IGITONDO GITUNGANYE : IMBARUTSO Y'IMBADUKO Z'UMUNSI

IGITONDO GITUNGANYE : IMBARUTSO Y'IMBADUKO Z'UMUNSI

Uko urushaho gusobanukirwa akamenyero kawe ka buri gitondo, niko uzarushaho gusobanukirwa ibikorwa bibimburira ibindi mu munsi wawe, bityo ubashe kubishyira ku murongo – ibi bizagufasha gukoresha neza amasaha yawe ya mbere y’umunsi.

Ivan Nyagatare

Mbese hari uwo bitaryohera kubyuka wumva uguwe neza, ushubijwemo intege kandi witeguye guhangana n’umunsi ukuri imbere?

Uko urushaho gusobanukirwa akamenyero kawe ka buri gitondo, niko uzarushaho gusobanukirwa ibikorwa bibimburira ibindi mu munsi wawe, bityo ubashe kubishyira ku murongo – ibi bizagufasha gukoresha neza amasaha yawe ya mbere y’umunsi.

Kwiyubakira akamenyero ka mu gitondo ntibivuze kwagura urutonde rw’ibikorwa byawe by’umunsi. Ahubwo bisobanuye imyitwarire irangwa no gushyira kuri gahunda kuva mu gitanda kwawe, ku buryo bigutera imbaduko ziguha guhangana n’umunsi wawe.

Ibi kandi bikagira inyungu zifatika:

  • Ubuzima bwiza bwo mu mutwe ndetse no kugubwa neza muri rusange: Umujagararo n’umuhangayiko birahezwa, ukumva ushikamye kandi witeguye guhangana n’umunsi.
  • Guha umunsi wawe ishusho, kuko ubasha kugena ibikorwa byawe.
  • Kuguha uburyo bwo gukoresha igihe cyawe neza
  • Kukuganisha ku ntsinzi.
  • Kuzamura umusaruro no kunoza akazi.

Niba ubasha gufata igihe cyo gusuka icyayi utuje [utacyimenaho, utagihuta ngo cyikotse], ni uko wabashije kwitegura mbere, ni uko wabashije gutekereza neza ku munsi ukuri imbere, bityo ukabasha kwitegura mu mutwe, mu mutima ndetse no ku mubiri.

Photo by Tim Foster on Unsplash

Guhangana n’umuhangayiko wa mu gitondo.

Kubyuka, ukumva akantu k’umuhangayiko kakototera si igitangaza, ntawe udahura nabyo igihe runaka mu rugendo rw’ubuzima.

Mu by’ukuri, intandaro y’umuhangayiko kuri benshi muri twe ni akazi dukora, ishuri, ibibazo hagati yanjye n’uwo tubana, n’ibindi biri muri uwo mujyo.

Ku rundi ruhande, kubyukana umuhangayiko bishobora kohoka ku gutekereza ku bwinshi bw’inshingano zigutegereje, cyangwa se nanone bigaterwa no gutegura nabi gahunda y’umunsi wawe, kutabasha kugenzura uko ukoresha igihe cyawe, cyangwa se kutabasha kwishyiriraho imipaka mu nshingano.

Impamvu iyo ari yo yose, kubyukana umuhangayiko bisenya umunsi wawe!

Birashoboka ko umuhangayiko ushobora kukwadukira igihe icyo ari cyo cyose cy’umunsi. Ariko abantu benshi barawubyukana. Hari icyo ubushakashatsi bwabivuzeho: Ku bantu benshi, umusemburo wa cortisol ugenga umuhangayiko mu mubiri uba uri ku rugero rwo hejuru mu masaha abanza y’umunsi. Kubera rero ko ibipimo by’umusemburo wa cortisol biri hejuru mu masaha ya mbere y’umunsi, birumvikana ko ari cyo gihe umuhangayiko utwototera, bikaba intandaro y’uko dutakaza imbaduko, umunsi wacu ukavangirwa utaranagira aho ugera.

Aha rero niho kwiyubakira gahunda y’akamenyero ka mu gitondo bifashiriza uwabashije kubigeraho: kwigizayo uyu muhangayiko utuzindukira. Iyi mikorere igira uruhare rwo kugenzura umuhangayiko wa mu gitondo mu buryo bufatika:

  • Kumva wifitemo amahoro muri wowe, kuko ubasha kugena igihe cyawe ndetse ukishyiriraho n’imipaka y’aho ugomba kugarukira.
  • Kwigenera igihe cyo kwiyitaho ubwawe.
  • Guturisha intekerezo ubona neza aho ugana.
  • Bigufasha gukumira ibyakurangaza bitari ngombwa (telefoni ngendanwa, mudasobwa,…)

Kuki kwishyiriraho akamenyero ka mu gitondo ari ingenzi?

Kwigenera igihe kingana n’iminota 30 – isaha 1 mu gitondo ukiyitaho si benshi batekereza ku byiza byabyo. Ariko si igitangaza ko abantu benshi mu bacigatira intsinzi [aha twavuga Elon Musk, Warren Buffet, Bill & Melinda Gates, Jeff Bezos, n’abandi bari mu cyerekezo cyabo] hari ikintu bahuriraho: buri umwe muri bo afite uburyo yateguye gahunda y’igitondo cye, ku buryo iyi gahunda iba imeze nka gahunda ya misa [mbese akantu ku kandi, nta mpinduka z’uyu munsi n’ejo], iyi mikorere ikabaganisha ku ntsinzi idatezuka, umunsi ku wundi, kugeza ubwo babaye abaherwe n’ibyamamare tuzi none, kandi bagakomeza gutera intambwe ikataje.

Hari zimwe mu nyungu zifatika zo kwishyiriraho gahunda ngenderwaho ya buri gitondo:

  • Ibice byose by’umunsi wawe bifite gahunda bigenewe: igihe utangirira kugeza ushoje.
  • Ibi bituma udakorera ku gitutu cy’amasaha, bikakurinda umujagararo kandi bikaguha gukora utuje, ushyize umutima ku byo uhugiyemo. N’ubwo hagira icyaduka muri gahunda kidateganyijwe, uzamenya uko ugihuza n’ibisanzwe cyangwa se ukigenere umwanya.
  • Umusaruro wawe uzazamuka: (Kugena gahunda inoze) + (Gukumira umuhangayiko / umujagararo) = umusaruro wiyongereye.
  • Bizaguha intambwe imbere ya ba mukeba ku murimo/isoko. Si benshi bishimira kubyuka bazindutse. Igihe ubishoboye rero, wa wundi ‘ugundira ikirago azajya kugera mu murima wowe umaze kugwiza intabire’.
  • Ibi tubonye haruguru nibyo bivamo intego nyamukuru ya gahunda yose: kugera ku ntsinzi, kurasa ku ntego zawe z’igihe kigufi cyangwa ikirekire uko wazigennye.
  • Biguha umwanya uhagije wo kuruhuka ku mugoroba. Uko wabashije gukoresha neza umunsi wawe, bizakuzigamira amasaha ahagije yo kuruhuka nimugoroba ndetse no kwita ku bindi [nabyo bitabura kuba ingenzi mu kubaka buzima buzira umuze, ari nako kubaka umuntu unezerewe, unyuzwe]: gusoma, kumarana igihe n’inshuti n’umuryango, gukora imyitozo ngororamubiri.
  • Maze igihe cyo kuryama cyagera, ukaryama neza, utuje, umubiri ukaruhuka bikwiye; kuko umunsi wawe uba wagenze neza, kuko wawutangiye neza.
Photo by Sophi Raju on Unsplash

Ubusanzwe, ubisuzumye neza, gahunda y’igitondo yubatse neza itangira ijoro ribanza, igihe uri gushyira ku gihe inzogera y’isaha iri bukubyutse. Uko usoza umugoroba wawe nibyo biguha gahunda uri bubyukane. Hari imyiteguro runaka ugomba kurarana, bityo ukabyuka ukomerezaho, ibi bikakurinda kubyuka ujajaba:

  • Mbere yo kuryama, tegura imyenda uzambara ejo.
  • Ntiwibagirwe kuraza amazi yo kunywa hafi y’igitanda. Amazi ni ubuzima. Kuyashyira hafi, ugasoma ikirahure nk’igikorwa cya mbere ukiva mu mashuka ni ingenzi cyane [n’ubwo kuri bamwe ari ikizamini!]
  • Gutegura bimwe mu bigize ifunguro uza gusamura mu gitondo mbere y’uko uryama nabyo bikuzigamira igihe cy’ingenzi wagataye ujajaba mu gikoni.
  • Niba hari indirimbo ukenera kumva mu gihe ubyutse, mu gihe uri gukora imyitozo ngororamubiri, ni byiza kurara uzikoze urutonde muri telefoni, radio,…
  • Irinde kurarana n’ibikoresho by’ikoranabuhanga! Mudasobwa ndetse na telefoni ngendanwa bisohora imirasire yo mu bwoko bwa ‘blue light’. Iyi mirasire ifite inenge y’uko yohereza ibimenyetso mu bwonko, bikabushuka ko hakiri ku manywa kandi igicuku kirimbanyije, bityo isaha y’ubwonko ikava ku gihe. Ingaruka ni uko ubura ibitotsi, ndetse wanasinzira ugasinzira nabi [gusinzira imbonamwuko]. Ibanga hano ni ugusoma igitabo, kuko cyo kinagufasha gusinzira vuba.
  • Kubahiriza amasaha yo kuryama. Niba ushaka kubyuka kare ngo ukore neza, ryama ku gihe, usinzire bihagije, igihe gihagije [amasaha 7 - 8].

Muri make, kwiyubakira gahunda inoze, ukayigira akamenyero ka buri gitondo ni umusingi w’imibereho yuje umunezero, ubuzima buzira amavunane, umuhangayiko n’umujagararo.


1 https://clickup.com/blog/morning-routine-benefits-and-tips/

2 https://www.uofmhealth.org/health-library/hw6227

3 https://tamashi.eu/en/7-steps-to-the-perfect-morning-routine/

4 https://tamashi.eu/en/the-evening-routine-and-the-morning-routine-the-ideal-duo.

5 http://tamashi.eu/en/product/goodmorning/