Ni gute warwanya indwara yo kwiheba? Reka tubiganireho!

Ese hari igihe wumva uremerewe cyane, ntugire icyo ukora, kandi nta n'icyo ushishikajwe no kurya? Benshi muri twe babyita 'agahinda'. Ariko ibi nibikomeza, bishobora kuba indwara yo mu mutwe yitwa kwiheba. Iyi ni indwara igomba gufatwa nk'ikintu gikomeye. Ese wari uzi ko, uretse kuvurwa, ibintu turya n'ibyo tunywa buri munsi nabyo bishobora gufasha kunoza iyi ndwara? Uyu munsi, tuzabiganiraho.

Kuki ibiryo n'ibinyobwa ari ingenzi cyane?

Mu magambo make, imibiri yacu n'ubwonko bwacu bikenera intungamubiri kugira ngo bikore neza. Iyo ntungamubiri tuyikura mu byo turya. Tekereza ko ari imodoka nziza idakora neza iyo idafite amavuta akwiye. Ni kimwe. Iyo umubiri utabonye intungamubiri ukeneye, imikorere y'ubwonko bwacu nayo ishobora kugabanuka. By'umwihariko, iyi ntungamubiri ni ingenzi kugira ngo ibintu nk'imiti itera ubwonko gukora neza, yohereza ubutumwa hagati y'uturemangingo tw'ubwonko. Bityo rero, ibiryo n'ibinyobwa bigira ingaruka zitaziguye kuri iyi gahunda yoroshye igenzura ibyiyumvo byacu.

Ni gute twategura amafunguro yacu kugira ngo turwanye ihungabana?

Mbere yo gukora impinduka zikomeye, reka dutangire n'intambwe nto. Dore ibintu byoroshye ushobora kugerageza.

1. Ntukarye uri wenyine, murye hamwe.

Ni ibisanzwe kubura ubushake bwo kurya iyo wihebye. Hari igihe wumva udashaka kujya mu gikoni. Aho kuba uri wenyine muri icyo gihe, gerageza gutegura ifunguro n'umuntu wo mu muryango wawe cyangwa inshuti wizeye. Kwicara ukaganira mu gihe musangira bishobora kugufasha cyane, kandi bishobora no kugufasha kumva ufite ishyaka ryo kurya. Ntukigere utinya gusaba ubufasha muri ibi bihe bigoye.

2. Witondere ibyo urya.

Mu by’ukuri, indyo nziza yo kuvura ihungabana ni iy’umubiri wacu wose. Ibyo bivuze kwirinda ibiryo byatunganyijwe, ibiryo birimo isukari, n’ibiryo byihuse uko bishoboka kose , no kwibanda ku biribwa byuzuye kandi bisanzwe.

• Ibintu byiza byo kurya cyane:
• Imboga n'imbuto bishya (cyane cyane imboga z'icyatsi kibisi)
• Ibinyampeke byuzuye (umuceri utukura, uburo, sayiri, ingano)
• Inyama, amafi n'amagi bidafite ibinure byinshi
• Ibicuruzwa nk'amata na yawurute bidafite ibinure byinshi
• Amavuta y'imbuto n'imbuto (cashews, ubunyobwa, amande)

Ibi biribwa bifasha mu kubungabunga urugero rw'isukari mu maraso yawe, bifasha mu kugenzura ihindagurika ry'amarangamutima.

3. Ibi bintu bigomba kugabanywa rwose.

Hari ibiryo n'ibinyobwa bimwe na bimwe bishobora gutuma ibimenyetso by'ihungabana birushaho kwiyongera. Witondere cyane ibi bintu.

4. Reka dutekereze ku ntungamubiri zihariye zigira akamaro ku bwonko

Hari igihe indyo yacu yonyine idatanga intungamubiri zose dukeneye. Cyane cyane iyo uhanganye n'ihungabana, byaba ngombwa gutekereza ku ntungamubiri. Ubushakashatsi bwagaragaje ko ibura ry'intungamubiri zimwe na zimwe rishobora gutera ihungabana, kandi kuzikoresha bishobora kugabanya ibimenyetso.

• Aside irike ya Omega-3: Izi ni ingenzi cyane ku buzima bw'ubwonko. Ziboneka mu mafi afite amavuta nka salmon, mackerel, na tuna, ndetse na soya, walnuts, na flaxseed.
• Folate: Iyi ni ubwoko bwa vitamine B. Folate iboneka mu mboga z’icyatsi nk’ibinyabijumba, ibinyamisogwe nk’ibishyimbo, ibishyimbo, umwijima w’inka n’umutobe w’amacunga.
• Vitamine B12: Ibi kandi ni ingenzi ku buzima bwo mu mutwe. Iboneka cyane cyane mu bikomoka ku matungo nk'inyama, amafi, amata n'amagi.

Ariko wibuke ko mbere yo gukoresha iyi nyongeramusaruro, ugomba kuvugana na muganga wawe.Azagusaba ibyo ukeneye neza, mu rugero rukwiye.

5. Tegura umunsi wawe: Ingeso nto zigira itandukaniro rikomeye

• Kora Akanyamakuru k'ibiribwa: Andika ibyo urya n'ibyo unywa buri munsi, ndetse n'uko wiyumva. Nyuma y'icyumweru kimwe cyangwa bibiri, ushobora kubona ko hari ibyo kurya bigutera kumererwa nabi. Nubibona, gerageza kugabanya ibyo biryo mu minsi mike urebe niba hari itandukaniro ubonye.
• Ntugasimbuke amafunguro: Igire akamenyero ko kurya amafunguro atatu y'ingenzi icyarimwe buri munsi. Cyangwa, urye amafunguro atanu mato. Ibi bizagufasha kugenzura urugero rw'isukari mu maraso yawe . Bizafasha kandi kugenzura ihindagurika ry'amarangamutima.
• Tegura Udukoryo Tuzima: Niba ushonje ku manywa, turye, kandi ugumane ibintu byiza mu rugo. Ibintu nk'imbuto, imbuto zimwe na zimwe (cashews, ubunyobwa), yawurute, karoti, n'igice cya concombre ni byiza. Icyo gihe uzaba utari kurya ibintu birimo isukari nyinshi nka biscuits na keke.

Nubwo izi ngeso zo kurya zishobora kugufasha cyane mu buzima bwawe bwo mu mutwe, ni ngombwa kwibuka ko zitasimbura ubuvuzi. Niba ufite ikibazo cy'ihungabana cyangwa ibimenyetso bisa nabyo, ni ngombwa kureba muganga wujuje ibisabwa kugira ngo akugire inama kandi akuvure. Si ikintu kigomba gusubikwa na gato.