Umunaniro ni ikintu duhura nacyo mu buzima tubamo, twaba dukoresha amaboko cyangwa dukoresha ubwonko. Mu buryo bwose habaho umunaniro kandi uko tunanirwa biratandukana bitewe n’icyaduteye kunanirwa ndetse n’umwanya twamaze tugikora.
Kuri ubu hateye ibyo kunywa bizwiho ko byongera imbaraga, ugasanga umuntu nibyo ahise atekereza acyumva ananiwe nyamara burya no mu byo turya cyangwa tunywa ku mafunguro asanzwe harimo ibirwanya umunaniro.
Ibiribwa 10 bifasha kurwanya umunaniro
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Utubuto twa chia
Utu tubuto kuva na kera batwitaga “ibyo kurya byo kwiruka” kuko mu bwoko bwa Maya na Aztecs badukoreshaga kugirango tubafashe kwiruka batananirwa mu gihe cy’amasiganwa.
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.
Habonekamo kandi 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.
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Watermelon
No kuba watakaza amazi macye gusa (niyo watakaza 1.5% y’amazi) bituma wumva umunaniro.
Ibi kubikosora biroroshye kuko urubuto rwa watermelon nicyo rukora. Uru rubuto 90% by’ibirugize ni amazi, rero kururya birwanya umunaniro ndetse n’inyota.
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Amata
Nibyo ntusomye nabi, turavuga amata aya ava mu nka. Nubwo benshi batari babizi nyamara burya amata (hano turavuga 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
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Oatmeal
Ibi ni ibinyampeke byo mu bwoko bw’ingano. Burya akenshi iyo ubyutse, uba ukeneye ibyo twakita nk’ibitoro bituma wirirwa umeze neza umunsi wose. Kurya ifunguro rikomoka kuri oatmeal cyangwa ikindi kinyampeke cyuzuye (ingano, umuceri …) biha umubiri wawe ibitera imbaraga bihagije bituma umunsi wose wirirwana ingufu. Gusa hano wibuke ko ari ibinyampeke byuzuye, si bimwe byanyujijwe mu nganda.
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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
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Ubunyobwa
Mu bunyobwa dusangamo poroteyine na fibre bikaba bizwiho kuzamura ingufu no gutuma igipimo cyazo kiba ku rwego rwiza.
Kuburya kandi bituma umubiri ugarura ingufu.
Ubunyobwa bukaranze butuma umubiri ugaura imyunyungugu nka sodium na potassium. Ndetse tunasangamo magnesium.
Ni byiza kurenzaho amazi iyo umaze kuburya.
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Ibihumyo
Ibihumyo ni isoko nziza ya za 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.
Ikindi kandi burya ibihumyo birinda mitochondria, izwiho kuba ariyo ikora ingufu umubiri ukeneye, tukaba tuyisanga muri buri karemangingofatizo.
Pantothenic acid by’umwihariko ifasha imvubura za adrenals gukora mu gihe cya stress naho niacin igahindura ibyo twariye mo ingufu zikoreshwa.
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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.
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Amagi
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.
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Icyayi
Icyayi cyose, by’umwihariko thé vert/green tea kibamo theanine ikaba amino 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. Byiza 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.
