Ese hari isano iri hagati y'ihungabana ryawe n'ibyo urya n'ibyo unywa? (Ihungabana n'Imirire)

Ese wigeze wumva ufite umutwaro uremereye ku mutima wawe, agahinda, irungu, cyangwa kumva udashaka gukora ikintu icyo ari cyo cyose? Mu buvuzi iyi ndwara tuyita ihungabana, cyangwa nk'uko abantu benshi babizi, 'Ihungabana'. Abantu benshi batekereza ko imiti ari yo gisubizo cyonyine kuri ibi. Nibyo, ihungabana ni indwara isaba kuvurwa na muganga. Ariko se wari uzi ko ibyo turya n'ibyo tunywa buri munsi bishobora kugira ingaruka zikomeye ku byishimo byacu no ku mibereho myiza yo mu mutwe? Ariko ibuka ko ibi bitavuze ko ihungabana rishobora gukira burundu. Ariko hamwe n'ubuvuzi bwawe, gukomeza indyo nziza bizagufasha gukira vuba.

Antioxydants zirinda uturemangingo tw'ubwonko

Mu magambo make, imibiri yacu ikora uduce twitwa 'free radicals'. Iyo twishyize hamwe, dushobora kwangiza uturemangingo tw'umubiri wacu, tugasaza vuba, kandi tugatera izindi ndwara nyinshi. Ubushakashatsi bwagaragaje ko kimwe mu bice by'umubiri bishobora kwangirika cyane ari ubwonko bwacu.

Nubwo nta buryo bwo guhagarika burundu utu duce twangiza, dushobora kugabanya ingaruka zatwo. Aho niho ibiryo bikungahaye kuri okisidasiyo byinjira. Ibi bimeze nk'abarinda uturemangingo duto.

Karubohidrati 'zifite ubwenge' zituza ubwonko

Karubohidrati, cyangwa ibinyampeke, bifitanye isano itaziguye na serotonin ikora neza. Impuguke zizera ko rimwe na rimwe duhita twifuza ibintu biryoshye iyo urugero rwa serotonin rwacu ruri hasi.

Ariko hano tugomba kuba abanyabwenge cyane. Tugomba guhitamo ' karubohidrati nziza' cyangwa 'karubohidrati zikomeye' . Tugomba kwirinda 'karubohidrati zoroshye' nka keke, ibisuguti, n'ibinyobwa birimo isukari. Kuko ibyishimo bitanga bihita bishira vuba.

• Karubohidrati nziza: Ibinyampeke byuzuye nk'umuceri w'umukara, buckwheat, ingano, sayiri, imbuto nshya, imboga, ibinyamisogwe nk'amashu n'ibishyimbo.

Poroteyine yo gutera imbaraga no kwibanda ku bintu

Ibiribwa nk'inkoko, tuna, n'inkoko birimo aside amine yitwa tryptophan . Ibi nibyo bifasha ubwonko gukora serotonin yavuzwe haruguru. Iyo ukeneye gukomeza kwibanda no kwibanda, ni byiza kurya ifunguro rikungahaye kuri poroteyine. Gerageza gushyiramo poroteyine mu mafunguro yawe inshuro nyinshi ku munsi.

• Isoko nziza ya poroteyine: ibishyimbo, amashaza, lentile, inyama z'inka zidafite ibinure byinshi, foromaje nkeya, amafi, amata, inkoko, ibikomoka kuri soya, na yawurute.

Vitamine B n'indyo yo mu nyanja ya Mediterane

Ubushakashatsi bwakorewe muri Esipanye bwagaragaje ko kwiheba bikunze kugaragara ku bagabo batarya vitamine B folate (cyane cyane abanywa itabi), no ku bagore batarya vitamine B12 (cyane cyane abanywa itabi kandi badakora siporo).

Ubu bushakashatsi si ubwa mbere bugaragaza isano iri hagati y’izi vitamine n’ihungabana. Ariko, abashakashatsi ntibarasobanukirwa neza niba kubura intungamubiri bitera ihungabana, cyangwa niba ihungabana ritera kubura intungamubiri bitewe no kutarya neza.

Impamvu iyo ari yo yose, dushobora kubona izi vitamine zombi zo mu bwoko bwa B binyuze mu ndyo yo mu bwoko bwa Mediterane.

• Ibiribwa bikungahaye kuri folate: Ibinyamisogwe (ibishyimbo, ubunyobwa), imbuto nyinshi, n'imboga z'icyatsi kibisi (epinari, kale).
• Ibiribwa bikungahaye kuri vitamine B12: Ibikomoka ku matungo byose bifite ibinure bike, urugero nk'amafi n'ibikomoka ku mata bifite ibinure bike.

Imbaraga za vitamine D zituruka ku zuba

Ese wari uzi ko utwuma twa vitamine D tuboneka mu mubiri wose, harimo n'ubwonko bwacu? Ubushakashatsi buherutse gukorwa ku rwego rw'igihugu bwagaragaje ko abantu bafite ingano nke ya vitamine D bafite amahirwe menshi yo kurwara indwara yo kwiheba. Ushobora gutekereza ko iki atari ikibazo gikomeye kuko igihugu cyacu kidahabwa izuba ryinshi. Ariko abantu bakora mu nzu umunsi wose kandi ntibabone izuba ryinshi bashobora kugira iki kibazo.

Nubwo nta gitekerezo gisobanutse neza ku ngano ya vitamine D ukeneye, gufata vitamine D nyinshi si byiza. Bishobora kugira ingaruka ku rugero rwa kalisiyumu n'imikorere y'impyiko. Niba rero ukeka ko ufite ikibazo nk'iki, ni byiza kugana muganga kugira ngo akugire inama.

Ntiwibagirwe aya mabuye y'agaciro abiri!

Selenium

Ubushakashatsi bwagaragaje isano iri hagati y’urugero ruke rwa seleniyumu n’ihindagurika ry’amarangamutima . Inyongera ya seleniyumu isabwa buri munsi ku bantu bakuru ni mikorogarama 55. Ni byiza kuyikura mu biribwa aho kuyikura mu nyongeramusaruro.

• Ibiribwa bikungahaye kuri seleniyumu: Ibishyimbo n'ibinyamisogwe, inyama zitarimo ibinure byinshi, amata afite ibinure bike, imbuto (cyane cyane imbuto zo muri Brezili. Ariko ntukabirye kenshi cyangwa kenshi icyarimwe, kuko uburozi bwa seleniyumu bushobora kubaho), amafi yo mu nyanja (oysters, clams, sardines, crab), n'ibinyampeke byuzuye.

Aside y'ibinure ya Omega-3

Mu minsi ishize, abahanga mu bya siyansi bavumbuye ko indwara ikomeye yo kwiheba ikunze kugaragara mu miryango idakoresha omega-3 bihagije. Kandi ubundi bushakashatsi bwagaragaje ko abantu barya amafi make (ibiryo bikungahaye kuri omega-3) bashobora kurwara indwara yo kwiheba. Nk'inyongera, omega-3 nayo ni nziza cyane ku mutima wawe.

• Ibiribwa bikungahaye kuri omega-3: Amafi afite amavuta (salmon, sardine, na tuna), amavuta ya flaxseed, canola, na soya, imbuto z'ubunyobwa (cyane cyane walnuts), n'imboga z'icyatsi kibisi.

Ibiro byawe n'imibereho yawe nabyo ni ingenzi.

Abantu bafite umubyibuho ukabije bashobora kugira ikibazo cyo kwiheba. Kandi abantu bafite ikibazo cyo kwiheba nabo bashobora kugira umubyibuho ukabije. Abashakashatsi bemeza ko ibi biterwa n'impinduka mu budahangarwa bw'umubiri n'imisemburo ibaho iyo umuntu afite ikibazo cyo kwiheba.

Ku bw'amahirwe, gukurikiza indyo yuzuye, nk'uko twabiganiriyeho muri iyi nkuru, bizagufasha kugumana ibiro byiza.

Nanone, ibuka ko inzoga n'ibiyobyabwenge bigira ingaruka ku buryo butaziguye ku byiyumvo byawe no ku bitotsi byawe. Si ibyo gusa, ahubwo niba ufata imiti ivura kwiheba, bishobora no kugabanya ubushobozi bw'iyo miti. Ibinyobwa birimo kafeyine nka ikawa n'icyayi bishobora gutuma wumva udatuje kandi bikakugora gusinzira nijoro. Ni byiza kureka kunywa kafeyine nyuma ya saa sita z'amanywa.