Amafunguro 10 yakongerera akanyamuneza N’imbaraga umubiri

Gufata amafunguro arimo intungamubiri ni kimwe mu by’ingenzi abantu baba bagomba kwitaho ngo bagire ubuzima bwiza ku mubiri no mu mutwe. Guhora ufata amafunguro arimo intungamubiri umubiri ukeneye ku rugero rukwiye bifasha umuntu kumva amerewe neza, ariko hakaba indobanure y’amafunguro yongerera uyafata akanyamuneza n’imbaraga.

Ni ibiribwa bigizwe na vitamini zihariye zirimo n’imyunyungugu bifite ubushobozi bwo gutanga imbaraga ku mubiri no gutuma havubura imisemburo ituma umererwa neza.

Muri iyi nkuru turagaruka ku biribwa 10 byafasha umubiri w’umuntu wacitse intege ukagarura imbaraga ndetse n’ubwonko bwe bugakora neza.

 ‘Dark Chocolate’

Ubushakashatsi bugaragaza ko Chocola ifite ubushobozi bwo kongera umusemburo wa Endorphin ufasha umubiri gusubira mu bihe byiza nk’ibyishimo, kugabanya umunaniro, umuhangayiko n’ibindi.

Ubwasohotse muri Journal of Psychopharmacology bugaragaza ko abantu babukoreweho barya shokora zijimye bagaragaragaho ibyishimo n’akanyamuneza.

Imineke

Umuneke ukungahaye ku ntungamubiri nyinshi zirimo vitamine B6 ifasha mu kuvuburwa kw’imisemburo imwe n’imwe nka dopamine na serotonine igira uruhare kuzamura ibyishimo.

Umuneke kandi ni rumwe mu mbuto zifite ubushobozi bwo kohereza glucose ikenewe mu maraso bituma uwawuriye ahorana imbaraga.

Oats

Kurya iki gihingwa mu masaha ya mu gitondo bitera akanyamuneza. Imyunyungugu gikizeho irimo na Fiber ifasha urwungano ngogozi gukora ku muvuduko uringaniye bitanga imbaraga z’umubiri.

Ni isoko nziza ya vitamine zo mu bwoko bwa B zihindura ibiribwa byinjiye mu mubiri bikabyara imbaraga umuntu akenera mu buzima bwa buri munsi.

Ubushakasahtsi bwerekana ko izo mbaraga zituruka muri iki gihingwa benshi barya cyangwa bakakivanga mu bindi binyobwa zituma uwagifashwe agira akanyamuneza.

Inkeri

Ubwoko butandukanye bw’inkeri burimo Blueberries, Strawberry, Blackberry, Raspberry bukize kuri antioxidants ikenewe mu mubiri.

Ubushakashatsi bwatangajwe muri Journal of Nutritional Biochemistry bwavuze ko Antioxidantas ibonekamo ivura ibikomere mu mubiri n’umuhangayiko, agahinda gakabije ndetse n’umunaniro ikanakura uburozi mu mubiri.

Amafi

Amafi azwi nka Salmon, Macherel na Sardine akize kuri Omega 3 fatty acide. Intungamubiri ziboneka mu mafi zifasha ubwonko gukora neza zikagabanya ibimenyetso by’agahinda gakabije.

Ubusesenguzi bwatangajwe muri Translational Psychiatry bwagaragaje ko omega3 fatty acide igabanya ibyago byo kwibasirwa n’ibibazo byo mu mutwe, akaba yifitemo na poroteyine nyinshi zongera imbaraga mu ngingo.

Ubunyobwa

Ubunyobwa n’izindi mbuto nk’ibihwagari ni isoko ya poroteyine nyinshi, bikagira Fiber n’izindi vitamini zikora mu buryo butandukanye. Imyunyungugu ibibonekamo ifasha kuringaniza isukari mu mubiri, bituma imbaraga zikwirakwizwa mu mubiri mu buryo buboneye.

Ikinyabutabire cya magnessium na cyo kiri muri ibi bihingwa gifasha kurema imbaraga kinagira uruhare mu kugabanya ibimenyetso by’agahinda gakabije.

Imboga rwatsi

Imboga rwatsi zihagije kuri vitamini nyinshi zirimo na C. Ikinyabutabire cya Fer kibonekamo gifasha mu gukwirakwiza umwuka mwiza mu tunyangingo, bigatuma umunaniro ukagabanyuka.

Izi mboga zikize kuri folate ifasha ubwonko gukorana neza n’izindi ngingo ndetse no gufasha kugarura akanyamuneza.

Ibishyimbo n’amashaza

Amashaza mato, ibishyimbo n’ibindi biri mu muryango umwe biri mu bikungahaye kuri Carbohydrates na fiber.

Ibi byombi bifasha bimwe mu bice by’umubiri bikomeye nk’impyiko, imitsi y’umutima, ubwonko n’ibindi, bikongerera umubiri imbaraga.

Ikivuguto

Ikivuguto gikungahaye kuri protein na calcium byinshi. Ubushakashatsi bwasohotse muri Journal Nutritional Neuroscience bwemeza ko ikivuguto gifite intungamubiri zihangana n’ibimenyetso by’agahinda gakabije no kwiyumva nabi mu mubiri.

Green Tea

Icyayi gifite ibara ry’icyatsi kiba cyiganjemo caffeine na L-theanine byongerera umubiri imbaraga mu buryo bwihuse.

Ubushakashatsi bwasohotse muri American Journal of Clinical Nutrition bugaragaza ko caffeine na L-theanine biri mu cyayi cy’icyatsi bifasha uwumvaga atameze neza akagira akanyamuneza, akanasinzira neza.