Kubana n’abandi amahoro: Ibyagufasha kubigeraho

Ntabwo ushobora kubaho wenyine kuri iyi si. Mu buzima abantu barakenerana kandi uretse n’ibyo, ubuzima ni ukubana. Uzakenera kungurana ibitekerezo n’abaturanyi, umukoresha cyangwa abakozi, mbese ntabwo bushobora kwira utagize aho ukenera undi.
Ibi bigusaba kubana n’abandi amahoro. Nubwo mu nkuru yatambutse twerekanye ko ntawe uneza rubanda, ariko ku ruhande rwawe hari bimwe wakora bigatuma ubana n’abandi amahoro ndetse nawe bikaguha amahoro yo mu mutima.
Nibyo iyi nkuru igiye kuvugaho

1. Kunda, aho kuyobora

Niyo waba ushinzwe abo bantu, uri umuyobozi wabo koko, wibereka ko ubari hejuru kuko nk’uko umugani uvuga, iby’isi ni gatebe gatoki uyu munsi waba uri umuyobozi ejo ukayoborwa. Rero garagariza urukundo bose, ukunde bose yewe n’iyo bo batagukunda, ubareke bibavune bonyine wowe uruhande rwawe urweze. Hamwe n’ibyo gerekaho gutega amatwi, ubashe gusobanukirwa buri wese mu bo muvugana.

2. Gira umutima wihangana, ubabarira

Ntabwo buri gihe ibintu bizagenda uko ubishaka cyangwa ubyumva ahubwo rimwe na rimwe abantu bazakubabaza, baguhemukire, bagukosereze, bakubeshyere, n’ibindi bibi binyuranye. Kubabarira bikubere umuco, kwihangana ubigire intego. Uzaba urinze intambara n’amahane

3. Vuga ibyo wasubiramo

Rimwe na rimwe usanga abantu bakunda kuvuga, bakaba banahimbahimba, bakabeshya ngo baryoshye inkuru, bagateranya abandi n’indi mico inyuranye itari myiza. Ibi bigukura ku nshuti, bituma uba iciro ry’imigani. Niba ushaka kubana na bose amahoro, mbere yo kuvuga banza utekereze niba ibyo ugiye kuvuga ari byo, atari ubujajwa, ari ibyagirira akamaro uwo ubibwiye, bityo bizatuma wirinda kubwirwa ngo subiramo ibyo wavuze.

4. Fata akanya witekerezeho

Mu buzima hari igihe biba byiza kuba uri wenyine niyo bitaba igihe kinini. Ushobora kujya mu cyumba wenyine, kwicara mu busitani se, yewe hari n’abajya mu kabari ariko akicara yitaruye abandi. Byose bikorere kwiha umwanya wo kwitekerezaho, urebe muri wowe aho uri gutana ushake uko wahakosora, urebe ibyo uheruka gushinjwa ko wakoshejemo ubikosore.

5. Menya igihe urimo

Aha si ukumenya igihe gusa ahubwo ni ukumenya aho uri, igihe urimo, uwo uri we n’abo muri kumwe. Ibi bizatuma uvuga uziga, umenya ibiganiro byawe uko ubitwara kuko uko waganiriza umwana siko waganiriza umubyeyi, ibyo uzavuga mu bafana Manchester sibyo uzavuga mu bafana Chelsea. Erega maye unamenye ko ugomba kumenya uko uganiriza umuyisiramu cyangwa umukirisito. Ntiwishushanye ariko nanone ntube intangiriro y’amahane n’intonganya.

6. Sigaho kwigereranya n’abandi

Kimwe mu bikubuza amahoro ubwawe ni ugushaka kubaho, kugenda, kwambara, nka runaka kandi mutari bamwe. Yewe niyo yaba uwo mwashakanye, umubyeyi wawe se, nta muntu n’umwe ukwiye kwigereranya ho. Yego ushobora kugira umuntu ufataho icyitegererezo ariko ntibivuze ngo ukopere ibye byose. Niba umuturanyi aguze imodoka (wenda ari n’inguzanyo) wikumva ko nawe ukwiye kuyigura. Niba uwo mukorana anywera muri hoteli, wimwishinga wasanga afite ahandi akura hatari ku kazi gusa, cyangwa se akaba gusesagura ntacyo bimubwiye. Baho ubuzima bwawe, ube wowe bwite.

7. Akira abandi uko bari

Niba umuntu mudahuje imyumvire wibigiraho ikibazo ahubwo ni uburyo bumwe butuma isi irushaho kuba nziza. Tekereza abantu bose bakunze ibara ry’ubururu maze ugasanga irangi ku nzu zose ni ubururu, imyenda yambarwa, inkweto abantu bambaye byose ni ubururu, imodoka mu muhanda, kaburimbo byose bikaba ubururu. Nta gushidikanya wabona ari bibi. Ibaze indabo zose mu busitani zisa ibara rimwe, byaba ari bibi. Rero kuba tudahuje ibyo dukunda, haba mu kurya cyangwa kunywa, kuba tudakunda twese umupira hakaba abikundira filimi cyangwa umuziki, kuba narayobotse idini ya Islam wowe ukayoboka ADEPR undi akayoboka gakondo, ntibikwiye kuba ikibazo ahubwo bitwereke ko ari ubudasa kandi butuma turushaho kuba umwe aho gutandukana. Aho kurwanira guhindura umuntu, gerageza kumwakira uko ari, bizagufasha
Ibuka ko ntawe uzagusuzugura nutisuzugura, kuko nanabikora ntacyo bizakubwira, ariko nanone wibuke ko ntawe uzakubaha utiyubashye. Ongera kandi wibuke ko agaciro uha abandi, urukundo ubereka, uburere ufite ari byo bizatuma ugira ijambo muri bo.
 
Amahoro n’urukundo 

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.

Ni ubuhe buryo bwiza bwo kuryamamo?

Ibijyanye no kuryama usanga bitavugwaho rumwe, bamwe bakavuga bimwe abandi ibindi ku byerekeranye n’uburyo bwiza bwo kuryamamo.

Mu kuryama usanga bamwe baryama bubitse inda abandi bakaryama bagaramye naho abandi (ari nabo benshi) bakaryamira urubavu, rwaba urw’iburyo cyangwa se ibumoso.

Nyamara hari gihe ubyuka ubabara ibikanu, warwaye urukebu se, wagugaraye mu nda cyangwa umeze nk’uwarwaye ibinya, nuko bikavugwa ko byatewe nuko waryamye nabi.

Muri iyi nkuru tugiye kurebera hamwe buri buryo bwo turyamamo duhereye ku buryo bwiza cyane tuze kugera ku bubi cyane wari ukwiriye no kwirinda nubwo buri buryo bwose bugira ibyiza byabyo n’ibibi byabwo.

1.   Kugarama

Ibyiza byabyo: bikurinda kuba warwara ibikanu, bikagabanya kuba warwara ikirungurira kandi ku bagore ntacyo bitwara ku mabere yabo kuko nta kiba kiyabyiga.

Ibibi: Bishobora gutuma ugona iyo usinziriye

Nibyo koko kuryama ugaramye ni uburyo bwiza kuko bifasha umutwe, ijosi n’urutirigongo. Kandi bitewe nuko uba wiseguye umutwe bituma igifu kiba kiri munsi y’umuhogo bityo aside ntibe yabona uburyo izamuka ngo ugire ikirungurira.

Si ibyo gusa kuko nta nubwo wagira iminkanyari kuko nta kiba gitsikamiye mu maso. Kandi amabere uko yaba angina kose ntabangamirwa ahubwo abona uko yisanzura.

Icyo kuzirikana: Akenshi mu gihe uryamye ugaramye ushobora kugona niyo mpamvu usabwa kwisegura umusego utuma umutwe utaba wunamye cyane ku buryo byabuza umwuka kwinjira neza ahubwo ukaba umusego utuma wumva umutwe n’ibikanu biseguye neza.

2.   Kuryamira urubavu

Ubu ni uburyo bwa kabiri bwiza bwo kuryamamo.

Ibyiza byabwo: Birinda kubabara ibikanu n’umugongo, birinda ikirungurira, ntabwo upfa kugona, ndetse ni bwo buryo bwiza iyo utwite.

Ibibi byabwo: ubu buryo bubangamira amabere ku bagore ndetse n’uruhu rw’aho ukunda kuryamira.

Mu by’ukuri nubwo mu bwiza ari uburyo bwa kabiri, nyamara usanga ari bwo buryo bunogeye abantu bose udakuyemo n’umwe keretse abafite uburwayi bwihariye.

Iyo uryamiye urubavu bifasha urutirigongo, ndetse ku barware ikirungurira uu buryo burabafasha gusa ntiburuta kuryama ugaramye.

Gusa nanone wibukeko umusaya uba waryamiye ariwo ugira iminkanyari cyane ndetse akenshi ubyuka hishushanyijeho ibyo waryamiye.

Kuko nanone amabere aba ameze nk’ari gutendera bituma arushaho kugwa ndetse ibiyakomeza bigacika intege.

Ibyo kuzirikana: Niba utwite ni byiza kuryamira uruhande rw’ibumoso kurenza urw’iburyo

Mu gihe uryamira urubavu usabwa gukoresha umusego munini cyane ku buryo urutugu, ijosi  n’umutwe biba biringaniye.

3.   Kuryama wihinnye cyane

Ubu buryo twagereranya na kwa kundi umwana mu nda ya nyina aba ameze si uburyo twakugiramo inama yo kuryamamo nubwo kuri bamwe bubabera bwiza.

Ibyiza byabwo: bufasha abasanzwe bagona kutagona, bukanaba bwiza ku batwite

Ibibi: Iyo waryamye gutya akenshi ubyuka ubabara umuongo, ibikanu ndetse ushobora no kurwara urukebu, amabere nayo akarushaho kugwa.

Ibyo kuzirikana: usanga akenshi muri ubu buryo amavi aba atunnye ndetse n’umugongo uhese ugasanga rero iyo ubyutse umugongo ukubabaza ndetse rimwe na rimwe ukumva mu mavi haguhekenya.

Ibi rero ni bibi dore ko iyo ukunze kuryama gutya wihese akenshi ugira iminkanyari mu maso ku buryo bwa vuba, amabere akagwa imburagihe ndetse ukazahetama umugongo vuba cyane cyane iyo uri muremure.

Niba ukunze kuryama wihinnye gerageza kutihina cyane, kandi ukoreshe umusego usigasira urutugu n’umutwe.

4.   Kubika inda

Kuryama wubitse inda nibwo buryo bubi bubaho, ndetse wari ukwiye guhita ubihagarika. Gusa hari aho biba byiza

Ibyiza byabyo: Iyo ugona biragabanyuka

Ibibi: kuribwa umugongo n’ibikanu, kuryamira amabere akabwatarara, iminkanyari mu maso, umugore utwite arabibujijwe by’umwihariko kimwe n’abarwayi b’umugongo

Akenshi iyo uryamye wubitse inda bibangamira urutirigongo bikaremerera ingingo n’imikaya bikaba byabyara ibinya no kuribwa.

Kuko akenshi usanga iyo wubitse inda uba ureba ku ruhande, binaniza ijosi cyane kuko uba umeze nk’uwahindukiye.

Ibyo kuzirikana: Niba uhisemo kuryama wubitse inda, bikore ku buryo uryama utareba ku ruhande ahubwo ureba hasi cyangwa usa n’ureba imbere, nibyo bitananiza ijosi ugereranyije no kuba ureba ku ruhande.

Gusa hano umusego ntuba ari ngombwa niyo uwushyizeho ugomba kuba ari muto cyane.

Rero mbere yuko utwarwa n’agatotsi banza uryame mu buryo bunogeye kuko hari igihe uba uryamye uko wiboneye ibitotsi bikagutwara. Ikindi twavuga kandi ubu buryo bwose ntiwavuga ko uzahitamo bumwe gusa ukora kuko niyo waryama ugaramye, iyo usinziriye urahindukira, hamwe uzasanga waryamiye urubavu cyangwa wubitse inda. Gusa guhitamo uburyo bwiza uryamamo mbere yuko usinzira nibyo byiza kurenzaho.

Ni ayahe mazi wakoresha ufungura umuti?

Imiti myinshi ihabwa abana usanga iza ari ifu ariko ukabwirwa ko ugomba kuvangamo amazi ku rugero ruba rwaragenwe mbere yo kuwumuha. Nyamara ushobora gusanga tutazi amazi nyayo uba ugomba gukoresha ufungura uwo muti.

Dusubiye ku kibazo twabajije hejuru, buri wese birumvikana yahita asubiza ati

NI AMAZI MEZA.

Aha rero niho hahita havuka ikibazo ngo amazi meza aba ameze ate?

Ubusanzwe amazi meza ashobora kuba amazi atetse, amazi atunganyirizwa mu ruganda, amazi ashyirwamo imiti iyasukura (nka sur eau).

Aya yose tuvuze haruguru ni amazi meza yo kunywa ariko si ko yose ari amazi meza yo gufungura umuti.

 

Kuki?

  • Amazi atunganyirizwa mu nganda aba yashyizwemo ibinyabutabire bituma abikika igihe kirekire, ndetse ashobora no kongerwamo cyangwa gukurwamo imwe mu myunyungugu ni nayo mpamvu yitwa mineral water. Ibi byose bishobora gutuma umuti utagumana umwimerere wawo kubera kwivanga n’ibindi binyabutabire.
  • Amazi yashyizwemo sur eau nayo birumvikana ko aba yagiyemo hypochlorite de sodium ikinyabutabire kiboneka muri uyu muti wa sur eau. Ibi bituma ataba amazi yo gufungura umuti, kuko icyo kinyabutabire gishobora guhungabanya ubuziranenge bw’umuti

Amazi dusigaranye ni amazi atetse. Aya ni yo mazi wemerewe gukoresha ufungura umuti w’umwana kuko kuyateka byica mikorobi kandi nta kindi kiba cyiyongereyemo cyakangiza ubuziranenge bw’umuti.

Ndetse ubu inganda zimwe zikora imiti ifunguzwa amazi zisigaye ziyikorana amazi ku ruhande wifashisha ufungura wa muti, mu rwego rwo kurinda ko wakoresha amazi atari meza umuti ugatakaza umwimerere wawo

Ukibuka guha umwana umuti uko muganga yabigutegetse kandi ukubahiriza ihame rivuga ngo

 

CUGUSA MBERE YO KUWUMUHA

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.

Mugore, ukoze ibi byatuma umugabo wawe yishima

Mu nkuru yatambutse twari twavuze bimwe mu byo umugabo akwiye kuzirikana gukorera umugore we ngo bitume ahora yishimye kandi amukunda. Abayisomye batubajije niba abagore bo ntabyo bakwiye kuba bakorera abagabo babo ngo babe nabo bakishima, bakanezererwa urugo rwabo
Ni byo iyi nkuru igiye kuvugaho

1. Imibonano yigire nyambere

Ukibisoma ushobora kumvamo gukabya ariko ibuka neza icyatumye agushaka. Ntiyari abuze umutekera, umufurira, umukoropera. Yashakaga umuryango umukomokaho kandi ntiyawubona hatabayeho imibonano. Ushobora guteka neza, ugakoropa, ugafura, ndetse ukarusha abandi bagore bose muturanye. Ariko niba ugera mu buriri buri gihe ugatera umugabo ikibuno, ugahindukira ari uko abigusabye gusa, kosora hakiri kare. Urugo rwubakirwa mu buriri ibindi bikaza nyuma

2. Tuma urugo ruba ijuru rito

Buri wese ashinga urugo yifuza ko haba ahantu hatuma anezerwa, aruhukira agatuza. Mugore menya ko uko ufata urugo rwawe bishobora gutuma umugabo ahaguma cyangwa akahahunga. Niba ushaka ko agufata nk’umwamikazi, nawe usabwa kumufata nk’umwami. Ese iyo ashoje akazi yihutira gutaha cyangwa ahitira mu kabari akaza aryama? Reba niba nta ruhare ubifitemo ubikosore hakiri kare.

3. Ubaha ibyifuzo bye

Ni byiza kumenya ibyo umugabo wawe akunda ndetse n’ibyo yanga. Menya ibyo akunda kurya, niba akunda ko mutemberana, niba yikundira agacupa, akunda imibonano se, mwumve. Niba agusabye ngo ba ari wowe umutekera wisubiza ko umukozi ahari yabikora, ni wowe yashatse ntiyashatse umukozi. Ni byinshi, wowe ibyifuzo bye byumve ubyubahe

4. Mureke ayobore

Mu muco twasanze, mu myizerere inyuranye, umugabo ni we muyobozi w’urugo, umugore akaba umufasha. Ubwo buyobozi bwe bumurekere, niba hari icyo ubona kitagenda neza mukiganireho kuko si umutegetsi ni umuyobozi kandi umuyobozi mwiza yumvikana n’abo ayobora, muzabyumvikanaho birangire neza.

5. Iyiteho

Ibuka akikurambagiza. Wahoraga wisukura, akenda gafuze, umusatsi usukuye, mbese ngo atakubonaho inenge n’imwe. None ubu wibuka kwiyitaho ari uko uvuye mu rugo gusa. Aha rero hindura, umenye kwiyitaho igihe cyose. Nava mu kazi asange ucyeye, ntabyo koga ugiye kuryama cyangwa se ugiye ahandi. Icara niyo waba nta kazi, ukarabe wisige asange ucyeye. Azahora abona uri mwiza, ukiri wawundi yarambagizaga. Wikumva ko uzambara neza ugiye ahandi, wagera mu rugo ukambara itiriningi na yo idaheruka amazi

6. Mubabarire

Yego yakosheje ndetse wanababaye cyane. None aciye bugufi asabye imbabazi. Iga kumubabarira, niyo yaba ari ikosa asubiyemo. Iyo ubabariye, uretse kuba utuye umutwaro ubwawe, uba unafashije umugabo wawe kongera kwishima, no kumva muri we atuje kandi bigarura umubano hagati yanyu

7. Irinde kwikuza

Mu mvugo y’ubu babyita kwiyumva. Wikumva ko ari we ugukeneye wowe utamukenera. Niyo waba ari wowe winjiza menshi kumurusha, niyo waba uri nka Bwiza bwa Mashira budashira irora n’irongora, irinde kwiremereza ngo umwereke ko adahari wabona abandi. Iryo kosa abagore bamwe bajya bakora bakabwira abagabo babo ngo ugiye nabona abandi bakurenzeho, ryirinde niba ushaka gushimisha umugabo wawe no kubana neza na we.

8. Menya inshingano zawe

Ibuka inshingano zawe nk’umugore mu rugo. Niba ufite umukozi, ibuka ko ataje kugusimbura ahubwo yaje kugufasha ibyo waburiye umwanya, cyangwa gukora akazi runaka mu gihe wowe udahari ngo ubyikorere. Ariko uriya ni umucanshuro, akorera amafaranga. Ntabwo ashinzwe akazi kose. Ibuka ko afite imipaka atagomba kurenga. Ibi nubwo umugabo ashobora kutabikubwira ariko hari ibyo ushobora guharira umukozi, bikabangamira umugabo. Ibaze asanze umukozi ari gusasa, cyangwa ari we umenya imyenda ari bwambare, uhari?

9. Ita ku bana

Baba abo mwabyaranye, abo wasanze afite cyangwa abo yabyaye nyuma, bose ni amaraso ye. Umugabo azashimishwa nuko uha uburere bwiza abana, ubakosora mu rukundo utari umunyarutoto. Nibyo umwana w’undi ashobora kubishya inkonda ariko wowe kora uruhande rwawe, ufate umwana wese nk’uwawe. Uko wita ku bana umugabo aba abibona kandi biramunyura iyo ubitaho uko bikwiye.

10. Ubaha aho akomoka

Baba bene wabo, inshuti ze se, bagaragarize icyubahiro bagomba, urukundo nyarwo. Niba uhora mu ntambara zidashira na nyokobukwe, niba baramu bawe baza ugahita ubereka agasuzuguro, uri kwisenyera

11. Mwubahe

Kubaha umugabo biri mu buryo bwinshi. Kumumenyera ibye, ibyo akunda, kutamusuzugura cyangwa ngo umusuzuguze. Kumwereka urukundo haba mwenyine cyangwa mu bandi. Kwiyubaha ubwawe haba mu myambarire, imivugire, imikorere, iminywere, byose ni ukumwubaha. Menya imipaka utagomba kurenga, umenye ibyo wemerewe cyangwa utemerewe, kandi byose bizaba byiza
Urugo ni ishuri ritarangira, uko witwara uyu munsi bifite icyo bizavuga ejo.
Niko bagore beza, ibi ko bitagoye, bamwe byananiye bibananiza iki?
Niko bagabo, umugore wagukorera ibi wamunganya iki koko?
 

Mugabo, dore ibyo wakora ugakomeza gushimisha umugore wawe

Mu gutebya ariko bitari ibyo gushyigikirwa, usanga havugwa ko iyo wamaze gufata ifi udakomeza kuyiha iminyorogoto. Aha baba bashaka kwerekana yuko, iyowamaze kugeza umugore mu rugo biba birangiye, ibyo wamukoreraga ukimutereta udakomeza kubikora. Nyamara aha ni ukwibeshya kuko niyo umugore umaze kumugeza mu rugo, kimwe n’iyo ukimurambagiza hari byinshi binyuranye uba usabwa gukora kugirango ukomeze kumushimisha, nawe akwiture kukugandukira.
Ese ni ibihe? Muri iyi nkuru twagukusanyirije bimwe muri byo, nawe ushobora kwiyongereraho ibindi.

1. Musohokane

Ibuka ukimurambagiza inshuro mwasohokaga. Gusa kubera mwamaze kubana, si ngombwa kumusohokana ahahenze cyangwa se kurya, kunywa no kubyina. Wowe kora uko ushoboye, mu gihe runaka mujye hanze y’urugo. Mushobora no kwitwaza amazi mugatembera muganira, mukagera ahantu mukicara, mbese akabona ko wamuhaye umwanya, wamuzirikanye. Gerageza uhange udushya, mbese ajye ahora atungurwa.

2. Muganirize

Kuri ubu usanga amasaha menshi cyangwa iminsi myinshi tutayimara mu ngo zacu. Koresha itumanaho ufite umuvugishe kenshi. Mubwire uko waramutse, wiriwe se, gahunda ufite, na we kandi umubaze ibimwerekeye. Mu gihe muri kumwe mu rugo witwarwa na terefoni, tereviziyo se, nubwo na byo bikenerwa ariko muhe agaciro n’umwanya. Kuba muri kuganira wibereye kuri terefoni rwose byerekana kudaha agaciro ibyo muvugana.

3. Iteka mwereke ko uhari ku bwe

Iteka umugabo ahora ari umugabo. Ni inshingano zawe kuba hafi y’umugore/umukunzi wawe, kumufasha ibyamugoye, niyo byaba biri mu nshingano ze. Ntukinube nagutegereza ngo umanike rido umwana yamanuye cyangwa ngo uhindure itara ryahiye. Bikore unezerewe, ndetse umwereke ko ku bwe, uzakora ibimushimisha. Niba atinya kujya hanze bwije, wimwita umunyabwoba, muherekeze. Niba mwambuka umuhanda, mufate akaboko, azumva ko ashyigikiwe kandi umwitayeho

4. Muhe umwanya

Muri rusange abagore bakunda kuvuga. Igihe ari kukubwira, niyo byaba bitagushishikaje mutege amatwi, ibishekeje useke, ibibabaje ubabare. Nanakubwira ibyabaye muri za 80, tega amatwi. Reka kwikunda, muhe umwanya

5. Kunda umuryango we n’inshuti ze

Igihe umugore abona ko udakunda umuryango we, igihe inshuti ze zimusura ukigendera cyangwa akabona ntubitayeho, ntibizamushimisha na gato. Ahubwo jya umugaragariza ko ubakunze, ndetse unamwibutse kubasura, kugira icyo abashyira niba hari icyo mubarushije, aha rwose uzaba uri gutuma arushaho kugukunda no kwishima

6. Mugaragarize amarangamutima

Wikumva ko nta mugabo wo kwereka umugore ko amukunda, wikumva ko amarangamutima yawe ugomba kuyapfukirana. Oya ahubwo mugaragarize ko umukumbuye, umukunda, uhangayitse ku bwe, mbese abone ko afite agaciro mu buzima bwawe

7. Mushimishe mu buriri

Imvugo imwe ivuga ko iyo mu buriri byanze no hanze yabwo bitagenda neza. Rero gerageza umuhaze, wirinde kumupfubya ahubwo ugerageze imvura uyigushe, ahari hakakaye haze ubunyereri. Mushimire ahamurya wibuka ko akaryana mu nkanda karyana no mu ihururu. Ibikugoye usobanuze bagenzi bawe, ibyo utazi ubaze, wige. Ntawigira erega. Umugore wahagijwe mu buriri ahorana umunezero kandi akorana ibakwe. Wikishimira kurangiza ngo we nta kibazo. Ibaze gutangirana urugendo n’umuntu, ukamusiga mu nzira. Ibaze kumanika umuntu ntumumanure. Birababaza nuko burya bicecekera.

8. Mwubahe

Wikumva ko uri umugabo bityo umugore akwiye kuba ndiyo bwana. Na we afite uruhare rukomeye mu iterambere ry’urugo. Muhe umwanya agaragaze icyo ashoboye. Ubaha imitekerereze ye, ibyiyumviro bye, wubahe imigirire ye. Wimufata nk’umwana muto ahubwo muzamure muringanire, nibwo muzabasha kuzuzanya.

9. Mubere intahemuka

Ibuka ko yemeye kureka abandi bose bamushakaga akaza ngo mubane mwenyine. Bizirikane bitume umuha icyo cyubahiro, umubere intahemuka, abone koko ko uri umugabo umwizihiye. Niba binakunaniye, wibigira itangazo ngo utume agutakariza icyizere.

10. Menya gusaba imbabazi

Bishobora kukubaho, bwa budahemuka bugatakara, si ibyo gusa, nta we udakosa. Mu gihe cyose umukoshereje wikigira intakoreka ngo ube inyangaguhanwa. Ca bugufi usabe imbabazi kandi ugaragaze guhinduka koko. Niyo waba uzi yuko nta kosa riri mu byo wakoze, nyamara akaba akwereka ko wakosheje wahemutse, niba ushaka kubaka rugakomera, menya guca bugufi usabe imbabazi.
Urukundo n’imbabazi iyo biri kumwe biba umurunga ukomeye wafasha abashakanye kubaka rugakomera
Ese bagabo, murabona bitoroshye koko gutuma abagore banyu bishima?
Niko bagore beza, ibi umugabo abigukoreye ntiwakishimira urugo, ukamukunda ukanamwubaha?

Ntawe uneza rubanda: Ibizakwereka ko wowe ushaka kunezeza buri wese, n’uko wakosora iryo kosa

Abanyarwanda bajya kuvuga ngo ntawe uneza rubanda bari babyitegereje dore ko burya abantu turi ba ntamunoza. Nyamara kandi mu buzima tubamo hari abantu usanga bashaka gushimisha buri wese ndetse n’umuhisi n’umugenzi. Bamwe baba bavuga ko bashaka kubana n’abantu bose amahoro nyamara kandi nanone kubana amahoro ntibivuze kubaho ushaka gushimisha buri wese.
Ese namenya nte ko imyitwarire yanjye n’imigirire yanjye byerekana ko nshaka gushimisha buri wese? Ese nakora iki ngo mpindure iyo myitwarire? Nibyo iyi nkuru igiye kuvugaho

1. Ushaka guhuza na buri wese

 

Nibyo koko gutega abandi amatwi, kumva ibyabo niyo mwaba mudahuje imyumvire byerekana uburere bwiza n’ubupfura. Ariko niba ushaka kwerekana ko wemera ibyo abandi bavuze byose niyo waba utabyemera ni bumwe mu buryo bwo gushaka kunezeza abantu

2. Umusonga w’undi ukubuza gusinzira

 

Nibyo koko dukwiye kubabarana n’abababaye ariko kumva ko ukwiye gutuma buri wese yishima, kumva ko ukwiye gucyemura ibibazo bya buri wese, ni ukwiha umutwaro uremereye cyane.

3. Usaba imbabazi kenshi

 

Niyo waba nta kosa wakoze, usanga uhora usaba imbabazi. Ndetse kenshi ugasanga uri kwirenganya ku myitwarire yawe niyo yaba atari mibi, ukumva ko uko uteye byaba ari byo bitera ikibazo.

4. Umera nk’ubereyeho abandi

 

Usanga igihe cyawe kinini ukimara umeze nk’uwiyibagiwe, ndetse ukumva wabera ahantu hose icyarimwe. Ibuka ko utari Imana, wowe uri umuntu kandi ukwiye kubanza kwikunda ukabona gukunda abandi

5. Ntuzi guhakana

 

Muri wowe ijambo “oya” wumva ari ikizira niyo waba ubona koko ari ryo rikwiriye. Ushobora no kwemera ibidashoboka nuko ukaza gushaka impamvu nyuma ukaba wenda wanahimba ariko ukumva utababaza abantu. Aha uba wihemukira

6. Ubura amahoro iyo hari uwakurakariye

 

Yego koko niba hari ikosa wishinja, ukwiye kuyabura ndetse ukanasaba imbabazi. Ariko se niba umuntu yakurakariye ku busa, ukaba nta kosa wishinja kuki wabura amahoro? Ibi ingaruka ni uko ushobora kwemera amakosa utanakoze, ngo urashaka gushimisha umuntu

7. Wisanisha n’aho uri

 

Muri macye umeze nk’uruvu. Nyamara ubu buzima si bwiza. Niba ushobora kwemera kunywa ku nzoga ngo utabihiriza abandi nyamara udasanzwe uyinywa, niba wasoma ku itabi kandi usanzwe utarinywa, niba wakemera gukora imibonano bitakurimo, izo ni zimwe mu ngero zikwereka ko ushaka kuneza rubanda

8. Uhisha ndetse ntukunda kugaragaza amarangamutima yawe

 

Usanga iyo hari ukubabaje, ugukoreye ikosa, ugerageza gukora uko ushoboye kose ngo utavaho umukomeretsa, mbese ugapfira muri nyagasani. Ibi ni wowe bimunga kuko uba uri gupfukirana ibyawe

Wakora iki?

Nubwo ari byiza gushimisha abantu, kubana na bose amahoro ariko ibuka ko nushaka gushimisha bose, utazigera ugera ku ntego zawe mu buzima.
Tangirira ku kintu cyoroshye cyo kuvuga oya, mu gihe ibitekerezo byatanzwe udahamanya na byo. Uko utera intambwe buhoro buhoro uzagera aho ube umuntu uhagarara ku ijambo rye, udahisha ibitekerezo bye, w’umugabo.

Mu gihe bakuvuze ibinyoma

Byakubayeho cyangwa se byabaye kuri mugenzi wawe. Kubeshyerwa, guhimbirwa, ni kimwe mu bikorwa bibabaza umutima dore ko bishobora kuguca ku nshuti, kukwimisha akazi, kukwirukanisha se, ndetse byanagusenyera umuryango. Nubwo benshi iyo bibabayeho batangira gushwana n’abababeshyeye, kwiregura se bakoresheje amagambo menshi, ariko hari igihe ntacyo bitanga icyasha wambitswe ukakigumana igihe kinini.

Ese wakora iki mu gihe umenye ko hari amakuru atari ukuri yakuvuzweho?

1. Umugayo uvuna ugaya ugawa yigaramiye

Uyu mugani wasizwe n’abakurambere bacu ugaragaza neza ko mu gihe umuntu azi ko ibyo akuvugaho atari ukuri, ni we uvunika kukurusha. Yego nibyo ingaruka zigaragara ni wowe wabeshyewe zibonekaho ariko ingaruka zikomeye, kwangirika mu mutima, guhorana ubwoba ati namenya ko ari jye byaturutseho, bimugumaho iteka. Rero niba uzi neza ko ibikuvugwaho atari ukuri, tuza, ubihe igihe unashake uburyo bwiza bwo kwerekana ukuri nyako.

2. Bihe igihe

Ibaze uti ese ibimvugwaho bizamara igihe kingana gite? Ni hahandi nta gahora gahanze, nta mvura idahita nta n’ijoro ridacya. Nibakubeshyera ko utwite, amezi menshi ni 9 azashira bakabona ko wabeshyewe, nubwo bashobora guhindura bati yayikuyemo. Nubeshyerwa kwiba umutungo runaka, amaherezo hazaboneka aho wa mutungo warigitiriye niyo waba warabirishye ariko ukuri kuzagaragara. Wowe icyo ushinjwa gihe igihe, utuze utegereze, bizashira. Niyo byatwara imyaka ikinyoma kiratinda ntikiramba kandi ntigihabwa intebe kabiri

3. Wikigunga

Ibuka ko ukubeshyera ashaka kwerekana ububi bwawe, amakosa yawe. Nushaka kwirinda abandi ukabitarura uzaba wishinje icyaha utakoze. Ahubwo komeza ubeho uko wabagaho, uzaba intwari ndetse n’inshuti nziza azakwegera akubaze amakuru akuvugwaho, akubaze niba koko ari byo. Aha rero uzaba ubonye umwanya wo kwerekana ukuri kwawe kandi uzaba ubonye intumwa izagufasha kugenda ikura ibinyoma mu babibwiwe. Kuko wowe nutangira kugenda ubwira umuhisi n’umugenzi ko ubeshyerwa, bazabibonamo amatakirangoyi. Utakubajije ntuzamubwire. Inshuti nyayo uzayibonera muri ibyo bihe, niho uzanamenyera abagukunda by’urumamo.
 

4. Intwaro yawe ni ukuba wowe nyawe

Ushobora gutangira gushaka guhinduka ngo unezeze cyangwa ukureho ibyo uvugwaho. Aha uzaba wibeshye kuko ntacyo bizahindura. Komeza ubeho uko wabagaho, ugende aho wagendaga, ukore ibyo wakoraga. Byose ubikorere kuko ari ko uri. Niba washinjwe gusambanya umukozi, ntabwo kumwirukana bizakuraho icyasha ahubwo bizarushaho kukiremereza, byanatuma utazabona undi. Niba ushinjwa gutereta abakora mu kabari, kugacikamo si wo muti, bizitwa kuyobya uburari. Niba ntacyo umutima wawe ugushinja, iturize ukomeze ubuzima bwawe, ukuri kuzagaragara

5. Egera uwo byakomotseho

Bishobora kugera aho ukamenya neza nyirabayazana. Mwegere utagiye guhangana no gushwana na we ahubwo umwegere kivandimwe umubaze icyabimuteye. Ahari ashobora kubihimba kubera impamvu runaka cyangwa se bikaba kukwibeshyaho, dore ko umuntu akubonamo icyo agushakaho. Ashobora kuba akunze kukubonana na runaka, ejo yakubonana na runaka wundi ati uriya muntu umwitondere araharara. Ariko akabikora atazi icyatumye kanaka wa mbere mudakomeza kugendana. Ashobora kubona ufite nimero z’abakozi bo mu kabari akumva ko ubatereta ariko wenda ari abakiriya bawe nawe muri serivise runaka, ni byinshi umuntu ashobora kuguhimbira atari urundi rwango ahubwo ari ubutamenya cyangwa se indi mpamvu. Icyakora ashobora no kubikora ngo abantu bagucikeho, bakwange se, wirukanwe se, byose numara kumenya amakuru nyayo atari ibihuha uzamusange, mubiganireho. Nakubera imfura muzabisoza neza, niyinangira umwihorere, kubaho azi ko wamuvumbuye ni we bizabuza amahoro kurenza wowe
 
Dusoze twibutsa ko abanyarwanda bavuze ko nta nduru ivugira ubusa. Birashoboka ko imivugire, imikorere cyangwa imyitwarire yawe bishobora gutuma abantu bagufata uko utari. Niba ari ko bimeze, kubihindura birashoboka. Gusa nanone si ngombwa ngo umere uko bashaka kuko ntawe uneza rubanda. Niba umutima wawe utagucira urubanza, ibereho neza, utuje, ukomeze ubane na bose amahoro, ufashe abo ufasha, ukore akazi kawe uko bikwiye, igihe kizagera ukuri kugaragare