Igitsina gore iyo kiri mu mihango umubiri ugira imihindagurikire itandukanye mu mikorere y’umubiri, niho usanga benshi bahanganye n’uburibwe, gucika intege, guhindura mood no kumva hari ibyo kurya ushaka kurusha ibindi.
Mbere y’uko ushaka ibindi byose, hari ibyo kurya umubiri uba ukeneye kurusha ibindi, akaba ariyo mpamvu ugomba kubyibandaho cyane mu gihe uri mu mihango.
Uba ugomba kubyibandaho mu gihe uri mu mihango kugirango bibashe kugufasha
Yogurt (yaworute)
Yawurute ifasha mu kurinda kuribwa uri mu mihango no gufasha igogorwa kugenda neza
Yowurute ni isoko nziza ya calcium, uyu munyungugu ufasha mu kugabanya bimwe mu bimenyetso by’imihango ibabaza no gutuma imikaya itikanya cyane bikaba byagutera uburibwe bukomeye.
Kubera ko yawurute zibonekamo kandi bagiteri nziza, bifasha mu igogorwa, bityo ikagabanya ibibazo ushobora kugira mu gifu mu gihe uri mu mihango.
Uretse yawurute kandi, hari n’izindi mboga zibonekamo calcium z’ingenzi nka broccoli, kale ndetse na epinari.
Shokola zirabura
Shokola zirabura (dark chocolate) zizwiho kongera ibyishimo muri rusange. Izi shokola zirimo ibisohora uburozi mu mubiri, zikaba ndetse zikungahaye kuri manyesiyumu, ifasha mu kuringaniza umusemburo wa serotonin wongera ibyishimo.
Shokola yirabura yagufasha kongera akanyamuneza mu gihe uribwa mu mihango
Mu gihe wumva utameze neza cg se uri kuribwa uri mu mihango, shokola yirabura yagufasha kubirwanya no kumererwa neza.
Imineke
Imineke ni isoko nziza cyane ya potasiyumu na vitamin B6 zose umubiri ukenera mu kongera akanyamuneza. Ufasha kandi mu gutuma amara yinyagambura neza, bityo bikakurinda uburibwe mu gihe cy’imihango, kimwe no kurwanya guhitwa, ku bari n’abategarugori bakunze kugira ikibazo cya diarrhea mu gihe bari mu mihango
Amazi
Amazi afasha mu kugabanya bimwe mu bimenyetso biterwa n’imihango ibabaza, harimo no gutumba. Uretse amaraso umubiri uba utakaza, uba unatakaza andi matembabuzi, akaba ariyo mpamvu ugomba kunywa amazi ahagije mu gihe uyirimo mu rwego rwo kuyongera.
Utubuto duto nka sesame, ingano n’ibindi
Utu tubuto ni isoko y’ingenzi ya manyesiyumu, igabanya kwikanya kw’imikaya. Ndetse tuba turimo na vitamin B na E zose z’ingenzi mu kurwanya umunaniro no kumva ububabare.
Utubuto duto nk’ingano, sesame, ubunyobwa n’utundi dufasha kugabanya uburibwe n’ububyimbirwe
Walnuts (harimo n’ubunyobwa muri iki cyiciro) zikize kuri omega-3 fatty acids zifite ubushobozi bwo kugabanya ububabare n’ububyimbirwe.
Sesame zifasha mu kugabanya uburibwe buturuka ku mihango. Zinc, calcium, vitamin B6 na manyesiyumu ibonekamo ifasha imikaya kwiyoroshya.
Ingano, utubuto tw’ibihwagari, almond n’utundi dutandukanye twose twagufasha guhangana n’ikibazo cy’uburibwe mu gihe uri mu mihango.
Amafi
Amafi akungahaye cyane ku binure bya omega-3, bikaba bifasha cyane mu kugabanya uburibwe mu gihe uri mu mihango. Ubushakashatsi bwakozwe bwagaragaje ko abagore bafata inyongera za omega-3 fatty acids bagira uburibwe bucye ugereranyije n’abatazifata.
Mu gihe ujya ugira uburibwe mbere cg se mu gihe cy’imihango ni ngombwa gufata izi nyongera, ziboneka muri farumasi zitandukanye. Cg se ukaba warya amafi, nayo yagufasha kwirinda ubu buribwe no kubugabanya.
Imboga rwatsi
Igihe uri mu mihango Umubiri uba ukeneye imboga rwatsi kuko uba uri gutakaza amaraso ndetse n’ubutare. Niyo mpamvu ari ingenzi kongera urugero rw’ibikungahaye ku butare ufata mu gihe uri mu mihango. Bimwe mubyo kurya byagufasha harimo ibishyimbo, ushobora no gufata inyongera z’ubutare, ziboneka nk’ibinini muri farumasi.
Uretse ibishyimbo, izindi mboga ugomba kwibandaho harimo epinari, celeri, amashu, amashaza n’imboga rwatsi.
Icyayi
Icyayi cya mukaru, icyayi cyicyatsi (green tea), byose byagufasha kurwanya uburibwe buterwa n’imihango.
Ugomba kwirinda kunwa ikawa, kuko ishobora kongera bimwe mu bibazo biterwa n’imihango ibabaza.
The vert/ Green tea ifasha mu kugabanya urugero rwa estrogen, iyo uyu musemburo ugabanutse bifasha urwungano rw’imisemburo gukora neza.
Uwineza Adeline
