Urashaka gusinzira neza?gerageza gufata aya mafunguro.

Muri iyi nkuru tugiye kureba amafunguroy’ingenzi ushobora gufata ugiye kuryama akagufasha gusinzira neza.

Amafunguro 5 y’ingenzi yagufasha gusinzira neza.

Amata ashyushye

Amata ashyushye (cg 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 akungahaye cyane ku binure bya omega 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. 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 gufasha gusinzira neza.

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

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.

Almonds

Utu tubuto duto dufasha umubiri kuruhuka neza
Almonds (utubuto tujya kumera nk’ubunyobwa) dukize cyane kuri melatonin, umusemburo ufasha mu kugena igihe cyo kuryamira no kubyukira.

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

Icyayi cya chamomile (chamomile tea)
Umuneke: 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.