Ibiribwa byagufasha guhangana n'indwara y'agahinda gakabije

Gusa, iyo bitangiye kuba byinshi kandi ukamara igihe kirekire (hejuru y’ibyumweru 2) ufite agahinda kenshi no kumva uri wenyine ntacyo ukimaze bishobora kuba indwara ya depression, iyi ndwara ituma ubuzima bwawe busanzwe bugenda nabi, bikaba byatera n’ibindi bibazo bikomeye.

Kurwanya depression ntago biba byoroshye, gusa hari byinshi bishobora kugufasha kuyihashya.

Kimwe muri byo harimo amafunguro dufata buri munsi; ibyo kurya bikungahaye ku binure bya omega-3, vitamin B na D ndetse n’ikinyabutabire tryptophan byose bifasha mu kugira akanyamuneza

Aya mafunguro akurikira ashobora kugufasha kugabanya kwigunga, ndetse akaba yanagufasha kurwanya depression ikagenda burundu:

1.Amafi ya salmon

Salmon kimwe n’andi mafi aboneka mu mazi akonja cyane, nka sardines na tuna, akize cyane kuri omega-3 fatty acids, ifasha kurwanya depression. 

Abantu bafite indwara yo kwigunga bikabije cg se depression, akenshi bagira urugero ruri hasi cyane rwa omega-3, kandi izwiho gufasha ubwonko kwirinda no kugabanya ububyimbirwe. Ibinyabutabire by’ingenzi biboneka mu binure bya omega-3 fatty acids biboneka cyane ku bwinshi mu bwonko, bifasha mu gutuma imyakura ikora neza no kugira akanyamuneza.

2.Shokola z’umukara

Izi shokola zizwiho kongera urugero rwa serotonin mu mubiri, uyu musemburo ukora nk’imiti irwanya depression (antidepressants). Isukari iboneka muri shokola z’umukara, ikangura umubiri, ugakora serotonin nyinshi.

Ikindi kandi, shokola z’umukara zizwiho kugabanya ikorwa ry’imisemburo ya stress, ibi byose bikakugabanyiriza kwigunga no kumva ushavuye cyane. Izindi ntungamubiri za flavonoids zibonekamo zifasha mu guhashya ibimenyetso by’umunaniro ukabije. Guhekenya byibuze agace kayo ku munsi byagufasha guhangana na depression.

3.The vert/ Green tea

Icyayi cyane cyane the vert ifasha mu kurinda depression. Gikungahaye cyane cyane kuri amino acids n’ibisohora uburozi mu mubiri, byose byakurinda kwigunga n’agahinda gakabije.

Ikinyabutabire cya theanine, kiboneka mu cyayi cy’umukara ndetse n’icy’icyatsi (green tea/the vert), ni ingenzi cyane mu kongera urugero rw’umusemburo wa dopamine no kugabanya itera stress.

Ubushakashatsi bwakozwe, bugaragaza ko theanine yitabazwa cyane mu kuvura indwara zo mu mutwe n’izibasira ubwonko n’imitekerereze, nka depression, indwara y’ibisazi n’izindi nka bipolar disorder.

4. Umuneke

Imineke ikize cyane kuri tryptophan, ikaba ifasha mu kongera urugero rwa serotonin mu mubiri. Serotonin mu gihe ushavuye cyane cyangwa ufite indwara ya depression, urugero rwayo ruba rwagabanutse cyane.

Imineke kandi ifasha mu ikorwa rya tyrosine, iyi ikaba aside amino ifasha mu ikorwa ry’imisemburo yongera akanyamuneza ya dopamine na norepinephrine.

Vitamin B6 ibonekamo ifasha umubiri wawe, mu ikorwa rya serotonin ihereye kuri tryptophan. Iyi tryptophan kandi niyo ifasha mu gusinzira neza. Kudasinzira neza ni kimwe mu bimenyetso bya depression.

Mu gihe udasinzira neza, cyangwa se usinzira bigoranye cyane, mbere yo kuryama ushobora kurya umuneke, nyuma yahoo ugafata ikirahuri cy’amata ashyushye, bizagufasha gusinzira neza bikoroheye.

Igihe cyose wumva ufite agahinda cyangwa ushavuye, kurya umuneke 1 cyangwa 2 bizagufasha kubirwanya.

5.Amagi

Amagi ni isoko nziza ya zinc, ikaba ingenzi cyane mu gutuma hakorwa imisemburo ifasha mu ihererekanya makuru ku bwonko. Abonekamo kandi vitamin D, y’ingenzi mu kurinda no kuvura depression.

Ubushakashatsi bwatangajwe mu kinyamakuru British Journal of Psychiatry mu mwaka wa 2020, bwerekanye ko urugero ruri hasi rwa vitamin D rushobora gutera depression. Bukomeza bwerekana ko kongera iyi vitamin bifasha mu kurwanya indwara yo kwigunga no kwiheba bikabije.

6.Avoka

Avoka zibonekamo urugero ruri hejuru rw’ibinure bya omega-3 fatty acids, bityo zikaba ibyo kurya by’ingenzi mu kurwanya depression. Ibi binure bya omega-3, bizwiho kongera igice cy’ubwonko (kizwi nka gray matter) gifasha mu kongera no kuringaniza imisemburo y’imvamutima (emotions).

Zibonekamo potasiyumu, ifasha cyane ubwonko no mu mitekerereze. Uyu munyungungu kandi ufasha mu itwarwa rya serotonin, umusemburo utera ibyishimo no kumererwa neza.

Avoka kandi zikize kuri tryptophan, ifasha cyane mu kurinda stress no kumva uruhutse.

Niba wumva wigunze cyane cyangwa se ubabaye, ushobora kurya avoka 1 izagufasha kugarura akanyamuneza.

Usibye aya mafunguro kandi hari n’andi bitewe n’intungamubiri zibonekamo, nka epinari, utubuto twa almond ndetse n’inkeri, afasha mu kurwanya no kurinda indwara ya depression, kuyarya kenshi bizagufasha guhora wishimye kuko urugero rw’imisemburo irinda depression, ruzaba ruri hejuru.