IBINTU 10 UDAKWIYE GUKORA MBERE MU GITONDO
IBINTU 10 UDAKWIYE GUKORA MBERE MU GITONDO
Wari uzi ikintu cya mbere ukora mugitondo gishobora gushiraho amajwi umunsi wose? Wige uburyo wagira umunsi wishimye, ufite ubuzima bwiza, kandi utanga umusaruro wirinda no kurema izo ngeso.
Gahunda ya mugitondo irashobora gukora cyangwa kumena umunsi. Ibintu byambere ukora mugitondo bishyiraho amajwi asigaye yumunsi, bityo rero ni ngombwa kwishora mubikorwa cyangwa imirimo itangiza positivité, umusaruro, kuruhuka cyangwa ikindi kintu cyose cyifuzwa. Kubwamahirwe, abantu benshi basangira ingeso zidafasha zangiza batabishaka ibice bikurikira byumunsi wabo.
Wige icyo gukora ikintu cya mbere mugitondo kugirango ushireho gahunda ihamye kandi ushireho imyumvire myiza ihagije umunsi wose.
Ingeso 10 Zirinda Mugitondo
Niba ushaka kongera umusaruro kandi ukumva umeze neza uhereye igihe ugenda, menya neza ko wirinda izo ngeso mbi mugitondo.
Gukubita Buto ya Snooze Kurenza Rimwe
Rimwe birashobora guhinduka byoroshye inshuro eshanu kandi bikigisha ubwonko gutebya kubyuka. Nubwo impuruza yumvikana rimwe na rimwe yumva ishaka gukubitwa amatafari ikintu cya mbere mugitondo, gusohoka muburiri kumpeta ya mbere bitangiza ingufu nyinshi.
Kureba Terefone yawe
Urebye kuri terefone yawe, kuzenguruka ku mbuga nkoranyambaga, no kugenzura imeri ukangutse birashoboka rwose ko ari ikintu kibi cyo gukora. Ntabwo yuzuza ubwonko gusa amakuru arenze urugero, irashobora gutanga igereranya nibitekerezo bitesha umutwe cyangwa bihangayikishije bitinda.
Gufungura kuri TV
Kuri iyi ngingo yavuzwe haruguru, kureba televiziyo bitera ingaruka nkizunguruka imbuga nkoranyambaga ikintu cya mbere mugitondo mugihe ubwonko, imyifatire, nibitekerezo byugarijwe cyane. Ibyo ubona, wumva, kandi wumva mugitondo birashobora kuguma mumitekerereze yawe yose umunsi wose.
Kurangiza, niba ibirimo ari bibi, ibi birashobora kuba ikibazo kandi bigashyiraho ijwi ribi kumunsi.
Kugera ku Isukari Itunganijwe
Ako kanya kunywa isukari inoze ni nko gutwara isukari yo mu maraso isukari umunsi wose. Isukari itunganijwe akenshi iba mubiryo bya mugitondo bikunzwe cyane nk’ibinyampeke, poptarts, amafunguro hamwe nibindi byokurya.
Ibyo urya mbere birashobora kugira ingaruka kumarangamutima no guhitamo kumunsi wose. Niyo mpamvu abahanga benshi mubuzima bavuga ko ifunguro rya mugitondo ariryo funguro ryingenzi ryumunsi
Kureka Intungamubiri zose
Ku rindi somo, kutarya ikintu isaha imwe cyangwa ibiri nyuma yo kubyuka birashobora gutera hypoglycemia (isukari nke mu maraso). Nubwo umuntu ku giti cye, umuntu ashobora guhura nibimenyetso byo kuzunguruka, kunanirwa, gutitira, kubira ibyuya, no kugira isesemi.
Kunywa ikawa mbere y’amazi
Umubiri umaze kubura umwuma ukangutse ukanywa ikawa ya cafeyine ako kanya bikabije ibi. Ariko, gutegereza igihe kinini kugirango unywe igikombe cya mbere cya joe birashobora kugira ingaruka kubitotsi.
Rero, ahantu heza kunywera iki kinyobwa birashoboka nyuma yamazi ariko mbere ya saa kumi.
Kwihutira kwitegura
Gutangira umunsi muburyo bwubwoba birashobora gukurura sisitemu yimpuhwe zimpuhwe, guhaguruka cyangwa kurwanya igisubizo hamwe no gusohora imisemburo ya hormone, kugirango ukomeze kuba maso amasaha menshi nyuma yikibazo. Guhangayikishwa bigira ingaruka ku buzima bwo mu mutwe, amarangamutima ndetse n’umubiri muburyo bubi cyangwa bwiza.
Kureba Kuri Kuri-Gukora Urutonde
Bisa n’ibyavuzwe haruguru, urebye ibikenewe gukorwa byose birashobora gutera impungenge cyangwa gutwika ibisubizo. Guhindura ibi bitekerezo mugitondo prima sisitemu yo gusubiza neza ituje mugihe urangije ibyo gukora-urutonde birakenewe.
Kwicara Birebire
Kuberako umubiri udafite umwuma nyuma yo kuryama, ingingo n’imitsi byunvikana kandi bicaye bihagaze umwanya muremure bikomeza ibi. Nubwo ari bibi mugitondo, kwicara umwanya muremure ntabwo bifasha ubuzima bwumubiri cyangwa mumutwe.
Kutagira Gahunda Nziza
Biragoye cyane kubyara umusaruro udafite imiterere. Gukemura mugitondo ubishaka-ubishaka birashobora kumva akajagari kandi bikagushiraho ukumva umeze nkumunsi wose.
Muri rusange, mugihe udakeneye kugira gahunda nziza ya mugitondo, ni ngombwa byibuze kugira imwe.
Uburyo bwo Kureka Ingeso mbi
Muri make, ingeso nuburyo bwimikorere yubwonko bugamije kugabanya imbaraga zo gufata ibyemezo umunsi wose. Kandi gusobanukirwa uburyo ingeso zishobora gutuma kumena abakene bitababaza.
Nta ntambwe yihariye ya siyansi yerekana uburyo bwo guca ingeso mbi. Ariko, igitekerezo kizwi nka “3 R” (kwibutsa, gahunda, nigihembo) kigerageza kumenya uburyo bwo gukora kimwe. Gushyira mu bikorwa ibitekerezo byize kuri iki gitekerezo kimwe birashobora gukora ibinyuranye.
Kwibutsa: Kwibutsa cyangwa umurongo bibera ubwonko. Mugihe ugerageza guca akamenyero, aho gukora kubyibutsa, umuntu yakwibutswa kudakora kubitera.
Inzira: Imyitozo ikora neza! Gukora ikintu inshuro nyinshi kuburyo bihinduka imizi bisanzwe bitera gahunda. Na none kandi, aho kugira imyitwarire ibe gahunda yo kubura ibikorwa biba bisanzwe.
Igihembo: Hanyuma, igitekerezo cyo gutondeka neza cyangwa guhemba imyitwarire yifuzwa (cyangwa kubura) irashobora gufasha kurema cyangwa guca ingeso. Nibyiza cyane mugihe ibihembo nabyo ari byiza cyangwa byubaka.
Kureka ingeso biragoye, ariko kurema birashobora no kuba moreso. Ariko, gusimbuza ingeso mbi nimwe itanga umusaruro birashobora koroshya inzira kandi byica inyoni ebyiri ibuye rimwe.
Ingeso nziza yo gusimbuza
Hanze hamwe nibibi hamwe nibyiza! Mugihe ucitse ku ngeso mbi, gerageza kurema no gushyira mubikorwa izo ngeso mubikorwa bya mugitondo.
Witoze Kuzirikana
Kuzirikana bivuga kuba uhari muri iki gihe, kwemerera ibitekerezo bigabanuka, no gushimira. Ibi birashobora gutezwa imbere binyuze muburyo butandukanye nko gutekereza, gutangaza amakuru, yoga, gusoma, nibindi bikorwa bitandukanye byumwuka.
Ikinyamakuru Ibyerekeye Intego za buri munsi
Bifitanye isano no gutekereza, gutangaza uburyo ushaka kumva kumanywa byerekana cyane cyane ibyiyumvo mubyukuri. Kwandika ku mpapuro ni ibyiringiro byubwonko!
Himura umubiri wawe
Imyitozo ngororangingo, kurambura, gufata urugendo rugufi, kwisubiraho cyangwa ubundi buryo bwo kugenda bifasha sisitemu y’imitsi gukanguka. Kwimuka kandi biganisha kumitekerereze isobanutse nyuma yamasaha.
Fata izuba risanzwe
Kubona niminota itanu yumucyo wizuba uturuka ku zuba cyangwa itara ryigana urumuri rwizuba bifasha kugenzura injyana yumuzingi. Na none, ibi bifasha mumisemburo no kugenzura imiterere no gusinzira bihoraho.
Kunywa Amazi
Nyuma gato yo kubyuka, nibyiza kunywa byibuze 8 oz y’amazi. Umubiri ukanguka udafite umwuma kandi selile zifuje amavuta kugirango zikore neza mugihe gisigaye cyumunsi.
Kurya ibiryo byintungamubiri / Ibinyobwa
Kumena ijoro ryose hamwe nintungamubiri nka proteine yuzuye, fibre, ibinure byuzuye, hamwe na / cyangwa karubone nziza ni inzira nziza yo guteza imbere ubuzima no kuramba. Ubushakashatsi bwerekana ko bushobora no gutuma umuntu ahitamo imirire myiza umunsi wose asigaye abikesheje urugero rwisukari rwamaraso.
Kunywa ikawa
Igikombe kimwe cya joe cyangwa mg hafi 60 mg ya cafine kumunsi bifitanye isano nubuzima bwiza. Kunywa mugitondo nyuma y’amazi na mbere ya saa sita bifasha kumenya neza ko ibitotsi bitagira ingaruka nyuma yijoro.
Tegura umunsi uri imbere
Aho kugira ngo wegere umunsi utabishaka, shiraho gahunda idahwitse yo gushiramo imiterere ishobora gutanga umurongo ngenderwaho kugirango urangize imirimo yumunsi. Ibi nibyiza gukemurwa isaha imwe cyangwa irenga nyuma yigitondo utekereje.
Ishyirireho intego nto
Kuzuza gahunda yumunsi, gushyiraho intego nto bitanga urundi rwego rwo gutanga umusaruro uyobora umunsi uri imbere. Gushyira imbere ibintu 3-4 kugirango ubigereho birashobora gutuma umuntu yumva afite imbaraga zo gufata umunsi.
Gutegura ifunguro
Gukomeza gari ya moshi yo gutegura, gutegura amafunguro n’ibiryo kumunsi bituma kurya neza byoroshye cyane. Wibande kuri fibrous carbohydrates, imbuto n’imboga, proteine ibinure hamwe namavuta meza kugirango uhitemo intungamubiri zisanzwe zitera imbaraga zirambye.
Igitondo twavuga ko aricyo gihe cyingenzi cyumunsi nicyo uhitamo gukora muri kiriya gihe ndetse na moreso. Kuberako akenshi ishyiraho amajwi umunsi wose, shyira ibikoresho hamwe ningeso nziza.
Gerageza kwirinda kurya ibintu nkimbuga nkoranyambaga, ibitangazamakuru ndetse ndetse na imeri agasanduku ka imeri ikintu cya mbere mugitondo. Ahubwo, koresha ibiryo byiza, witoze gutekereza, wimuke gato, kandi utegure umunsi w’ejo.
Nubwo kureka ingeso bigoye ubanza, amaherezo itangira kumva ari kamere ya kabiri hamwe nimyitozo ihamye no kwihangana. Kandi gusimbuza ingeso mbi niyibyara umusaruro byorohereza inzira kurushaho.
Reba:
https://blog.mybalancemeals.com/health/health-tips/morning-routine-mistakes/
Raypole C. How to Break a Habit: 15 Tips for Success. Healthline. Published October 19, 2019. www.healthline.com/health/how-to-break-a-habit.
Shortsleeve C. How to Break Bad Habits, According to Science. Time. Published August 28, 2018. www.time.com/5373528/break-bad-habit-science/.
Waheeda. 11 Bad Morning Habits You Should Quit to Stop Wasting Your Day. Habits Buzz. Published March 14, 2020. www.habitsbuzz.com/quit-bad-morning-habits/.
