Gufata mu mutwe no kwibuka biri mu bintu by’ingenzi dukenera mu buzima bwa buri munsi. Ku bantu benshi, uko bagenda bakura ni uko ubushobozi bwo kwibuka no gufata mu mutwe bugenda bugabanuka, ndetse bikagorana kwibuka byinshi by’ingenzi.

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Hari ibintu ukwiye kwitaho ndetse no gukora bigatuma uhangana no kugira ikibazo cyo kwibagirwa ndetse ukajya unafata mu mutwe.

1.Ryama usinzire bihagije

Gusinzira neza bigira uruhare mu mikorere myiza y’ubwonko no kwibuka birimo.
Mu gihe usinziriye, ubwonko nibwo butangira gukora cyane, bugenda bubika mu bice bitandukanye ibyo wabonye, wize, cg se wumvise.

Gusinzira igihe gikwiriye byongera cyane gufata mu mutwe, no kwibuka vuba ibintu uheruka kubona cg kumva.
Kuryama amasaha macye bituma ubwonko butabasha gufata ibyo wabonye, wize cg wumvise, uko bigenda byiyongera bikaba byanagutera gucanganyikirwa.

Bimwe mu byagufasha gusinzira neza harimo kugerageza kuryamira no kubyukira amasaha adahinduka, kwirinda kureba ibintu bifite urumuri (nka televiziyo cg telefoni) mbere yo kuryama, kuko bituma umusemburo ugenga gusinzira no gukanguka udakorwa neza.

2.Gabanya stress mu buryo bushoboka

Mu gihe ufite stress, biragora cyane kuba wagira icyo wibuka. Stress yibasira cyane ubushobozi bwo kwibuka mu buryo bwose.

Iyo ufite stress, umubiri usohora cyane umusemburo wa cortisol. Cortisol kimwe mu byo ikora harimo kugabanya ubushobozi bw’ubwonko bwo gukora, cyane cyane kwibuka ibintu byabaye cyera.

Guhora muri stress bigabanya imikorere y’ubwonko ku buryo bugaragara, kuko n’uturemangingo tubugize dutangira kwangirika, bikangiza n’igice cya hippocampus; gifasha mu kubika ibyo wibuka bishya n’ibya cyera.

3.Fungura ibiryo by’ubwonko

Ibyo ufungura bigira uruhare runini mu mikorere myiza y’ubwonko. Bimwe mu byo kurya bishobora kukugabanyiriza ibyago byo kwibasirwa n’indwara yo kwibagirwa uko ugenda ukura.

Amwe mu mafunguro ushobora gufata harimo; ibkungahaye cyane kuri proteyine n’ibinure bya omega-3. Aho biboneka ni mu mafi, utubuto duto, epinari, broccoli n’ibishyimbo bitukura.

Bimwe mu byo kurya bifasha ubwonko gufata no kwibuka cyane Udashoboye kubibona hari ibyo kurya by’inyongera (food supplement) biboneka muri za farumasi ushobora gufata.

4.Irinde cyane gukora uturimo twinshi icyarimwe

Muri iki gihe aho usanga iterambere rigenda rikura cyane, gukora ibintu byinshi icyarimwe, benshi babigize akamenyero. Kuba waba uri kureba television, uri kwandika kuri chat cg izindi social media, urya cg unywa bigira ingaruka, kuko bituma kwibuka bigabanuka.

Gukorera byinshi icyarimwe (multitasking) uretse kudindiza ubwonko binagabanya umusaruro Gukora ibintu byinshi icyarimwe bidindiza ubwonko mu kwibuka, bigatuma butakaza ubushobozi bwo kwita ku kintu kimwe.

Mu gihe ufite ibintu byo gukora, genda ukora kimwe kimwe, ukirangize ujye ku kindi, cyane cyane nko mu gihe cyo kwiga cg gukora imirimo isaba gutekereza cyane.

5.Kora imyitozo ngorora mubiri buri munsi

Gukora sport buri munsi ni ingenzi cyane mu kwibuka. Imyitozo ngorora mubiri yongera ku buryo bugaragara agace ka hippocampus; kitabazwa mu kwibuka, gufata mu mutwe no kwiga ibintu bishya.

Uretse ibi, sport zinafasha kongera umwuka mwiza wa oxygen n’amaraso, byose bikenerwa ku rugero rwo hejuru ku bwonko, kugira ngo bubashe gukora cyane.

6.Guseka kenshi

Guseka ni umuti mwiza, kandi burya binafasha kwibuka cyane.
Mu gihe uri guseka umubiri usohora imisemburo izwi nka endorphins, byongera dopamine nyinshi ku bwonko. Ibi bifasha ubwonko gukora cyane, bityo bigafasha kwibuka no gufata mu mutwe cyane.

Ikindi kandi, guseka bifasha kurwanya stress yangiza byinshi ku bwonko.
Uretse ibi tuvuze, hari n’ibindi bishobora gufasha ubwonko kwibuka cyane no gufata mu mutwe, nko:

• Gukora meditation

• Gukina udukino dusaba gutekereza cyane (nka video games), igisoro, dame,
n’indi

• Kota akazuba ka mu gitondo, ka kandi kinjiza vitamin D ihagije

• Divayi itukura nayo ifasha kwibuka cyane, kubera ibonekamo resveratrol,
ikinyabutabire kirinda uturemangingo kwangirika ndetse no kuba watakaza
ubushobozi bwo kwibuka. Soma hano akamaro ko kunywa divayi itukura ku
mubiri