Ese hari igihe wumva utari mwiza bihagije, ko ntacyo ushaka gukora, kandi ko icyizere cyawe cyagabanutse kikagera kuri zeru? Akenshi dutekereza ko ibi biterwa n'ibintu bibaho mu buzima bwacu, ibibazo byo ku kazi, cyangwa izindi ngaruka zo hanze. Ariko se wari uzi ko ibiryo turya buri munsi bifite ubushobozi butangaje bwo kugenzura ibyishimo byacu, amahoro yo mu mutima, no kwigirira icyizere? Yego, ni ukuri. Ibyo turya bigira ingaruka ku bwonko bwacu.
Isano iri hagati y'imisemburo y'ibyishimo mu bwonko, 'DOSE', n'ibiryo
Mu magambo make, ubwonko bwacu bugizwe n'ibintu bitera kumva twishimye, dutuje kandi dufite icyizere. Ibyo tubyita 'imisemburo itera kumva neza'. Hari ubwoko bune bw'ingenzi bw'iyi misemburo. Ni Dopamine, Oxytocin, Serotonin, na Endorphins. Inyuguti za mbere z'iyi misemburo enye zirahuzwa zigakora ijambo 'DOSE'.
Iyo iyi misemburo ya 'DOSE' ikozwe mu mibiri yacu ku rugero rukwiye, twumva twishimye, turuhutse, tunyuzwe kandi dufite icyizere. Rero, kimwe mu bintu byiza twakora kugira ngo twongere umusaruro w'iyi misemburo ni ukurya indyo yuzuye intungamubiri.
Igitangaje ni uko 90% bya 'hormone y'ibyishimo' yacu, serotonin, ikorerwa mu bwonko bwacu, ahubwo ikorerwa mu buryo bw'igogora, ni ukuvuga mu mara yacu. Ibi bigaragaza isano iri hagati y'ubuzima bw'amara yacu n'ubuzima bwo mu mutwe.
None se ni izihe ntungamubiri zifasha mu gukora iyi misemburo ya 'DOSE'? Intungamubiri nka Omega-3, Magnesium, Vitamine C, Thiamine (Vitamine B1), Folate (Vitamine B9), na Selenium ni ingenzi kuri ibi.
Ingeso 5 zo kurya zituma umuntu yigirira icyizere
Noneho reka turebe uko twakongera izi ntungamubiri mu mirire yacu no kongera icyizere cyacu. Dore intambwe zimwe na zimwe zoroshye ushobora gukurikiza.
1. Wuzuze umunsi wawe imbuto n'imboga nshya.
Iki ni ikintu twese twumvise mbere. Ariko tugomba gusobanukirwa ukuri kwa siyansi kuri byo. Ubushakashatsi bwagaragaje ko abantu barya imbuto n'imboga iminsi 6 cyangwa 7 mu cyumweru bafite urwego rwo hejuru rw'ubuzima bafite ibyishimo n'ibyishimo.
Cyane cyane shyiramo imbuto n'imboga z'amabara atandukanye mu mirire yawe.
- Vitamine za folate na B ziboneka mu mboga z’icyatsi (epinari, kale) n’imbuto z’indimu (amacunga, tangerines, indimu) bifasha mu gukora serotonin.
- Vitamine C, iboneka mu mbuto nka kiwi, amacunga na guava , izwi kandi nka hormone y'urukundo.Ni ingenzi cyane mu gukora oxytocin .
2. Ntiwibagirwe ibiryo bikungahaye kuri omega-3
Aside y'ibinure ya Omega-3 ni ingirakamaro cyane ku buryo bworoshye bwo mu bwonko bwacu. Ifasha mu kunoza amarangamutima, kugabanya stress, no kunoza imikorere y'ubwonko.
Kurya amafi byibuze kabiri mu cyumweru ni uburyo bwiza bwo kubona omega-3. Amafi afite amavuta nka salmon, mackerel, na sardine ni amahitamo meza. Byongeye kandi, walnuts, imbuto za flax, n'imbuto za chia nazo zikungahaye kuri omega-3.
3. Reka dukore urutonde rw'ibiribwa bizana 'Icyizere'
Ubutaha ugiye mu iduka ry'ibiribwa, tekereza kugabanya kurya ibiryo bipfunyitse kandi byatunganyijwe. Ahubwo, ongeramo ibi biribwa bizima kandi byongera icyizere ku rutonde rwawe.
| Intungamubiri | Amasoko y'ibiribwa ahari |
|---|---|
| Karubohidrati nziza (Karubone nziza) | Ibi byongera urugero rwa serotonin. Urugero: Amashu, quinoa, ubunyobwa, umuceri w'umukara, umugati w'ibinyampeke byose. |
| Vitamine D | Bigabanya stress no kwiheba. Urugero: yawurute, amagi, ibihumyo, amata yongewemo vitamine D. |
| Acide ya Alpha-linolenic | Ni ingenzi cyane ku buzima bw'ubwonko. Urugero: Imbuto za Walnuts. |
| Manyeziyumu | Salimoni, imizabibu, imineke, avoka, cashew, imboga z'icyatsi. |
| Thiamine (B1) | Ibinyampeke bikungahaye ku ntungamubiri, umugati, lentile. |
| Selenium | Imbuto za Brezili - imwe cyangwa ebyiri ku munsi zirahagije, amafi ya tuna. |
4. Shyiramo ibirungo mu biryo byawe.
Si iyo dukora siporo gusa, ahubwo no iyo turya ikintu gishyushye, imibiri yacu irekura imisemburo yitwa endorphins. Endorphins ni imiti igabanya ububabare karemano ifasha kugabanya stress no kwigirira icyizere. Bityo rero ntutinye kongeramo ibirungo bike mu biryo byawe. Ikintu nk'isosi y'urusenda rushyushye, isupu y'amafi ishyushye, cyangwa curry y'imboga bizagufasha kuzamura ibyiyumvo byawe.
5. Uburyo urya nabwo ni ingenzi!
Ntabwo ari ukurya ibiryo bifite intungamubiri gusa, ahubwo uburyo turya n'ibidukikije tubamo bigira ingaruka ku buzima bwacu bwo mu mutwe.
- Kurya n'abo ukunda: Hari ibyishimo byinshi mu kwishimira amafunguro uri kumwe n'umuryango n'inshuti magara kuruta kurya wenyine.
- Ibiryo bigarura ibihe byiza: Hari ibiryo bigarura ibihe byiza byo mu bwana bwacu. Tekereza ku ifunguro mama wawe yaguteguriraga. Gusubiramo no kurya iryo funguro ryiza nabyo bishobora kuzana kumva ushaje. Ariko ibuka, irinde ibiryo birimo isukari nyinshi . Ahubwo, hitamo ikintu cyiza nk'agace k'umugati urimo igitoki n'amavuta y'ubunyobwa mama wawe yateguraga.
Rero, hitamo neza ibyo urya kandi uhe icyizere cyawe imbaraga. Ushobora kugera ku musaruro munini ukoresheje impinduka nto.
Ubutumwa bwo kujyana mu rugo
- Ubuzima bwawe bwo mu mutwe no kwigirira icyizere bifitanye isano itaziguye n'ibiryo urya.
- Fata indyo irimo intungamubiri zongera 'imisemburo y'ibyishimo' mu bwonko (DOSE).
- Shyiramo imbuto nshya, imboga, omega-3, n'ibinyampeke byuzuye mu mirire yawe ya buri munsi.
- Gabanya ibiryo byatunganyijwe n'ibiribwa birimo isukari nyinshi uko bishoboka kose.
- Uburyo urya nabwo ni ingenzi; kurya hamwe n'umuryango, kurya ibiryo byiza bigarura ibihe byiza, byongera imibereho myiza yo mu mutwe.
- Niba ufite impungenge ku buzima bwawe bwo mu mutwe cyangwa imirire yawe, ni ngombwa cyane kuvugana na muganga no gusaba inama.
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