Amafunguro 10 yafasha umuntu ushaka kureka inzoga

Abahanga mu birebana n’akamaro k’amafunguro mu mubiri, bavuga ko hari ibiribwa bitandukanye bishobora gufasha umuntu urimo kugerageza kureka inzoga zisembuye ari mu rugo, umubiri we ukongera ugasubira ku murongo.

Nubwo igisubizo rusange kuri iki kibazo ari ukugerageza ukabona indyo yuzuye mu buryo bushoboka, ukirinda umunyu, isukari n’ibyo kurya bifite ibinure byinshi, burya hari ibindi bintu byinshi bibera mu mubiri wawe igihe urimo kugerageza kureka inzoga, ari yo mpamvu hari ibiribwa byihariye bishobora kukorohereza muri urwo rugamba.

Niba rero waramaze kureka inzoga cyangwa ukirimo kubigerageza, ikintu cya mbere ugomba gukora ni ugufata amafunguro akungahaye ku ntungamubiri, ukirinda gufata ibiribwa byahinduriwe mu nganda.

Dore amafunguro yafasha umuntu ushaka kureka cyangwa wamaze kureka inzoga:

1. Inkeri

Inkeri kimwe n’izindi mbuto zose ziri mu bwoko bumwe, zifasha umubiri kubona isukari y’umwimerere ifasha umuntu kudakomeza gushaka ibintu byongewemo isukari yo mu ruganda. Inkeri kandi zikungahaye no ku zindi vitamine n’imyungu ngugu ikenewe mu mubiri.

2. Ibinyampeke

 Ibi ni ibiribwa bikize ku ntungamubiri zizwi nka ‘fibre’ zituma bitinda mu rwungano ngogozi kandi bigatinda kurekura isukari, bityo umuntu ntasonze vuba ngo abe yashaka kurya bya hato na hato. Ibiribwa by’ibinyampeke birimo: umuceri utaranyuze mu ruganda, ibikomoka ku ngano zitanyuze mu nganda (umugati na biswi), ibigori cyangwa injugu.

3. Imbogarwatsi

 Izi mboga ziri mu biribwa by’ingenzi cyane ushobora gufata igihe icyo ari cyo cyose, ari yo mpamvu nazo ziza mu by’ibanze bifasha umuntu urimo kuva ku nzoga by’umwihariko kubera ko zikungahaye kuri vitamine B izirana n’inzoga.

4. Urusenda rwa kamurari

 Uru rusenda rufasha umuntu kutongera kurarikira inzoga cyangwa ibyo yumva bishobora kuzisimbura mu mubiri we ngo agire amahoro. Urusenda kandi rutera umuntu kumva ashaka amafunguro, bikaba ari ingenzi cyane igihe umuntu waretse inzoga yumva afite isesemi ituma atabasha kurya.

5. Amafi afite ibinure

Vitamine D ni intungamubiri yangizwa no kunywa inzoga zisindisha, kandi iyi vitamine iboneka cyane mu biribwa bifite ibinure bitangiza umubiri, bikagira uruhare mu gufasha umuntu kutagirira amerwe ibiribwa biba byaraciye mu nganda bityo bikanamurinda ingaruka ziterwa no kurya ibinure byinshi bitari byiza.

6. Amafi yo mu bwoko bwa mackerel na salmon ni yo ahanini akize kuri vitamine D n’ibinure bitangiza umubiri byo mu bwoko bwa omega-3. Hejuru y’ibyo kandi, ayo mafi akungahaye no kuri protein ifasha umubiri kongera kwiyubaka kandi ukumva uguwe neza nyuma yo gufata ifunguro.

7. Imbuto z’ibihwagari

 Kubera ko ibisindisha biri mu bya mbere bigabanya imisemburo ya dopamine mu mubiri bigatuma umuntu ahora yumva ashaka inzoga, kurya imbuto z’ibihwagari ku bwinshi ni imwe mu nzira nziza zo kurwanya icyaka cyabaye cyorezo. Ni kimwe n’imbuto z’urumogi aho rwemewe, imbuto za watermelon n’iza pumpkin kuko zikungahaye ku byuka umubiri bizwi nka fibre kandi zikagira isukari nke cyane.

8. Amafunguro akize kuri Zinc

Muri aya mafunguro hagarukamo ibiribwa bikomoka ku binyampeke bitaciye mu nganda (ingano n’umuceri), hakabamo n’imbuto nka avoka, inkeri z’umukara, iz’ubururu n’imbuto zitwa pomegranates. Ibi byose bikaba bikungahaye ku ntungamubiri ya fibre ituma umuntu atagirwaho ingaruka no kureka inzoga, cyangwa gusonza bya hato na hato akaba yasubira ku byo yaretse.

9. Imineke

Imineke kimwe n’imbuto z’ibihwagari, nayo ifasha kuzamura imisemburo ya dopamine no kurwanya kumva umuntu ashaka gusubira cyo yaretse. Imineke ikize ku myunyu ya potasiyumu (potassium) ifite akamaro kanini ku buzima bw’umutima n’imikorere yawo kandi mwibuke ko kunywa inzoga zisembuye igihe kirekire byangiza umutima.

10. Umugati w’ingano gusa

Umugati w’ingano zitavangiye ntukize gusa ku ntungamubiri za fibre kimwe n’ibinyampeke ubwabyo, ahubwo wuzuyemo n’imyunyu ya manyeziyumu (magnesium) kandi ukaba uzwiho guhaza byihuse. Bityo rero gusimbuza umugati w’umweru uw’ingano zonyine, byongera intungamubiri za fibre kandi bikakurinda kwifuza inzoga kurusha uko umugati w’umweri ubigenza.