Imirire Indwara Ubuzima

Amwe mu mafunguro yagufasha guhangana na stress

Urumva unaniwe, ufite umunabi, agahinda utazi icyagateye, urumva wihebye? Nta kabuza iyo ni stress yamaze kugufata. Stress aho ibera akaga iyo yagufashe ituma ubudahangarwa bugabanyuka, ku bagore ihindagura igihe cyabo cy’imihango, ndetse inagira ingaruka ku rwungano ngogozi.

 

Mu gihe byakubayeho, uretse kuba warwanya aho byaturutse unasabwa guhindura imirire yawe, ukagira bimwe wongera kugirango bigufashe.

 

Nibyo muri iyi nkuru tugiye kuvugaho

 

 

  1. Vitamini C

Iyo wagize stress umubiri wawe ukoresha vitamini C nyinshi, ni yo mpamvu usabwa gufata iyi vitamini cyane kuko ifasha mu kuzamura ubudahangarwa bwawe, ikanakugaruramo umunezero. Poivron, indimu, amacunga, imbuto muri rusange, broccoli, amashu mu moko yose, karoti ni bimwe mu byo warya iyi vitamini ikiyongera

  1. Melatonin

Iyo wagize stress usanga gusinzira byabaye ingorabahizi. Ibi bituma usanga ku manywa uba uhondobera kuko nijoro waraye udatuje. Uyu musemburo wa melatonin rero uwukeneye ku bwinshi ngo ugufashe kuba wakongera kubona agatotsi, kuko stress yabaye igabanyutse. Bimwe mu byo kurya biyongera twavugamo imineke, ubunyobwa, ibihwagari, inyanya (mbisi), broccoli, concombre, umuceri, sesame…

  1. Magnesium

Uyu munyungugu uzwiho kuba umwe mu bigabanya umusemburo wa ACTH ukaba utuma hazamuka igipimo cya cortisol na adrenaline byombi bituma wumva udatuje iyo byazamutse. Amafunguro azatuma uyu munyungugu wiyongera muri wowe harimo avoka, imineke, imboga rwatsi nka epinari ndetse n’urunyogwe, igitoki, …

  1. Glycine

Iyi yo ni amino acid, iyo havuzwe amino acid haba havuzwe ibiherwaho ngo hakorwe poroteyine (tuzayivugaho ukwayo birambuye). Iyi amino acid ikaba ubwayo ikora nka melatonin mu gutuma umubiri uruhuka ukabasha gusinzira neza. Iyi glycine ikaba rero ituma ubwonko buruhuka kandi ubushyuhe mu mubiri bukagabanyuka, ukaza gusinzira nta nkomyi. Bimwe mu byo tuyisangamo twavuga umufa, inyama y’inkoko, epinari, amata n’ibiyavaho, imboga muri rusange, amafi

  1. Vitamini zo mu bwoko bwa B

Izi vitamini zigera kuri 8, (B1, B2, B3, B5, B6, B7, B9 na B12) ni vitamini zikomeza umubiri wawe mu buryo bunyuranye. Zongerera ingufu ubudahangarwa kandi zituma umubiri ukorana ingufu. Iyo uriye ibikungahaye kuri izi vitamini bituma mu mubiri hagabanyuka homocystein, iyi ikaba amino acid igendana na stress, kumva mu mutwe byivanze n’agahinda gasaze. Iyo uriye imboga rwatsi, ibirayi, ibitoki, impeke zuzuye, amata n’ibiyakomokaho, uba uzamuye igipimo cy’izi vitamini mu mubiri.

  1. L-theanine

Niba usomye iri jambo ukumva ntusobanukiwe, wikigora ahubwo ni amino acid tubona ikomotse mu mababi y’icyayi. Urabizi kunywa the vert bituma wumva utuje, ikibigiramo uruhare rero ni ya l-theanine. Kunywa rero iki cyayi bizafasha umubiri wawe kwinjiza iyi amino acid bityo bigufashe kongera akanyamuneza no kumva utuje.

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