Imibanire Imirire Imyororokere Ubuzima

Vitamini n’imyunyungugu ukeneye ngo ukore imibonano neza

Wahoze uryoherwa n’imibonano, uyikora bikagenda neza, waba umugabo cyangwa umugore. Ariko nyuma ukabona biri kugenda bihinduka, igihe byagutwaraga ngo urangize kigahinduka, cyangwa se ukabikora kuko ari ngombwa gusa. Nuko ukibaza ikibitera uti wenda barandoze cyangwa hari uburwayi buri kubintera.
Kimwe gishoboka ni uko bishobora guturuka ku mpinduka mu mirire yawe aho ushobora kuba utacyinjiza zimwe mu ntungamubiri nkenerwa mu buzima bw’imyororokere.
Hano twagukusanyirije vitamini n’imyunyungugu by’ingenzi mu gutuma ukora imibonano ikakunyura waba umugabo cyangwa umugore, tunagushyiriraho aho wazikura mu byo urya.
1. Vitamini A: iyi vitamini ni ingenzi mu ikorwa rya testosterone, umusemburo ugira uruhare runini mu kugira ubushake bwo gukora imibonano haba ku bagabo no ku bagore. Iyi vitamini tuyisanga mu magi, amata, inyama, imboga, imbuto z’umuhondo na orange zose. By’umwihariko ku bagabo iyi vitamini ituma amasohoro aba menshi kandi akaba yoroshye.
2. Magnesium: Ubusanzwe uyu munyungugu ufasha mu gusinzira neza. Si aho ufasha gusa ariko kuko utuma umuntu abasha gutuza nuko igikorwa cy’imibonano kikagenda neza. Ibihwagari, inzuzi z’ibihaza, ibinyampeke, sesame, ubunyobwa, amagi, ni hamwe mu hantu dukomora uyu munyungugu
3. Vitamini C: Nubwo benshi tuyizi mu kutwongerera ubudahangarwa ariko nanone iyi vitamini igira uruhare runini mu kongera akanyabugabo mu gukora imibonano dore ko inatera umubiri ingufu. Iboneka mu mbuto zose, imboga, poivron.
4. Selenium: Kugira uyu munyungugu muri wowe bizwiho kongera ingufu mu mubiri, bigafasha mu kuryoherwa n’imibonano. Ubunyobwa niyo soko ya mbere ya selenium. Tuyisanga kandi mu mashu, ibihumyo, ibitunguru n’amafi.
5. Zinc: Kubura Zinc mu mubiri bishobora gutera ubugumba cyangwa kutabyara. Ni umunyungugu w’ingenzi mu kurwanya uburemba no gushyukwa amazinga. Tuwubona mu magi, ibishyimbo, inyama zitukura, fromage, amagi n’impeke zuzuye.
6. Vitamini E: Ni ingenzi mu kongera stamina n’ingufu muri rusange. Ifasha amaraso gutembera neza bityo ubushake bukamara igihe kinini. Tuyisanga mu mafi, amagi amata n’ibiyakomokaho. Bayihimba vitamini y’imibonano kuko yongera amaraso mu gitsina bikagitera kuzura ubushake.
7. Vitamini za B: By’umwihariko vitamini B3, B9 na B12 zizwiho gufasha umuntu kurangiza adatinze cyane ariko nanone ntarangize vuba. Amafunguro abonekamo izi vitamini ni umuceri, imboga rwatsi, inyama, amafi. Nka vitamini B12 kuyibura ituma utaryoherwa no kurangiza.
8. Ubutare: Iyo havuzwe ubutare humvikana amaraso. Kandi kubura amaraso ahagije bitera kudashyukwa dore ko binagira ingaruka mu mikorere y’umutima, bitera kunanirwa vuba. Ubutare tubusanga mu nyama zitukura cyane cyane inyama y’umwijima, ibishyimbo, umuhondo w’igi no mu mboga.
9. Calcium na vitamini D: Calcium ni nziza ku magufa ariko ni na nziza ku myororokere. Vitamini D na yo ifatanya na calcium muri uru rugendo. Ubushakashatsi bwa vuba bwerekana ko vitamini D ishobora kugira akamaro nka viagra aho gufata inyongera zayo byafasha mu gutera akabariro neza. Mu gihe tubona vitamini D binyuze mu kota akazuba, amafi n’ibihumyo no mu muhondo w’igi, calcium yo tuyisanga mu mata n’ibiyakomokaho, soya, inyama z’amagufa, isombe yatetswemo ikinono cyangwa imifupa, amafi uryana n’amahwa nka sardines, amashu.
10. Omega 3: Ibi binure biboneka mu mafi bizwiho gutuma umubiri ubasha korohera, byongera ububobere, kandi bizamura igipimo cya dopamine mu maraso bityo bikongera akanyamuneza kandi iyo ibyishimo bihari, ubushake ntibutinda, nuko haba horoshye bikaba urwijyane.

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