Inzobere zagaragaje ibiribwa wafata bikagufasha kongera ubwenge bwawe

Iyo bavuze ubwenge cyangwa ngo umuntu afite ubwenge duhita twumva ko ashoboye gutekereza mu buryo buhambaye, kuvumbura, gukora ibidasanzwe ndetse no kwiga akamenya. Rimwe nari mwe twumva ari impano cyangwa ari igeno ry’Imana ku muntu, tukibaza niba hari ikintu umuntu yakora kugira ngo abugire. Hari icyo wakora kugira ngo bigufashe. 

Ni ukurya bimwe mu biribwa nk'uko ubushakashatsi bwagiye bubigaragaza. Ikindi ni ukwibuka aho ubwo bwenge buba, ni mu bwonko. Ni yo mpamvu mugihe uri gufata amafunguro agira icyo amarira ubwonko cyane, uba urimo kwigwiriza bwa bwenge. Aha hari bimwe mu biribwa abantu bamwe na bamwe bakunda kurya ariko abandi wenda ugasanga ntibabikunda, ariko ibyo biribwa bifite ibanga ryo kongera ubwenge. 

Dore bimwe muri ibyo biribwa wakwifashisha wowe n’umuryango wawe.

1.       Amafi akungahaye ku mavuta azwi nka Salumoni (salmon), mekereli (mackerel) na saradine (sardines)Hafi ya kimwe cya kabiri cy’ubwonko bugizwe n’ibinure (lipids) kandi hafi 65% y'ibinure bizwi nka fatty acids bibarizwa mu muryango wa omega3. Ibyo binure rero bikaba ari ingenzi mu gutuma habaho uturemangingo tw’ubwonko, no gutuma akantu gatwikiriye ubwonko karushaho guhehera. Kandi bikaba bigira umumaro munini cyane mu gufasha imyakura. Aya mafi akungahaye ku mavuta ariyo salumoni, tuna na saradines zirimo ubwoko bwa bino ninure bwa omega 3 bifasha uturemangingo tw’ubwonko gukora neza. 

Bibaye byiza wabigira nk’umuco ukajya ufata byibura kuri ayo mafi nk'akabiri mu cyumweru. Icyo wamenya ibi binure tubonye muri ayo mafi ntabwo biboneka muri ariya baba bamaze gushyira mu bikopo, n'iamwe aba apfunyitse yavuye mu nganda ntibiba bikirimo. Ikindi ni uko ayo mafi afite n’ibindi binyabutabire nka fosifore (Phosphorus), iyodine (Iodine) ubwonko buba bukeneye cyane kugira ngo bukore neza. 

2.       Ibikomoka ku nka (dairy products); amata, forumage, yawurute n’ibindiAbashakashatsi b’Abanyamerika n'abo muri Australia bapimye ibipimo by’ubwenge (IQ) ku bakorerabushake 972 baza gufata umwanzuro ku isuzuma ry’imitekerereze, no kubika amakuru (memory) ko abakunze gukoresha ibikomoka ku nka buri munsi ari bo bagiye batsinda cyane kurusha abagiye babisuzugura. Ibi bintu bigira akamaro cyane kuko ahanini bigizwe n’ibinure kandi tukaba twabonye ko ari byo ubwonko buba bukeneye cyane. Kandi kubura ibinure by’ingenzi ku bwonko ni ko gutera indwara za hato na hato harimo nk'izwi nka Multiple sclerosis. Ikindi ni uko ibi biribwa bikungahaye ku myunyu ngugu nka karisiyumu (Calcium), manyeziyumu (Magnesium), vitamine D, na protein bifasha mu gukangura ibikorwa by’ubwonko.

3.       Inyama y’umwijimaUbwonko byibura bukenera 25% bya Ogusijeni (Oxygen) ari wo mwuka duhumeka. Kugira ngo uwo mwuka uhagere bisaba ibindi binyabutabire ari byo ubutare (iron) mu buryo bwa hemogorobine (haemoglobin). Rero umwijima ukaba uzwiho cyane kugira buriya butare cyane. Ubushakashatsi bwakozwe mu myaka ya 1960 bwerekanye ko umwijima ufite izi vitamin B1, B6, B9 na B12. Kandi izi vitamin zikaba zifasha mu kwiga no mu gutekereza ari byo bizwi nka cognitive.

4.       Imbuto n’imboga 

Iri rikaba ari ifunguro rikunzwe gufatwa n’abantu bo mu bice by’inyanja ya mediterane. Rikaba ari ifunguruo riba rigizwe n’imboga, imbuto, utubuto tw’ibihingwa, ubunyobwa, amavuta ya elayo na vino. Ubushakashatsi bwa vuba bwagaragaje ko bene aya mafunguro agabanya ibibazo byo kudafata no gutekereza neza. Mu busanzwe ntabwo abantu barya n’ubundi ibiribwa babitandukanyije cyane bikunze kuba ari uruvangitirane ariko ni byiza kubivanga ufite intumbero y’umumaro biri bukugirire.

5.       Amagi

Uburyo bwiza bwo kubona ubutare mu mubiri ni ugufata umuhondo w’igi. Amagi akungahahaye na none ku binure bikomoka kuri fosifore (phospholipids) na resitin (lecithin) ni inking za mwamba mu kubaka agace k'inyuma k’uturemangingo tw’ubwonko (membrane of brain cells). Ku bijyanye no kuzamura ubwenge umwihariko wayo uherereye mu ma proteyine menshi aboneka mu muhondo w’igi, n’ibizwi nka Amino acids bifasha mu gukora ibinyabutabire bikwirakwiza amakuru (neurotransimitters) no gufata mu mutwe (memorization).

6.       IminekeBwa buryohe bwawo budasanzwe mu gishishwa cy’umuhondo giteye amapfa kandi ukaba uboneka ahenshi hashoboka, burya ukungahaye ku munyu ngugu witwa manyeziyumu (magnesium) ingirakamaro mu gukwirakwiza amakuru yo ku bwonko (nerve impulse). Ikindi ni uko wibitseho vitamin B6. Iyi vitamin usibye mu gufasha uyu munyu ngugu, inagira uruhare mu ikorwa rya Amino acid zimwe na zimwe bikaba bifasha kugira imitekerereze n’imyitwarire myiza.

7.       Avoka

Uru ni urubuto ruzwi na bose n’ubwo bamwe usanga barwirengagiza. Avoka nayo ni nziza mu guteza imbere ubuzima bwiza. Ni koko kuko narwo ari urubuto rukungahaye ku binure. Kandi ibinure bisangwamo bikaba bifasha mu gutembera neza kw’amaraso mu mubiri. Avoka rero igabanya indwara z’umuvuduko w’amaraso kandi iyo umuntu amaraso ye atembera akagera no ku bwonko bibufasha kubona intungamubiri n’umwuka uhagije kugira ngo bukore neza. Kandi tuzi y'uko umuvuduko mwinshi w’amaraso ugira icyo uhungabanya ku bijyanye n’imyigire no gutekereza neza (cognitive).

8.        Ikawa n’icyayiIkinyabutabire cya kafeyine (caffeine) kiboneka mu cyayi n’ikawa bigiha buriya bushobozi bwo gukangura (tonic) imikaya. Icyayi n’ikawa bifasha umuntu kumva akangutse neza mu gihe cya mu gitondo. Ubushakashatsi bwakozwe bwagaragaje ko ibi binyobwa bishyushye bifasha mu gutekereza neza, kwiga no kurinda indwara ifata ubwonko yo kwibagirwa (alzheimer) ifata abantu cyane cyane guhera mu myaka ya za 50. 

Muri 2011 ubushakashatsi bwakozwe kuri iyi ndwara bugakorerwa ku mbeba, bwagaragaje ko imbeba yari yafashwe n'iyo ndwara bayihaye ikawa irimo kafeyine itangira gukira. Hashingiwe kuri ubu bushakashatsi bavuze ko ikawa yakwifashishwa mu kuvura iyi ndwara. Icyayi nacyo hagaragaye ko cyirinda ubwonko, ikindi ni uko gikangura imikorere y’ubwonko. Ikindi ni uko abanywa icyayi bagira kwibuka neza no gutunganya amakuru neza mu bwonko.

Ubwenge ni ingenzi burya rero ibintu byinshi wabigeraho udatanze ibiguzi byinshi cyane, ushobora kuba ujya wibaza nk’impamvu abana bawe batajya batsinda mu ishuri cyangwa nawe ukibaza abavugwaho ko bafite ubwenge bwinshi aho babukura. Ibi biribwa byagufasha n'ubwo atari byo byazana igisububizo kuko bigenda bisaba n’ibindi nk’uburyo ubayeho n'aho ukuriye n’ibindi byinshi. Gusa abafata ibi biribwa baba bari kwiteganyiriza kurusha abatabifata.

Src: www.lifespan.com