Twese dukunda ibihe by'iminsi mikuru nk'Ubunani na Noheli. Ariko iyo utekereje ku kazi kenshi, kwihuta, imihangayiko, no kunanirwa kugenzura ibiryo byawe bizana nabyo, bishobora kukugora cyane, sibyo? Ntushaka ko iyi mihangayiko n'ubwiyongere bw'ibiro byangiza ibyishimo byawe by'iminsi mikuru. Uyu munsi, reka tuvuge ku ngeso zo kurya zishobora kugufasha kunoza ibyiyumvo byawe mu gihe wumva ufite imihangayiko, ndetse no kugufasha kugenzura ibiro byawe. Ibi bizagufasha kumva utuje kandi utuje mu gihe cyose cy'iminsi mikuru.
Ni gute urugero rw'isukari mu maraso rugira ingaruka ku byishimo byawe?
Uburyo bwiza bwo guhangana n'imihangayiko n'inshingano zo mu minsi mikuru ni ugukomeza urwego rw'amarangamutima n'ingufu zawe ruhamye. Ntabwo uzumva woroshye gusa, ahubwo uzaba udakunze kurya cyane.
Mu magambo make, iyo duhisemo ibiryo binyurwa n'imibiri yacu byoroshye, igipimo cy'isukari mu maraso yacu gikomeza kuba kimwe, aho kuzamuka no kugabanuka mu buryo butunguranye . Ibi bifasha cyane mu kugenzura amarangamutima yacu. Tekereza ku ifi cyangwa inkoko irimo umuceri w'ibishyimbo, cyangwa ikintu nk'isupu y'ingore irimo umugati wa kurakkan, cyangwa isupu y'ibishyimbo cyangwa ibishyimbo bibisi. Ibi ni karubohidrati cyangwa karubohidrati nziza bivanze na poroteyine tugomba guhitamo.
Ariko iyo turiye ibiryo bigogorwa vuba, nk'imigati n'amata bikozwe mu isukari, ifu y'umugati, isukari mu maraso yacu irazamuka mu buryo butunguranye hanyuma ikagabanuka mu buryo butunguranye. Iyo isukari mu maraso yacu igabanutse, dutangira kumva turakaye, dufite impungenge, kandi dushonje cyane . Hanyuma dufata shokora cyangwa bombo itugeraho. Ibi bituma twongera gufatirwa mu ruhererekane rw'isukari nyinshi mu maraso.
Ubutabire bwo 'kwiyumvamo neza' - Dushimishe ubwenge bwacu dukoresheje Serotonin
Indyo irimo poroteyine nyinshi ishobora kugufasha kugabanya ibiro, ariko ntabwo izagushimisha. Ibi biterwa nuko imibiri yacu ikeneye chemical yitwa serotonin, ituma twumva twishimye.
Mu magambo make, 'Serotonin' ni "ikintu gituma umuntu yumva amerewe neza" mu bwonko bwacu.
Ibikoresho fatizo bikenewe kugira ngo iyi 'Serotonin' ikoreshwe ni aside amine 'Tryptophan'. Karubohidrati ni nk'imodoka ijyana iyi 'Tryptophan' mu bwonko. Iyo urugero rw'isukari mu maraso yawe rugabanutse, bivuze ko iyo ingano ya karubohidrati igabanutse, ingano ya 'Tryptophan' ijya mu bwonko nayo igabanuka. Ingaruka zabyo ni izihe? Amarangamutima yawe aragabanuka mu buryo butunguranye.
Mu by’ukuri, ubushakashatsi bwagaragaje ko gukurikiza indyo irimo karubohidrati nke cyane mu gihe cy’ibyumweru bibiri gusa byongera umunaniro ku bantu bakuru bafite umubyibuho ukabije kandi bikagabanya ishyaka ryabo ryo gukora siporo.
Ikinyabutabire cyitwa `Serotonin` nacyo kibuza kwiyongera ibiro. Ibyo bikora bite? Iyo umaze kurya bihagije, byohereza ikimenyetso cyo "guhaga bihagije" mu bwonko, kandi bigabanya ubushake bwo kurya.
Dufate ingamba zo kurwanya ihindagurika ry'amarangamutima riterwa n'imihangayiko.
Ubusanzwe turavuga ngo wirinde isukari kandi irimo karubohidrati. Ariko iyo wumva ufite stress cyangwa urakaye ku manywa, ukeneye igisubizo cyihuse.
Impuguke zivuga ko "Niba wumva ubabaye ku manywa, fata akantu gato karimo karubohidrati gusa." Ibi biterwa nuko kurya poroteyine irimo karubohidrati bibangamira ikorwa rya serotonin. Amafunguro arimo ibinure byinshi agabanya igogora.
Iyo wumva ufite stress, kurya isukari yoroshye kandi igogora vuba, cyangwa karubohidrati, mu by'ukuri ni bwo buryo busanzwe umubiri wawe uhangana n'iyo stress. Ariko ibuka ko utakongeramo poroteyine cyangwa ibinure.
Uburyo bwiza bwo guhangana n'ubu bwoko bw'imihangayiko ya nyuma ya saa sita ni ukurya utuntu duto twa karubohidrati nkeya kandi zishobora kugogorwa vuba . Urugero, ikirayi gitetse, popcorn irimo umunyu, biscuit ya cracker irimo ibinure bike, cyangwa ibinyampeke bifite ibinure bikeya birimo fibre nyinshi.
Nyuma y'iminota 20 urya ibi, ubwonko bwawe butangira gukora 'Serotonin', igenzura icyifuzo cyo kurya ibyo biribwa birimo isukari nyinshi kandi birimo ibinure byinshi. Rero, muri ibyo bihe, jya urya utuntu duto nk'utwo hanyuma wiyibagize ukora ikindi kintu ukunda.
Izindi byokurya n'ingeso z'ingenzi kugira ngo umutima wawe ugire ibyishimo
Uretse karubohidrati, ubushakashatsi bwagaragaje ko hari izindi ntungamubiri nyinshi n'ingeso nziza ku buzima bishobora gufasha mu kubungabunga amarangamutima yacu, ndetse no kugabanya kwiheba.
| Igice cy'intungamubiri | Ubwoko bw'ibiribwa dushobora kugura |
|---|---|
| aside irike ya Omega-3 | Izi ni ubwoko busanzwe bw'amafi (nka salmon, mackerel, tuna, sardine), imbuto z'ururabo, imbuto nk'amakashe, n'imboga z'icyatsi kibisi. |
| Vitamine B-12 | Inyama n'amafi, ibiryo by'amata bifite ibinure bike. |
| Selenium | Ibiryo byo mu nyanja, imbuto z'ubunyobwa, inyama zitarimo ibinure byinshi, ibinyampeke byuzuye, ibishyimbo, amata adafite ibinure byinshi. |
Kurya amafunguro make kenshi.
Kurya amafunguro make y’ibiribwa bizima umunsi wose bishobora gufasha mu gutuma igipimo cy’isukari mu maraso yawe kidahinduka. Ibi bishobora gufasha mu kwirinda impinduka mu byiyumvo ziterwa n’ibiryo. Gerageza kurya ifunguro rito cyangwa utuntu duto buri masaha atatu cyangwa ane .
Izindi nama zo kugenzura kwiyongera kw'ibiro mu gihe cy'iminsi mikuru
Kurya indyo yuzuye mu gihe cy'iminsi mikuru ntibizagutera imbaraga gusa, ahubwo bizanagufasha kugenzura kwiyongera kw'ibiro. Gerageza izi nama.
- Ntukigere usiba ifunguro rya mu gitondo! Iyo usibye ifunguro rya mu gitondo, nta kintu na kimwe uzarya umunsi wose kizagufasha. Ubushakashatsi bwagaragaje ko abantu barya ifunguro rya mu gitondo bagira amarangamutima meza n'imbaraga nziza umunsi wose.
- Nywa amazi menshi. Ikimenyetso cya mbere cyo kubura amazi ni umunaniro. Niba wumva unaniwe, nywa ikirahuri kimwe cyangwa bibiri by'amazi mbere yo gufata agasanduku k'amabombo kugira ngo urebe niba ugifite inzara.
- Nywa amata adasukuye. Arimo aside amine `Tryptophan' yongera ubwonko hamwe na karubohidrati karemano bifasha kuyatwara mu bwonko. Amata kandi ni ikinyobwa cyiza cyo kongera amazi mu mubiri mbere na nyuma y'imyitozo ngororamubiri.
- Irinde inzoga mu gihe cy'iminsi mikuru. Nubwo kunywa inzoga bishobora gutuma wumva utuje igihe gito, bishobora kubangamira ibitotsi byawe, kongera imihangayiko no kongera imihangayiko. Si uburyo bwiza bwo kunoza ibyiyumvo byawe.
- Aho gukoresha shokora na biscuits birimo ibinure byinshi, shyira crackers zifite ibinure bike, popcorn, na crackers zifite umunyu mwinshi ku meza.
Ubutumwa bwo kujyana mu rugo
- Kugira ngo ugire isukari ihoraho mu maraso ni ingenzi cyane kugira ngo ugire ibyiyumvo byiza. Kugira ngo ubigereho, hitamo karubohidrati zoroshye gusya kandi zirimo ibinyampeke byuzuye.
- Karubohidrati ni ingenzi mu gukora ikinyabutabire cya 'Serotonin' mu bwonko.
- Iyo wumva ushaka kurya bitewe n'umuhangayiko, genzura urya utuntu duto kandi dufite ibinure bike.
- Shyiramo ibiryo bikungahaye kuri omega-3, vitamine B-12, na selenium (amafi, imbuto, imboga, ibiryo by'amata) mu ndyo yawe.
- Kurya ifunguro rya mu gitondo, kunywa amazi menshi, no kwirinda inzoga ni ingenzi cyane ku buzima bwawe bwo mu mutwe no ku mubiri.
- Niba ukomeje kugira ibibazo by’amarangamutima cyangwa stress nubwo wakurikije aya mabwiriza, menya neza ko wabiganiriyeho na muganga wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.