Stress cyangwa se ibyo bamwe bita umuhangayiko, ishobora kugira ingaruka mbi ku buzima bwacu. Itera kurwara umutwe, kubabara mu nda, kubura ibitotsi, kandi ishobora no guhindura imico yacu yo kurya.
Iyo turi mu bihe by’umuhangayiko, dushobora kumva dushaka kurya ibiryo birimo isukari n’ibinure byinshi nka shokola, ice cream (crème glacée), pizza,… cyangwa se tukumva tudashaka kurya burundu.
Ariko se kuki stress igira ingaruka ku byo umubiri wacu ushaka kurya? Ese bigira izihe ngaruka ku buzima bwacu? None se, hari icyo twabikoraho kugira ngo tuyigabanye?
Stress ni iki ?
“Mu by’ukuri, stress ni uko umubiri n’ubwenge byacu byitwara iyo duhuye n’ibibazo bikomeye kandi bituremereye, ku buryo muri uwo mwanya wumva nta bushobozi ufite bwo kubyitwaramo,” nk’uko bisobanurwa na Porofeseri Rajita Sinha, impuguke mu myitwarire itewe n’uburwayi (psychologue clinicienne) akaba n’umuyobozi washinze ikigo mpuzabumenyi gishinzwe ubushakashatsi kuri stress muri Kaminuza ya Yale yo muri Leta Zunze Ubumwe za Amerika.
Ibintu bitandukanye bidukikije, impungenge dufite, n’impinduka ziba mu mubiri wacu nko kumva inzara cyangwa inyota ikabije bishobora gukangura agace gato k’ubwonko kitwa hypothalamus. Ibyo bigakurikirwa n’itangira ry’igisubizo cya stress, umubiri wacu ukabishyira mu bikorwa.
Nk’uko Sinha abivuga, ubu”buryo bwo gutabaza” bugira ingaruka kuri buri karemangingo k’umubiri wacu, bugatangiza imisemburo nka adrenalin na cortisol, bigatuma umutima utera vuba n’umuvuduko w’amaraso ukiyongera.
Stress iboneka mu gihe gito ishobora kuba ingirakamaro, kuko ishobora kuduha imbaraga zo kwirinda akaga cyangwa kudufasha kurangiza inshingano mu gihe cyagenwe. Ariko iyo stress imaze igihe kirekire, iba ishobora kwangiza ubuzima.
Abantu bahorana stress idakira ishobora guterwa n’igitutu gihoraho mu mibanire, ku kazi cyangwa mu bibazo by’amafaranga bashobora guhura n’indwara z’agahinda gakabije (dépression), kubura ibitotsi, ndetse no kwiyongera kw’ibiro by’umubiri.
gabanya uburyo bwacu bw’imirire?
Stress ishobora kongera cyane kumva inzara no gushaka kurya, cyangwa se igatuma ubushake bwo kurya bubura burundu.
“Ndibuka ko mu gihe nari ndi mu masomo akomeye yo kwitegura ibizamini, numvaga ntameze neza,” ibi ni ibyavuzwe na Dr Mithu Storoni, umuganga w’inzobere mu by’ubwonko n’amaso (neuro-ophtalmologue) akaba n’umwanditsi w’ibitabo Stress-Proof na Hyperefficient.
Yakomeje agira ati: “Uyu munsi tuzi ko ibi bishobora gusobanurwa n’uko hari umuyoboro ugenda uhuza mu buryo butaziguye igice cy’umubiri gishinzwe igogorwa ry’ibiribwa (igifu n’amara) n’ubwonko.”
Stress ishobora kugabanya cyangwa guhagarika imikorere y’umutsi witwa ‘nerf vague’, uhuza igice cyo hasi cy’ubwonko (tronc cérébral) n’inda. Uwo mutsi wohereza ubutumwa hagati y’ubwonko n’amara, ukamenyesha ubwonko ko umubiri ukeneye imbaraga.
Ku bantu bamwe na bamwe, iyo ibyo bidakorwa neza, stress igabanya ubushake bwo kurya, nk’uko Dr Storoni abisobanura.
Yunzemo ati: “Ariko nanone, tuzi ko iyo stress ikabije, ubwonko buba bukeneye isukari”
Dr Storoni yasobanuye ko ibyo bituma hari abantu bashakisha kurya ikintu cyabongerera ingufu, bakabikora batabizi ariko umubiri wo ugamije gukemuta ikibazo cangwa se guhangana n’ikintu gishobora kubatungura.
Bigenda bite ngo ‘stress’ ihoraho igire ingaruka ku bushake bwacu bwo kurya?
Ingaruka za stress imara igihe kirekire ntizigarukira gusa ku kugira isesemi y’akanya gato cyangwa kwifuza cyane ibiryo birimo isukari.
Mu gihe umuntu afite umuhangayiko (stress), amaraso yuzurwamo isukari nyinshi, bigatuma by’igihe gito imisemburo igenzura urugero rw’isukari mu maraso idakora neza, nk’uko Porofeseri Sinha abisobanura.
Icyo gihe isukari (glucose) iguma mu maraso aho gukoreshwa nk’isoko y’ingufu, bigatuma urugero rw’isukari mu maraso rwiyongera.
Bityo, abantu bahorana stress idakira bashobora kugera aho bagira isukari yo mu maraso irenze urugero (hyperglycémie) idakira n’ukutakira insuline (résistance à l’insuline), ibyo bikaba byateza kwiyongera kw’ibiro cyangwa indwara nka diyabete.
Ku rundi ruhande, kwiyongera kw’ibiro bishobora gutuma umubiri urushaho kwitabira cyane impinduka z’irari ryo kurya.
Akenshi, abantu bafite ibiro byinshi baba bafite amahirwe menshi yo kugira ukutakira insuline. Ibi bisobanura ko mu gihe bafite stress, ubwonko bwabo busaba isukari nyinshi kurushaho.
“Ibi ni byo twita uruziga rubi (cercle vicieux), aho ikintu kimwe kiganisha ku kindi. Ni uruziga rubi kandi rugorana kurusohokamo, cyane cyane iyo umuntu amaze kurwirohamo,” ni ko Porofeseri Sinha abisobanura.
Wabigenza ute ngo ureke kurya ubitewe na stress?
Nk’uko Dr Storoni abitangaza, gutegura uburyo bwo guhangana na stress mbere y’igihe ni bumwe mu buryo bwiza bwo kwirinda kurya birenze urugero mu mu gihe stress ikugezeho.
Ntukibagirwe icy’ibanze: kuryama bihagije ni ingenzi.
“Inama ya mbere natanga ni ukuruhuka bihagije, kuko ni ingenzi kandi bituma habaho gukora neza k’ubwonko, bikanafasha umubiri kugira imbaraga mu guhangana na stress, ukanabasha guca intege imisemburo yongera stress.”
Yongeraho ko “Iyo utaryamye bihagije, ubushake bwo kurya ibiryo by’isukari buriyongera cyane, kuko ubwonko bukenera ingufu nyinshi.”
Ikindi uyu muganga agarukaho ni uko imyitozo ngororamubiri nayo ishobora gufasha kongera ubushobozi bwo kuva mu gihe cy’ihungabana ukajya mu gihe cyo kuruhuka no kunoza imikorere y’ubwonko.
Niba uteganya igihe cyuzuye stress, kwibanda ku nkingi z’ibanze nk’izi bishobora kugufasha kwirinda kurya bitari ngombwa, bitewe na stress.
“Kora ibishoboka byose kugira ngo ubashe kubungabunga umutekano n’ubusugire bw’ibanze bw’umubiri wawe”.
Ni ibiki ugomba kwirinda kurya mu gihe ufite stress?
Uburyo bumwe bworoshye bwo kwirinda kurya isukari nyinshi mu bihe by’umuhangayiko ni ukutagura ibiryo bidafite akamaro kenshi ku buzima, nk’uko bigaragazwa na Prof. Sinha.
“Ni byiza cyane. Ni ngombwa kutabigura cyangwa waba ubifite ukabibika kure, kuko akenshi tugira ubushake bwo kubirya kandi bigorana kubyirinda.”
Yongeyeho ati: “Ni ngombwa kandi guhitamo gufata amafunguro mato kandi akungahaye ku ntungamubiri buri munsi, kuko bituma inzara igabanuka kandi bigabanya ubushake bwo kurya isukari”.
Kwirinda ibiryo bitera isukari nyinshi mu maraso, nka pizza, cake, umuceri cyangwa ibindi biryo byuzuye isukari, nabyo ni ingenzi. Aho, ushobora guhitamo ibiryo bikungahaye ku ntungamubiri, nk’inyama, ibishyimbo, amafi, cyangwa imbuto zifite isukari nkeya, nka lentilles n’ibindi.
Ikindi cyo kwitaho ni ukugabanya inzoga kuko bitabaye ibyo, hari ubwo usanga stress itera benshi kunywa cyane kugira ngo biruhure mu mutwe, bikaba bishobora gutuma bahinduka abasinzi nk’uko Dr. Storoni abivuga.
Images
Kwita ku bantu bagukikije bishobora kugufasha kugira uburinganire no guhindura uko wifata imbere y’ibiribwa mu gihe wumva ufite stress.
Profeseri Sinha avuga ko “Sosiyete zashyizeho uburyo bwiza bwo kugabanya isano iri hagati ya stress n’imirire, yaba ari mu gihe abantu bafata ifunguro hamwe cyangwa bakabikora rimwe na rimwe mu gutekera hamwe”.
Yongeyeho ati: “Ntekereza ko ari ngombwa kugaruka ku by’ingenzi kugira ngo dusubirane uburyo tubona ibyo turya bityo tugire ubushobozi bwo kumva neza uwo murongo uri hagati ya stress n’imirire.”
