Ibyo kurya byagufasha mu gihe uri mu mihango

Mu gihe uri mu mihango, haba 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.

Ibyo kurya ugomba kwibandaho mu gihe uri mu mihango

1. Umuneke

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.

2. Yogurt

Yogurt ni isoko nziza ya calcium, uyu munyungugu ufasha mu kugabanya bimwe mu bimenyetso by’imihango ibabaza no gutuma imikaya itikanya cyane bikaba byagutera uburibwe bikomeye.

Kubera ko yogurt zibonekamo kandi bagiteri nziza, bifasha mu igogorwa, bityo ikagabanya ibibazo ushobora kugira mu gifu mu gihe uri mu mihango.

Uretse yogurt, hari n’izindi mboga zibonekamo calcium z’ingenzi nka broccoli, kale ndetse na epinari.

3. 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.

Mu gihe wumva utameze neza cg se uri kuribwa uri mu mihango, shokola yirabura yagufasha kubirwanya no kumererwa neza.

4. Utubuto duto twuzuye

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 ubabaye.

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.

5. 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’abasanzwe.

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.

6. Imboga rwatsi

Mu gihe uri mu mihango, umubiri 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.

7. Icyayi

Icyayi cya mukaru, ikirimo tangawizi cg se icy’icyatsi (green tea), byose byagufasha kurwanya uburibwe buterwa n’imihango. Ugomba kwirinda ikawa, kuko ishobora kongera bimwe mu bibazo biterwa n’imihango ibabaza.

Icyayi kirimo tangawizi gifasha mu kurwanya iseseme no gutumba mu nda mu gihe uri mu mihango.

The vert/ Green tea ifasha mu kugabanya urugero rwa estrogen, iyo uyu musemburo ugabanutse bifasha urwungano rw’imisemburo gukora neza.

Uretse ibi tuvuze byose ugomba kwibandaho, ntugomba kwibagirwa 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 uri mu mihango, mu rwego rwo kuyongera.