Ku bagore benshi, gutwita biri hafi ya mbere, kenshi niyo bateganya, gutwita ntibibaho, bitera guhangayika bikomeye. Nigute ushobora kongera amahirwe, amaherezo, reba imirongo ibiri ikunzwe muri ikizamini? Tuzabibwira.
Reba imirire
Birumvikana ko impamvu zituma gutwita bitabaho birashobora kuba byinshi, kandi ibiryo hano biri kure yikintu kigena, ariko, ibirenze karori no gukoresha ibicuruzwa byingirakamaro birashobora kugira ingaruka zikomeye kumuhango.
Inzobere zigira inama yo kumenyekanisha amavuta, urugero, imyelayo, kimwe no gutererana guteka, gusimbuza ibiryohereye ku mbuto zumye. Ongera umubare wa poroteyine wakoreshejwe, ariko wibuke ko poroteyine zinyamaswa zitagomba kuba indyo yawe myinshi. Gutwita kwabagore nibyiza kureka gukoresha amata isanzwe muburyo bwera no kubisimbuza mumazi na ndondo.
Ntukemere ko ibiro bikaze
Kandi ntigomba no guhangayikishwa cyane, nkibidasanzwe muburemere biganisha ku guhindura mumirongo isekere. Umubyibuho ukabije utera imbaraga zidasanzwe, nayo iraranga mugihe cyo kugabanya ibiro. Abagore b'abagore basaba kubara misa yabo itunganye kugirango batandukire kuri kilo ntarengwa.
Ongera usubize ubuzima bwawe. Nta mwanya wo guhangayika
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Stress Stress
Dufate ko uhuye no guhangayika ujyanye nakazi cyangwa ukuri kugukikije, hanyuma uhita ushyirwa kumurongo kubyerekeye ko gutwita nkibyifuza bitabaho. Uruziga rukabije. Kandi uhoraho, nkuko bizwi, bigira ingaruka zikomeye muburyo bwimyororokere yumugore, yunvikana cyane nimpinduka zose. Kugirango tutongereho uburambe, reka duhagarike guhora dutekereza kubigeragezo bibi byo gutwita, abizi, mukwezi gutaha, azerekana ibisubizo byiza. Byongeye kandi, gerageza kubaka ubuzima bwawe muburyo guhangayikishwa bidakora byinshi.
Wange kunywa itabi
Ingeso mbi yose - iterabwoba ntabwo ari ugutwi gutwita gusa, ariko kandi itwara akaga kumwana wawe uzaza. Uburozi ubona hamwe na buri itabi bigira ingaruka ku musaruro wa hormone no ku rubanza rwakurikiyeho. Birumvikana, biragoye kureka itabi kumunsi umwe - umurimo uragoye, nuko dufatana uburemere ubuzima bwawe nubuzima bwumwana wawe, tugakora ibi, tangira buhoro buhoro gukuraho ingeso zose zishobora kukubuza kubaho. Mama mu gihe cya vuba.