Mu busanzwe buri muntu wese agira umunaniro (Stress) bitewe n’imirimo myinshi yakoze cg bitewe n’amasaha y’ikirenga yakoze. Imirimo yose yaba iyamaboko cyangwa iyo gukoresha ubwonko yose irananiza.
Kugirango urwanye uwo munaniro (Stress) rero ushobora gukoresha imyitozo ngororamubiri, ndetse wana kwifashisha ibiribwa bifite ubushobozi bwo kurwanya stress bityo ukagira ubuzima buzira umunaniro udashira.
Mu biribwa bivugwaho kugira uruhare runini mu kugabanya stress harimo:
Urubuto rwa Avocat
Ikibuto cy’av
Ikibuto cy’avoka
Izi mbuto za avocat usanga ahanini zigira intungamuriri nyinshi kuko zigira potassium, na vitamin C. izi ntungamubiri zifasha mu kurwanya umuvuduko ukabije w’amaraso, kandi n’igihe ufite umunaniro ukabije bikunda koroha iyo umuvuduko w’amaraso ugabanyutse amaraso agatembera neza. Iyo turebye kandi abahanga banagaragaje ko avocat ifite potassium iruta iy’umuneke nawo uvugwaho kugira uru ruhahre mu kugabanya stress.
Utubuto twa chia
Utubuto twa chia
Utu tubuto two mu bwoko bwa Maya na Aztecs badukoreshaga kugirango tubafashe kutananirwa igihe bari kwiruka. Akayiko kamwe katwo kaba karimo 2.5g za poroteyine na 5g za fibre bifasha gutuma igipimo cy’isukari yo mu maraso kitagabanyuka ndetse hanarimo ibinure bya Omega-3 bizwiho kurwanya kubyimbirwa, bigatuma imikaya ikomeza gukora neza.
Muri utu tubuto kandi habonekamo imyunyungugu inyuranye nka magnesium, potassium n’ubutare ndetse hanabamo quercetin izwiho gufasha abantu basiganwa.
Ibi byose bituma utu tubuto tuba twiza mu kurwanya umunaniro dore ko tunakoreshwa mu byo kunywa bikoreshwa n’abakora siporo.
Watermelon
Wotermelon
Niyo watakaza 1.5% y’amazi bituma wumva umunaniro,bityo rero iyo ukoresheje urubuto rwa watermelon rukongerera amazi mu mubiri bigatuma stress igabanuka, cyane watermelon 90% by’ibirugize ni amazi, rero kururya birwanya umunaniro ndetse n’inyota.
Amata
Amata
Amata y’inka, Nubwo benshi batari babizi nyamara burya amata y’ inshyushyu, uretse gutuma umubiri winjiza amazi, anatuma ugarura imyunyungugu iba yatakaye iyo ubira ibyuya. Nibyo kuko mu mata dusangamo poroteyine n’ibinyamasukari binyuranye
Ndetse kunywa agakombe k’amata mbere yo kuryama bituma ubyuka ufite ingufu kubera casein ibamo izwiho gutuma imikaya igarura ingufu
Ibinyampeke (ingano, …)
Ingano
Ibinyampeke byo mu bwoko bw’ingano, Burya akenshi iyo ubyutse, uba ukeneye ibyo twakwita nk’ibikomoka kuri Peterori bituma wirirwa umeze neza umunsi wose. Kurya ifunguro rikomoka ku ngano cyangwa ikindi kinyampeke cyuzuye (ingano, umuceri …) biha umubiri wawe ibitera imbaraga bihagije bituma umunsi wose wiriranwa ingufu. Gusa hano wibuke ko ari ibinyampeke byuzuye, si bimwe byanyujijwe mu nganda.
Ibishyimbo
Ibishyimbo
Ibishyimbo bikungahaye kuri fibre kandi zizwiho ko zitinda kugogorwa bityo bikaba bituma umubiri uhorana ingufu. Fibre kandi zizwiho ko zifasha mu kuringaniza igipimo cy’isukari mu mubiri.
Ibishyimbo kandi bibonekamo magnesium izwiho gutuma umubiri uruhuka ukanakoresha ingufu nkeya izindi ukazizigama
Ubunyobwa
Ubunyobwa bukaranze
Mu bunyobwa habamo poroteyine na fibre bikaba bizwiho kuzamura ingufu no gutuma igipimo cyazo kiba ku rwego rwiza. Kurya ubunyobwa rero bituma umubiri ugarura ingufu.
Ubunyobwa bukaranze butuma umubiri ugarura imyunyungugu nka sodium na potassium. Ndetse tunasangamo magnesium. Ni byiza kurenzaho amazi iyo umaze kuburya.
Ibihumyo
Ibihumyo
Ibihumyo bibamo vitamini B zinyuranye nka riboflavin, niacin, thiamin, pantothenic acid, B6 na B9. Izi vitamin zose ni ingenzi mu gutuma umubiri ugira ingufu ndetse by’umwihariko riboflavin yo ituma umubiri wikorera ingufu ubikuye mu byo turya.
Ibijumba
Ibijumba
Ibijumba ni ibyo kurya byo mu bwoko bw’ibinyamafufu, bikaba ibiribwa bizwiho kubamo ibitera imbaraga na potassium ihagije.
Potassium ifasha mu kuringaniza igipimo cy’imyunyungugu mu mubiri. Ndetse kandi inafasha mu kugabanya umuvuduko w’amaraso ibi bikaba birwanya stress ishobora gutera umubiri kunanirwa.
Amagi
Amagi
Kurya amagi ni isoko nziza y’ingufu kuko akungahaye kuri Zinc, ubutare na za poroteyine nyinshi.
Ntabwo poroteyine zituma wumva uhaze gusa ahubwo zinaha umubiri wawe imbaraga ukeneye. Garama 6 za poroteyine zo mu igi zituma igipimo cy’isukari yo mu maraso kitamanuka. Ndetse hanarimo leucine, amino acid izwiho gufasha mu gukura kw’imikaya. kandi hanabonekamo vitamin zo mu bwoko bwa B zinyuranye zizwiho gutuma umubiri ukora ingufu ukeneye.
Icyayi
Icyayi cy’icyatsi / thé vert/Green tea
Icyayi cya thé vert/green tea kibamo theanine ikaba inarimo acid itera umubiri gushabuka no kuba maso.
Kirimo kandi caffeine nkeya (mu gakombe gato harimo hagati ya 35 na 50 mg zayo), nayo izwiho kuba inkabura. Gusa si byiza kunywa icyayi ugiye kuryama kuko byatuma udasinzira neza bikaba byagabanya ingufu aho kuzongera. Ibyiza ni ukukinywa mu masaha byibuze abiri mbere yuko uryama.
Igihe cyose uzumva umubiri wawe wacitse intege, unaniwe, aho guhita witabaza ibizwi nka energy drink; nka za RedBull, Azam energy drink, n’ibindi, uzahitemo rimwe cyangwa menshi mu mafunguro tuvuze haruguru kuko uretse kukongerera ingufu bizanaguha izindi ntungamubiri zinyuranye zituma umubiri wawe umera neza.
Ikindi kintu kandi gishobora gutuma umuntu agira umunaniro ukabije harimo n’ubukene. kuko uwamaze kwinjirwa n’ubukene ibitekerezo bye bavuga ko biba bitari hamwe ibyo bigatuma ahorana umunaniro ukabije mu bwonko (stress).
hari byinshi wakwifashisha kugira ngo wirinde ikibazo cy’umunaniro ukabije, harimo no kuba wakoresha imbuto nk’Amacunga, n’ibindi.
Uwineza Adeline
