Dore amwe mu mafunguro yagufasha gusinzira neza mu gihe ugiye kuryama

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 kureba amafunguroy’ingenzi ushobora gufata akagufasha gusinzira neza.

Ibiribwa by’ingenzi byagufasha gusinzira neza nijoro:

Kurya Amafi

Kurya amafi birafasha cyane mu gusinzira neza kuko 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.

Ikindi kandi amafi abonekamo kandi myunyungugu y’ingenzi yitabazwa mu gusinzira neza harimo; potasiyumu, manyesiyumu, fosifore, zinc n’indi.

Kunywa Amata ashyushye

Kunywa Amata ashyushye (cg akazuyazi) nabyo bifasha cyane mu gusinzira neza kuko Yuzuyemo ibituma usinzira nka tryptophan, melatonine, vitamini D ndetse na kalisiyumu. Kuba wafata akarahuri k’amata ugiye kuryama bishobora kugufasha gusinzira neza.

Kurya Salade

Kurya Salade nimugoroba ugiye kuryama nibyiza cyane kuko bifasha umubiri w’umuntu gusinzira neza, kuko imboga zizwi nka lettuce zikunze gukoreshwa cyane kuri salade zifasha mu kurwanya kubura ibitotsi, bityo zigafasha umuntu gusinzira neza.

Umuceri w’umweru

Kurya umuceri w’umweru ugiye kuryama nijoro bishobora kugufasha kubona ibitotsi maze ugasinzira neza cyane, kuko burya umuceri wifitemo ibinyamasukari byinshi cyane.

Kurya uyu muceri w’umweru nibyiza cyane gusa ntabwo ukwiriye kurya mwinshi kubera ko intungamubiri ziboneka muri uyu muceru w’umweru ndetse na fibres Atari nyinshi cyane.

Ikinyabutabire kiboneka muri lettuce kizwi nka lactucin, gifasha mu gusinzira neza cyongera amasaha umara usinziriye no kugabanya igihe umara ku buriri utarasinzira.

Almonds

Kurya Almonds (utubuto tujya kumera nk’ubunyobwa) nabyo birafasha cyane mu biyanye no gutuma umuntu asinzira neza nijoro kuko Almonds ikize cyane kuri melatonin, umusemburo ufasha mu kugena igihe cyo kuryamira no kubyukira.

Nibyiza guhekenya utu tubuto twa Almonds mbere yo kuryama bishobora kugufasha gusinzira neza.

Icyayi cya chamomile (chamomile tea)

Kunywa icyayi cya Chamomile ni ibintu bifasha cyane mu gihe umuntu agiye kuryama nijoro kuko bituma ubona ibitotsi mu buryo bworoshye cyane.

Umuneke

Kurya imineke nabyo nibyiza cyane kuko burya imineke ikize cyane kuri tryptophan ndetse na magnesium byose by’ingenzi mu gutuma ubasha gusinzira neza.

Fromage

Kurya Fromage ugiye kuryama nijro n’ingenzi cyane kuko Formage ibonekamo casein, iyi ikaba proteyine y’ingenzi dusanga mu mata, nayo igafasha mu gusana no gutuma imikaya ikura mu gihe uyifashe mbere yo kuryama kuko bigufasha gusinzira neza.

Yanditswe na Bertrand Iradukunda