Ni ibihe biribwa byiza ku buzima bw'ubwonko? (Ibiribwa ku buzima bw'ubwonko) Reka tubimenye neza!

Twese tuzi ko ibyo turya n'ibyo tunywa bigira ingaruka ku mubiri wacu wose. Ariko se wari uzi ko ibiryo ari ingenzi ku bwonko bwacu? Nk'uko imodoka ikenera ubwoko bwiza bwa lisansi, ubwonko bwacu nabwo bukeneye intungamubiri zimwe na zimwe kugira ngo bukore neza. None rero uyu munsi, reka tuvuge ku biribwa n'ingeso nziza zishobora gufasha ubwonko bwacu kugumana ubuzima bwiza, butyaye, kandi bukora.

Ni gute ibiryo byafasha ubwonko?

Ese wari uzi ko ubwonko bukoresha ingufu nyinshi kurusha izindi ngingo zose z'umubiri wacu? Ibyo dukora byose, ibyo dutekereza, n'ibyo twiga byose bisaba izo ngufu. Izi ngufu ziva mu byo turya. Nanone, intungamubiri zimwe na zimwe ni ingenzi kugira ngo uturemangingo tw'ubwonko dukure, dukore neza kandi dukomeze kubungabunga uturemangingo tw'imitsi.

Mu magambo make, ubwonko bwacu ni imashini ikomeye cyane kandi igoye. Iyo idahawe intungamubiri zikwiye, imikorere yayo ishobora kwangirika. Reka turebere hamwe izo ntungamubiri z'ingenzi.

Ni izihe ndyo nziza ku buzima bw'ubwonko?

Wibuke ko nta biribwa "by'ubumaji" bishobora kunoza ubwonko. Icy'ingenzi ni indyo yuzuye ubuzima dukurikiza. Abashakashatsi bavumbuye indyo nyinshi nziza ku bwonko ndetse no ku mutima.

• Indyo yo mu Nyanja ya Mediterane: Indyo ikungahaye ku mboga, imbuto, ibinyampeke, imbuto zuzuye, amafi n'amavuta ya elayo.
• Indyo ya DASH (Uburyo bwo Guhagarika Umuvuduko Ukabije w'Umuvuduko w'Indwara): Indyo irimo umunyu muke, imbuto n'imboga bifasha mu kugabanya umuvuduko ukabije w'amaraso.
• Indyo yo mu mutwe (Mediterane-DASH Intervention yo kurwanya gutinda kwangirika k'ubwonko ): Iyi ni uruvange rw'indyo ebyiri zavuzwe haruguru, zigamije by'umwihariko ubuzima bw'ubwonko.

Izi ndyo eshatu zose zikubiyemo ibi bikurikira bihuriyeho:

• Imboga z'icyatsi kibisi (nk'epinari, kale , imboga zo mu bwoko bwa collard)
• Ibinyampeke byuzuye (umuceri w'umukara, ingano, sayiri)
• Amafi afite amavuta (salmon, sardine, herring)
• Inkoko
• Ibinyamisogwe nk'ibishyimbo , ubunyobwa, lentile
• Imbuto nk'amande, cashew, na walnuts
• Imbuto (strawberry, blueberries)
• Amavuta ya elayo

Bimwe mu biribwa byiza ku bwonko

Nubwo muri rusange indyo ari ingenzi, reka tuzirikane n'ibiribwa bike by'ingirakamaro cyane birimo intungamubiri ubwonko bukeneye.

Ifi ifite ibinure

Amafi nka salmon, mackerel, herring, na sardine akungahaye kuri aside irike ya omega-3 . Aya mavuta meza ashobora gufasha kugabanya ibyago byo kurwara indwara z'umutima n'indwara z'ubwonko. Hari abantu bafata inyunganiramirire y'amavuta y'amafi, ariko ubushakashatsi bwerekana ko kubona izi ntungamubiri mu biribwa ari ingirakamaro kurushaho.

Imbuto za flax n'imbuto za Chia

Izi mbuto kandi zikungahaye kuri omega-3 na vitamine E. Nanone, imbuto nk'imbuto za walnuts, amande, na pistachios ni nziza cyane ku bwonko.

Avoka

Avoka ni imbuto z’ingenzi zirimo vitamine E, vitamine C, na folate . Ni uburyo bwiza bwo kubona ibinure byiza na omega-3.

Imbuto z'ubururu

Iyi mbuto ikungahaye kuri flavonoids na antioxydants , bifasha kongera kwibuka no kugenzura ububyimbirwe mu bwonko.

Ibinyampeke byose

Ibinyampeke byuzuye nk'umuceri w'umukara, amashu, na sayiri ni isoko nziza ya karubohidrati itanga imbaraga mu bwonko. Fibre na vitamine biri muri ibi biribwa nabyo bifasha mu kurinda indwara z'umutima.

Izindi ngeso z'ingenzi ku buzima bw'ubwonko

Si ibiryo gusa, ahubwo n'imibereho yacu ni ingenzi cyane mu kubungabunga ubwonko bwacu.

• Irinde ibiryo birimo isukari n'ibinure byinshi: Kurya isukari nyinshi bishobora gutuma ubwonko bugira ubunebwe no kunanirwa. Ibi kandi byitwa 'ubwonko bw'ibihumyo'. Kurya ibiryo birimo isukari nyinshi igihe kirekire bishobora kwangiza imiterere y'ubwonko, bigatera indwara nko gusaza k'ubwonko no kwibagirwa .
• Irinde inzoga: Inzoga zihindura imikorere y'ubwonko. Kunywa inzoga nyinshi igihe kirekire bishobora kwangiza ubwonko burundu.
• Komeza gukora siporo: Imyitozo ngororamubiri ifasha kugenzura ibiro by'umubiri, ikagabanya ibyago byo kurwara indwara z'umutima, kandi ikangurira ikorwa ry'imiti ituma ubwonko bumererwa neza.
• Reka kunywa itabi: Kunywa itabi ni impamvu ikomeye itera indwara z'umutima, indwara zo mu bwonko, ndetse na kanseri. Ibi byose bigira ingaruka ku buzima bw'ubwonko.
• Fata imiti yawe neza neza nk'uko byavuzwe: Niba ufite indi ndwara ishobora kugira ingaruka ku bwonko, nk'indwara ya tiroyide,Ni ngombwa gufata imiti wahawe na muganga wawe neza neza mu gihe gikwiye.
• Itoze Kwitonda: Kwitoza kwitonda no kubaho muri iki gihe bishobora gufasha gutuza ubwonko no kunoza ubuzima bwo mu mutwe.