yo gusinzira buri munsi. Abangavu benshi ntibubahiriza iki gipimo kandi kubwibyo bizarushaho kunanirwa inyuma yiziga. Niba ufite umwana utwara imodoka, ashimangira akamaro k'ibitotsi byuzuye n'akaga ko kwicara inyuma y'uruziga cyangwa kunanirwa.
Inama # 2: Irinde inzoga niba uteganya gutwara imodoka
Abasinzi basinze, biragaragara ko ari, ni ihuriro ry'umutekano kuri wewe, abagenzi bawe n'abandi bamotari kumuhanda. Ariko, ndetse numubare uremereye wo kugenzura ikinyabiziga gishobora gutera gutwara. Witondere cyane niba usanzwe wumva umunaniro. Kimwe gishobora kuvugwa kubyerekeye imiti yashyizwe ahagaragara na resept kandi idafite resept, cyane cyane ibinini birwanya antiallergic bitera gusinzira. Witondere kugenzura ingaruka zibiyobyabwenge byose mbere yo gutembera. Niba izi ngaruka zirimo gusinzira, tekereza ku ikoreshwa ry'ubwikorezi rusange.
Niba waraziritse inzoga, koresha ubwikorezi rusange
Ifoto: Ibisobanuro.com.
INAMA # 3: Hitamo igihe cyo gutembera
Irinde gutwara hafi nimugoroba cyangwa hagati ya saa 12 na saa kumi n'ebyiri za mugitondo, mugihe impanuka nyinshi zijyanye no gusinzira bibaho. Niba bidashoboka, ube maso cyane mugihe uri mumuhanda. Reba ibimenyetso byo kuburira byerekana ko wumva utoroshye, kurugero, mugihe uhinduye umurongo wimodoka cyangwa wiruke mu itsinda risaku, hanyuma ukurikize imyitwarire yabandi bashoferi.
Inama Umubare 4: Kunoza isuku
Gusinzira ningendo ningeso nuburyo bufasha kwemeza umubare uhagije wo gusinzira cyane buri joro. Kubahiriza amategeko yo gusinzira bizagufasha kumva ufite imbaraga kandi uruhutse mugitondo. Ibyingenzi mubisinzira bikwiye birimo:
Igihe cyo kugenda gisanzwe: Ugomba kugerageza kuryama ukabyuka icyarimwe buri munsi, harimo muri wikendi kandi mugihe cyurugendo.
Optimize umwanya wo gusinzira: Icyumba cyiza cyo kuryama kugirango ibitotsi byiza byijimye kandi utuje. Ubushyuhe bwicyumba nabyo ni ngombwa. Abahanga benshi bemeza ko dogere dodesies 18.3 nubushyuhe bwuzuye bwo gusinzira, ariko selgedes 16-19 nayo nayo ni urwego rwumvikana kubantu benshi.
Komeza ibikoresho bya elegitable kure yicyumba: Terefone ngendanwa, mudasobwa, ibinini na tereviziyo bisohora itara ry'ubururu, bishobora kutubuza gusinzira. Urashobora gukoresha urumuri rwubururu rushobora kubakwa muri terefone / tablet kugirango ugabanye. Nkigipimo cyinyongera cyo kwirinda, ntukoreshe kimwe muri ibyo bikoresho muminota 30 mbere yo kuryama.
Irinde Cafeyine n'inzoga mbere yo kuryama: Cafeyine irashobora kumena ibitotsi, nibyiza rero kwirinda ibiryo n'ibinyobwa hamwe na cafeyine nyuma ya saa sita cyangwa nimugoroba. Inzoga mbere yuko kuryama birashobora kandi gutera imvururu nijoro nijoro. Urashobora kandi kwirinda gukoresha izindi mazi kugirango ugabanye ingendo nijoro kumusarani.
Witoze ingeso nziza: Imyitozo isanzwe kumanywa nimirire myiza irashobora kunoza amahirwe yo gusinzira nijoro.
Niba havutse ibibazo, baza muganga: Ibibazo byurubura birashobora kwerekana ko idasimbuye cyangwa izindi myanya. Niba ubonye uburyo bwo gusubiramo ibitotsi bikennye cyangwa bidahagije, wiyandikishe umuganga kuganira kubimenyetso byawe.