1. Kwisuzumisha kwa muganga igihe witegura gusama: Mbere yo gusama byaba byiza ubanje kureba muganga wawe akakugira inama y’uko wakwitwara mbere yo gusama, byaba ngombwa akanasuzuma niba imyanya myibarukiro nta kibazo ifite cyatuma udasama. Igihe hari uburyo usanzwe ukoresha bwo kuboneza urubyaro buhagarike amezi atatu mbere kugirango umubiri wawe ubanze witegure. Ibi bizakongerera amahirwe yo gusama.
2. Gutera akabariro inshuro nyinshi: Kongera inshuro zo gutera akabariro cyane cyane mu munsi umugore ari mu gihe cye cy’uburumbuke byongera amahirwe y’uko intangangabo yahura n’intangangore.
3. Hagarika ifunguro ryo kugabanya ibiro: Umugore ufata bene iri funguro bituma ukwezi kwe guhinduka bityo n’igihe cye cy’uburumbuke kigahinduka ndetse rimwe na rimwe irekurwa ry’intanga rikaba ritanabaho, byaba byiza rero urihagaritse mbere y’uko ushaka gusama ibi bizakongerera amahirwe yo kubona akana.
4. Kuruhuka mu mutwe/ kwirinda umujagararo (stress): Ubusanzwe ibintu bituma uhangayika cyane cyangwa ibinaniza mu mutwe bishobora gutuma irekurwa ry’intanga ritabaho bityo ntihabeho n’isama. Jya ugerageza rero uko bishoboka kwirinda ibi bintu igihe uteganya gusama vuba.
5. Guhitamo uburyo bwiza bwo gutera akabariro: Kugirango wongere amahirwe yo gusama, mu gutera akabariro uburyo bw’aho umugabo ajya hejuru umugore biha imbaraga za rukuruzi z’isi (gravite de la terre) nazo zikagira uruhare mu gukurura amasohoro aba arimo intangangabo.
Ikindi kandi igihe murangije gutera akabariro mara iminota mike uryamye ugaramye kandi unirinde guhita wiyuhagira.
6. Gerageza kurya indyo yuzuye: Indyo yuzuye cyane cyane ikize kuri vitamini n’imyunyu ngungu itegurira umubiri w’umugore gusama.
7. Kwirinda ibintu byashyushya udusabo tw’intangangabo(amabya): Ubusanzwe intangangabo hari ikigero cy’ubushyuhe, zikorerwaho iyo kirenze rero bituma zidakorwa neza. Bagabo rero ibintu nk’amapantaro afashe cyane, utwenda tw’imbere tubahambiriye, gutereka mudasobwa zigendanwa ku bibero ni ukubyirinda cyane.
8. Menya kubara ukwezi kwawe : Kumenya kubara ukwezi kwawe, gukoresha uburyo bwo gupima ubushyuhe bwo mu gitsina (buba bwazamutse mu gihe cy’uburumbuke), cyangwa gupima ururenda ni bimwe mu byatuma umenya igihe cyawe cy’uburumbuke bityo ukakibyaza umusaruro.
9. Hagarika kunywa itabi: Usibye kuba itabi ari ribi ku buzima bwa muntu muri rusange, by’umwihariko ni ribi cyane ku burumbuke bw’umugore ; rigabanya umubare wo mu bubiko bw’intangangore, ubwiza bwazo, ndetse no ku mugabo naho rigabanya umubare n’ubwiza bwazo. Ku mugabo umubare uhagije w’intanga nawo ni ingenzi mu gutera inda. Abagore batanywa itabi bafite amahirwe asumbaho 10-30% yo gutwita kurusha abarinywa.
10. Menya kunywa inzoga n’ikawa iri mu rugero : Kurenza ibirahure 3 by’inzoga cyangwa amatase 6 y’ikawa ku munsi byangiza uburumbuke bwaba ubw’umugabo cyangwa ubw’umugore bityo bikagabanya amahirwe yo kubona umwana. Inzoga nyinshi kandi zigabanya ubushake bwo gutera akabariro k’umugabo.
Niba ukeneye umwana ariko ukaba umaranye igihe n’uwo mwashakanye ariko mukaba mutaramubona mugerageza gukurikiza nyinshi muri izi nama mufatanyije.
