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Amwe mu mafunguro y’ingenzi yagufasha gusinzira neza

Opinion   Yanditswe na: Martin Munezero 24 January 2021 Yasuwe: 6149

Gusinzira neza ni ingenzi cyane ku mikorere myiza y’umubiri, kuko bifasha ingingo zitandukanye z’umubiri gukora neza. Mu gihe usinzira neza bihagije uba urinze umubiri wawe ibyago byo kwibasirwa n’indwara zikomeye zibasira umutima, impyiko, urwungano rw’ubwirinzi ndetse n’ubwonko.


Hari ibintu bitandukanye ushobora gukora bikagufasha gusinzira neza, kimwe muri ibyo kandi cy’ingenzi harimo amafunguro ufata mu ijoro mbere yo kuryama. Amafunguroy’ingenzi ushobora gufata akagufasha gusinzira neza:

Amata ashyushye

Amata ashyushye (cyangwa akazuyazi) kuva cyera yagiye akoresha nk’umuti wo kubura ibitotsi. Yuzuyemo ibituma usinzira nka tryptophan, melatonine, vitamini D ndetse na kalisiyumu. Kuba wafata akarahuri k’amata ugiye kuryama bishobora kugufasha gusinzira neza.

Amafi

Amafi cyane cyane akungahaye cyane ku binure bya omega-3 (nka salmon, fish fillet n’izindi). Vitamin D na omega-3 fatty acids bifasha mu kuringaniza mu mubiri umusemburo wa serotonin.

Serotonin akaba ariwo musemburo urekurwa n’ubwonko mu kugena gusinzira no gukanguka uko bikwiye. Uretse ibi amafi akizeho, abonekamo kandi myunyungugu y’ingenzi yitabazwa mu gusinzira neza harimo; potasiyumu, manyesiyumu, fosifore, zinc n’indi.

Umuceri w’umweru

Umuceri uribwa na benshi kandi kenshi. N’ubwo udakungahaye cyane (ugereranyije n’umuceri w’igitaka) kuri fibres, intungamubiri ndetse n’ibirinda umubiri uburozi (antioxidants), ariko ukize cyane ku binyamasukari byinshi (carbohydrates).

Ubushakashatsi bwagaragaje ko kurya ibyo kurya byongera isukari mu mubiri (high glycemic food) mbere yo kuryama bishobora gufasha gusinzira neza. N’ubwo ariko uyu muceri wagufasha gusinzira neza, ni byiza kuwurya mu rugero kubera intungamubiri zibonekamo ndetse na fibres ari nke.

Lettuce (cyangwa salade)

Abantu benshi usanga nijoro bahitamo kwirira salade gusa, izi mboga za lettuce zikunze gukoreshwa cyane kuri salade zifasha mu kurwanya kubura ibitotsi, bityo zikagufasha gusinzira neza. Ikinyabutabire kiboneka muri lettuce kizwi nka lactucin, gifasha mu gusinzira neza cyongera amasaha umara usinziriye no kugabanya igihe umara ku buriri utarasinzira.

Almonds

Almonds (utubuto tujya kumera nk’ubunyobwa) dukize cyane kuri melatonin, umusemburo ufasha mu kugena igihe cyo kuryamira no kubyukira. Guhekenya utu tubuto mbere yo kuryama bishobora kugufasha gusinzira neza.

Uretse ibi kandi hari ibindi bishobora kugufasha kubona ibitotsi no gusinzira neza:

Icyayi cya chamomile (chamomile tea)

Umuneke: Nawo ukize cyane kuri tryptophan ndetse na magnesium byose by’ingenzi mu gutuma ubasha gusinzira neza.

Cheese/Fromage

Ibonekamo cyane casein, iyi ikaba proteyine y’ingenzi dusanga mu mata, nayo igafasha mu gusana no gutuma imikaya ikura mu gihe uyifashe mbere yo kuryama.

Aya mafunguro atandukanye ari hejuru yagiye akoreshwa kuva cyera, mu kuvura ikibazo cyo kubura ibitotsi no gusinzira nabi, kandi nta ngaruka mbi atera ku mubiri, igihe cyose ariwe mu rugero.

Kugira ngo ubashe kubona ibyiza byinshi n’intungamubiri zihagije, ni byiza kuyarya byibuze amasaha 2 mbere yo kuryama kugira ngo wirinde kugugara mu nda (indigestion) n’ikirungurira.

Author : Martin Munezero

Munezero Martin ni Umwanditsi w’Ikinyamakuru Umuryango. Yatangiye gukorera iki kinyamakuru muri Nzeli 2014.

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