Ubwonko ni igice cy’urwungano rw’imyakura rworohereye cyane, rwangirika ubusa, kandi rushobora kwangizwa na byinshi.
Ubwonko kandi ni rwo rugingo rusobetse cyane, ndetse ruruhije gusobanukirwa mu mikorere yarwo, kuko bugizwe n’ingirangingo fatizo zigera kuri miliyari ijana(100.000.000.000).
Ubushakashatsi bwakozwe n’Umuryango mpuzamahanga wita ku buzima (WHO) bugaragaza urutonde rw’ibintu 10 biza ku isonga mu kwangiza imikorere myiza y’ubwonko.
1. Kudafata ifunguro rya mugitondo(breakfast)
Ubu bushakashatsi bugaragaza ko abantu badafata ifunguro rya mu gitondo, usanga akenshi bahura n’ibibazo byo kubura amasukari mu maraso, ibi bigatuma ubwonko butabona ibibutunga bihagije, bigatera umuntu kudatekereza neza n’ubudahangarwa bw’ubwonko bukahangirikira.
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2. Kurya cyane(kugwa ivutu)
Kurya ukarenza urugero, ngo bituma ubwonko bukora cyane bukananirwa ndetse bukanacika intege, bityo bukaba bwatakaza ubushobozi bwari bufite mu mikorere myiza yabwo.
3. Kunywa itabi
Itabi ngo rituma ubwonko bugenda bucikamo ibice, ndetse bigatera indwara y’umunaniro uhoraho no gucika intege ku mikorere y’ubwonko.
4. Kuvuga gake
Ubu bushakashatsi bugaragaza ko kuvuga gake cyangwa guhora ucecetse byangiza ubwonko bikomeye, ngo kuko burya uko uganira n’abandi mwungurana ibitekerezo, bituma imikorere y’ubwonko irushaho gutera imbere, bigafasha ubwonko guhora bwiteguye(active) kandi bugatanga igisubizo vuba.
5.Umwuka mubi
Ubusanzwe ubwonko bukenera umwuka mwiza winjira mu mubiri tuzi nka oxygene. Iyo bwinjije umwuka mubi bitewe naho umuntu ari, ngo uyu mwuka uragenda ukabwangiza bigatuma butakaza ubushobozi.
6. Kwitwikira mu maso mu gihe usinziriye
Kwifubika cyangwa kwiyorosa mu maso mu gihe usinziriye, byongera umwuka mubi, bigatuma ubwonko butabona umwuka mwiza(oxygene), bityo ngo bikaba byabunaniza n’imikorere myiza yabwo ikononekara.
7. Kudasinzira bihagije
Gusinzirira imburagihe cyangwa kudasinzira bihagije, ngo ni bimwe mu bituma uturemangigo tw’ubwonko tugenda dupfa, bityo bikaba byakuviramo ibibazo bikomeye birimo n’urupfu.
8. Gukoresha ubwonko mu gihe urwaye
Ubu bushakashatsi bugaragaza ko gukoresha ubwonko ibikorwa bitandukanye urwaye nko kwiga, gutekereza cyane cyangwa ikindi cyose gishobora kubunaniza, bituma ubwonko burushaho kwangirika.
9. Kudakoresha ubwonko
Gutekereza ni kimwe mu bituma ubwonko bukora neza ntibusinzire, bityo rero ngo iyo umuntu atabukoresheje akazi bugenewe hari uduce tumwe na tumwe tugenda tuzimira, bigatuma butakaza ubushobozi bwari bufite.
10. Kunywa isukari nyinshi
Kunywa isukari nyinshi, ngo bituma ubwonko butabona ibibutunga bihagije, bigatuma butisumburaho mu mikurire n’imikorere yabwo.
Gufata ubwonko neza binyuze mu kuburinda ibibunaniza no kubugaburira neza hifashishijwe amafunguro atandukanye, ni kimwe mu bituma umuntu abasha kubaho neza kandi igihe kirekire.
