Kuki manyeziyumu ari ingenzi ku mubiri wawe? Reka tubimenye neza!

Ese uhora wumva unaniwe kandi nta buzima ufite? Cyangwa se ubabara imitsi gusa? Hari igihe dutekereza ko ibi ari ibintu bisanzwe, ariko imwe mu mpamvu zishobora kuba ari ukubura manyeziyumu, imyunyu ngugu y'ingenzi ku mubiri wacu. Mu by'ukuri, abantu benshi mu gihugu cyacu ntibabizi neza. None rero, uyu munsi, reka tuganire ku cyo manyeziyumu ari cyo, akamaro kayo ku mubiri wacu, uko bigenda iyo ibuze, n'uko wayihabwa mu buryo busanzwe.

Manyeziyumu ni iki? Kuki ari ingenzi cyane kuri twe?

Mu magambo make, manyeziyumu ni imyunyu ngugu y'ingenzi ifasha mu mikorere amagana mu mubiri wacu. Tekereza ku mubiri wacu nk'uruganda runini. Kugira ngo uru ruganda rukomeze gukora neza, rukeneye abakozi benshi batandukanye. Uko ni ko manyeziyumu imeze. Nubwo ari imwe mu mirimo mito mu mubiri wacu, akazi ikora ni kanini cyane.

Dore bumwe mu buryo bw'ingenzi manyeziyumu ifasha imibiri yacu:

• Kugenzura umuvuduko w'amaraso: Manyeziyumu ifasha mu kubungabunga umuvuduko w'amaraso usanzwe.
• Gukomeza amagufwa: Kimwe na kalisiyumu, manyeziyumu ni ingenzi kugira ngo amagufwa yacu akomeze gukomera no kugira ubuzima bwiza.
• Umutima utera: Manyeziyumu ifasha mu kugumana umuvuduko uhamye kandi uhoraho w'umutima.
• Kugenzura isukari mu maraso: Ibi ni ingenzi cyane ku bantu barwaye diyabete. Manyeziyumu inagira uruhare runini mu kugenzura urugero rw'isukari mu maraso.
• Poroteyine n'ikorwa rya ADN: Magnesium nayo irakenewe mu gukora poroteyine, zikenewe mu mikurire y'umubiri wacu no gusana uturemangingo, hamwe na ADN, ikubiyemo amakuru yacu ya genetiki.

Kubura manyeziyumu n'ingaruka zayo

Kubura manyeziyumu bibaho iyo umubiri utabonye magnesium ikenewe mu gihe runaka. Mu ntangiriro, nta bimenyetso bikomeye bishobora kubaho, kuko umubiri wacu ugerageza kubika manyeziyumu ihagije uko bishoboka kose. Ariko, uko kubura kwiyongera, ibimenyetso bitandukanye bitangira kugaragara.

Ni nde uri mu kaga kurusha abandi?

Hari abantu bafite ibyago byinshi byo kubura manyeziyumu kurusha abandi. Muri bo harimo:

• Abantu bafite indwara z’igogora: Abantu bafite indwara nk’indwara ya Crohn cyangwa indwara ya Celiac ntibafata manyeziyumu mu biribwa neza.
• Abantu barwaye Diyabete yo mu bwoko bwa 2: Diyabete ishobora gutuma impyiko zisohora manyeziyumu nyinshi.
• Abantu banywa inzoga nyinshi: Inzoga zigabanya urugero rwa manyeziyumu mu mubiri.
• Abantu bageze mu zabukuru: Kubura manyeziyumu bishobora kubaho uko tugenda dusaza, bitewe no kugabanuka kw'imirire ndetse n'indwara zimwe na zimwe.
• Abantu bafata imiti imwe n'imwe: Gukoresha imiti yitwa `Proton Pump Inhibitors (PPIs)` igihe kirekire ikoreshwa cyane mu kuvura indwara y'igifu (urugero: Omeprazole, Esomeprazole), bishobora gutuma urugero rwa manyeziyumu rugabanuka. Imiti imwe n'imwe ivura diyabete na kanseri nayo ishobora kugira ingaruka kuri ibi.

Akamaro kadasanzwe ka manyeziyumu ku buzima bwacu

Uretse kwirinda ibura rya manyeziyumu, kubona manyeziyumu ihagije biduha n'izindi nyungu nyinshi ku buzima.

Ihumure ry'imihangayiko

Cortisol ni imisemburo igenzura stress mu mubiri wacu. Magnesium ifasha kugenzura iki gipimo cya cortisol. Magnesium inafasha mu gutuma ubwonko butuza imitsi yitwa GABA. Kubwibyo, magnesium ifasha kugabanya stress, guhangayika, no kugufasha kumva uruhutse.

Ese manyeziyumu ifasha mu kuvura migraine?

Ubushakashatsi bwagaragaje ko kubura manyeziyumu bishobora kuba imwe mu mpamvu zitera migraine. Kubwibyo, hari igihe abaganga basaba abantu bafite migraine inyunganiramirire ya manyeziyumu.

Ubufasha bwo gusinzira neza

Isano iri hagati ya manyeziyumu no gusinzira neza iratangaje. Nkuko byavuzwe mbere, igenzura `GABA` yo mu bwonko, ituza ubwonko bwacu kandi ikatworohereza gusinzira. Inadufasha gusinzira neza nijoro binyuze mu kuruhuka imitsi yacu no kuzana ituze mu mubiri.

Ese bifasha mu kugabanya ibiro?

Ubushakashatsi bumwe na bumwe bwerekana ko inyongeramusaruro za manyeziyumu zishobora gufasha kugabanya uburemere bw'umubiri (BMI), cyane cyane ku bantu bafite ikibazo cy'ubukene n'umubyibuho ukabije wa manyeziyumu.

Dukeneye manyeziyumu ingahe ku munsi?

Ingano ya manyeziyumu dukeneye ku munsi iratandukanye bitewe n'imyaka, igitsina, ndetse niba dutwite cyangwa tutatwite. Ibi birimo manyeziyumu tubona mu biribwa ndetse n'inyongeramusaruro.

Ni ibihe biribwa bikungahaye kuri manyeziyumu?

Ku bw'amahirwe, dushobora kubona manyeziyumu byoroshye mu byo turya n'ibyo tunywa buri munsi.

• Imboga z'icyatsi kibisi: Imboga z'icyatsi kibisi nka epinari, kale, n'imboga z'icyatsi kibisi.
• Ubunyobwa: cashew, ubunyobwa, amande, imbuto z'ibihaza, imbuto z'ibihwagari.
• Ibinyampeke: ibishyimbo, amashaza, lentile, soya.
• Ibinyampeke byuzuye: buckwheat, ingano, umuceri w'umukara, ingano.
• Ibindi: Igitoki, Avoka, Shokora yijimye.

Ni byiza kurya ibi biribwa mu buryo busanzwe uko bishoboka kose, nta kubitunganya cyane, kuko iyo bitunganyijwe, izi ntungamubiri z'agaciro zirabura.

Ibintu ugomba kwitaho mu gihe ufata inyunganiramirire ya manyeziyumu

Niba ukeneye gufata inyunganiramirire ya manyeziyumu ku nama ya muganga, menya neza ibi bintu.

• Ingaruka mbi: Hari abantu bashobora kugira isesemi, ububabare mu gifu, no gucibwamo.
• Ibibazo ku yindi miti: Inyongeramusaruro za manyeziyumu zishobora kugira ingaruka ku miti imwe n'imwe, cyane cyane imiti igabanya ubushyuhe, imiti y'umutima, na antibiyotike zimwe na zimwe. Niba rero ufata indi miti iyo ari yo yose, banza ubibwire muganga wawe mbere yo gutangira inyongeramusaruro za manyeziyumu.
• Kunywa umutobe urenze urugero: Kimwe n'ibindi byose, manyeziyumu ishobora guteza akaga iyo uyinyoye urenze urugero. Ibimenyetso by'umutobe urenze urugero birimo isesemi, impiswi, kugabanuka cyane k'umuvuduko w'amaraso, intege nke z'imitsi, no kunanirwa cyane. Kunywa umutobe mwinshi cyane bishobora no kwica umuntu.