Ese rimwe na rimwe ntujya wumva ubabaye? Ese urakazwa n'utuntu duto? Ese wumva urakaye gusa kandi ugahangayika? Hari igihe tutanabitekerezaho, ariko ibyo kurya buri munsi bishobora kugira ingaruka kuri ibi bintu. Impuguke mu mirire zivuga ko ibyo kurya bishobora kuduha cyangwa bikadusenya ibyishimo n'amahoro mu mutima mu gihe gito no mu gihe kirekire.
Mu magambo make, kugumana igipimo cy'isukari mu maraso yacu gihamye binyuze mu byo turya buri munsi, kandi kugumana sisitemu yacu y'igogora, ni ukuvuga sisitemu yacu y'igifu (GI), ifite ubuzima bwiza, ni ingenzi cyane ku byishimo byacu byo mu mutwe no ku mbaraga z'umubiri. Tekereza, iyo uriye isukari nyinshi, ifu nziza, nibindi, igipimo cy'isukari mu maraso yawe kizamuka gitunguranye hanyuma kikagabanuka. Ni nko kugenda mu igare rinini. Iyo ibi bibaye, ni ibisanzwe kumva utameze neza, urakaye, kandi unaniwe. Mu buryo nk'ubwo, iyo utariye neza bitewe n' 'indyo idasanzwe' abantu bamwe barya, ushonje, cyangwa iyo utanyoye fibre n'amazi bihagije kandi ugacika intege, sisitemu yawe y'igifu irahungabana. Ibi kandi bigira ingaruka ku buryo butaziguye ku byiyumvo byacu.
Nidufata gahunda yo kurya neza icyumweru ku kindi, ukwezi ku wundi, ntabwo tuzaba tudafite indwara gusa, ahubwo tuzaba tunishimye kurushaho. Urugero, intungamubiri ziri mu biribwa bimwe na bimwe zifasha mu kugena urugero rw'imisemburo nka serotonin, ituma twumva twishimye. Izindi ntungamubiri zirinda ububyimbirwe mu mubiri kandi zigafasha amaraso gutembera mu ngingo zose.
Ibyokurya n'ibinyobwa 6 byongera ibyishimo
Noneho reka turebe ibyo kurya n'ibinyobwa bitanga ibyishimo mu mutima no kunoza ibyiyumvo byacu.
1. Kurya ibiryo bikungahaye kuri vitamine B12 na aside folic (folate)
Vitamine B12 na aside folike ni vitamine ebyiri zifasha mu kwirinda indwara zo mu bwonko bwacu, indwara zo mu mutwe, ndetse n'indwara zo mu mutwe zibaho uko umuntu akura. Hari ibiribwa byinshi muri Sri Lanka bishobora guhuzwa n'ibi byombi.
- Aside folike ikunze kuboneka mu mboga z’icyatsi n’ibimera (epinari, kale, epinari) n’ibinyamisogwe (amashaza, ubunyobwa, ibishyimbo, lentile).
- Vitamine B12 ikunze kuboneka mu nyama, amafi, inkoko, n'ibiryo by'amata.
Tekereza ukuntu byaba byiza kongeramo epinari mu isupu y'ingore hanyuma ukayirya hamwe n'agace k'ifi n'umuceri. Cyangwa, inkoko irimo ibishyimbo. Dukoresheje ibintu byoroshye nk'ibi, dushobora kubona izi ntungamubiri zombi z'agaciro.
2. Menya neza ko ushyira imbuto n'imboga mu mirire yawe.
Imbuto n'imboga ni ibiryo by'ingenzi birimo vitamine, imyunyu ngugu, na antioxydants. Ubushakashatsi bwagaragaje ko abantu barya nibura imbuto n'imboga ebyiri ku munsi bafite amahirwe menshi yo kurwara indwara z'umutima kurusha abatazirya. Rero, ntukibagirwe gushyira ubwoko butandukanye bw'imbuto n'imboga mu mirire yawe buri munsi.
3. Kurya ibiryo bikungahaye kuri seleniyumu buri munsi
Selenium ni imyunyu ngugu y'ingenzi ikora nk'iy'ingufu zirwanya indwara mu mubiri wacu. Ubushakashatsi bwagaragaje ko stress ya oxidative mu bwonko ishobora kuba ifitanye isano n'ihungabana ryoroheje cyangwa riciriritse ku bantu bakuze. Selenium ishobora gufasha kugabanya iki kibazo.
Umuntu mukuru akeneye mikorogarama 55 za seleniyumu ku munsi. Reka turebe ibyo kurya dushobora kubikuramo.
| Ubwoko bw'ibiribwa | Ingero |
|---|---|
| Ibinyampeke byose | Amashu, umuceri w'umukara (umuceri w'umukara urimo ibinyampeke), buckwheat, umugati w'ibinyampeke byose |
| Ibiryo byo mu nyanja | Oysters, crabs, clams, tuna fish (kelavallo) |
| Ubunyobwa n'ibinyamisogwe | Ubunyobwa bwa Brezili, cashews, lentils, chickpeas |
| Inyama zitarimo ibinure | Inkoko idafite uruhu, inyama z'inka |
4. Kurya amafi iminsi mike mu cyumweru.
Ubushakashatsi bwinshi buherutse bwagaragaje ko abantu barya amafi afite ibinure buri gihe akungahaye kuri aside irike ya omega-3 bafite ibyago bike byo kurwara indwara yo kwiheba. Omega-3 ni ingirakamaro cyane mu kuvura indwara nko kwiheba nyuma yo kuvuka.
Amafi akungahaye kuri omega-3 ni sardine, herring, mackerel, tuna, na salmon.
5. Fata vitamine D buri munsi
Kubona izuba gato bituma wumva wishimye kandi umerewe neza, si byo se? Hari impamvu yabyo. Imirasire y'izuba ifasha uruhu rwacu gukora vitamine D. Ubushakashatsi bwagaragaje ko hari isano iri hagati y'urugero ruke rwa vitamine D n'indwara zo mu mutwe nka indwara y'ibihe n'indwara yo kwiheba ikomeye .
Hari ibiryo bike cyane birimo vitamine D. Kubwibyo, uburyo bwiza ni ukujya ku minota 15-20 yo kwitegereza izuba mu gitondo , ukarya ibiryo birimo vitamine D, kandi nibiba ngombwa, ukarya inyongera ya vitamine D nk'uko muganga yabigutegetse. Dushobora kubona vitamine D mu mafi afite amavuta nka salmon na tuna, umuhondo w'igi, n'amata, yawurute, n'ibinyampeke birimo vitamine D.
6. Ongera uryoherwe n'agace ka shokora yijimye.
Yego, wabyumvise neza. Kurya shokora yijimye bike bitera imbaraga mu gukora imiti yitwa endorphins mu bwonko bwacu. Si ibyo gusa, shokora yijimye ni nziza ku mutima. Ifasha kandi gukumira ibinure kwirundanya mu mitsi y'amaraso. Ariko ibuka ko atari shokora y'amata irimo isukari nyinshi, ahubwo ni shokora yijimye ifite kakao nyinshi ikwiriye ibi.
Ibiryo n'ibinyobwa bigutera kwishima
Nk’uko hari ibiryo bidushimisha, hari n’ibiryo bidutera kwishima no kutwumvisha amarangamutima. Reka turebe ibyo ari byo n’uko twabyitondera.
| Ingeso mbi | Ingaruka n'umuti |
|---|---|
| Ibyokurya birimo ibinure byinshi | Uretse indwara z'umutima, indyo irimo ibinure byinshi, nk'ibiryo bikaranze, ibiryo byihuse, n'inyama zitunganyijwe, ishobora kuba ifitanye isano no kwiheba. Kugabanya ibi bishobora gufasha kunoza ibyiyumvo. |
| Inzoga | Inzoga ni umuti ugabanya ububabare. Nubwo ishobora gutanga ibyishimo by'igihe gito mu rugero ruto, igira ingaruka ku turemangingo tw'imitsi, igahindura vuba uko umuntu yumva ameze, amaherezo igatera kwiheba. Ni ngombwa kugabanya cyangwa guhagarika burundu kunywa inzoga. |
| Kurenze urugero rwa kafeyine | Kafeyine ni ikintu gitera imbaraga. Nubwo icyayi na kawa bishobora kudutera imbaraga, iyo tunyoye cyane bishobora gutuma twumva dufite ubwoba kandi turakaye. Kafeyine, cyane cyane nimugoroba, ishobora kubangamira ibitotsi byawe. Kubura ibitotsi na byo ni impamvu ikomeye yo kurakara no kunanirwa umunsi ukurikiyeho. Niba ukunda kafeyine, gerageza kugabanya umubare w'ibikombe by'icyayi/ikawa unywa ku munsi. |
Hanyuma, ibuka ko ibyo turya bigira ingaruka ku mibiri yacu no ku bwenge bwacu. Indyo yuzuye kandi ifite intungamubiri ni yo nzira nziza yo kugira umubiri mwiza n'umutima wishimye. Niba ufite impinduka z'igihe kirekire mu byiyumvo byawe, cyangwa niba ufite ibimenyetso by'ihungabana, menya neza ko wagiye kwa muganga wawe kugira ngo akugire inama .
Ubutumwa bwo kujyana mu rugo
- Hari isano itaziguye hagati y'amarangamutima yawe n'ibiryo urya.
- Gukomeza kugira isukari mu maraso yawe ihamye ni ingenzi cyane kugira ngo wishime. Gabanya ibiryo birimo isukari nyinshi n'ifu nziza.
- Shyira mu ndyo yawe ibiryo bikungahaye kuri vitamine B12, aside folike, selenium, na aside fatty ya omega-3 (imboga rwatsi, imbuto, amafi, inyama) buri gihe.
- Kubona vitamine D mu gihe uhura n'izuba rya buri munsi mu gitondo.
- Ibiryo bikaranze, ibinure, inzoga, no kunywa kafeyine nyinshi bishobora kugira ingaruka mbi ku byiyumvo byawe.
- Niba ufite impungenge ku buzima bwawe bwo mu mutwe, ntuzigere ubyirengagiza. Shaka inama ku muganga w’inzobere mu by’ubuvuzi .
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.