HARAGIRIMANA Dieudonne
Gusinzira neza n’ingenzi cyane ku mikorere myiza y’umubiri w’umuntu, 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,nk’impyiko, urwungano rw’ubwirinzi ndetse n’ubwonko.
Hari ibintu bitandukanye ushobora gukora bikagufasha gusinzira neza, kimwe muri ibyo kandi cy’ingenzi cyane harimo amafunguro ufata mu ijoro mbere yo kujya kuryama.
Hano muri iyi nkuru tugiye kurebera hamwe amafunguro y’ingenzi ushobora gufata akagufasha gusinzira neza.
1.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, anabonekamo kandi imyunyungugu y’ingenzi yitabazwa mu gusinzira neza harimo; Potasiyumu, manyesiyumu, fosifore, Zinc n’indi.
2.Amata ashyushye
Amata ashyushye (cg akazuyazi) kuva cyera yagiye akoresha nk’umuti wo kubura ibitotsi. Yuzuyemo ibituma usinzira nka tryptophan, melatonine, Vitamini D detse na Kalisiyumu.Kuba wafata akarahuri k’amata ugiye kuryama bishobora kugufasha gusinzira neza.
3.Lettuce (cg 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.
4.Umuceri w’umweru
Umuceri w’umweru uribwa na benshi kandi kenshi. Nubwo 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 kugufasha gusinzira neza. Nubwo ariko uyu muceri wagufasha gusinzira neza, ni byiza kuwurya mu rugero kubera intungamubiri zibonekamo ndetse na fibres ari nke.
5.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 cyane.Uretse ibi kandi hari ibindi bishobora kugufasha kubona ibitotsi no gusinzira neza:
6.Icyayi cya chamomile (chamomile tea)
Imineke: nayo ikize 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.
