Mu nkuru zacu zatambutse hari aho twavuze ibimenyetso bizakwereka ko imisemburo yawe itaringaniye. (Wabisoma hano)
Twashoje tuvuga ko tuzafata akandi kanya tukavuga ku buryo bunyuranye bwagufasha kuba waringaniza imisemburo yawe
Nubwo ariko tugiye kubivuga muri iyi nkuru ntitwakibagirwa ko tutaravuga zimwe mu mpamvu zitera iyo misemburo kutaringanira, nabyo tuzafata akanya ko kubivugaho.
Reka ariko muri iyi nkuru dufate akanya ko kuvuga ibyo wakora bikagufasha kuringaniza imisemburo yawe.
Niba ushaka ko imisemburo yawe iringanira usabwa kuryama ugasinzira kandi ukaruhuka bihagije. Aha twibutse ko usabwa gusinzira byibuze amasaha atari munsi ya 7 ku munsi.
Ubushakashatsi bwerekana ko kudasinzira biri mu mpamvu zishobora gutera umubyibuho ukabije, diyabete n’ikibazo mu kurya
Cyane cyane urumuri rw’ubururu rukomoka mu byuma bigezweho nka terefoni, tereviziyo na mudasobwa. Uru rumuri ruzwiho gutuma umubiri ukora umusemburo wa melatonin nyinshi bikaza kugira ingaruka ku yindi misemburo.
Stress iza mu bintu by’ibanze bitera imisemburo kutaringanira ndetse na ya stress wumva idakabije ihindura bikomeye imikorere y’imisemburo. Cyane cyane izamura imisemburo ya adrenaline a cortisol kandi iyi misemburo iyo yazamutse bitera ibindi bibazo birimo n’indwara z’umutima
Nubwo hari ibyo utabuza kubaho ariko ufite uburyo bwo kubasha guhangana na byo bityo ubuzima bukagenda neza. Siporo, kuganira n’abandi, kumva umuziki, ni bimwe mu byagufasha
Kenshi kutaringanira kw’imisemburo bitera kuryagagura. Siporo rero ituma kwa kuryagagura kugabanyuka nuko ukarya mu kigero gikwiye kandi siporo ifasha mu gutuma umusemburo wa insulin uringanira bikanarwanya diyabete
Ushobora kutayireka burundu kuko utarabibasha ariko byibuze ukayigabanya. Isukari kandi si iyi dushyira mu cyayi n’igikoma gusa ahubwo n’imitobe tugura itunganyijwe, za soda na byo biba byongewemo amasukari anyuranye akaba atari meza ku mikorere y’imisemburo
Aya mavuta meza azagutera igihagisha bityo bikurinde kuryagagura bigendana no kubyibuha bidasanzwe. Aha amavuta meza ni akomoka mu bimera nk’amavuta ya elayo, kurya avoka, ubunyobwa, ibihwagari, n’andi anyuranye
Amafunguro abonekamo fibre ni amafunguro akomoka ku bimera by’umwihariko imboga n’imbuto cyane cyane zimwe urya ukumva zimeze nk’izifitemo imizi muri zo (dodo, umwembe, …)
Amafi abonekamo ibinure byiza bigirira akamaro umutima kandi bikanafasha ubwonko n’urwungano ngogozi. Gusa ukibuka ko utagomba kurya amafi inshuro zirenze ebyiri mu cyumweru cyane cyane iyo ari amafi yo mu nyanja ngari
Kuryagagura bigira ingaruka zinyuranye zirimo umubyibuho udasanzwe, diyabete n’indwara zimwe z’ubuhumekero. Ni byiza kurya mu rugero kugirango wirinde ibyo byose
Iki ni icyayi kizwiho kugira intungamubiri zihagije harimo gukabura umubiri, gufasha mu mikorere yawo n’ibindi (tuzafata umwanya tubivugeho brambuye). iki cyayi kinafasha mu kuringaniza igipimo cya insulin mu maraso
Niba ufite ikibazo cy’imisemburo itaringaniye kandi ukaba wiyiziho kunywa itabi, ni cyo gihe ngo urihagarike. Itabi rizwiho gutuma thyroid ikora nabi, gutuma hypophyse ikora bidasanzwe kandi bizamura umusemburo wa cortisol ugendana na stress
Twashoje tuvuga ko tuzafata akandi kanya tukavuga ku buryo bunyuranye bwagufasha kuba waringaniza imisemburo yawe
Nubwo ariko tugiye kubivuga muri iyi nkuru ntitwakibagirwa ko tutaravuga zimwe mu mpamvu zitera iyo misemburo kutaringanira, nabyo tuzafata akanya ko kubivugaho.
Reka ariko muri iyi nkuru dufate akanya ko kuvuga ibyo wakora bikagufasha kuringaniza imisemburo yawe.
Sinzira bihagije
Niba ushaka ko imisemburo yawe iringanira usabwa kuryama ugasinzira kandi ukaruhuka bihagije. Aha twibutse ko usabwa gusinzira byibuze amasaha atari munsi ya 7 ku munsi.
Ubushakashatsi bwerekana ko kudasinzira biri mu mpamvu zishobora gutera umubyibuho ukabije, diyabete n’ikibazo mu kurya
Gabanya urumuri nijoro
Cyane cyane urumuri rw’ubururu rukomoka mu byuma bigezweho nka terefoni, tereviziyo na mudasobwa. Uru rumuri ruzwiho gutuma umubiri ukora umusemburo wa melatonin nyinshi bikaza kugira ingaruka ku yindi misemburo.
Hangana na stress
Stress iza mu bintu by’ibanze bitera imisemburo kutaringanira ndetse na ya stress wumva idakabije ihindura bikomeye imikorere y’imisemburo. Cyane cyane izamura imisemburo ya adrenaline a cortisol kandi iyi misemburo iyo yazamutse bitera ibindi bibazo birimo n’indwara z’umutima
Nubwo hari ibyo utabuza kubaho ariko ufite uburyo bwo kubasha guhangana na byo bityo ubuzima bukagenda neza. Siporo, kuganira n’abandi, kumva umuziki, ni bimwe mu byagufasha
Siporo
Kenshi kutaringanira kw’imisemburo bitera kuryagagura. Siporo rero ituma kwa kuryagagura kugabanyuka nuko ukarya mu kigero gikwiye kandi siporo ifasha mu gutuma umusemburo wa insulin uringanira bikanarwanya diyabete
Irinde isukari
Ushobora kutayireka burundu kuko utarabibasha ariko byibuze ukayigabanya. Isukari kandi si iyi dushyira mu cyayi n’igikoma gusa ahubwo n’imitobe tugura itunganyijwe, za soda na byo biba byongewemo amasukari anyuranye akaba atari meza ku mikorere y’imisemburo
Rya amavuta meza
Aya mavuta meza azagutera igihagisha bityo bikurinde kuryagagura bigendana no kubyibuha bidasanzwe. Aha amavuta meza ni akomoka mu bimera nk’amavuta ya elayo, kurya avoka, ubunyobwa, ibihwagari, n’andi anyuranye
Kunda amafunguro arimo fibre
Amafunguro abonekamo fibre ni amafunguro akomoka ku bimera by’umwihariko imboga n’imbuto cyane cyane zimwe urya ukumva zimeze nk’izifitemo imizi muri zo (dodo, umwembe, …)
Rya amafi
Amafi abonekamo ibinure byiza bigirira akamaro umutima kandi bikanafasha ubwonko n’urwungano ngogozi. Gusa ukibuka ko utagomba kurya amafi inshuro zirenze ebyiri mu cyumweru cyane cyane iyo ari amafi yo mu nyanja ngari
Irinde kuryagagura
Kuryagagura bigira ingaruka zinyuranye zirimo umubyibuho udasanzwe, diyabete n’indwara zimwe z’ubuhumekero. Ni byiza kurya mu rugero kugirango wirinde ibyo byose
Nywa green tea/the vert
Iki ni icyayi kizwiho kugira intungamubiri zihagije harimo gukabura umubiri, gufasha mu mikorere yawo n’ibindi (tuzafata umwanya tubivugeho brambuye). iki cyayi kinafasha mu kuringaniza igipimo cya insulin mu maraso
Va ku itabi
Niba ufite ikibazo cy’imisemburo itaringaniye kandi ukaba wiyiziho kunywa itabi, ni cyo gihe ngo urihagarike. Itabi rizwiho gutuma thyroid ikora nabi, gutuma hypophyse ikora bidasanzwe kandi bizamura umusemburo wa cortisol ugendana na stress
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