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  • Nyabihu: Umwarimu wari wasezeye akazi kubera kwanga kwikingiza Covid-19 yemerewe kugasubiramo #Rwanda #RwOT via @kigalitoday #rwanda #RwOT

    Ntirujyinama yari yahagaritse akazi k’ubwarimu yakoreraga ku ishuri rya Nganzo ku itariki ya 1 Ukuboza 2021, kubera ko yari atarafata icyemezo cyo kwikingiza icyorezo cya Covid-19.

    Ntirujyinama yongeye kwandikira Umuyobozi w’Akarere ka Nyabihu amusaba gusubizwa mu kazi ubwo yari amaze gufata urukingo tariki ya 30 Ukuboza 2021, nk’uko bigaragazwa n’icyangombwa gitangwa n’ikigo cy’igihugu gishinzwe ubuzima RBC.

    Umuyobozi w’Akarere ka Nyabihu, Mukandayisenga Antoinette, avuga ko Ntirujyinama azasubizwa mu kazi kuko yanditse agahagarika, ariko ubwo akarere kari kataramusubiza yongera kwandika asaba gusubizwa mu kazi.

    Agira ati 'Birajyana n’uko yari yatinze kwikingiza, nk’abayobozi b’abaturage harimo no kubegera no kubagira inama, atubwira ko akurikije uko abyumva azadusubiza, dutegereje ko atubwira ko akomeje umurongo we, atubwira ko yikingije twumva ni byiza. Ikiri icyiza kurushaho ni uko yaganirijwe nyuma agahita yikingiza ahita asaba kuriya, kubera tutari twakamusubije, ubusabe bwe twarabwumvishe, nyuma yaho abandi barikingije.'

    Abanyarwanda bakomeje gushishikarizwa kwikingiza, abamaze gufata dose ya mbere bamaze kuba 7,733,886, na ho abamaze gufata dose ya kabiri ni 5,555,134, mu gihe abamaze gufata dose yo gushimangira bamaze kuba ibihumbi 237, 448.

    Minisiteri y’Ubuzima igaragaza ko Abanyarwanda bamaze guhitanwa na Covid-19 ari 1,362 na ho ijanisha ry’abandura mu minsi irindwi rigeze kuri 6.2%.

    Source : https://www.kigalitoday.com/amakuru/amakuru-mu-rwanda/article/nyabihu-umwarimu-wari-wasezeye-akazi-kubera-kwanga-kwikingiza-covid-19-yemerewe-kugasubiramo

  • RDC: Imirwano ya FARDC na Twirwaneho yaguyemo abasirikare 20 #rwanda #RwOT

    Abantu 20 baguye mu mirwano yahuje abarwanyi ba “Twirwaneho” n'ingabo za leta ya Kongo ejo ku wa kabiri muri groupement ya Bijombo Teritware ya Uvira iri mu burasirazuba bwa Repubulika ya demokarasi ya Kongo.

    Mu itangazo umuvugizi w'igisirakare cya Kongo muri secteur opérationnel sokola 2, Major Dieudonné Kasereka yageneye itangazamakuru kuri uyu wa gatatu tariki ya 5/1/2022, yavuze ko igisirikare cya Kongo cyishe abarwanyi 18 ba Twirwaneho bayobowe na Colonel Makanika nacyo gitakaza abasirikare 2 abandi bane barakomereka. Ni mu mirwano yabereye hagati ya Kagogo na Bijombo.

    Ubuyobozi bwa Twirwaneho ntibwagize icyo buvuga kuri iri tangazo rya FARDC gusa abaturage bo mu Bijombo babwiye Ijwi ry'Amerika dukesha iyi nkuru ko iyo mirwano yaturutse ku barwanyi ba FARDC baje muri ako gace bavuye Uvira hanyuma batangira guhohotera abaturage no kubanyaga ibyabo.

    Umwe muri abo baturage ukuriye Sosiyete sivile yagize ati “Twamenye ko FARDC yazamutse ahitwa Bizige ihageze itangira gusaka amazu y'abaturage .Banyaze abaturage ibintu birimo amafu,imyenda barayijyana.”

    Uyu yakomeje avuga ko ingabo za Leta zigiye imbere zibona inka zitema uruzitiro rwazo hanyuma ziziragira mu mirima barangije babaga zimwe barazirya.

    Uretse kurya inka z'abaturage,ngo abasirikare ba FARDC barashe mu baturage bamwe bakwira imishwaro bajya kwihisha mu bihuru.

    Abasirikare ba Twirwaneho ngo bagiye kurwanya FARDC kuko yari yafashe abayobozi bo muri ako gace bakuwe aho bari bihishe babambura amakoti,barabakubita ndetse ngo babambuye n'amafaranga.

    Aba basirikare ngo bavuze ko nta munyarwanda bashaka ku butaka bwa RDC ko abaturage bo muri ako gace bakomoka mu Rwanda.

    Major Dieudonné Kasereka yavuze ko ibyavuzwe n'abo baturage ari ibinyoma bigamije gutukisha igisirikare cya RDC ku mbuga nkoranyambaga

    Mu mpera z'ukwezi gushize,FARDC yatangaje ko yishe abasirikare 12 ba Twirwaneho nayo itakaza 4 barimo umu koloneri.

    IJWI RY'AMERIKA

    Source : https://umuryango.rw/amakuru/mu-rwanda/umutekano/article/rdc-imirwano-ya-fardc-na-twirwaneho-yaguyemo-abasirikare-20

  • Umukinnyi wa Chelsea yavunitse urutoki ubwo yishimiraga igitego #rwanda #RwOT

    Umukinnyi wa Chelsea Kai Havertz 'yavunitse' urutoki ubwo yishimiraga igitego cye yatsinze Tottenham 2-0 hakiri kare mu mukino bayitsinzemo ibitego 2-0 muri 1/2 cya Carabao Cup.

    Uyu mudage w'imyaka 22, yatsindiye Chelsea ku munota wa gatanu muri uyu mukino Carabao Cup ubanza.

    Havertz yateye neza umupira yari ahawe na Marcos Alonso maze ishoti rye rihindurirwa icyerekezo na myugariro wa Spurs, Davinson Sanchez,igitego kiba kirinjiye,bimutera kwishima cyane.

    Ubwo uyu mukinnyi yishimanaga na bagenzi be,yaje kuvunika urutoki byatumye akinana uburibwe.

    Nyuma y'aho, umutoza wa Chelsea, Thomas Tuchel, yavuze ko atekereza ko Havertz 'yavunitse' urutoki.

    Havertz yahawe ubufasha n'abaganga kandi yashoboye gukomeza gukina ukuboko kwe kw'iburyo kuziritse.

    Ariko byagaragaye neza ko uyu rutahizamu afite ububabare hemezwa ko agomba gusimbuzwa mu gice cya kabiri.

    Thomas Tuchel yafashe icyemezo cyo kumusimbuza Timo Werner – wagaragaye bwa mbere mu kibuga, kuva ku ya 11 Ukuboza kubera imvune.

    Source : https://umuryango.rw/imyidagaduro/imikino/article/umukinnyi-wa-chelsea-yavunitse-urutoki-ubwo-yishimiraga-igitego

  • Urubanza rwa Urayeneza Gerard rwongeye gusubikwa kubera impamvu zikomeye #rwanda #RwOT

    Kuri uyu wa Kane tariki 06 Mutarama 2022 hagombaga gusubukurwa urubanza ruregwamo Urayeneza Gerard wahoze ayobora Kaminuza ya Gitwe na bagenzi be.

    Ubushinjacyaha bubarega ibyaba bibiri, Kuba Ikitso ku cyaha cya Jenoside yakorewe Abatutsi n’icyaha cyo Kuzimiza cyangwa gutesha agaciro ibimenyetso cyangwa amakuru byerekeye Jenoside yakorewe Abatutsi.

    Bose uko ari batanu baburana mu Rukiko bajurira igihano cy’igifungo bahawe, Urayeneza Gerard na Munyampundu Leon alias Kinihira bakatiwe igihano cyo gufungwa burundu.

    Naho Rutaganda Dominique, Nsengiyumva Elisee na Nyakayiro Dominique bajuririye igihano bahawe cyo gufungwa imyaka umunani.

    Kuri uyu wa Kane, Inteko y’Abacamanza batatu bayobowe na Antoine Muhima n’umwanditsi w’urukiko, Ubushinjacyaha bwari buhagarariwe mu rukiko, abaregwa bagaragaraga ku ikoranabuhanga (Video conference).

    Urukiko rwavuze ko iburanisha ryongera gusubukwa kuko no ku wa 29 Ukuboza 2021 rwasubitswe kubera ko umucamanza umwe wavuye mu nteko yababuranisha kuko yazamuwe mu ntera akajya mu rundi Rukiko.

    Kuri ubu Urukiko rwavuze ko Impamvu y’isubikwa ari uko mu nteko iburanisha abaregwa hiyongereyemo Umucamanza mushya bityo agomba guhabwa igihe akiga kuri dosiye.

    Indi mpamvu yatumye urubanza rusubikwa ngo ni uko ubuyobozi bwa Gereza bwatanze itegeko ko abafungwa batagomba gusohoka kubera ko muri gereza hari ubwiyongere bw’icyorezo cya COVID-19.

    Urukiko rwo rwari rwarategetse ko abaregwa bagomba kuza kuburanira ku cyiciro cy’Urukiko i Nyanza kubera ubwinshi bw’abitabira urubanza.

    Mu maburanisha y’ubujurire aheruka humviswe abatangabuhamya bamwe bashinjaga abaregwa ko bagize uruhare rutaziguye mu byaha baregwa, gusa humvikanye abandi bivuguruje bashinjura abaregwa bavuga ko bahawe inzoga n’ibiryo n’uwitwa Ahobantegeye Charlotte (yahoze akora muri Kaminuza ya Gitwe) ngo bashinje abaregwa.

    Urukiko rwavuze ko urubanza ruzasubukurwa mu Cyumweru gitaha ku wa Kabiri taliki ya 11 Mutarama, 2022 mu gihe ryabera ku ikoranabuhanga abunganira abaregwa bakazaba bari ku cyiciro cy’urukiko i Nyanza.

    Source : http://www.ukwezi.rw/1-1/Amakuru-anyuranye/article/Urubanza-rwa-Urayeneza-Gerard-rwongeye-gusubikwa-kubera-impamvu-zikomeye

  • Novak Djokovic wa mbere ku isi muri Tennis yahuriye n'uruva gusenya muri Australia #rwanda #RwOT

    Umukinnyi wa Tennis, Novak Djokovic, yambuwe visa yo kwinjira muri Australia akimara kugera i Melbourne.

    Nimero ya mbere ku isi muri Tennis yafungiwe ku kibuga cy'indege cy'umujyi wa Melbourne amasaha menshi mbere yuko abashinzwe imipaka batangaza ko atubahirije amategeko y'abinjira kandi agomba gusubizwa iwabo.

    Djokovic yajyanywe muri hoteri ya leta ifungirwamo abinjiye bitemewe. Abamwunganira batanze ubujurire bwihutirwa mu rukiko.

    Ibi bikurikiye umujinya n'uburakari bwa bamwe mu bakunzi ba Tennis batashimye icyemezo cy'abayobozi bo muri Australia bahaye uruhushya rwihariye Novak Djokovic rwo kujya gukina Tennis kandi hari itegeko ko nta mukinnyi wari wemerewe gukina irushanwa rikomeye rya Australian Open adakingiwe Covid-19.

    Novak Djokovic kuva kera yanze kwikingiza ndetse agaragaza ko adashyigikiye inkingo ariko abayobozi b'iri rushanwa bamushakira uruhushya rwihariye ngo azakine imikino ya Australian Open atikingije.

    Uyu mukinnyi ukomoka mu gihugu cya Serbia ntabwo yavuze ku byerekeye urukingo, ariko umwaka ushize yavuze ko “arwanya inkingo”.

    Abayobozi ba Tennis Australia bavuze ko gusonerwa kwikingiza kwa Novak byatanzwe n'itsinda ry'abavuzi bigenga, ariko abashinzwe imipaka bavuga ko “yananiwe gutanga ibyangombwa bifatika” kugira ngo yinjire muri kiriya gihugu ku wa gatatu avuye i Dubai.

    Australian Border Force (ABF) yagize ati: “Abatari abenegihugu badafite viza yemewe yo kwinjira cyangwa abafite iyabahagaritswe bazafungwa hanyuma bavanwe muri Australia”.

    Minisitiri w'intebe wa Australia, Scott Morrison, yahakanye ko Djokovic yahawe amahirwe yihariye kandi avuga ko nta muntu uri hejuru y'amategeko y'igihugu. Ariko yongeyeho ko imyumvire ya Djokovic ku nkingo yatumye ABF imutekerezaho.

    Morrison yanditse kuri Twitter ati: “Amategeko ni amategeko, cyane cyane ayo ku mipaka yacu.Nta muntu n'umwe uri hejuru y'aya mategeko. Politiki yacu ikomeye ku mipaka yagize uruhare rukomeye mu gutuma Australia igira impfu nkeya ku isi za COVID, dukomeje kuba maso.”

    Novak afungiye muri hoteri iri mu nkengero za Melbourne ya Carlton ikoreshwa mu gufunga abinjira n'abasohoka.

    Uku gufungwa kwa Novak kwateje umujinya muri Serbia. Se, Srdjan Djokovic, yavuze ko umuhungu we afungiye mu cyumba kirinzwe n'abapolisi ku kibuga cy'indege.

    Perezida wa Serbia, Aleksander Vucic yavuze ko iki cyamamare cyakorewe “itotezwa” maze avuga ko “Seribiya yose” imushyigikiye.

    Abanya Australia benshi barakajwe no kuba Leta yabo ifata ibyamamare mu buryo bwihariye bakajya hejuru y'amategeko yashyizweho.

    Australian Open izatangira ku ya 17 Mutarama i Melbourne. Djokovic amaze gutwara irushanwa inshuro icyenda zose.

    Source : https://umuryango.rw/imyidagaduro/imikino/article/novak-djokovic-wa-mbere-ku-isi-muri-tennis-yahuriye-n-uruva-gusenya-muri

  • Asinah Erra yateye ishoti iby’urukundo rwe na Alto, ahishura umukunzi we #rwanda #RwOT

    Nyuma y’uko bivuzwe ko umuhanzikazi Asinah Erra ari mu rukundo n’umuhanzi Alto, yabiteye utwatsi ahubwo ahishura umugabo wamwigaruriye.

    Ku munsi w’ejo nibwo hagiye hanze amashusho ya Asinah ari kumwe na Alto bahuje urugwiro, uyu muhanzi akaba yarabwiraga Asinah ko amukunda kandi ari mwiza, ni mu gihe na Asinah na we yamusubije ko ari mwiza kumurusha.

    Mu gitondo cyo kuri uyu wa Kane tariki ya 6 Mutaramana 2021, Asinah abinyujije kuri Instagram Stories yateye utwatsi iby’aya makuru ahamya ko afite umugabo umwe mu buzima bwe.

    Yabikoze yifashishije amashusho bari kumwe ariko ahisha isura y’uyu mugabo mu maso ku buryo atagaragara neza, yashyizeho amagambo agaragaza ko ari we mukunzi we.

    Asinah utacyumvikana mu muziki cyane, kuva yatandukana na Riderman yagiye avugwa mu rukundo n’abandi basore barimo na rutahizamu wahoze akinira Rayon Sports, Michael Sarpong.

    Asinah yavuze ko afite umukunzi umwe atagaragaje neza

    Asinah Erra, umuhanzikazi utacyumvikana muri muzika

    Ibye na Alto yabiteye utwatsi

    Source : http://isimbi.rw/imyidagaduro/article/asinah-erra-yateye-ishoti-iby-urukundo-rwe-na-alto-ahishura-umukunzi-we

  • RDC: Abantu 17 biravugwa ko bishwe n’inyeshyamba za ADF #Rwanda #RwOT via @kigalitoday #rwanda #RwOT

    Ku wa kabiri, tariki ya 4 Mutarama 2022, nibwo abandi babarirwa mu 10 bageze mugace ka Idohu babashije gucika inyeshyamba za ADF, muri bo harimo n’abana, bari bashimutiwe mu ishyamba riri kumusozi witwa Isael.

    Umuryango uharanira uburenganzira bwa muntu muri kariya karere, watangaje ko watahuye imirambo y’abantu 17. Ndetse uyu muryango uvuga ko abarokotse bemeza ko abandi bantu 13 bakiri mu maboko ya ADF.

    Sosiyete sivile ya Walese Vonkutu yo ntiremeza aya makuru, cyane ko yatangaje ko bigoye kugera muri ako gace kubera umutekano muke. Ni mu gihe, Umuhuzabikorwa wa sosiyete sivile ya Walese Vonkutu, Dieudonné Malangayi, yatangaje ko abandi bantu batanu bajyanywe bunyago n’izo nyeshyamba za ADF bageze mu gace ka Takumanda mu gitondo cyo kuri uyu wa gatatu.

    Uyu muryango utegamiye kuri Leta wagize uti: “Aya ni amakuba mashya akwiye guhamagarira abayobozi bashinzwe ibikorwa bihuriweho bya FARDC-UPDF kurwanya iyi ADF itera ubwoba abaturage bo mu majyepfo y’akarere ka Irumu”.

    Radio Okapi dukesha iyi nkuru itangaza ko ku ruhande rw’Ingabo za FARDC, binyuze ku muvugizi wayo nta makuru aratangazwa ku bw’iki gitero.

    Source : https://www.kigalitoday.com/umutekano/hanze-y-igihugu/article/rdc-abantu-17-biravugwa-ko-bishwe-n-inyeshyamba-za-adf

  • Covid-19 yateye ihungabana mu bana, amanota ku ishuri aragabanuka #Rwanda #RwOT via @kigalitoday #rwanda #RwOT

    Murwanashyaka Evariste wa CLADHO na Shyaka J Baptiste mu kigariro

    Murwanashyaka Evariste wa CLADHO na Shyaka J Baptiste mu kigariro

    Ibi ni bimwe mu byavugiwe mu kiganiro cya KT Radio na Mastercard Foundation, giherutse gutambuka kuri KT Radio.

    Umuyobozi ushinzwe guhuza ibikorwa muri CLADHO (Impuzamiryango y’imiryango iharanira uburenganzira bwa muntu), akaba n’umugenzuzi w’uburenganzira bw’abana ku rwego rwigihugu, Murwanashyaka Evariste, yavuze ko ubushakashatsi bakoreye mu turere turidwi no mu nkambi z’impunzi z’Abakongomani zose, bwaberetse ko abana bose batabashije kwiga bakoresheje ikoranabuhanga nk’uko byari biteganyijwe.

    Yagize ati 'Hari hariho uburyo bwo kwiga 'online’ mu gihe abana batigaga, twasanze 29% badafite radiyo cyangwa televiziyo yo kwigiraho, 10% bari bafite uburyo bakwiga ariko hakabaho kudahuza kwabo n’ababyeyi, aho wasangaga bamwe bashaka gukurikira izindi gahunda mu gihe abana bashaka kwiga, bityo bakabigenderamo'

    Shyaka Jean Baptiste, umwana uhagarariye abandi mu Karere ka Gasabo wari umutumirwa muri icyo kiganiro, yavuze ko usibye kuba hari abana batabashije kwiga mu gihe amashuri yari afunze, Covid-19 ngo yanabagizeho ingaruka mu buryo bw’imitekerereze, bakagira ubwoba ndetse n’igihe bari basubiye ku ishuri. Ibi bikaba byaratumye bamwe batsindwa.

    Ati 'Dusubira ku ishuri hari hari ubwoba bwinshi cyane mu banyeshuri, ngaho amashuri yafunguye, yongeye yafunze, ugasanga abana batazi ibirimo kuba. Ikindi no kumva amakuru ya Covid-19 umunsi ku wundi byabateraga ubwoba, harimo kwiyongera kw’imibare y’abapfuye, abarembye bityo bamwe bikabatera ihungabana'.

    Arakomeza ati: 'Ikindi cyabanje kutugora ni udupfukamunwa, aho usanga uwinjiye wese adusaba kwambara neza udupfukamunwa, yaba umwarimu, animateri, umuyobozi, bigatera abana stress.'

    Ku rundi ruhande ariko Shyaka avuga ko yitanzeho urugero, hari n’abana bakoresheje neza icyo gihe batigaga barakora cyane, bariga ku buryo amanota yazamutse kurusha mbere ya Covid-19

    Shyaka ati 'Hari n’abandi bana bakoresheje icyo gihe neza, urugero nkanjye, nk’umwana ureba kure, narakoze cyane ku buryo n’amanota yanjye yiyongereye, ubu nsigaye mba n’uwa mbere mu ishuri.'

    Murwanashyaka avuga ko CLADHO imaze kubona ko hari abana batabashaga kwiga, kubera kutagira ibikoresho by’ikoranabuhanga, nka radio na Televiziyo, yatanze amaradio akoreshwa n’imirasire y’izuba asaga ibihumbi bibiri (2000), ndetse banatanga ibyo kurya aho basanze imiryango ibayeho nabi mu turere twa Kamonyi, Nyaruguru, Gatsibo na Bugesera.

    Syaka na we yibukije abana bagenzi be ko umunyeshuri ufite intego y’ejo hazaza, kwiga neza bishoboka mu gihe atabasha kubona ibikoresho by’ikoranabuhanga, yifashishije amakaye ye, asubiramo ibyo yize no mu myaka yahise.

    Source : https://www.kigalitoday.com/uburezi/amashuri/article/covid-19-yateye-ihungabana-mu-bana-amanota-ku-ishuri-aragabanuka

  • Kim Kardashian n’umukunzi we Pete Davidson ba… – #rwanda #RwOT

    Kim Kardashian umunyamideli ukunzwe cyane muri leta zunze ubumwe za Amerika akaba n’umwe mu byamamare bifite ikimero kiranagaza abatari bacye, ku myaka 41 n’abana bane yabyaranye n’umuraperi Kanye West baherutse gutandukana. Kuri ubu Kim Kardashian n’umukunzi we Pete Davidson umunyarwenya wabigize umwuga bari kurira ubuzima ku kirwa cya Bahamas aho bagiye mu karuhuko.

    Ikinyamakuru PageSix cyatangaje ko hari hashize iminsi hari ibihuha bivuga ko Kim na Pete baba baratandukanye nyuma yuko byagaragaye ko batigeze basangira iminsi mikuru isoza umwaka, gusa kuri ubu bongeye kugaragara bagirana ibihe byiza ku kirwa cya Bahamas. Mu mafoto akurikira ihere ijisho Kim Kardashian na Pete Davidson ku kirwa cya Bahamas aho bari kurira ubuzima:

    Kardashian n’umukunzi we Pete ku kirwa cya Bahamas

    Source : https://inyarwanda.com/inkuru/113215/kim-kardashian-numukunzi-we-pete-davidson-bari-kugirira-ibihe-byiza-ku-kirwa-cya-bahamas-a-113215.html

  • Ibanga ryagufasha kugira ubwonko butekereza neza no gufata mu mutwe. – YEGOB #rwanda #RwOT

    Hari ibyo ushobora gukora bikaba byafasha ubwonko bwawe guhora wibuka cyane. Ubwonko bukoze ku buryo bushobora kwiyongera kandi bukongera ubushobozi bwo kwibuka no gufata.

    Dore ibyafasha ubwonko bwawe kwibuka no gufata mu mutwe cyane:

    1.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.

    2.Kora imyitozo ngororamubiri buri munsi

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

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

    3.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 televiziyo, uri kwandika kuri chat cyangwa izindi social media, urya cyangwa unywa bigira ingaruka, kuko bituma kwibuka bigabanuka.

    Gukora ibintu byinshi icyarimwe bidindiza ubwonko mu kwibuka, bigatuma butakaza ubushobozi bwo kwita ku kintu kimwe.

    4.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; ibikungahaye cyane kuri proteyine n'ibinure bya omega-3. Aho biboneka ni mu mafi, utubuto duto,epinari, broccoli n'ibishyimbo bitukura. Udashoboye kubibona, hari ibyo kurya by'inyongera (food supplement) biboneka muri za farumasi ushobora gufata.

    5.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, cyangwa se wumvise. Gusinzira igihe gikwiriye byongera cyane gufata mu mutwe, no kwibuka vuba ibintu uheruka kubona cyangwa kumva.

    Kuryama amasaha macye bituma ubwonko butabasha gufata ibyo wabonye, wize cyangwa 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 cyangwa telefoni) mbere yo kuryama, kuko bituma umusemburo ugenga gusinzira no gukanguka udakorwa neza.

    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.

    Source : https://yegob.rw/ibanga-ryagufasha-kugira-ubwonko-butekereza-neza-no-gufata-mu-mutwe/