Okukola dduyiro ku makya, okumaliriza ttani y’emirimu mu ofiisi emisana, okuzannya n’abaana akawungeezi... Owulira ng’okooye oluvannyuma lwa bino byonna? Owulira nga tolina maanyi era ng’okooye olunaku lwonna? Mu biseera ng'ebyo, oyinza okuba nga walowooza nti okumira eddagala erimu "eyongera amaanyi" kyandibadde kirungi. Oboolyawo okozesezza ebintu ng’ebyo.
Naye ka tulabe engeri bino gye bituukira ddala ku buwanguzi, era kiki ekirala kye tuyinza okukola ng’oggyeeko bino.
Ekisinga obukulu, tokozesa supplement zino ku whim nga tolina magezi ga musawo olw’ensonga yonna. Kikulu nnyo okwogera n’omusawo wo nga tonnaba kukozesa ddagala lyonna n’obuuza oba lisaanira embeera y’obulamu bwo.
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Ebirungo ebimanyiddwa ennyo ebigamba nti byongera amaanyi
Waliwo ebika by'ebintu bingi ebigamba nti byongera amaanyi g'akatale . Ka tulabe ebitonotono ku byo. Nkoze ekipande ekirungi okunnyonnyola bino, okukwanguyira okutegeera.
| Erinnya ly’ekirungo ekigatta | Okwemulugunya | Embeera entuufu n’amagezi gange |
|---|---|---|
| Ekirungo kya caffeine | Kyanguya omubiri okukola emirimu gy’omubiri n’okwongera amaanyi mu mubiri ne mu birowoozo. | Kino kituufu. Naye kirungi okugifuna mu butonde, nga kaawa oba caayi, okusinga okugimira mu ngeri y’empeke. |
| Guarana | Guno muddo ogulimu ekirungo kya caffeine. Kikendeeza ku bukoowu bw’obwongo n’okuleeta okuwulira ng’olina amaanyi. | Bw’oba onywa dda kaawa/caayi, weegendereze ng’omira kino. Caffeine ayinza okuba omungi n’ataataaganya otulo.Okumira ennyo kiyinza okuvaako obutawumula n’okukuba omutima mu ngeri etaali ya bulijjo. |
| Ginseng ow’e Asia | Alongoosa embeera y’omuntu n’amaanyi. | Osobola okugezaako naye tofuna ssuubi lyo. Okuva bwe kiri nti ya bbeeyi katono, ebintu ebimu birimu ebirungo ebijjuza okusinga ginseng. |
| Vitamiini B12 | Kyetaagisa nnyo mu kukola amaanyi. | Mu ngeri ennyangu, amakolero g’amaanyi g’omubiri gwaffe geetaaga vitamiini B12 okusobola okukola obulungi. Naye bw’oba tolina bbula lya B12, tewali bukakafu bwa sayansi bulaga nti okumira vitamiini B12 ey’enjawulo kijja kukuwa amaanyi gonna ag’enjawulo. Bw’oba oli vegan (ekitegeeza nti tolya biva mu bisolo byonna ng’ennyama, ebyennyanja, amata, oba amagi), oyinza okuba mu bulabe bw’okubulwa B12, n’olwekyo olina okumira eddagala eriweweeza ku bulwadde bw’omusawo. |
| Enziyiza ya Coenzyme Q10 | Ekirungo ekiziyiza obuwuka obuleeta obulwadde buno obutoffaali bwe bwetaaga okukola amaanyi. | Tewali bulabe bwa maanyi okuva mu kino, naye n’okutuusa kati tewali bukakafu bwa maanyi bulaga nti kikendeeza ku bukoowu. |
Supplements tezimala! Ddala oyinza otya okwongera ku maanyi go?
Lowooza ku kino, ebirungo ebiyamba omubiri (supplement) biba bya kaseera buseera. Kiba ng’okuteeka empewo mu mipiira gy’emmotoka nga temuli woyiro. Amaanyi gaffe ddala geesigamye ku bulamu bwaffe. Ka tulabe kye tuyinza okukola ku nsonga eyo.
1. Lya bulungi n’okunywa amazzi.
Mu by’ekikugu, amaanyi gaffe gava mu kalori ze tulya. Kwe kugamba, okuva mu mmere. Bw’owulira ng’amaanyi gakukendedde olunaku lwonna, kwata emmere ey’akawoowo ennungi .
- Amanda ntono
- Ekibala ng’ebijanjaalo
- Yogurt nga mulimu akatono aka granola
Era ekisinga obukulu okujjukira nti ebiseera ebisinga tuwulira nga tukooye nga mu butuufu tulina amazzi mu mubiri .Kale nywa amazzi mangi. Okunywa egiraasi emu oba bbiri ez’amazzi olunaku lwonna kijja kuleeta enjawulo nnene mu maanyi go.
2. Funa otulo otulungi.
Kino si kipya, naye ffenna kye tusubwa. Otulo otulungi y’engeri esinga okuddaabiriza n’okuzzaamu amaanyi omubiri n’ebirowoozo. Ku kigero, omuntu omukulu alina okwebaka wakati w’essaawa 7 ne 9 olunaku. Bw’oba tofuna tulo tumala, si kya bulijjo okuwulira ng’okooye n’otulo olunaku lwonna.
3. Beera Munyiikivu
Oyinza okuba ng'olowooza nti, "Oo, okola wa dduyiro ng'okooye?" Naye ekituufu kiri nti, ne bw’okola dduyiro omutono ayongera okutambula kw’omusaayi mu mubiri, n’aguyingiza omukka gwa oxygen, n’okuguwa okuwulira obulungi mu ngeri eyeewuunyisa.
Mu butuufu sikyetaaga kugenda mu jjiimu .
- Zina oluyimba n’abaana okumala eddakiika 10.
- Kola omulimu omutono mu lusuku.
- Kola yoga poses ntono nga tonnagenda kwebaka ekiro.
Okunoonyereza kulaga nti abantu abakulu abakola dduyiro okumala eddakiika ntono nga 20 olunaku tebatera kuwulira bukoowu . Geubirira okukola dduyiro waakiri eddakiika 150 buli wiiki. Naye bw’oba olina embeera y’obujjanjabi, kakasa nti oyogera n’omusawo wo nga tonnatandika pulogulaamu ya dduyiro.
4. Dukanya situleesi
Stress y’emu ku babbi abakulu abatubba amaanyi. Ne bw’olya bulungi otya n’osula otya, bw’okuuma omugugu omuzito ku birowoozo byo, amaanyi go gajja kukendeera.
N’olwekyo funa engeri gy’oyinza okuwummulamu. Ebintu ng’okufumiitiriza, okuwuliriza ennyimba, okwogera ne mukwano gwo omulungi, oba okwenyigira mu mulimu gw’onyumirwa bisobola okuyamba okukendeeza ku situleesi.
Bw’okola emize emirungi gy’oyogeddeko waggulu, gamba ng’otulo otulungi, dduyiro, n’endya ennungi, situleesi ejja kufugibwa butereevu. Olwo ojja kuddamu amaanyi.
Obubaka Obutwala Awaka
- Bulijjo weebuuze ku musawo nga tonnaba kukozesa ddagala lyonna erigamba nti lyongera amaanyi.
- Ebirungo ebiyamba omubiri (Supplements) si bya magezi. Emigaso gyazo mitono.
- Bw’oba ddala oyagala okusigala ng’oli mugumu era ng’olina amaanyi, ekisinga obulungi kwe kukyusa obulamu bwo .
- Otulo otumala (essaawa 7-9), emmere ennungi , okunywa amazzi amangi , n’okukola dduyiro buli lunaku byetaagisa.
- OkukoowaOmulabe omukulu akumalawo amaanyi. Gezaako okukifuga.
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