Kurikiza izi ngeso zoroshye kugira ngo ubwonko bwawe bukomeze kuba bukiri buto (Ubuzima bw'Ubwonko)

Urugingo rutangaje cyane mu mubiri wacu ni ubwonko. Tekereza gato, ruhindura neza ibintu biri mu bwenge bwawe mu magambo, rugenzura buri gikorwa kuva ku gukata igitunguru kugeza ku kwiruka, rubika ibintu byiza byo kwibuka kuva mu bwana bwawe, ibi byose bikorwa n'ubwonko bwawe. Ariko akenshi ntabwo dutekereza cyane ku gaciro k'ubwonko, si byo se? Abantu benshi batangira gutekereza ku buzima bw'ubwonko bwabo iyo bafite imyaka 60-70, iyo kwibuka kwabo kugenda kugabanuka buhoro buhoro kandi bakibagirwa. Ariko mu by'ukuri, hari byinshi dushobora gukora kugira ngo ubwonko bwacu bukomeze kugira ubuzima bwiza kuva bakiri bato.

Niba umutima ari muzima, ubwonko nabwo bumeze neza!

Ikintu cy'ingenzi cyane ushobora gukora kugira ngo ubwonko bwawe bukomeze kugira ubuzima bwiza ni ukwita ku buzima bw'umutima n'imitsi. Ni ngombwa kuganira na muganga wawe kuri ibi buri gihe no kukugira inama. Muri make, niba amaraso atembera neza mu mutima no mu mitsi, ubwonko bwacu nabwo buzakira amaraso meza.

Tekereza kuri ibi, uturemangingo tw’ubwonko tubona intungamubiri na ogisijeni bakeneye mu maraso. Bityo rero, indwara nk’umuvuduko ukabije w’amaraso, cholesterol nyinshi, kunywa itabi, na diyabete bishobora kubangamira urujya n’uruza rw’amaraso mu bwonko. Ibi bishobora kwangiza uturemangingo tw’ubwonko no kongera ibyago byo kurwara indwara z’ubwonko zizanwa no gusaza.

Hari igihe ibinure byiyongera mu nkuta z'imitsi y'amaraso bikabyimba. Ibi bizwi mu buvuzi nka ' atherosclerosis' . Iyo ibi bibaye, imitsi y'amaraso iba mito kandi ntishobora gutwara amaraso ahagije mu bwonko. Iyo iki kibazo kibaye gikomeye, amaraso ashobora kuzura mu mitsi y'amaraso, bigatuma amaraso atembera burundu mu gice cy'ubwonko. Ibi byitwa 'ischemic stroke' . Ibi bishobora kwangiza ubwonko by'igihe gito cyangwa burundu.

Gusinzira neza ni ingenzi ku bwonko.

Ikindi kintu cy'ingenzi kugira ngo ubwonko bwawe bukomeze gukora neza ni ugusinzira neza amasaha 7-9. Gusinzira ni bwo buryo bwiza bwo gusubiza ubwonko mu buryo bushya, kubukiza no kugarura ubuzima bwiza bwo mu mutwe.

Ubushakashatsi buherutse gukorwa bwagaragaje ko iyo dusinziriye, dukuraho uburozi nka `beta-amyloids` bwirundanya mu bwonko. Ubu burozi ni bwo butera `Alzheimer`s`n'izindi ndwara zo mu mutwe. Noneho ushobora kuba usobanukiwe akamaro ko gusinzira neza nijoro.

Dore uburyo bworoshye bwo kugufasha gusinzira neza.

Imyitozo ngororamubiri ni cyo gishoro cyiza ku bwonko

Urugero nko kugenda n'amaguru iminota 30 ku munsi, kujya mu ishuri ryo kubyina, cyangwa koga bizafasha umubiri wawe kugumana ubuzima bwiza kandi binazamure ubuzima bwawe bwo mu mutwe.

Imyitozo ngororamubiri yongera amaraso ajya mu bwonko . Ubushakashatsi bwagaragaje kandi ko imyitozo ngororamubiri ishobora kongera ingano ya hippocampus , igice cy'ubwonko gishinzwe kwibuka. Aka gace kagenda kagabanuka uko dusaza.

Ubushakashatsi bushya bwakozwe n'Ubutaliyani bwagaragaje ko imyitozo ngororamubiri igabanya ibiro ari ingenzi kugira ngo ubwonko bukore neza. Iyo tubikoze, ubwonko bwacu bwakira ibimenyetso kugira ngo bukore uturemangingo dushya kandi dufite ubuzima bwiza.

Ibiryo n'ibinyobwa biryoshye ubwonko

Kugira ngo ubwonko bwawe bukomeze kugira ubuzima bwiza mu buzima bwawe bwose, ugomba gukurikiza indyo ikungahaye kuri aside irike ya omega-3 , irimo ibinure bike byuzuye, kandi ikungahaye ku mboga z’icyatsi (nk’ibirayi na kale), hamwe n’ibinyampeke byuzuye.

Ni iki ibiryo byiza ku bwonko?

• Ifi : Amafi afite amavuta nka salmon, mackerel, na sardine.
• Imbuto n'imboga: cyane cyane imbuto n'imboga z'icyatsi kibisi.
• Ubunyobwa: Ubunyobwa, cashew, amande, n'ibindi.
• Amavuta ya elayo , avoka
• Gabanya inyama zitukura.

Iyi ndyo kandi tuyita 'indyo yo muri Mediterane '. Byagaragaye ko abakurikiza 'indyo ya MIND' (uruvange rw'indyo zo muri Mediterane na DASH), zigenewe guteza imbere ubuzima bw'ubwonko, bafite ibyago bike byo kurwara indwara ya 'Alzheimer' .

Ikindi kintu cyiza cyongera ku mirire yawe ni shokora yijimye . Flavanols ziri muri kakao byagaragaye ko zituma ubwonko burushaho kwibuka no gukora neza.

Nanone, witondere ingano ya kawa unywa ku munsi. Ikawa ishobora kunoza intego yawe iyo uyinyoye ku rugero rukwiye. Ariko, kunywa ibikombe birenga bibiri bya kawa bishobora kugira ingaruka mbi no kubangamira ibitotsi byawe nijoro. Ni byiza kunywa igikombe kimwe cyangwa bibiri bya kawa mu gitondo hanyuma ugahindura ukajya kunywa ibinyobwa bidafite kafeyine nyuma ya saa munani z'umugoroba.

Ntukabe wenyine, jya mu nshuti zawe.

Aho kureba televiziyo no gusoma Facebook wenyine, fata umwanya munini ushoboka hamwe n'inshuti zawe. Kuki ari uko bimeze? Iyo uganira n'inshuti, utega amatwi ibyo ivuga, ugatekereza ku gisubizo, hanyuma ugasubiza... Ibi byose bituma amaraso atembera mu bice bitandukanye by'ubwonko icyarimwe. Ibyo bivuze ko gusabana n'abandi ari imyitozo myiza ku bwonko.

Nanone, iyo uri kumwe n'inshuti, ntabwo uba ukunze kurwara indwara nk'ihungabana. Ihungabana ni ikintu bigira ingaruka ku buryo butaziguye ku mikorere y'ubwonko. Iyo umuntu afite ihungabana cyangwa imihangayiko, ubwonko bwe buhora buhugiye mu gutekereza ku bintu bitari ngombwa, bityo ntibashobora kwita ku 100% ku kwiga ikintu gishya.

Shyiraho ubwonko bwawe imbogamizi, wige ibintu bishya

Kwiga ibintu bishya mu buzima bwawe bwose ni ubundi buryo bwiza bwo gukomeza kugira ubwonko bwiza. Byaba ari ukwiga guteka ibiryo bishya, kwiga gucuranga igikoresho cya muzika, cyangwa se gutembera mu mujyi utigeze ugeramo.

Iyo wize ikintu gishya, havuka uburyo bushya bwo guhuza uturemangingo tw’ubwonko (neural circuits), nk’imihanda mishya. Uko iyo "mihanda" ikura, ubwonko butera ubwoko bwa "système de responsabilité". Hanyuma, ubwonko ntibuba bukunze kwangizwa n’ingaruka z’indwara z’imitsi zizanwa no gusaza.