Mu buzima bwacu bwa buri munsi ibyo dukora byose biyoborwa nuko dufite ubwenge buzima kandi bukora neza. Iyo ubwenge bwayobye ni ukuvuga igihe umuntu afite uburwayi bwo mu mutwe, usanga ibyo akora nta bwenge ashyiramo, ariho usanga agenda mu muhanda yambaye ubusa, avuga ibiterekeranye cyangwa arwana. Iyo umuntu ashaje nabwo cyangwa afite uburwayi runaka butuma yibagirwa cyangwa ugasanga imitekerereze ye yagabanutse.
Bishobora no kuba rero ku bakiri bato ugasanga imikorere y’ubwonko iri hasi.
Hari ibyo kurya umuntu ashobora kurya bigafasha imikorere y’ubwonko.
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Amafi
Amafi ya salmon, mackerel, tilapia, sardines n’izindi zikungahaye kuri bya binure bya omega-3, birimo DHA (Docosahexaenoic acid).
Iyi DHA mu bwonko ni ingenzi cyane kuko ituma uturandaryi two mu bwonko dukora neza. Twibutseko iyo akarandaryi kamwe kangiritse kadasimburwa.
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Imboga rwatsi
Imboga zinyuranye nka epinari, broccoli, imbwija, dodo n’izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza homocysteine iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by’umutima, vitamini B9 ibi byose irabirwanya
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Avoka
Avoka ni urubuto rwihariye kuko irimo vitamini zigera kuri 11, muri zo harimo vitamini E izwiho gusukura. Ubushakashatsi bwerekana ko kurya avoka birwanya ibyago byo kurwara indwara ya Alzheimer’s ikaba ifata ubwonko igatera kwibagirwa aho ushobora no kwibagirwa aho utaha cyangwa izina ryawe.
Ibi nabyo bikungahaye kuri vitamini E. Muri garama 30 za twa tubuto dukaranze nkuko ukaranga ubunyobwa harimo 30% bya vitamini E ukeneye ku munsi. Kubirya gutyo cyangwa gukora agasosi kabyo ni ingenzi mu kongerera ingufu ubwenge.
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Ubunyobwa
Bwaba ubunyobwa bukaranze, bubisi se cyangwa isosi yabwo ni isoko y’ibinure na vitamini E. Ibyo binure ni ingenzi kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y’umutima. Utabonye ubunyobwa wabusimbuza almond (amande).
- Vino itukura
Ubushakashatsi bugenda bugaragaza ko abantu banywa divayi itukura ariko ntibarenze akarahure 1 ku munsi bakagafata nyuma yo kurya, ubwonko bwabo bwibuka cyane kurenza abanywa bakarenza urugero. Si ibyo gusa kuko alukolo muri rusange ku gipimo cyemewe ituma ubwenge bushabuka ndetse ukibuka vuba. Hari abavuga ko kunywa inzoga nke mbere y’ikizami ngo bifasha kwibuka no gutsinda, ariko nta bushakashatsi burabyemeza.
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Inkeri
Inkeri mu moko yazo yose, zaba inkeri zitukura cyangwa izirabura, zifasha ubwonko mu kwibuka no gukora neza. Ibyo zibikora zifasha umubiri gusohora poroteyine zahindutse nk’uburozi zishobora kwangiza imikorere myiza y’ubwonko.
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Impeke
Impeke ni ibyo kurya bikungahaye kuri fibres. Iyo tuvuga impeke tuba tuvuga umuceri, ingano, ibigori, utubuto twa sezame, inzuzi z’ibihaza, uburo, amasaka. Ibi byo kurya byo muri ubu bwoko ntibivuze ngo ubirye byonyine, ahubwo bishyirwa mu yandi mafunguro. Ushobora kubinywa mu gikoma, kubirya, bigafasha umubiri gusohora imyanda bityo bikarinda iyangirika ry’imitsi ijyana amaraso mu bwonko.
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Ibishyimbo
Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n’andi moko, biri mu biribwa bikungahaye kuri glucose. Glucose nk’isukari, itera ingufu mu mubiri kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k’igikombe ku munsi karahagije
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Shokola zirabura
Izi chocolat zitandukanye n’izindi kuko zirimo ibirinda umubiri uburozi bunyuranye, ibikangura umubiri, harimo kandi na caffeine nkeya izwiho gutuma umubiri ukora endorphins, zikaba zituma imitekerereze igenda neza cyane.
Gusa ku munsi ntugomba kurenza hagati ya 15g na 30g zayo kuko iyo ibaye nyinshi bitera ibindi bibazo nanone.
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Imyitozo ngorora mubiri
Nubwo yo atari ibyo kurya ariko ntitwasoza tutayivuzeho.
Gukora siporo bituma umubiri wawe ushyuha, ubwonko bukaruhuka bityo imitekerereze ikagenda neza. Ni umuti mwiza rero ku bafite ikibazo cyo kwibagirwa. Ukibuka ko nyuma yo gukora siporo kandi ugomba kurya no kunywa ibisimbura ibyo watakaje.
