Muri iki gihe cyihuta cyane kandi cyuzuyemo imihangayiko, gusinzira neza birashobora gusa nkinzozi zoroshye. Guhangayika no guhangayika bidakemutse birashobora gutuma duhinda umushyitsi, bikadusiga twumva tunaniwe kandi twishimye umunsi ukurikira. Igishimishije, hari inyongera ziboneka zishobora gufasha kugabanya imihangayiko no guteza imbere ibitotsi byiza.
Muri iki gihe cyihuta cyane, gisaba isi, guhangayika no guhangayika byabaye ibintu bisanzwe mubuzima bwacu. Igice kimwe cyibasiwe cyane niyi marangamutima ni ibitotsi byacu. Benshi muritwe twagize amajoro yo guterera no guhindukira, tudashobora kuruhuka ijoro ryiza kubera guhangayika no guhangayika.
Guhangayika no guhangayika bikurura ibintu bitandukanye byumubiri na psychologiya bihagarika ibitotsi byacu. Iyo duhangayitse, imibiri yacu irekura cortisol, imisemburo idutegurira igisubizo "kurwana cyangwa guhunga". Kwiyongera kwa cortisol birashobora gutuma bigora gusinzira no gusinzira ijoro ryose. Byongeye kandi, guhangayika akenshi biganisha ku rujijo no gutekereza cyane, bigatuma bigora kuruhuka no gusinzira neza.
Ubwiza bwibitotsi burashobora kandi kugira ingaruka mugihe guhangayika no guhangayika bihari. Ubushakashatsi bwerekana ko abantu bafite ibibazo byinshi byo guhangayika no guhangayika bakunda kugira ibitotsi byinshi kandi ntibisubize. Ibi bivuze ko niyo bashoboye gusinzira, ibitotsi byabo akenshi birahagarara, bikaviramo kumva unaniwe kandi ufite ubwoba bukeye.
Byongeye kandi, guhangayika no guhangayika birashobora gukaza umurego ibitotsi bihari. Izi marangamutima zirashobora gukaza ibimenyetso nko kudasinzira, gusinzira, hamwe na syndrome yamaguru atuje. Kurugero, umuntu ufite ikibazo cyo guhangayika ashobora kugira imitsi yiyongera, bikagorana kubona umwanya mwiza kandi biganisha ku gutangira ibimenyetso bya syndrome yamaguru atuje. Gusinzira apnea, irangwa no guhagarara muguhumeka mugihe cyo gusinzira, birashobora kandi gukaza umurego kubera guhangayika, bigatera guhagarika igihe kirekire kandi kenshi muguhumeka.
Ingaruka zo guhangayika no guhangayika kubitotsi birenze ijoro rituje. Kubura ibitotsi igihe kirekire birashobora kugira ingaruka zikomeye kubuzima bwacu bwumubiri nubwenge. Kubura ibitotsi bifitanye isano no kwiyongera kw’ibibazo nk'umubyibuho ukabije, diyabete, indwara z'umutima, ndetse na kanseri zimwe na zimwe. Irashobora kandi kuganisha kumikorere mibi yubwenge, kutibuka neza hamwe nubudahangarwa bw'umubiri, bigatuma dushobora kwandura indwara.
Mubuzima bwacu bwihuta cyane mubuzima bwa kijyambere, guhura nibibazo no guhangana nibibazo byo gusinzira bimaze kuba akamenyero. Kuringaniza akazi, umubano, ninshingano zitandukanye birashobora guhungabanya ubuzima bwumubiri nubwenge.
Mubindi bintu, guhangayika nigisubizo gisanzwe kandi gikenewe mubihe bitoroshye, ariko iyo bibaye karande, birashobora kugira ingaruka mbi kubuzima bwacu bwumubiri nubwenge. Guhangayika karande birashobora gutera umunaniro, guhangayika, intege nke z'umubiri, ndetse n'indwara zikomeye. Mugihe imibereho ihinduka hamwe nubuhanga bwo gucunga ibibazo nibyingenzi, harigihe hakenewe izindi nkunga.
Nubwo nta buryo bwo gukuraho byimazeyo ubuzima bwawe, hari intungamubiri cyangwa inyongera zishobora kugufasha kugabanya imihangayiko. Izi ntungamubiri ninyongera zirashobora gufasha kugabanya imihangayiko mugukomeza gutuza no kuruhuka, kongera umutima wawe no kwibanda, cyangwa kuzamura imisemburo yishimye. Ntabwo bigufasha gusa kuruhuka no gutuza, byanze bikunze, ariko birashobora no guteza imbere ibitotsi byiza, ari nako bifasha ubuzima bwumubiri nubwenge muri rusange.
1. Magnesium
Magnesium ni imyunyu ngugu. Agira uruhare runini mumikorere myinshi yumubiri, harimo kugenzura ibitotsi no gucunga ibibazo. Iyi minerval niyisanzwe iruhura, ifasha imitsi kuruhuka no gutuza sisitemu yimitsi. Ingaruka zayo zituje zirashobora gufasha abantu kugera kumitekerereze ituje mbere yo kuryama, kugabanya amaganya no guteza imbere ibitotsi byiza.
Ubushakashatsi bwerekana ko magnesiuminyongerairashobora gufasha kugabanya ibimenyetso byumubabaro, guhangayika, no kudasinzira. Ufashe inyongera ya magnesium, urashobora kongera uburuhukiro no guteza imbere ibitotsi byiza. Inkomoko y'ibiryo bya magnesium harimo imboga rwatsi rwatsi, imbuto, imbuto n'imbuto zose. Ariko, kugirango urwego rwiza rwamabuye y'agaciro, inyongera irashobora kuba nkenerwa.
Twabibutsa ko magnesium taurine ari ihuriro ryamabuye y'agaciro ya magnesium na taurine. Magnesium taurine irashobora gufasha kugabanya imihangayiko no guteza imbere kuruhuka, kuko magnesium na taurine byombi bifite imiti igabanya ubukana. Irashobora gufasha kurwanya amaganya, kuzamura ibitotsi, no kugabanya ibimenyetso byo kwiheba.
2. Salidroside
Salidroside ni uruganda rusanzwe ruboneka mu bimera bya adaptogenic Rhodiola rosea kandi bizwiho kugabanya imihangayiko. Iyi adaptogen ikomeye imaze igihe kinini ikoreshwa mubuvuzi gakondo kugirango yongere imbaraga zo guhangayika kumubiri no mumutwe. Ubushakashatsi bwerekana ko salidroside ifasha kugena urugero rwa cortisol (imisemburo ijyanye no guhangayika), bityo bigatera amarangamutima yo gutuza no kumererwa neza. Mugushyiramo salidroside mubikorwa byawe bya buri munsi, urashobora kugira ibitekerezo byiza, kugabanya umunaniro, hamwe nibikorwa byubwenge.
3. Vitamine B.
Vitamine B, hamwe izwi nka "vitamine zigabanya imihangayiko," ni ngombwa mu gukomeza sisitemu nziza. Bafite uruhare runini muguhindura ibiryo imbaraga, kubyara neurotransmitter, no kugenzura umwuka. Vitamine B, cyane cyane B6, B9 (folate), na B12, bifitanye isano no kugabanya imihangayiko no kugabanya amaganya. Izi vitamine zishyigikira umusaruro wa serotonine, neurotransmitter ishinzwe guteza imbere ibyiyumvo byibyishimo no kumererwa neza. Mugukomeza vitamine B ihagije, dushobora kongera ubushobozi bwumubiri wacu guhangana nihungabana no gukomeza imitekerereze iringaniye.
4. L-Theanine
L-theanine, ikunze kuboneka mu cyayi kibisi, ni aside amine ifite ibintu bigabanya imihangayiko. Yongera umusaruro wa dopamine na serotonine, neurotransmitter ifasha kugenga umwuka no gutera kuruhuka. L-Theanine ifata kandi ubwonko bwa alpha ubwonko, bujyanye no gutuza no kwibanda kumitekerereze. Mugutezimbere kuruhuka bidakenewe kwikinisha, L-theanine irashobora kunoza ibitotsi mugihe igabanya imihangayiko kumanywa.
5. Melatonin
Melatonin ni imisemburo isanzwe ikorwa numubiri ningirakamaro mugutunganya ukwezi-gusinzira. Kwiyongera hamwe na melatonin birashobora guteza imbere kuruhuka kandi ni ingirakamaro cyane kubantu barwaye ibitotsi cyangwa indege.
Ubushakashatsi bwinshi bwerekanye ko inyongera ya melatonine ishobora kuzamura ibitotsi, kugabanya igihe bifata cyo gusinzira, no kugabanya ibibazo byo gusinzira. Nyamara, abantu ku giti cyabo bagomba kugisha inama inzobere mu buvuzi kugira ngo ziyobore ku kigero gikwiye n’igihe cyo gukoresha.
Ikibazo: Nigute magnesium ifasha mukugabanya imihangayiko no gusinzira?
Igisubizo: Magnesium ni minerval igira uruhare mukugenzura imiyoboro ya neurotransmitter igira uruhare mukibazo no gusinzira. Irashobora gufasha kuruhura imitsi no kugabanya amaganya, byoroshye guhumeka no gusinzira.
Ikibazo: Hoba hariho ingaruka zishobora guterwa no gufata inyongera ya magnesium?
Igisubizo: Iyo ifashwe muri dosiye isabwa, inyongera ya magnesium muri rusange iba ifite umutekano. Nyamara, ibipimo byinshi bishobora gutera ibibazo bya gastrointestinal nka diyare. Birasabwa gukurikiza dosiye isabwa no kugisha inama inzobere mubuzima nibiba ngombwa.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ugushyingo-06-2023
