Reka twige kuri ibi 'biryo byiza cyane' kugira ngo ubwonko bwawe bukomeze kuba bukiri buto kandi bufite ubuzima bwiza. (Ibiryo byongera ubwonko)

Uko tugenda dusaza, twumva ko atari imibiri yacu gusa ahubwo n'urwibutso rwacu n'uburyo dutekereza bihinduka gato, si byo se? Hari igihe ushobora gutekereza uti 'Oh, ndibagirwa ibintu cyane ubu.' Ariko se wari uzi ko bimwe mu biribwa turya buri munsi bishobora gufasha mu kugenzura gusaza k'ubwonko bwacu no kubukomeza nk'uko byari bimeze igihe twari tukiri bato? Ibi ni nk'imyitozo ngororamubiri ku bwonko. Uyu munsi, reka tuvuge kuri bimwe muri ibyo 'biryo biryoshye' bifitiye ubwonko akamaro.

Imbuto n'imboga bitanga imbaraga mu bwonko

1. Imbuto z'ubururu n'imbuto z'umuhengeri

Abaganga basetsa cyane bayita 'Brainberries', bivuze 'imbuto z'ubwonko'. Ubushakashatsi bwagaragaje ko imbuto nk'amabara y'ubururu zirinda ubwonko stress ya oxidative , ari nayo yangiza uturemangingo. Ibi bishobora kugabanya ingaruka zo kubura ubushobozi bwo kwibuka nka Alzheimer cyangwa dementia iterwa no gusaza.

Nubwo bigoye gato kubona imbuto z'ubururu muri Sri Lanka, dufite izindi zisimbura iza mbere. Imbuto z'umuhengeri n'iz'ubururu nk'imizabibu y'umuhengeri, dambala, madang, na jam y'umukara nabyo bifite uyu muco. Byaba byiza cyane turamutse twongeyeho imbuto nk'izo mu mirire yacu buri munsi.

2. Avoka

Avoka ni imbuto z'agaciro nk'imbuto z'ubururu ku buzima bw'ubwonko. Abantu benshi batekereza ko avoka irimo ibinure byinshi, kandi ni ukuri. Ariko yuzuyemo ibinure bitaruzura . Ibi ni ubwoko bw'ibinure 'byiza' byiza ku mutima kandi bigafasha amaraso gutembera neza.

Avoka kandi zifasha mu kugenzura umuvuduko w'amaraso. Umuvuduko ukabije w'amaraso ni impamvu ikomeye itera kugabanuka k'imikorere y'ubwonko. Ariko, kubera ko zifite karori nyinshi, ni byiza kongeramo kimwe cyangwa kimwe cya kabiri cya avoka ku ndyo yawe ku munsi.

3. Ingano

Pomegranate ni imbuto yuzuyemo antioxydants zikomeye. Muri make, izi antioxydants ni nk'abasirikare bakomeye barinda ubwonko radicals zidafite ishingiro , zikora nk'ingese kandi zikangiza uturemangingo tw'umubiri wacu. Ubwonko ni bumwe mu ngingo zishobora kwangirika cyane n'izi radicals zidafite ishingiro.

Niba unywa umutobe w'amakomamanga, ni byiza kuwukorera mu rugo, kuko ubwoko bugurwa mu iduka bushobora kuba burimo isukari yongewemo. Kunywa umutobe muto w'amakomamanga uvanze n'amazi ku munsi birahagije.

Ingufu z'ubwonko zituruka ku binure, imbuto n'ibinyampeke

4. Amafi afite amavuta

Amafi yo mu nyanja nini nka salmon, mackerel, sardine, herring, na herring yitwaIbiribwa bikungahaye kuri aside irike y’ingenzi ya omega-3. Izi omega-3 ni ingenzi ku mikorere myiza y’uturemangingo tw’ubwonko. Ndetse zigenzura kubyimba guke bibaho mu bwonko. Niba ushobora kongeramo agace k’ifi ifite amavuta mu mirire yawe kabiri cyangwa gatatu mu cyumweru, ni ishoramari rikomeye mu bwonko bwawe.

5. Imbuto n'imbuto

Imbuto nka cashew, ubunyobwa, amande, walnuts, imbuto z'ibihaza, imbuto z'ibihwagari, imbuto za sesame, n'imbuto za flax ni isoko nziza ya vitamine E. Ubushakashatsi bwagaragaje ko abantu bafite vitamine E nyinshi bagira ikibazo cyo kwibuka gito uko bakura.

Uretse kurya ibi, birakugirira akamaro iyo ubihinduyemo ikintu kimeze nk'amavuta y'ubunyobwa. Ariko guhitamo imbuto zidafite umunyu aho guhitamo iz'umunyu ni byiza kurushaho ku buzima bwawe. Kurya hafi imbuto nkeya z'ibi ku munsi birahagije.

6. Ibinyampeke byuzuye

Ibyokurya nk'umuceri w'umukara, amashu, buckwheat, sayiri, n'umugati w'ibinyampeke bigabanya ibyago byo kurwara indwara z'umutima. Nkuko twabivuze mbere, iyo umutima umeze neza, ubwonko nabwo buba bwiza. Kubera ko ubwonko bubona amaraso bukeneye.

Izi ngano kandi zifasha mu gutuma urugero rw'isukari mu maraso, cyangwa urugero rwa glucose , rugumana ireme. Ubwonko bumeze nk'umuyoboro w'imodoka. Bukeneye lisansi ihoraho, cyangwa glucose. Kubera ko ubwonko budashobora kubika glucose, bwishingikiriza ku gutanga ingufu zihoraho ziva mu maraso. Ingano zose zitanga izo ngufu zihoraho.

7. Ibishyimbo

Ibinyamisogwe nk'amashu, ibishyimbo, ibishyimbo bya mung, ibishyimbo, n'ibishyimbo nabyo ni byiza cyane ku bwonko. Kimwe n'ibinyampeke byuzuye, ibi bifasha mu kugabanya urugero rw'isukari mu maraso. Bityo, ubwonko bubona imbaraga bukeneye buri gihe. Ibi kandi birahendutse kandi biroroshye kubibona. Ongeraho hafi kimwe cya kabiri cy'igikombe cyabyo mu mirire yawe ku munsi.

Reka tugaburire ubwonko mu buryo bushimishije

8. Icyayi gishya gitetse

Kunywa ibikombe bibiri cyangwa bitatu by'icyayi gishyushye gitetse ku munsi bishobora gufasha ubwonko bwawe gukora ibitangaza. Ingano nto ya kafeyine mu cyayi ifasha gutuza ubwonko, kongera kwibuka no kongera ibyiyumvo. Icyayi gifite kandi antioxydants zikomeye zitwa catechins , zifasha no guteza imbere imigendere myiza y'amaraso.

Ariko ibuka ko ubu bwiza buboneka gusa mu cyayi gishya gitetse. Icyayi cy'ifu kiri mu macupa cyangwa icyayi cy'ifu ntabwo gitanga izi nyungu. Icyayi cyacu gisanzwe gikozwe mu mababi y'icyayi kirahagije kuri ibi.

9. Shokora yijimye

Hanyuma, reka tuvuge ku kintu abantu bose bakunda. Shokora yijimye ni nziza cyane ku bwonko. Ariko ibi ntabwo ari shokora y'amata, ahubwo ni shokora yijimye ifite igipimo cya kakao kinini (70% cyangwa kirenga) kandi ikagira uburyohe busharira.

Zirimo antioxydants zikomeye. Zirimo kandi ibintu karemano bifasha gutuza ubwonko, nka kafeyine nke. Icy'ingenzi kurushaho, shokora yijimye itera imbaraga mu gukora endorphins , imiti karemano ishimisha umubiri wacu.

Uretse iyi ndyo, gusinzira bihagije, gukora imyitozo ngororamubiri buri munsi, no gukomeza ubwenge bwawe gukora cyane (nk'uko gusoma ibitabo, gukemura ibibazo by'amayobera) nabyo ni ingenzi cyane ku buzima bw'ubwonko. Ni byiza kuvugana na muganga wawe niba ufite ikibazo cy'uburwayi cyangwa mbere yo kugira impinduka zikomeye ku mirire yawe.