Ese ubabara mu nda iyo ugomba gukora ikizamini, iyo ugomba kujya mu kizamini cy’akazi, cyangwa iyo ufite ikibazo mu rugo? Cyangwa rimwe na rimwe wumva uhaze nta mpamvu kandi nta pfa yo kurya ufite? Benshi muri twe turabyibagirwa, tukibwira ko ari ibisanzwe, "Ibi bibaho bitewe no guhangayika." Ariko se wari uzi ko ibi bibazo biri mu nda yawe bifitanye isano itaziguye n'ibibazo biri mu mutwe wawe, ni ukuvuga stress n'imihangayiko ? Ibi si umugani. Hari ibisobanuro bikomeye bya siyansi inyuma y'ibi. Uyu munsi, reka tuganire kuri iyi sano itangaje iri hagati y'amara yacu n'ubwonko bwacu.
Ni iyihe sano iri hagati y'amara n'ubwonko?
Mu magambo make, amara yacu si umuyoboro usya ibiryo gusa. Ni sisitemu igoye cyane. Abashakashatsi bayita "ubwonko bwacu bwa kabiri." Ese ibyo ntibitangaje? Ibyo biterwa nuko amara yacu, kuva mu muhogo aho tumira ibiryo kugeza ku muhogo aho twiyuhagira , atwikiriwe n'urusobe rw'uturemangingo tw'imitsi turenga miliyoni 100. Ibi ni byo twita Sisitemu y'imitsi yo mu nda ( ENS) mu buvuzi.
Kimwe n'ubwonko n'umugongo biri mu mutwe wacu, sisitemu y'imitsi iri mu mara yacu ifite n'uturemangingo tw'imitsi ('Neurons') n'uturemangingo tw'imitsi (' Neurotransmitters' ). Aba "Neurotransmitters" ni nk'intumwa zitwara amakuru mu mubiri wacu. Iyi ni yo mpamvu habaho itumanaho rihoraho, ni ukuvuga ikiganiro, hagati y'ubwonko bwacu n'uturemangingo tw'amara. Iri sano rigira ingaruka zitaziguye ku igogora ryacu gusa, ahubwo rinagira ingaruka ku byiyumvo byacu no ku buryo dutekereza.
Ubu 'bwonko bwa kabiri' bukora bute?
Iyi mitsi yo mu mara yacu igenzura inzira yose yo gusya. Kuva ku kumira ibiryo, kurekura imisemburo yo kubisya, kubigabanyamo uduce duto, kugenzura amaraso akenewe kugira ngo intungamubiri zinjire mu maraso, no gukuraho imyanda mu mubiri nk'umwanda, byose bigenzurwa na ENS.
Mu gihe kirekire, abaganga batekerezaga ko ibibazo by’ubuzima bwo mu mutwe nko kwiheba no guhangayika ari byo bitera indwara y’imitsi itera kubabara mu gifu, kubyimba inda, kuribwa mu nda no gucibwamo. Hari ukuri kuri iyo nkuru. Ariko ubushakashatsi bushya bwagaragaje ko bishobora no kuba ukundi.
Ibyo bivuze ko niba ubuzima bw'amara yacu butari bwiza, bushobora kugira ingaruka zitaziguye ku buzima bwacu bwo mu mutwe, bugahindura amarangamutima yacu, ndetse bugatuma twumva turakaye kandi tubabaye.
Amakuru ahererekanwa hagati y’amara n’ubwonko binyuze mu buryo bw’imitsi n’imisemburo. Hariho kandi isano ikomeye hagati ya bagiteri nziza ziri mu mara yacu (gut microbiome) n’ubudahangarwa bw’umubiri wacu. Ibi byose hamwe bigira ingaruka ku buzima bwacu bwo mu mutwe muri rusange. Ubu byagaragaye ko ibibazo muri uru rwego bishobora kuba bifitanye isano ku rugero runaka n’indwara nka `(Parkinson)` na `(Alzheimer)`.
Ibibazo byo mu nda biterwa n'umuvuduko
Iyo wumva ufite ubwoba, uhangayitse, cyangwa ufite stress, umubiri wawe urekura imisemburo n'ibindi binyabutabire. Ibi bigira ingaruka ku buryo butaziguye ku buryo bw'igogora ryacu. Ibi bishobora kwangiza bagiteri nziza ziba mu mara yacu zikadufasha gusya ibiryo. Bishobora kandi kugabanya umuvuduko w'umubiri w'ibinyabutabire. Uku kudahuza kw'ibinyabutabire bishobora gutera ibimenyetso bitandukanye by'igifu.
| Ibimenyetso bisanzwe | Ibisobanuro byoroshye |
|---|---|
| Kudakora neza kw'igogora | Kumva uremereye kandi utameze neza mu nda udakoresheje ibiryo. |
| Kubabara mu nda no kurwara impiswi | Stress ituma amara akora vuba kandi bigatera kubyimba. |
| Indwara y'amara iterwa n'uburakari (IBS) | Kubabara mu gifu, kubyimba inda, kuribwa mu nda no gucibwamo birasimburana. Ibi bishobora kwiyongera bitewe n'imihangayiko. |
| Impatwe | Stress igabanya umuvuduko w'amara kandi bigatuma bigorana kwituma. |
| Kubura ubushake bwo kurya cyangwa inzara ikabije | Hari abantu badashaka kurya kubera stress, abandi bumva bashaka kurya cyane. |
| Isesemi | Kumva ushaka kuruka. |
None se twakomeza dute kugira ubuzima bwiza bw'amara?
Hari ibintu bike byoroshye ushobora gukora kugira ngo utsinde ibi bibazo kandi urusheho kunoza ubuzima bw'amara n'ubwo mu mutwe.
1. Reka ibiryo bigogore neza
Nyuma yo kurya ifunguro, ni ngombwa cyane ko umubiri wawe uba mu mutuzo no mu gifu kugira ngo uryoherwe neza. Iki ni cyo gihe imitobe yo mu gifu ikenewe kugira ngo igogore ibiryo ikorwa neza. Iyi mitobe ifasha umubiri kwinjiza vitamine, imyunyungugu, n'intungamubiri mu biribwa turya.
2. Witondere ibyo urya n'ibyo unywa.
Hari imvugo ivuga ngo 'Uri icyo urya' . Ni ukuri. Rya ibiryo byinshi bifatika kandi bifite intungamubiri. Irinde ibiryo by'isuku nke, ni ukuvuga umuceri ukaranze , ufite amavuta n'ibirungo. Niba ushonje iyo uri hanze, shyira ikintu nk'akabari k'imbuto cyangwa granola hafi yawe. Nanone, iyo urya, gerageza kwishimira ifunguro ryawe kandi nturebe televiziyo cyangwa ngo ukoreshe telefoni yawe.
3. Ntiwibagirwe gukora imyitozo ngororamubiri.
Gukora imyitozo ngororamubiri buri munsi rimwe na rimwe bishobora kugorana. Ariko gira akamenyero ko gukora ikintu cyoroshye nko kugenda n'amaguru cyangwa kwiruka byibuze iminota 30 ku munsi. Gukora imyitozo ngororamubiri ntibigabanya gusa stress yawe, ahubwo binatuma ubuzima bwawe bw'umubiri n'ubwo mu mutwe burushaho kuba bwiza.
4. Nywa amazi menshi.
Jya wihatira kunywa nibura ibirahuri 6-8 by'amazi ku munsi. Ibi bizagufasha mu igogora ryawe kandi binagufitiye akamaro kanini ubuzima bwawe muri rusange.
5. Saba ubufasha niba bikenewe.
Niba ufite ikibazo cyo guhangana n'imihangayiko yawe wenyine, ntutindiganye kubonana na muganga w'umuryango wawe kugira ngo akugire inama . Ushobora gukenera inama. Ntabwo ari ikintu cyo kugira isoni.
Ibyokurya byiza ku buzima bw'amara n'ubwo mu mutwe
Hasi hari bimwe mu biribwa bifasha mu kubungabunga ubuzima bw'amara yawe kandi bikaba ingirakamaro ku buzima bwo mu mutwe wawe.
| Ubwoko bw'ibiryo | Kuki ibyo ari ingenzi? | Ibi ni ibiryo bisanzwe. |
|---|---|---|
| Fibre | Ituma umuntu yibuka neza kandi akumva ameze neza. Ifasha mu gukura kwa bagiteri nziza mu mara. | Ibinyamisogwe nk'amashaza, ibishyimbo bibisi, amashu, imbuto, shokora yijimye, imbuto n'imboga. |
| Vitamine D | Igenzura uburinganire bwa bagiteri mu mara kandi ikagabanya ububyimbirwe mu gifu. | Umuhondo w'igi, amafi afite amavuta nka salmon, mackerel, umutobe w'icunga, amata arimo Vitamine D. |
| Poroteyine | Bigabanya ukwiyongera kwa bagiteri mbi mu mara kandi bigafasha mu gukora imisemburo ya serotonin yongera amarangamutima. | Amagi, amata, yawurute, inyama z'inka, inkoko, amafi, broccoli, ingano, imbuto z'ubunyobwa. |
| Omega-3s | Igabanya cholesterol, ikongera ubushobozi bwo kwibuka no gukora neza k'ubwonko. | Amafi afite amavuta nka walnuts, imbuto za flax, salmon, sardines, na mackerel. |
Ubutumwa bwo kujyana mu rugo
- Hari isano ikomeye cyane hagati y'amara yawe n'ubwonko bwawe. Amara kandi yitwa "ubwonko bwacu bwa kabiri."
- Imihangayiko yawe n'ibibazo bishobora gutera ibimenyetso nyabyo by'umubiri, nko kubabara mu gifu no kubura ibiribwa neza.
- Kurya indyo yuzuye, gukora imyitozo ngororamubiri buri gihe, kunywa amazi menshi no gucunga imihangayiko ni ingenzi ku buzima bw'amara yawe ndetse no ku buzima bwo mu mutwe.
- Niba ufite ikibazo cyo guhangana n'izi ndwara wenyine, ntugatinye kubibwira muganga wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.