Uko waganiriza umwana uri mu nda

Burya ntabwo uba umubyeyi iyo umaze kubyara ahubwo ukimara gutwita uba ugomba gutangira kwimenyereza kuba umubyeyi. Kuri ubu usanga ababyeyi benshi bamaze gusobanukirwa ko ari ngombwa netse ari na byiza kuganiriza umwana uri mu nda kuko bimugirira akamaro amaze kuvuka haba mu ko yitwara mu bandi ndetse n’imivugire ye.

Gusa nanone usanga nubwo bimeze bityo benshi badasobanukirwa uburyo bwo kuganirizamo umwana uri mu nda ndetse n’igihe cyiza cyo kumuganirizamo.

Hano twaguteguriye ibigufasha kumenya igihe ugomba gutangirira kuganiriza umwana uri mu nda ndetse n’uburyo ugomba kumuganirizamo.

 

Ni ryari umwana uri mu nda atangira kuganirizwa?

 

Ubushakashatsi bwinshi mu gihe cyashize bwerekanaga ko umwana uri mu nda atangira kumva ibiri hanze mu gihembwe cya nyuma cyo gutwita ni ukuvuga inda ifite amezi byibuze atandatu.

Gusa uko ubushakashatsi bwagiye bukomeza gukorwa bwerekanye yuko umwana uri mu nda atangira kumva ijwi rya nyina inda iri hagati mu gihembwe cya kabiri ni ukuvuga hagati mu kwezi kwa kane utwite noneho akarushaho kumenya neza gutandukanya ururimi kavukire n’izindi ndimi inda ishigaje ibyumweru icumi ngo ivuke, ni ukuvuga guhera mu kwezi kwa karindwi hagati.

Si ibi gusa kuko uyu mwana uko akomeza kuganirizwa bimufasha amaze kuvuka kuko ubushakashatsi bwagaragaje yuko umwana umaze iminsi ine avutse aba ashobora gutandukanya ururimi kavukire n’izindi ndimi zivugwa.

 

Ni ubuhe buryo waganirizamo umwana uri mu nda ?

 

Kuganiriza umwana uri mu nda bitandukanye cyane no kuganiriza umuntu mwicaranye cyangwa kuri telefone kuko umwana uri mu nda umubwira ukoresheje ibikorwa binyuranye, ibyiyumvo byawe, mbese muganira ukoresheje ibyiyumviro kuruta amagambo.

  1. Mu byo urya

Ifunguro ryose ufata utwite rifite icyo rivuze ku mwna wawe. Mbere yo kugira icyo ufungura banza wicare utuze wumve muri wowe yuko uri gusangira n’umwana wawe. Ibi bizanagufasha guhitamo ifunguro ritakangiza ubuzima bw’umwana wawe uri mu nda. Niba ugiye gutumura itabi, ibaze niba wifuza ko n’uwo mwana aritumuraho, niba ugiye kunwa inzoga wibaze niba ushakako nawe musangira. Ibyo urya n’ibyo unywa bikore nk’aho wicaranye, uri gusangira n’umwana wawe bizamufasha amaze kuvuka kumenya gusangira no guhitamo indyo iboneye.

  1. Gira akarima k’igikoni

Mu muco nyarwanda usanga akenshi iyo umuntu ari mu murima aba afite uturirimbo aririmba, niba ari benshi baba baganira kandi bishimiye icyo gikorwa. Iyo bimaze kumera barabagara kugeza igihe cy’isarura. Umwana uri mu nda nawe ni nk’urubuto ruteye rukura kugeza avutse. Uko uri mu karima k’igikoni tekereza ku mwana uri mu nda, uko nawe azakura akaba umuntu mukuru. Mu karima ganiriza umwana umubwire ibyo uri gutera ibyo ari byo, uko uzabisarura, icyo bizakumarira, mbese nk’aho muri kumwe mu murima.

  1. Gira utuntu tw’udukoresho wikorera

Hari utwenda n’utundi dukoresho tw’umwana ushobora kwitunganyirizawowe ubwawe, nko gufuma agatambaro, kumubohera akagoferi, gutaka uburingiti uzamworosa, uko ubikora muri wowe uba uzirikana umwana wawe uri mu nda kandi arabyumva kuko uwo munezero ufite, utwo turirimbo uririmba uri kubikora uko wivugisha, bimugeraho

  1. Humeka umwuka mwiza

Waba uri gukora meditation, waba uri mu gacucu wicaye uri kuruhuka muri wowe umva ko uwo mwuka mwiza uri kwinjiza uri kugenda ukagera ku mwana wawe uri mu nda. Nyuzamo ujye uzamura umwuka wongere witse cyane utekereza ku mwana uri mu nda, bizamugeraho kandi bimugirire akamaro

 

  1. Jya uhitamo ibara ry’umunsi

Ibiushobora kumva bishekeje nyamara guhitamo ibara ry’umunsi bizagufasha kubwira umwana uri mu nda ibibera ku isi. Fata urugendo utembere n’amaguru muri wowe uhe agaciro ibara rimwe gusa. Niba wahisemo ubururu, ikintu cyose ubonye gifite iryo bara, ukibwire umwana umuganiriza niba ari umuhondo nabyo ubivugeho gutyo gutyo.

 

  1. Gira indirimbo ihoraho

Mu mico inyuranye habamo uturirimbo usanga abantu bakuru bakunda kwigisha no gutoza abana. Nawe aho wakuriye hari uturirimbo wakuze bakwigisha, utwo ukunda wowe ubwawe cyangwa se indirimbo y’ubutwari, cyangwa y’umuryango wanyu. Jya uyiririmbira umwana buri munsi by’umwihariko ugiye kuryama

 

  1. Mubyinire

Mu nkuru zatambutse twerekanye akamaro ko kumva umuziki ku mwana uri mu nda.

Wabisoma hano  Akamaro ko kumva umuziki ku mugore utwite

Mu masaha ufitemo akabaraga, shyiramo indirimbo ukunda nuko utangire uyibyine. Uretse kuba uko ubyina bigufasha kuzamura igipimo cy’ibyishimo, binatuma umwana uri mu nda anezerwa kandi akazavukana ibyishimo agakura ari umwana unezerewe. Uko ubyina uba uri kurema ubusabane hagati yawe n’umwana wawe.

  1. Mwandikire

Fata akanya ushake ikaramu n’urupapuro ugire ibyo wandika. Ntibisaba kuba uri umuhanga mu kwandika ahubwo andika ibikuri mu mutwe. Icyo uteganya gukora uwo munsi, ucyandike, wandike akaririmbo ukunda, wandike igisigo cyangwa umuvugo. Ushobora kwandika ibyagushimishije, intego zawe, amateka y’umuryango wanyu gusa ntuzashyiremo ibyakubabaje keretse mu gihe uri busoze werekana uko wabivuyemo neza.

Ngibi ibyiza byo kumva umuziki uri gukora imibonano

Umuziki uri mu bintu abantu hafi ya twese duhuriraho kandi ukaba kimwe mu bifasha mu kugaragaza amarangamutima yacu

Si ibyo gusa kuko umuziki unagira akamaro muri bimwe mu bikorwa byacu bya buri munsi, muri byo twanavuga imibonano mpuzabitsina.

Hano reka tukubwire ibintu bindi kumva umuziki byagufasha mu kuryoherwa no gukora neza imibonano

 

  1. Kumva umuziki uri mu mibonano bikurinda gucika intege kuko bituma intekerezo zitajya ahandi mu gikorwa hagati ngo ube wayobya intekerezo.
  2. Kumva umuziki ubwabyo bigabanya stress, ibi rero bikagira akamaro ko kumva uruhutse bityo imibonano igakorwa neza
  3. Kumva umuziki uri mu mibonano, bifasha imikaya yose gukorana kandi bigufasha kwita ku wo muri kumwe ukarushaho kuryoherwa
  4. Kumva umuziki uri mu mibonano biguha beat ugenderaho mu gikorwa, injyana aho ushobora kuvunira, kunyonga, gukunguta, byose ugendeye ku njyana y’umuziki uri kumva
  5. Umuziki ugukuramo intekerezo mbi zakuzamo ndetse unatuma utita ku biri kubera ahakuzengurutse haba hafi yawe cyangwa hirya gato
  6. Ku badashyukwa byoroshye cyangwa mu gihe ushaka gukora akandi gaturu, umuziki uzagufasha kongera kugira ubushake vuba
  7. Bizamura amarangamutima bigatuma urangiza neza, ku mugabo no ku mugore

 

Gusa ntitwirengagije ko hariho abadakunda umuziki mu mibonano, bitewe n’impamvu zabo zitandukanye. Ariko niba wari utarabigerageza, ubutaha uzagerageze kubikora wumva akaziki ukunda bizagufasha

Soma hano Zimwe mu ndirimbo wakumva ukarushaho kuryoherwa n’imibonano

Na hano Izindi ndirimbo zagufasha mu gihe ukora imibonano (z’igifaransa)

Ibiza ku isonga mu gutera ububobere kugenda cyangwa kubaganyuka

Iyo umukobwa ageze mu bwangavu, imisemburo ye ifatanyije n’imvubura ya Bartholin bitangira gutuma mu gitsina cye haza ububobere. Ubu bubobere bugira akamaro kanini mu gihe cy’imibonano aho bufasha intanga kogoga zigana mu miyoborantanga ndetse bukanafasha mu gutuma hatabaho kubabara cyangwa gukomereka mu gihe cyo gukora imibonano mpuzabitsina

Nyamara habaho igihe ubu bubobere bugabanyuka ndetse bukaba bwanabura burundu. Aha rero ni ho usanga umugore ahangayika ndetse akaba yatangira gushakisha hirya no hino imiti inyuranye ifasha kubugarura cyangwa kubwongera. Gusa ikiba gikwiye kubanza gutekerezwa ni icyabuteye kugenda cyangwa kugabanyuka, ukamenya icyo gukora nyuma yo kumenya ikibitera.

Nibyo tugiye kuvugaho muri iyi nkuru.

 

Ni iki gitera ububobere kugabanyuka?

 

Ubundi impamvu iza ku isonga mu gutuma ubu bubobere bugabanyuka ni ukuba umusemburo wa estrogen mu mubiri na wo wagabanyutse. Ibi bikunze kuba ku bagore bari mu myaka yo gucura.

Gusa si byo gusa bibitera, ahubwo izindi mpamvu twavuga :

 

  • Kuba umugore ari konsa cyane cyane ku mwana wa mbere
  • Kuba umugore anywa itabi
  • Depression, agahinda gasaze, kwiheba no kwigunga
  • Kuba udatuje, ufite stress nyinshi
  • Igabanyuka ry’ubudahangarwa
  • Kubyara cyangwa kuba utwite inda y’imvutsi
  • Siporo zikomeye cyane cyane abakora siporo yo kwiruka ahantu harehare (athletes)
  • Imwe mu miti ya kanseri
  • Kuba warabazwe ugakurwamo imirerantanga (ovaries)

Gusa hari n’imiti imwe ishobora kubitera hanarimo iyo kuboneza urubyaro, gukaraba mu gitsina imbere kenshi kimwe no kuba wahasiga imwe mu miti haba imbere cyangwa inyuma

 

Ni izihe ngaruka zo kubura ububobere?

 

Uretse kuba bihangayikisha ndetse bikanabangamira uwabubuze ariko binafite izindi ngaruka. Muri zo twavuga :

 

  • Kumva udashaka gukora imibonano
  • Kokera mu gitsina no kuryaryatwa
  • Kuba wazana amaraso nyuma yo gukora imibonano
  • Udusebe ku gitsina n’ahahazengurutse kubera kwikubanaho
  • Guhorana ubwandu bw’umuyoboro w’inkari
  • Kumva wakishimagura

Ibi bitera rimwe na rimwe ipfunwe ugasanga ndetse umugore atinye no kuba yakivuza yumva ko ari inenge cyangwa ubusembwa

 

Ni ryari nakivuza?

 

Nkuko twabibonye hejuru, ubanza kumenya ikibitera. Umaze kukimenya biba byoroshye kwivuza kuko uba uzi neza icyabiteye bityo bigafasha umuganga kuba yagufasha. Gusa siko buri gihe ari ngombwa gufata imiti, hari ibiribwa n’ibinyobwa ushobora gufata bikakongerera ububobere. Hari n’imiti ikoreshwa isigwa mu gitsina, ifasha cyane cyane abacuze cyangwa abafite imiti batahagarika kandi ikaba ari yo ibitera. Byose muganga ni we uguhitiramo icyo wakoresha.

Soma hano

Ibyafasha mu kongera amavangingo

Ibyo ukwiye kumenya byerekeye ububobere

Ibyo kumenya ku mavuta yongera ububobere ashyirwa mu gitsina

Ibi ni byo biba ku bantu bahagaritse imibonano igihe kirekire

Mu nkuru yatambutse twari twavuze ku biba ku mugore mu buzima bw’imyororokere iyo ahagaritse imibonano igihe kirekire. Nyamara si we gusa bibaho, si na ho honyine hagerwaho n’ingaruka ahubwo n’abagabo bishobora kubageraho, muri rusange.
Muri iyi nkuru tugiye kurebera hamwe ibiba muri rusange ku bantu bose bahagaritse imibonano, hatitawe ku mpamvu zabibateye.

1. Stress ijyana no kwigunga n’agahinda

Iyo ukora imibonano kenshi umubiri wawe urekura imisemburo ya oxytocin ihagije iyi ikaba yitwa imisemburo y’urukundo. Si yo gusa irekurwa kuko hanakorwa endorphins ari yo misemburo y’ibyishimo. Guhagarika imibonano rero bivuze kugabanya ikorwa ry’iyi misemburo nuko ingaruka zikaba stress, umushiha, kwigunga no guhorana agahinda kadashira. Ibi biba kuri bose, umugabo n’umugore.

2. Kwibagirwa

Ubushakashatsi bwagaragaje ko kudakora imibonano igihe kinini bituma udutsi two mu bwonko dusa n’utugwa ikinya nuko kwibuka bikagenda bigabanyuka. Bwerekanye kandi ko abakora imibonano neza, ubwonko bwabo buba bukora ku gipimo cyiza.

3. Guhungabana kw’imibanire

Niba utagikora imibonano ariko ukaba ukibana n’uwo mwashakanye, ubushakashatsi bugaragaza ko imibanire yanyu igenda icumbagira ikanazamo agatotsi. Burya imibonano ni umwe mu mirunga ikomeye ihuza abashakanye dore ko banabyita gutera akabariro, kubaka urugo.

4. Ubudahangarwa buragabanyuka

Gukora imibonano kenshi bituma umubiri wongera ubudahangarwa bikazamura igipimo cya Immunoglobulin A kandi biri mu birwanya indwara zimwe z’ubuhumekero n’izifata umutima. Si ibyo gusa ubushakashatsi kandi bwerekanye ko abagore bakora imibonano kenshi bibarinda ubwandu bw’umuyoboro w’inkari cyane cyane abanyazwa ibi bigendana no kuribwa umugongo wo hasi no kubabara cyangwa kuremererwa mu kiziba cy’inda. Iyo rero uhagaritse imibonano, ubudahangarwa buragabanyuka, za ndwara bikazorohera kugufata.

5. Kanseri ya porositate

Ku bagabo, iyo usohora byibuze inshuro 21 mu kwezi bikugabanyiriza ibyago byo kuba warwara kanseri ya porositate. Gusa nanone kuba wakora imibonano idakingiye n’abantu benshi na byo ubwabyo si byiza kuko bikurura izindi ndwara. Naho ku wawe, nta nshuro ntarengwa, ariko utagiye munsi ya 21 mu kwezi aha waba uri kwirinda iki cyago. Twibutse ko ari inshuro usohora, kuko ushobora no gusohora kane umunsi umwe, ubara 4 ntubara 1.

Ibyo twifashishije

  1. Anxiety.org: “Why Having More Sex May Lead to a Healthier Mind and Body.”
  2. Kinsey Institute Research: “Frequent Sex is Linked to Better Memory.”
  3. Society for Personality and Social Psychology: “Couples Who Have Sex Weekly Are Happiest.”
  4. Psychological Reports: “Sexual Frequency and Salivary Immunoglobulin A (IgA).”
  5. The North American Menopause Society: “Changes in the Vagina and Vulva,” “Vaginal and Vulvar Comfort,” “Lubricants, Moisturizers, and Low-dose Vaginal Estrogen.”
  6. Mayo Clinic: “Erectile Dysfunction.”
  7. American Journal of Medicine: “Regular Intercourse Protects Against Erectile Dysfunction: Tampere Aging Male Urologic Study.”
  8. Johns Hopkins Medicine: “Does Sexual Activity Affect My Risk of Cancer?”
  9. International Society for Sexual Medicine: “What is the “Normal” Frequency of Sex?”

Mugore, ibi ni byo bikubaho iyo umaze igihe udakora imibonano

Ni byo gukora imibonano mpuzabitsina bigabanya stress, bituma usinzira neza, byongera ubusabane, bizamura igipimo cya oxytocin mu mubiri n’ibindi byinshi binyuranye.
Ese bigendekera bite umugore wakoraga imibonano nyuma akaza kuyihagarika? Wenda arapfakaye, atandukanye n’umugabo se, cyangwa amaze igihe kinini batari kumwe. Havugwa byinshi, harimo kurwara ibibyimba, imitsi, umutwe udakira, umugongo, n’ibindi. Ese ukuri ni ukuhe?
Iyi nkuru igiye kukubwira bimwe mu bikubaho iyo uhagaritse imibonano.

1. Ntabwo usubira kuba isugi, aho ho barabeshya

Biravugwa kenshi ngo iyo umaze imyaka udakora imibonano akarangabusugi karagaruka ndetse igitsina kikongera kwegerana ku buryo iyo wongeye gukora imibonano ubabara ndetse ukanava. Iki ni ikinyoma kuko umusemburo wa estrogen ukomeza kuhatera ububobere ku buryo hatakifunga. Gusa uri mu myaka yo gucura cyangwa ukaba umaze imyaka hejuru ya 5 udakora imibonano, utikinisha, hashobora kugabanyuka gato ku ngano y’umwenge. Gusa si ibyatuma wava uramutse wongeye kubikora.

2. Ububobere buragabanyuka

Nubwo wa musemburo uba ukora akazi kawo, ububobere ahanini bwongerwa no gukora imibonano, kenshi kandi. Kuko imvubura zikora ya matembabuzi ziba zikora ubutitsa. Iyi ni imwe mu mpamvu zitera kwa kubabara wumva iyo ukoze imibonano wari umaze igihe utayikora. Gusa ntibushira burundu kandi iyo ukomeje kuyikora burongera bugasubira uko byahoze mbere yo kuyihagarika

3.  Ubushake buragabanyuka

Iyo umaze igihe kinini udakora imibonano, ugera aho ugasa n’aho unibagiwe ko ibaho, uko ikorwa bityo bikakuvamo. Ibi bituma niyo wongeye gushaka kubikora, ubushake butinda kuza, aho ushobora kubikora kuko uwo muri kumwe abishaka, wowe bitarakujyamo. Ariko uko ugenda umenyera, bugenda buza buhoro buhoro.

4. Utinda kurangiza

Aha birumvikana ko niba ubikoze ubabara, ubushake ari bucye, no kurangiza bitinda ndetse ushobora kubikora inshuro nyinshi utararangiza. Bigusaba igihe ngo wongere usubire kujya urangiza neza, bikanasaba ko uwo mubikorana akomeza kugufasha kugeza igihe uzarangiza neza.
Niyo mpamvu, igihe cyose ukeneye kongera gukora imibonano wari umaze igihe kinini utayikora usabwa kumenyesha uwo muyikorana bityo mugafata umwanya munini wo kwitegura, gusomana no gukorakorana, byaba ngombwa mukaba mwakifashisha amavuta yo kuhabobeza, kugeza igihe umubiri uzongera kumenyera.
Aha ariko twibutse ko ari cya gihe udakora imibonano, utikinisha, utaganira ku byerekeye imibonano ngo ube washyukwa, mbese ibyerekeye imibonano byose ubigendera kure.
Ese mu mubiri muri rusange ho nta ngaruka zihaba? Tuzabivugaho mu yindi nkuru.

Vitamini n’imyunyungugu ukeneye ngo ukore imibonano neza

Wahoze uryoherwa n’imibonano, uyikora bikagenda neza, waba umugabo cyangwa umugore. Ariko nyuma ukabona biri kugenda bihinduka, igihe byagutwaraga ngo urangize kigahinduka, cyangwa se ukabikora kuko ari ngombwa gusa. Nuko ukibaza ikibitera uti wenda barandoze cyangwa hari uburwayi buri kubintera.
Kimwe gishoboka ni uko bishobora guturuka ku mpinduka mu mirire yawe aho ushobora kuba utacyinjiza zimwe mu ntungamubiri nkenerwa mu buzima bw’imyororokere.
Hano twagukusanyirije vitamini n’imyunyungugu by’ingenzi mu gutuma ukora imibonano ikakunyura waba umugabo cyangwa umugore, tunagushyiriraho aho wazikura mu byo urya.
1. Vitamini A: iyi vitamini ni ingenzi mu ikorwa rya testosterone, umusemburo ugira uruhare runini mu kugira ubushake bwo gukora imibonano haba ku bagabo no ku bagore. Iyi vitamini tuyisanga mu magi, amata, inyama, imboga, imbuto z’umuhondo na orange zose. By’umwihariko ku bagabo iyi vitamini ituma amasohoro aba menshi kandi akaba yoroshye.
2. Magnesium: Ubusanzwe uyu munyungugu ufasha mu gusinzira neza. Si aho ufasha gusa ariko kuko utuma umuntu abasha gutuza nuko igikorwa cy’imibonano kikagenda neza. Ibihwagari, inzuzi z’ibihaza, ibinyampeke, sesame, ubunyobwa, amagi, ni hamwe mu hantu dukomora uyu munyungugu
3. Vitamini C: Nubwo benshi tuyizi mu kutwongerera ubudahangarwa ariko nanone iyi vitamini igira uruhare runini mu kongera akanyabugabo mu gukora imibonano dore ko inatera umubiri ingufu. Iboneka mu mbuto zose, imboga, poivron.
4. Selenium: Kugira uyu munyungugu muri wowe bizwiho kongera ingufu mu mubiri, bigafasha mu kuryoherwa n’imibonano. Ubunyobwa niyo soko ya mbere ya selenium. Tuyisanga kandi mu mashu, ibihumyo, ibitunguru n’amafi.
5. Zinc: Kubura Zinc mu mubiri bishobora gutera ubugumba cyangwa kutabyara. Ni umunyungugu w’ingenzi mu kurwanya uburemba no gushyukwa amazinga. Tuwubona mu magi, ibishyimbo, inyama zitukura, fromage, amagi n’impeke zuzuye.
6. Vitamini E: Ni ingenzi mu kongera stamina n’ingufu muri rusange. Ifasha amaraso gutembera neza bityo ubushake bukamara igihe kinini. Tuyisanga mu mafi, amagi amata n’ibiyakomokaho. Bayihimba vitamini y’imibonano kuko yongera amaraso mu gitsina bikagitera kuzura ubushake.
7. Vitamini za B: By’umwihariko vitamini B3, B9 na B12 zizwiho gufasha umuntu kurangiza adatinze cyane ariko nanone ntarangize vuba. Amafunguro abonekamo izi vitamini ni umuceri, imboga rwatsi, inyama, amafi. Nka vitamini B12 kuyibura ituma utaryoherwa no kurangiza.
8. Ubutare: Iyo havuzwe ubutare humvikana amaraso. Kandi kubura amaraso ahagije bitera kudashyukwa dore ko binagira ingaruka mu mikorere y’umutima, bitera kunanirwa vuba. Ubutare tubusanga mu nyama zitukura cyane cyane inyama y’umwijima, ibishyimbo, umuhondo w’igi no mu mboga.
9. Calcium na vitamini D: Calcium ni nziza ku magufa ariko ni na nziza ku myororokere. Vitamini D na yo ifatanya na calcium muri uru rugendo. Ubushakashatsi bwa vuba bwerekana ko vitamini D ishobora kugira akamaro nka viagra aho gufata inyongera zayo byafasha mu gutera akabariro neza. Mu gihe tubona vitamini D binyuze mu kota akazuba, amafi n’ibihumyo no mu muhondo w’igi, calcium yo tuyisanga mu mata n’ibiyakomokaho, soya, inyama z’amagufa, isombe yatetswemo ikinono cyangwa imifupa, amafi uryana n’amahwa nka sardines, amashu.
10. Omega 3: Ibi binure biboneka mu mafi bizwiho gutuma umubiri ubasha korohera, byongera ububobere, kandi bizamura igipimo cya dopamine mu maraso bityo bikongera akanyamuneza kandi iyo ibyishimo bihari, ubushake ntibutinda, nuko haba horoshye bikaba urwijyane.

Ibyo kumenya ku mavuta yongera ububobere ashyirwa mu gitsina

Igitsina cy’umugore uko gikoze, ubwacyo cyifitemo ubushobozi bwo kwibobeza, ni yo mpamvu gihora gisa n’igitose. Niba wajyaga ucyeka ko wenda ari inkari ziba zasigayemo, si byo.
Gusa mu gihe cyo kwitegura imibonano, bwa bubobere buriyongera. Ibi biterwa nuko imvubura zizwi nk’imvubura za Bartholin ziba zarekuye amatembabuzi, ashinzwe gutuma harushaho kunyerera, bikarinda kuba umugore yakoboka cyangwa agakomereka mu gihe cyo gukora imibonano. Gusa bishobora no kubaho iyo umugore ari mu burumbuke, cyangwa agize ikindi gituma agira ubushake.
Nyamara kandi bijya bibaho ko bwa bubobere bugabanyuka cyangwa bukanashira burundu, ku buryo mbere yo gukora imibonano hitabazwa amavuta yabugenewe ashyirwa mu gitsina mbere yo gukora imibonano. Kubura ububobere biterwa n’impamvu zinyuranye, si zo tugiye kuvuga hano, ahubwo tugiye kuvuga ku mavuta akoreshwa mu gufasha ababubuze.

1. Aya mavuta yakoreshwa ryari?

Kuba wakoresha aya mavuta si igitangaza, mu gihe nta yandi mahitamo ufite.
Wakoresha aya mavuta igihe cyose:
  • Wabuze ububobere kubera imiti uri gukoresha, akenshi iyo kuboneza urubyaro cyangwandi
  • Habaye impinduka mu misemburo wenda utwite cyangwa wonsa
  • Uri gusatira imyaka yo gucura cyangwa wacuze
  • Wabuze ububobere ariko nta mpamvu uzi yabiteye cyangwa se ukora imibonano inshuro imwe ugahita wuma kandi umugabo ashaka gukomeza
  • Ukora imibonano ukababara cyangwa ukumva wocyera kubera igitsina cy’umugabo kitinjira neza
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2. Nahitamo gute amavuta nkoresha

Amavuta akoreshwa mu gitsina aratandukanye, buri wese ahitamo agendeye ku yahuye n’umubiri we, kuba ari bukoreshe agakingirizo n’izindi mpamvu
  • Hari amavuta akorwa haherewe ku mazi, akaba arimo amavuta ya glycerine. Ni nayo amenyerewe cyane, urugero ni KLY Jelly. Gusa niba ukunze kurwara infections, cyane cyane iziva ku miyege, wakoresha atarimo glycerine
  • Hari akorwa bahereye kuri silicone, aya yo amara igihe kirekire aho yashyizwe hagihehereye kurenza ashingiye ku mazi, gusa atuma mu gitsina hasa n’ahafatiriye bikaba byabangamira umugabo, kuko n’igitsina cye kivamo kimatira
  • Akorwa hashingiwe ku mavuta, kenshi akorwa haherewe ku mavuta aya dutekesha. Nubwo ari meza, ariko nayo arafatira kandi ashobora gutera uburyaryate. Gusa arimo petrol nka vaseline cyangwa ibindi bikotori si meza
Niba uri bukoreshe agakingirizo, wakoresha ayakozwe bahereye ku mazi cyangwa silicone kuko ayakozwe bahereye ku mavuta yatuma agakingirizo gacika.

3. Akoreshwa ate

Mu gukoresha aya mavuta, usabwa kubanza gukoresha macye, ukagenda uyongera buhoro buhoro kugeza wumvise horoshye uko ushaka. Si byiza guhita ushyiramo amavuta menshi icyarimwe. Ikindi usabwa guhinduranya amavuta kugirango umenye neza amavuta ahuye n’umubiri wawe, cyangwa ayo umugabo wawe yumvise amufasha kwinjira neza

4. Zimwe mu ngaruka

Nk’amavuta atari umwimerere kuko aba atakozwe n’umubiri wawe, ntabwo yabura kugira ibibazo bimwe atera. Twavugamo:
  • Ubwivumbure
  • Kuryaryatwa no kwishimagura
  • Kubangamira imyorokere
  • Kongera ibyago byo kurwara ubwandu buterwa n’imiyege nka Candidose vaginale
  • Kuma vuba, bigasaba guhora usigamo, no mu gikorwa hagati

Icyitonderwa

Aya mavuta akoreshwa nk’ubutabazi bw’ibanze ariko ntabwo acyemura ikibazo. Ni ngombwa kwisuzumisha mu gihe kuma mu gitsina bimaze igihe kandi utazi neza ikibitera. Mu gihe uzi ikibitera ni byiza kugikosora aho kuba wakoresha aya mavuta igihe kirekire.

Bimwe mu bishobora gutera imihango guhindagurika

Muri iyi minsi ya Covid-19, biravugwa ko abagore benshi imihango yabo yavuye ku murongo. Kuri bamwe yaragiye ntiragaruka kandi badatwite naho ku bandi yaje igihe yari kuziraho kitaragera, mbese yaje kare. Ibi rero byateye bamwe kwibaza aho byaba bihuriye n’ibi bihe bidasanzwe cyangwa niba ari ibisanzwe. Ubusanzwe igihe imihango ije hashize iminsi iri hagati ya 21 na 35, ni ibisanzwe. Kuba warenza iminsi 35 cyangwa yaza mbere y’iminsi 21, biba bidasanzwe
Muri iyi nkuru tugiye kurebera hamwe zimwe mu mpamvu zishobora gutera izi mpinduka.

1. Imibonano

Nubwo imibonano yari isanzwe ikorwa, ariko kubera kuguma mu rugo, benshi bongereye inshuro n’iminsi yakorwagamo mu cyumweru. Ibi rero ku mugore bishobora gutuma imihango iza mbere ho iminsi hagati y’ibiri n’itanu. Gusa si ku mugore wese wakoze imibonano kenshi, ahubwo ni igihe uyikoze kenshi ariko ukanarangiza. Iyo urangije bituma imikaya ya nyababyeyi n’umura yikanya, ibi bigatera imihango kuza mbere y’igihe.
Uretse imibonano ishobora gutuma imihango iza mbere, hari ibindi bishobora gutera imihango gutinda, bimwe ni ibisanzwe ibindi ni uburwayi. Muri byo twavuga
2. Gutwita no konsa:  Igihe wonsa cyane cyane iyo wonsa gusa nta kindi uha umwana kandi ukamwonsa kenshi, bishobora gutuma imihango itinda kuza. Gutwita byo birumvikana bihagarika imihango kugeza ubyaye.
3. Ibibazo mu mirire: Kuba ufite umubyibuho ukabije, gutakaza ibiro byinshi mu gihe gito, kuba ukora siporo zigutwara ingufu cyane na byo byatuma imihango itinda kuza
4. Kurwara ukaremba: Kurwara ukamara igihe kinini urembye, kugira impanuka ugatakaza amaraso menshi, gukuramo inda byaba ku bushake cyangwa byizanye na byo bituma imihango itinda kuza.
5. Imiti yo kuboneza urubyaro: Akenshi inshinge, agapira ko mu kuboko, ikinini bafata nyuma yo gukora imibonano, na byo bitinza imihango mu gihe runaka ndetse hari n’abayibura cyangwa yaza ikaza iremereye. Gusa nanone ibinini byo kuboneza urubyaro byo bituma irushaho kujya ku murongo.
6. Stress n’izindi mpinduka: impinduka mu kirere, guhindura ubuzima wari umenyereye kubamo, guhindura aho wabaga (nk’abakobwa bagiye kwiga babayo, kujya mu butumwa bw’akazi se, …) na byo biri mu bituma imihango ihindura uburyo yazagamo.
7. Indwara: Hari uburwayi bunyuranye butuma haba impinduka mu mihango. Muri zo twavuga PCOS (polycystic ovary syndrome), gucura imburagihe (mbere y’imyaka 40), ibibyimba mu mura, ubundi burwayi bushobora gufata imyanya ndangagitsina
8. Gusatira gucura: Iyo uri gusatira gucura, imihango igenda ihindura uko yazaga aho ishobora kwirenza amezi 3 itaje, ubundi ikaza, gutyo gutyo. Ubusanzwe hemezwa ko wamaze gucura iyo hashize amezi 12 akurikirana utabona imihango, utarwaye, udafata imiti iboneza urubyaro.
9. Imisemburo: Kuko imisemburo igira uruhare mu gutuma ubona imihango ku gihe, impinduka muri yo zituma itinda kuza bigasaba kuyishyira ku murongo.

Icyo wakora

Niba ubona uburyo wari usanzwe ubonaho imihango bwahindutse, usabwa kugana muganga igihe cyose:
  1. Imihango imara iminsi 90 yarahagaze kandi nta miti iboneza urubyaro ukoresha, utanatwite
  2. Imihango yawe itangiye guhindagurika kandi mbere yari iringaniye
  3. Ujya mu mihango ukayimaramo iminsi irenga 7
  4. Ugira amaraso menshi cyane uri mu mihango, ku buryo nko mu masaha 2 ibyo wibinze biba byuzuye
  5. Imihango ije mbere y’iminsi 21 cyangwa nyuma y’iminsi 35
  6. Ubona amaraso kandi imihango yari yarahagaze byibuze hashize icyumweru
  7. Ugira uburibwe bukabije mu gihe uri mu mihango

Zimwe muri siporo umugore utwite yemerewe gukora

Kuva ku muto kugeza ku mukuru twese dukenera siporo dore ko ari ingenzi mu gutuma tugira amagara mazima.

Usanga nyamara abantu bibaza niba umugore utwite nawe yemerewe gukora siporo, ndetse bakibaza niba abyemerewe izo yemerewe izo ari zo.

Ni muri urwo rwego rero hano twaguteguriye amoko agera kuri atanu ya siporo nziza ku mugore utwite, ndetse akarusho akaba ari siporo yakorera no mu rugo atagombeye kujya mu mazu yagenewe gukora siporo.

Kandi izi siporo zikaba zemewe gukorwa n’umugore wese utwite, uko inda yaba ingana kose (mu mezi)

Siporo eshanu nziza ku mugore utwite

 

  1. Plié

Iyi siporo yitwa plié dore uburyo ikorwamo:

  • Hagarara iruhande rw’intebe ndende (chaise) ufatisheho ikiganza noneho akandi kaboko ugafatishe ku kibero cy’ukuguru biri kumwe.
  • Tandukanya amaguru ariko ku buryo budakabije gusa uko inda ikura niko usabwa kurushaho kuyatandukanya
  • Manuka buhoro nk’ugiye gusutama ariko wemye, udahese umugongo, wongere uzamuke uhagarare wemye.
  • Mbere yo kuzamuka banza wegeranye imbaraga noneho ka kaboko gafashe ku ntebe ariko wishingikirizaho uzamuke neza.

Ibi ubikora inshuro ushoboye, wakumva unaniwe ukarekera aho

Akamaro: Iyi siporo ikomeza inyama z’ibibero n’amatako ndetse igatuma n’ikibuno kimera neza. Ikindi ni uko ituma umubiri ugira uburinganire

  1. Urubavu

Iyi ni siporo ikorwa uryamiye urubavu, ni nayo mpamvu tuyise urubavu.

Uko ikorwa:

  • Ryamira urubavu rw’iburyo wiseguye akaboko
  • Hina ukuguru uryamiye (kw’iburyo) bikore imfuruka ya 45° (uguhina bidakabije) naho ukw’imoso ukurambure
  • Kugirango ube ukomeye, ukuboko kw’imoso gufatishe hasi
  • Zamura akaguru k’imoso ugeze aho ushobora ukarekereyo umwanya ushoboye
  • Mu kuruhuka, gahine noneho urambure ak’iburyo.

Ibi ubisubiremo inshuro zingana ku mpande zose, ibyo wari wakoreye iburyo noneho ubikorere ibumoso

Akamaro: iyi siporo ikomeza ibibero amatako n’inda

  1. Plank

Iyi siporo yenda kumera nko gukora pompage (push-up).

Uko ikorwa:

  • Mera nk’ugiye gukambakamba, ariko upfukamye
  • Noneho wishingikirije ku nkokora, ni ukuvuga igice cy’ukuboko cyo hepfo cyose kiri hasi, urambure amaguru uyajyana inyuma
  • Umubiri wawe ube ugororotse n’amaguru arambuye neza ashinze ku mano kandi ntiwikomeze mu nda

Witsa nka kabiri cyangwa gatatu, gusa ushoboye wanageza kuri gatanu, ukagarura amaguru imbere (upfukamye) noneho wamara kuruhuka ugasubiramo. Ubikora inshuro ubashije

Akamaro: iyi siporo ikomeza inda, amaboko n’umugongo.

 

  1. Curl and Lift

Iyi ni siporo iri muri siporo zo guterura uretse ko hano udaterura ibiremereye

Uko ikorwa:

  • Icara ku ntebe yaba chaise cyangwa agatabureti, ariko wicare aho irangirira, mbese wicaze agace k’inyuma k’ikibuno
  • Mu kwicara ube wemye, umugongo ugororotse mbese udahese umugongo
  • Ni byiza ko iyo ntebe ituma wicara ibirenge bikora hasi neza kandi udatunnye amavi
  • Muri buri kiganza fatiramo ikintu gipima ibiro hagati ya 2.5 na 4 ugipfumbatije (byiza wakoresha udukoresho twabugenewe)
  • Hina inkokora ku buryo mu nkokora hakora imfuruka igororotse, akaboko ko hejuru gafashe ku mubiri
  • Bikore inshuro ushobora hagati y’inshuro n’indi uruhuka.
  • Mu gupfumbatiza, ibiganza bibe birebana

Akamaro: ibi bikomeza ibizigira, inkokora n’amaboko muri rusange

 

  1. Akaboko

Nanone iyi ni siporo twavuga ko ivanga guterura n’ibimeze nka pompage

Uko ikorwa:

  • Pfukamisha ivi ry’iburyo ku ntebe (ahicarwa), imoso ihagaze irambuye
  • Unama ku buryo umugongo uba uringaniye no hasi noneho ufatishe akaboko k’iburyo ku ntebe (ahicarwa)
  • Mu kaboko k’imoso terura igifite ibiro hagati ya 2.5 na 4 akaboko gahinnye ariko kareba hasi, ikiganza kikureba
  • Uko akaboko gahinnye bikore imfuruka igororotse
  • Mara akanya utyo, noneho wongere urambure akaboko ukamanura
  • Bikore kuri buri ruhande, rumwe niruruha ukoreshe urundi

Akamaro: bikomeza umugongo, ibizigira n’imikaya y’ukuboko

Icyitonderwa

 

Izi si zo siporo zonyine umugore utwite yakora kuko aba asabwa no kugenda ndetse iyo inda ikiri ntoya aba ashobora gukora siporo yo kwiruka n’iyo gutwara igare cyangwa koga gusa zo uko inda igenda ikura asabwa kugenda azigabanya.

Utwite wemerewe koga rwose gusa uko ugenda unanirwa ukazabihagarika

Icyakora ntibyemewe na rimwe ko umugore utwite akora abdomino (sit-ups), cyangwa siporo yose akora agaramye

Umugore utwite ntiyemerewe gukora abdomino

Gusa izi twaguhitiyemo igihe cyose wazikora, amezi yose inda yaba ifite.

Mu gitondo cyangwa nimugoroba? Ni iyihe saha nziza yo gukora imibonano

Kuva na kera usanga bitavugwaho rumwe aho bamwe bemeza ko igihe cyiza ari mu gitondo, aho basobanura ko ari bwo umuntu aba yaruhutse, muba mumaze amasaha muri kumwe mu buriri n’izindi mpamvu. Abandi bakavuga ko ibyiza ari nijoro kuko muhita mugwa agacuho mukiryamira kandi mugasinzira neza.

Ese ubundi ubikoze igihe cyose muboneye umwanya hari ikibazo? Ese ubushakashatsi bubivugaho iki? Iyi nkuru igiye kubiva imuzingo.

Imiterere y’abagabo n’abagore iratandukanye kandi n’imikorere y’imisemburo yacu si imwe, ni nayo mpamvu usanga amasaha dushakiraho cyane gukora imibonano atari amwe.

Testosterone: abagabo usanga umusemburo wa testosterone uba mwinshi hagati ya saa kumi za mu gitondo na saa tatu z’igitondo. Uyu musemburo kuko ari wo utera ubushake ni na wo utuma abagabo bakanguka igitsina cyareze. Kuri bo rero ni cyo gihe cyiza cyo gukora imibonano. Igitangaje ahubwo usanga abagore bo muri ayo masaha ya mu gitondo uyu musemburo uba wagabanyutse, bivuze ko kuri bo ubushake buba ari bucye.

Itandukaniro mu mpinduka ku misemburo: irindi tandukaniro ku bagabo n’abagore ni uko ku bagabo usanga umusemburo wa testosterone uhinduka ku gipimo kiri hagati ya 25% na 50% ku munsi, aho usanga uba mwinshi mu gitondo, buri munsi. Naho abagore bo iyi testosterone izamuka cyane mu gihe bari mu burumbuke no mu gihe batwite, akaba ari cyo gihe usanga na bo ubushake bwabaye bwinshi

Isuku: Abagore benshi baha agaciro isuku mbere yo gukora imibonano. Kuri bo ni byiza gukora imibonano nimugoroba umaze koga, naho mu gitondo ukangutse, utaroza mu kanwa, ibyuya umubiri wose bishobora kubangamira uburyohe bw’imibonano, mu gihe umugabo we ibyo ahanini atabyitaho aba akururwa nuko umubiri we ubishaka.

Tugendeye ku byo tubonye hejuru wasanga ku bagore isaha nziza ari nimugoroba, naho ku bagabo isaha nziza ikaba mu gitondo.

Gusa ubushakashatsi bwagaragaje ko ubusanzwe isaha ya saa cyenda z’amanywa ari yo abagabo n’abagore baba bahuje imyumvire, kuko ku bagabo estrogen iba yazamutse ikabafasha kumva bagize ibyiyumviro n’amarangamutima aho gukoreshwa n’umubiri gusa. Icyakora benshi iyi saha ntibayishobora kubera kuba bari mu turimo tunyuranye.

Gusa hari ibyo wakora

 

Niba ushaka kuryoherwa n’imibonano ya mu gitondo

    1. Ha agaciro inyungu zirimo: Nyuma y’imibonano umusemburo wa vasopresin urazamuka, bigatuma abagabo barushaho kumva bakunze abagore babo. Ibi bituma akorana umwete mu kazi kandi agakora azirikana umugore we
    2. Bitware buhoro: Wihita winjira mu gikorwa kuko ku mugabo igitsina gishobora guhita gitakaza umurego. Mubanze gupfumbatana, kuganira amagambo aryoshye, no gushimagiza umugore bituma muhuza imyumvire
    3. Ryama kare: Kuryama utinze bituma testosterone igabanyuka bityo na mu gitondo ntibe ihagije cyane. Ikindi ku bakunda ibitotsi bya mu gitondo, abazinduka bajya mu kazi, kuryama kare bizatuma mukanguka kare mubone akanya ko kunezezanya

 

Niba ushaka kuryoherwa n’imibonano ya nijoro

    1. Mubanze murebane siporo mukunda: Cyane cyane siporo zo guhangana nk’umupira, cyangwa namwe ubwanyu mukine nk’amakarita, igisoro, dame, n’indi mikino isaba ko hagira uruhande rutsinda. Bituma mwinjira mu gikorwa mwishimye
    2. Mutegurane: Nubwo mutari hamwe ariko tangira hakiri kare umwoherereze ubutumwa bugufi bwo kumubwira ko umukunda, umukumbuye, umwishimira, n’ibindi binyuranye bizamura intekerezo ze n’imisemburo ye ikajya mu rugero rwiza
    3. Mukorane siporo: Mushobora gufata akanya mugatemberana, mugakora siporo yo kwiruka cyangwa gutwara igare cyangwa koga, byibuze iminota 30 muri kumwe, mwarangiza mukajyana koga. Bituma mwumva rukuruzi hagati yanyu kandi bifasha mwembi kuryoherwa naho umugore bikamufasha kurangiza bitamugoye

 

Dusoza

Ntabwo abantu twese turemye kimwe. Niba uwawe akunda kubikora saa sita za ku manywa si igitangaza. Icyiza ni uko mwese mubikora mubishaka kandi mwishimye, ndetse ubishaka agategura mugenzi we bihagije ku buryo na we bimujyamo.