Menya amafunguro y’ingenzi yagufasha gusinzira neza

Gusinzira neza n’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.

Muri iyi nkuru, tugiye kuvuga ku mafunguro y’ingenzi ushobora gufata akagufasha gusinzira neza.

1. Amata ashyushye

Amata ashyushye cyangwa y’akazuyazi ni ingenzi cyane kuko yuzuyemo ibituma usinzira nka tryptophan, melatonine, vitamini D na kalisiyumu, ndetse ni umuti ukomeye kuva na kera wagiye ukoresha nk’umuti wo kubura ibitotsi. 

Kuba wafata akarahuri k’amata ugiye kuryama bishobora kugufasha gusinzira neza.

2. Amafi

Amafi akungahaye cyane 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, ari nawo musemburo urekurwa n’ubwonko mu kugena gusinzira no gukanguka uko bikwiye.

Uretse ibi kandi, amafi anabonekamo imyunyungugu y’ingenzi yitabazwa mu gusinzira neza harimo; potasiyumu, Manyesiyumu, Fosifore, zinc n’indi.

3. Umuceri w’umweru

Umuceri w’umweru ni ibiryo biribwa na benshi kandi kenshi. Nubwo udakungahaye cyane  kuri fibres, intungamubiri ndetse n’ibirinda umubiri uburozi(antioxidants) ugereranyije n’umuceri w’igitaka, 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.

Nubwo ariko uyu muceri wagufasha gusinzira neza, ni byiza kuwurya mu rugero kubera intungamubiri zibonekamo ndetse na fibres ari nke.

4. 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, kuko cyongera amasaha umara usinziriye no kugabanya igihe umara ku buriri utarasinzira.

5. Almonds

Utubuto duto tujya kumera nk’ubunyobwa tuzwi nka Almonds mu ndimi z’amahanga, 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 nko kunywa icyayi cya chamomile(chamomile tea) no kurya imineke kuko ikize cyane kuri tryptophan ndetse na magnesium byose bikaba ingenzi mu gutuma ubasha gusinzira neza.

Usibye ibyo kandi, ushobora kwifashisha na Cheese/Fromage kuko ibonekamo cyane casein, iyi ikaba proteyine y’ingenzi dusanga mu mata, ifasha mu gusana no gutuma imikaya ikura mu gihe uyifashe mbere yo kuryama.

Kugira ngo ubashe kubona ibyiza byinshi n’intungamubiri zihagije zigufasha gusinzira neza, ni byiza kurya byibuze amasaha abiri mbere yo kuryama, kugira ngo wirinde ikirungurira cyangwa kugugara mu nda(indigestion), kandi amafunguro yose agafatwa mu rugero.