Imibanire Imirire Imyororokere Ubuzima

Amwe mu mafunguro yafasha mu kongerera umugore ubushake mu mibonano

Iyo uganiriye na benshi bakubwirako babishaka ari uko babishakishijwe ndetse bamwe ntibatinya kukubwira ko babikora kuko nyine ari ngombwa, ariko biba bitabarimo. Nyamara ku rundi ruhande ugasanga biba byiza gukora imibonano impande zombi zibishaka ni ukuvuga ari umugabo n’umugore bwa bushake babufite.

 

Ibi rero hari amafunguro yafasha umugore kubikosora nkuko tugiye kubirebera hamwe.

 

1. EPINARI

Izi mboga iyo uziriye uba winjije magnesium ifasha mu gutuma imbere mu miyoboro y’amaraso hatabyimba nuko bigatuma amaraso agenda neza akagera ku mpera vuba. Ibi bituma amaraso yinjira mu myanya y’umugore itera ubushake (igitsina na rugongo) aba menshi bityo ubushake bukazamuka.

Sima hano Ibyiza byo kurya epinari

2. THE VERT

Muri the vert habonekamo ibinyabutabire bya catechins, bizwiho by’umwihariko gutuma ugabanya ibinure ku nda ndetse bigafasha umwijima mu guhindura ibinure mo imbaraga umubiri ukoresha niyo mpamvu ku bashaka kugabanya ibiro ari byiza kuyinywa. Ariko nanone iyi catechin ituma amaraso atembera neza kuko ivana mu mubiri ibisigazwa bishaka gufunga imiyoboro y’amaraso nuko amaraso agatembera neza. Ikindi zituma hakorwa nitric oxide ihagije dore ko ariyo ifasha umubiri kugira ubushake aho ituma amaraso atembera vuba kandi neza.

Soma hano Byagenda bite mu mubiri uramutse unywa icyayi buri munsi?

3. INZUZI Z’IBIHAZA

Izi nzuzi zikungahaye kuri arginine, iyi ikaba iza ku isonga mu byongerwa mu nyunganiramirire zikoreshwa mu kongerera abantu akabaraga mu buriri. Hanabonekamo kandi zinc ituma hiyongera umusemburo wa testosterone ufasha mu kugira ubushake, imbaraga ,gutinda no kuryoherwa n’igikorwa. Nubwo benshi bazi ko ari nziza ku bagabo ariko no ku bagore ni ingenzi

Soma hano Mu kamaro ko kurya inzuzi z’ibihaza harimo no kongera amasohoro

4. UBUNYOBWA

Ubunyobwa mu moko yabwo yose bukungahaye kuri zinc ikaba izwiho gufasha abagore bayifite ku bwinshi kugira ubushake kurenza abagore bayifite ku gipimo cyo hasi. Ushobora kurya isosi yabwo, kubuhekenya bubisi cyangwa bukaranze, hose bwagufasha.

Soma hano Amwe mu mafunguro akungahaye ku mavuta ariko akaba ari meza ku buzima

5. RED WINE/VIN ROUGE

Iki kinyobwa ni divayi, iri mu binyobwa bisembuye ariko ifite umwihariko wo kuba Atari inzoga (beer) kuko nta rufuro ifite, ikaba nanone atari inzoga ikaze (liquor) kuko alcool irimo si nyinshi kuri urwo rwego. Ubushakashatsi bugaragaza ko abagore banywa akarahure kamwe cyangwa 2 twayo bagira ubushake ku buryo bworoshye ugereranyije na bagenzi babo badafataho na gacye. Iyi vino itukura ituma hakorwa nitric oxide ihagije nuko muri bya bice byo mu majyepfo hakiyongerayo amaraso umugore akagira ubushake.

Soma hano Ibyiza byo kunywa divayi itukura

6. WATERMELON

Uru rubuto rukungahaye kuri vitamin B5 iyi ikaba izwiho gufasha umubiri guhangana na stress, no kuwufasha gukuramo cortisol. Uretse ibi kandi habonekamo amoko anyuranye ya vitamin B zifatanya mu kongerera umugore ubushake no kwishimira igikorwa kuko zongera ingufu mu mubiri ndetse zigafasha imiyoboro y’amaraso kwaguka amaraso agatembera neza.

7. AMAFI Y’AMAVUTA

Amafi twise ay’amavuta ni amafi azwiho kugira amavuta ugereranyije n’andi. Twavuga salmon, sardine na tuna. Aya azwiho kuba akungahaye ku binure bya omega-3, bizwiho kuba byiza ku mikorere y’umutima. Nyamara binazamura umusemburo wa dopamine bigatera amaraso kongera umuvuduko maze ubushake bukaza ndetse dopamine itera kumva uruhutse muri wowe bityo ikagufasha kwishimira igikorwa.

8. IKAWA

Ikawa ikungahaye kuri caffeine isanzwe izwiho kuba inkabura. Nubwo abagabo banywa ikawa bibatera ubushake ariko si kimwe n’abagore kuko abagore ibatera ubushake butinda, ndetse nyuma yo kurangiza kongera kugira ubushake ntibitinde. Abagabo bo mu minota 10 bafashe ikawa ubushake buraza ariko ntibubatindamo.

Muri macye aya mafunguro ashobora gufasha umugore kongera ubushake kandi akamufasha kuba yakishimira igikorwa. Twibutseko ubushake bushobora kugabanywa na byinshi harimo stress, imiti imwe n’imwe, impinduka mu misemburo, ubuzima rusange ubayemo, n’ibindi. Iyo ikibazo gikemuwe mu nzira nziza binezeza ababana mu rugo.

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