Dore ibiribwa ubushakashatsi bwagaraje ko byongera ubwenge bw’umuntu

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SANGIZA ABANDI IYI NKURU

Ese haba hari ibiribwa umuntu yafata ubwenge bukiyongera? ahari ushobora kuba wari geze kwibaza impamvu abantu bamwe nabamwe bagira ubwenge bwinshi  cg hari ibyo ubona bakunda kurya ukibaza impamvu yabyo. Koko se warya ukagira ubwenge? Menya icyo inzobere zibivugaho!

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 k’umuntu. Tukibaza niba hari ikintu umuntu yakora kugirango abugire. Hari icyo wakora kugirango bigufashe. Ni ukurya bimwe mu biribwa nkuko ubushakashatsi bwagiye bubigaragaza. Ikindi ni ukwibubuka aho ubwo bwenge buba, ni m’ubwonko niyo mpamvu mugihe uri gufata amafunguro agira icyo amarira ubwonko cyane uba urimo kwigwiriza bwa bwenge.

Aha hari bimwe mu biribwa abantu bamwe nabamwe 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% yibinure bizwi nka fatty acids bibarizwa mu muryango wa omega3. Ibyo binure rero bikaba ari ingenzi mugutuma 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 gukoraneza. Bibaye byiza wabigira nk’umuco ukajya ufata byibura kuri ayo mafi nka kabiri mu cyumweru. Icyo wamenya ibi binure tubonye muri ayo mafi ntabwo biboneka muri ariya baba bamaze gushyira mu bikopo, namwe aba apfunyitse yavuye munganda ntibiba bikirimo. Ikindi ni uko ayo mafi afite n’ibindi binyabutabire nka fosifore (Phosphorus) iyodine (Iodine) ubwonko buba bukeneye cyane kugirango bukoreneza.

  • Ibikomoka kunka (dairy products) amata, forumage yawurute n’ibindi

Abashakashatsi b’Abanyamerika nabo muri Ositarariya bapimye ibipimo by’ubwenge (IQ) ku bakorera bushake 972 baza gufata umwanzuro ku isuzuma ry’imitekerereze, no kubika amakuru (memory) ko abakunze gukoresha ibikomoka kunka buri munsi aribo bagiye batsinda cyane kurusha abagiye babisuzugura. Ibi bintu b’igira kamaro cyane kuko ahanini bigizwe n’ibinure kandi tukaba twabonye ko aribyo ubwonko buba bukeneye cyane. Kandi kubura ibinure by’ingenzi ku bwonko niko gutera indwara zahato nahato harimo nkizwi nka multiple sclerosis. Ikindi ni uko ibi biribwa bikungahaye ku myunyu ngugu nka karisiyumu (Calcium), manyeziyumu (Magnesium), vitamine D, na protein bifasha mugukangura ibikorwa by’ubwonko.

  • Inyama y’umwijima

Ubwonko byibura bukenera 25% bya Ogusijeni (Oxygen) ariwo mwuka duhumeka. Kugirango uwo mwuka uhagere bisaba ibindi binyabutabire aribyo ubutare (iron) mu buryo bwa hemogorobine (haemoglobin). Rero umwijima ukaba uzwiho cyane kugira buriya butare cyane. Ubushakashatsi bwa kozwe mu myaka ya 1960 bwerekanye ko umwijima ufite izi vitamin B1, B6, B9 na B12. Kandi izi vitamin zikaba zifasha mu kwiga no mugutekereza aribyo bizwi nka cognitive.

  • Imbuto n’imboga (whole grains)

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

  • Amagi

Uburyo bw’iza bwo kubona ubutare mu mubiri ni ugufata umuhondo w’igi. Amagi akungahahaye na none ku binure bikomoka kuri fosifore (phospholipids) na resitin (lecithin) ibi bikaba ari inking za mwamba mu kubaka agace kinyuma k’uturemangingo tw’ubwonko (membrane of brain cells). Kubijyanye 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)

  • Imineke

Bwa buryohe bwawo budasanzwe mu gishishwa cy’umuhondo giteye amapfa kandi ukaba uboneka ahenshi hashoboka. Umuneke ukaba ukungahaye ku munyu ngugu w’itwa manyeziyumu (magnesium) ingirakamaro mu gukwirakwiza amakuru yo kubwonko (nerve impulse). Ikindi ni uko wibitseho vitamin B6. Iyi vitamin usibye mugufasha uyu munyu ngugu, inagira uruhare mu ikorwa rya amino acid zimwe nazimwe bikaba bifasha kugira imitekereze, n’imyitwarire myiza.

  • Avoka

Uru ni urubuto ruzwi nabose n’ubwo bamwe usanga barwirengagiza. Avoka nayo ninziza mu guteza imbere ubuzima bwiza ni koko kuko narwo ari urubuto rukungahaye kubinure. Kandi ibinure bisangwamo bikaba bifasha mugutembera neza kw’amaraso mu mubiri. Avoka rero ikaba igabanya indwara z’umuvuduko w’amaraso kandi iyo umuntu amaraso ye atembera akagera no kubwonko bibufasha kubona intungamubiri n’umwuka uhagije kugirango bukore neza. Kandi tuziyuko umuvuduko w’amaraso ugira icyo uhungabanya kubijyanye n’imyigire no gutekereza neza (cognitive).

  •  Ikawa n’icyayi

Ikinyabutabire 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 mugitondo.  Ubushakashatsi bwakozwe bwagaragaje ko bi binyobwa bishyushye bifasha mu gutekereza neza no kwiga no kurinda indwara ifata ubwonko yo kwibagirwa (alzheimer) ifata abantu cyane cyane guhera mu myaka ya za 50. Muri 2011 ubushakashatsi bwakozwe kuri iy’indwara bugakorerwa ku mbeba,bwagaragaje ko imbeba yari yafashwe niyo 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 kwibukaneza 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 nubwo ataribyo byazana igisububizo bijyenda bisaba n’ibindi nk’uburyo ubayeho naho ukuriye n’ibindi byinshi, gusa kubafata muri ibi biribwa baba bari kwiteganyiriza kurusha abatabifata.


SANGIZA ABANDI IYI NKURU

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