Ibiryo byongera amarangamutima: Ese twavuga kuri ibi?

Twese tugira ibihe mu buzima bwacu twumva tumeze nk'aho turi mu kajagari, si byo se? Muri iyo minsi, turarakara no ku kintu gito cyane, tukumva tubabaye, kandi nta kintu twifuza gukora. Wenda biterwa nuko ushonje, cyangwa wenda umubiri wawe udafite intungamubiri. Ariko se wari uzi ko bimwe mu biribwa turya bifite ubushobozi butangaje bwo kunoza ibyiyumvo byacu?

Siyansi iracyarimo kwiga byinshi ku buryo ibiryo bigira ingaruka ku byiyumvo byacu. Ariko ibyo tumaze kwiga kugeza ubu byaduhaye ibimenyetso byiza. Muri make, impinduka mu byo turya zigira ingaruka ku miterere, shimi, n'imikorere y'ubwonko bwacu. Ibi bigira ingaruka ku myitwarire yacu n'amarangamutima yacu. Reka turebere hamwe uburyo ibiryo bishobora kudufasha kugumana ibyishimo.

Ibiryo bishobora kugufasha kongera ibyishimo byawe

Gerageza gushyiramo ibitekerezo byinshi bikurikira mu buzima bwawe uko bishoboka kose. Ibi bizakuzanira inyungu nyinshi atari ku byiyumvo byawe gusa, ahubwo no ku buzima bwawe muri rusange.

1. Ese tuzamenyera kurya amafi?

Ongeraho aside irike ya omega-3 mu ndyo yawe. Izi ziboneka mu mafi no mu biribwa bimwe na bimwe by’ibimera. Abashakashatsi basanze izi omega-3 zituma umuntu ahora yumva neza kandi zikagira uruhare runini mu mibereho myiza yo mu mutwe.

Tekereza kuri ibi: Ubushakashatsi buherutse gukorwa bwagaragaje ko kurya amafi bifitanye isano no kugira ubuzima bwiza bwo mu mutwe. Bwagaragaje kandi ko iyo amashereka y'ababyeyi bashya arimo DHA nkeya (omega-3 iboneka mu mafi), baba bafite ibyago byinshi byo kurwara indwara yo kwiheba nyuma yo kubyara.

Niba udakunda kurya amafi, ushobora no kwita ku bimera bikungahaye kuri omega-3. Imbuto z'ifu y'ifu ni isoko nziza. Kongeramo ikiyiko kimwe cya omega-3 ku ifunguro ryawe ku munsi ni byiza ku bantu benshi. Ariko, niba utwite, wonsa, cyangwa ufite izindi mpungenge z'ubuzima, banza ubaze muganga wawe mbere yo kuyakoresha. Byongeye kandi, amavuta ya canola, purslane, cauliflower, ibishyimbo bitukura, na broccoli nabyo birimo omega-3.

2. Ifunguro rya mu gitondo rifite ireme ni ngombwa!

Ntukigere usimbuka ifunguro rya mu gitondo. Rya ifunguro rya mu gitondo ryuzuye buri munsi ririmo karubohidrati yuzuye, hamwe na fibre , intungamubiri, poroteyine nkeya, n'ibinure byiza. Ubushakashatsi bwerekana ko kurya ifunguro rya mu gitondo buri munsi bitera imbaraga mu buryo bw'ibyiyumvo gusa, ahubwo binatuma kwibuka birushaho kuba byiza, biguha imbaraga nyinshi umunsi wose, kandi bigatuma wumva utuje.

3. Ongeraho ibiryo bikungahaye kuri seleniyumu

SeleniumSelenium ni imyunyu ngugu ifitiye ubwonko bwacu akamaro kanini. Ubushakashatsi bwinshi bwagaragaje isano iri hagati y’urugero ruke rwa selenium mu mubiri n’ibyiyumvo bibi. Nubwo impamvu nyayo y’ibi idasobanutse neza, abashakashatsi bavumbuye ibimenyetso bimwe na bimwe. Iyo umubiri wacu ubuze selenium, ubwonko bugerageza kugumana selenium ihagije uko bishoboka kose. Kubwibyo, abahanga mu bya siyansi bizera ko selenium igira uruhare runini mu mikorere y’ubwonko.

4. Niba ufite umubyibuho ukabije gato, gabanya ibiro buhoro buhoro.

Niba ufite umubyibuho ukabije, ubushakashatsi bumwe na bumwe bwerekana ko kugabanya ibiro buhoro buhoro ariko buhoro buhoro bishobora kugufasha kunoza ibyiyumvo byawe. Ariko kurya indyo idasanzwe si wo muti. Kugabanya karori na karubohidrati mu buryo butunguranye bishobora gutera umujinya. Niyo mpamvu ari ngombwa kugabanya ibiro buhoro buhoro, hamwe n'indyo nziza n'imyitozo ngororamubiri.

Ni gute twakongera 'neurotransmitter' yacu, serotonin?

Serotonin ni igikoresho cy’ubwonko mu bwonko bwacu.. Nkunda kubyita "ibintu bitera kwishima". Muri make, byohereza ubutumwa "bwiza" mu bwonko bwacu. Uko urugero rwa serotonin mu maraso yacu ruri hejuru, ni ko imitekerereze yacu irushaho kuba myiza. Mu buryo nk'ubwo, iyo urugero rwa serotonin ruri hasi, imitekerereze ishobora kwiheba kandi amarangamutima y'ubukana ashobora kwiyongera.

Ibintu byinshi bigize ibyo kurya dushobora kugira ingaruka ku rugero rwa serotonin.

• Tryptophan: Iyi ni aside amine. Uko tryptophan yinjirira mu bwonko niko serotonin ikorwa cyane mu bwonko. Nubwo tryptophan iboneka mu biribwa byose bikungahaye kuri poroteyine, kurya ibi biribwa byinshi bishobora kuyibuza kugera mu bwonko. Ibi biterwa nuko bigorana guhangana n'izindi aside amine kugira ngo zirenge urubibi rw'amaraso/ubwonko. Igitangaje ni uko kurya ibiryo birimo karubohidrati byongera amahirwe ko tryptophan yinjira mu bwonko.

• Karubohidrati: Isano iri hagati ya karubohidrati na serotonin ni inkota ifite ubugi bubiri. Dukeneye karubohidrati, cyane cyane ibinyampeke byuzuye, ibishyimbo, imbuto n'imboga, bikungahaye kuri fibre n'izindi ntungamubiri. Ariko abantu bamwe, cyane cyane abagore, bahitamo kurya ibiryo birimo karubohidrati nyinshi iyo bashaka kumva bameze neza. Ibi bishobora gutuma umuntu yiyongera ibiro.

• Aside folike (aside folike / Folate): Iyo tutabonye aside folike ihagije mu mirire yacu, urugero rwa serotonin mu bwonko rushobora kugabanuka. Ubushakashatsi bumwe bwerekana ko gufata inyunganiramirire ya aside folike no kurya ibiryo bikungahaye kuri aside folike (epinari, lentile, imboga) bishobora gufasha bamwe mu bantu bafite ikibazo cyo kwiheba.

• Inzoga: Si ngombwa ko uba umuhanga kugira ngo wumve ko inzoga atari ikintu kigabanya ibyiyumvo, si byo se? Kugira ngo wirinde kumva ubabaye igihe cyose, ni ngombwa kwirinda kunywa inzoga nyinshi . Hari kandi ibimenyetso bya siyansi bigaragaza ko hari isano iri hagati y’imikorere mibi ya serotonin, ibyiyumvo bibi, no kunywa inzoga nyinshi.