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Gusinzira ni uburyo umubiri uruhukamo bitewe no kuba wakoze cyane ukananirwa,kandi bifitiye akamaro kenshi umubiri wacu.Gusa hari n’igihe umuntu agira ibitotsi byinshi bitewe n’uburwayi cyangwa se imikorere mibi y’umubiri.Ese wari uzi ko hari amasaha yo gusinzira utagomba kurenza cyangwa ngo uyajye hasi bitewe n’imyaka yawe ?Ibi n’ibindi nibyo tugiye kurebera hamwe muri iyi nkuru.
Ngibi ibintu 2 by’ingenzi bishobora gutuma udasinzira neza ugomba kwitaho.
Stress ( na tekinoloji (Technology) ni byo bintu bibiri by’ingenzi bitera abantu benshi kudasinzira neza.Wakwibaza uti ni gute bigenda ?
• Stress : Muri iki gihe ni kenshi wumva umuntu avuze ngo : “uriya muntu antera stress”cg ngo “urashaka kunyongerera stress” ?Iki ni icyorezo kigezweho,aho abantu benshi bafite stress,Uku kujagarara gutuma umubiri uvubura umusemburo bita « cortisol » uyu niwo bita umusemburo wa stress.Uyu rero uhindura imikorere myiza y’umubiri bigatuma umuntu abura ibitotsi.
• Tekinoloji (Technology) : Kugirango umuntu asinzire neza,umubiri wacu uvubura umusemburo witwa melatonin,uyu ni umusemburo utangwa n’igice bita pineal gland kiba mu bwonko,ugatangwa iyo hari umwijima (hatabona).Uyu musemburo ushinzwe kugenzura gusinzira ndetse no kwicura (awakening/sleep).Iyo hatabona nibwo uyu musemburo utangwa cyane,iyo rero hari urumuri uyu musemburo ntukunda gutangwa.Muri iki gihe rero ikoranabuhanga ryangiza byinshi,ugasanga umuntu mbere yo kuryama agiye kuri za Whatsapp,kureba television,Kuri computer n’ibindi.Uru rumuri rero rutuma umubiri udatanga wa musemburo twavuze harugu,bigatuma umutu adasinzira neza.
Ese umuntu agenewe gusinzira amasaha angahe ku munsi ?
Nkuko tubikesha urubuga sleepfoundation,Dore hano imbonerahamwe igaragaza amasaha utagomba kurenza ndetse n’ayo utagomba kujya hasi bitewe n’ikigero cy’imyaka yawe.
Imyaka Amasaha yemewe ku munsi Ayo utagomba kujya hasi cg hejuru
Uruhinja (Amezi 0-3)
Hagati y’amasaha 14-17 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 11
Hejuru ‘amasha 19
Uruhinja (Amezi 4-11) Hagati y’amasaha 12-15 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 10
Hejuru y‘amasha 18
Igitambambuga (Umwaka 1-2) Hagati y’amasaha 11-14 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 9
Hejuru y‘amasha 16
Umwana (ufite hagati y’imyaka 3-5) Hagati y’amasaha 10-13 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 8
Hejuru y‘amasha 14
Umwana (ufite hagati y’imyaka 6-13) Hagati y’amasaha 9-11 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 7
Hejuru y‘amasha 12
Ingimbi (hagati y’imyaka 14-17) Hagati y’amasaha 8-10 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 7
Hejuru ‘y’amasha 11
Abakuru (hagati y’imyaka 18-25) Hagati y’amasaha 7-9 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 6
Hejuru ‘y’amasha 11
Abakuru (hagati y’imyaka 26-64) Hagati y’amasaha 7-9 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 6
Hejuru y’amasha 10
Abageze mu za bukuru (hejuru y’imyaka 65) Hagati y’amasaha 7-8 Ayo utagomba kujya hasi cg hejuru
Hasi y’amasaha 5
Hejuru y’amasha 9
Source : National Sleep Foundation’s Sleep Duration Recommendations
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Ese wari uzi ko hari imiti y’umwimerere yafasha abantu bafite ibibazo byo gusinzira ?
Ni byiza kwirinda ziriya mpamvu nyamjukuru zituma umuntu adasinzira neza,gusa hari abantu bagira ibibazo bitandukanye byo gusinzira.Ubu rero habonets imuti y’umwimerere ikoze mu bimera,ikoreshwa ku ruhando mpuzamahanga,ikaba yizewe n’ibigo bikomeye bigenzura imiti nka FDA (Food and Drug Admnistration).Iyi miti rero ifasha ubwonko gukora neza ndetse bigatuma n’imyakura (Nerves) ikora neza.Muri iyi miti twavugamo nka : I shine capsules,Soybean Lecithin Capsules,Gingko Biloba Capsules,………….
PT Jean Denys NDORIMANA
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