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Hejuru igomba-kugira inyongera kubuzima bwiza ： 5 Inyongera zo kuzamura ubuzima bwawe muri rusange

Muri iki gihe cyihuta cyane, gisaba isi, kubungabunga ubuzima bwiza birashobora kugorana. Imibereho ihuze akenshi idusiga tunaniwe, duhangayitse, kandi tubura intungamubiri zingenzi. Aha niho hiyongeraho inyongeramusaruro. Ibi byorohereza ubuzima bitanga ubufasha bwinyongera kugirango imibiri yacu ikure. Mugushyiramo inyongera muburyo bwawe bwa buri munsi, urashobora kwemeza ko umubiri wawe ubona infashanyo yinyongera ikeneye gutera imbere. 

Inyongera ni iki 

Muri make, inyongeramusaruro nuburyo bwibanze bwintungamubiri, nka vitamine, imyunyu ngugu, ibyatsi, cyangwa ibindi bintu, bifatwa mukanwa kugirango byuzuze indyo isanzwe. Ziza muburyo bwinshi, zirimo ibinini, capsules, ifu, namazi. Intego yinyongera ni ugutanga intungamubiri zingenzi zishobora kubura indyo cyangwa kuzamura ibintu byihariye byubuzima.

Inyongera ni iki

Hariho ubwoko bwinshi bwinyongera kumasoko, buri kimwe nikintu gitandukanye. Kurugero, multivitamine ninyongera zizwi cyane zagenewe gutanga vitamine zitandukanye n imyunyu ngugu. Ibi ni ingirakamaro cyane cyane kubafite ikibazo cyo guhaza imirire yabo binyuze mumirire yonyine.

Nyamara, ni ngombwa kumenya ko nubwo inyongera zishobora kugira uruhare runini mu gushyigikira ubuzima, ntabwo zisimbuza indyo yuzuye. Buri gihe ni ngombwa gushyira imbere indyo yuzuye intungamubiri zirimo imbuto zitandukanye, imboga, ibinyampeke, poroteyine zinanutse, hamwe n’amavuta meza.

Mugihe uhisemo kwinjiza inyongera mubikorwa byawe bya buri munsi, ni ngombwa kugisha inama inzobere mu by'ubuzima cyangwa inzobere mu by'imirire. Barashobora kukuyobora muguhitamo inyongera zikwiranye nibyo ukeneye kandi bakemeza ko ufata igipimo cyiza kandi cyiza.

Ibintu 5 byambere byiyongera kubuzima 

Vitamine C na E ku ruhu rwiza

Vitamine yamye igira uruhara runini mugushikira uruhu rwiza kandi rwiza. Muri vitamine nyinshi zigira uruhare mu buzima bwuruhu, vitamine C na E ni ebyiri zingenzi.

Vitamine C ni antioxydants ikomeye ifasha gutesha agaciro radicals yubusa mu ruhu. Radikal yubusa ni molekile idahindagurika itera kwangirika kwingirabuzimafatizo, itera gusaza imburagihe, gucika intege no kubyimba. Mu kurwanya izo molekile zangiza, vitamine C ifasha kurinda uruhu guhagarika umutima kandi bigatera isura nziza.

Byongeye kandi, vitamine C igira uruhare runini muri synthesis ya kolagen. Kolagen ni poroteyine itanga imbaraga n'imiterere y'uruhu. Nyamara, umusaruro wa kolagen mubisanzwe ugabanuka uko imyaka igenda ishira, biganisha ku kugabanuka kwuruhu no gushiraho imirongo myiza n'iminkanyari. Mugukangura umusaruro wa kolagen, vitamine C ifasha kugumana uruhu rworoshye kandi rukomeye.

Vitamine E ni antioxydants ikuramo ibinure irinda uruhu kwangirika kwatewe nizuba nibindi bintu byangiza ibidukikije. Ikora mukutabuza radicals yubuntu no kubarinda kwangiza ingirangingo zuruhu. 

Guhuza vitamine C na E mubicuruzwa byita ku ruhu ni byiza cyane. Iyo ikoreshejwe hamwe, vitamine zongera imbaraga za antioxydeant ya buriwese, zitanga uburyo bukomeye bwo kwirinda radicals yubuntu. Byongeye kandi, Vitamine E ifasha gutuza no kugabanya ingaruka za Vitamine C, ituma yinjira cyane mu ruhu.

Vitamine C na E ku ruhu rwiza

Uruhare rwa Kalisiyumu na Magnesium mu buzima bw'amagufwa

Ku bijyanye no gukomeza amagufwa akomeye kandi afite ubuzima bwiza, imyunyu ngugu ya calcium na magnesium ni ingenzi cyane mu gukora amagufwa, imiterere y'amagufwa, ndetse n'ubuzima bw'amagufwa muri rusange. Kalisiyumu ni imyunyu ngugu myinshi mu mubiri kandi iboneka cyane cyane mu magufa no mu menyo. Azwiho uruhare mu kubaka no kubungabunga amagufwa akomeye, gufata calcium ihagije ni ngombwa mu buzima bwose kuko bifasha kugwiza amagufwa no kwirinda gutakaza amagufwa. 

Magnesium ni kane mu myunyu ngugu myinshi mu mubiri kandi irakenewe muburyo butandukanye bwibinyabuzima. Ifite uruhare runini mumyunyu ngugu kuko ifasha guhindura vitamine D muburyo bukenewe kugirango calcium yinjire.

Kalisiyumu na magnesium bikorana kugirango bikomeze kuringaniza hagati ya osteoblasts (selile zubaka amagufwa) na osteoclasts (selile zimena amagufwa). Bikora nkibintu byemeza ko kuvugurura amagufwa bibaho neza. Iyo habaye ubusumbane hagati yaya mabuye yombi, ubuzima bwamagufwa burashobora guhungabana. Kurya calcium idahagije birashobora gutuma umuntu atakaza amagufwa, bigatuma amagufwa adakomera kandi yoroshye. Muri ubwo buryo nyene, ibura rya magnesium rirashobora kwonona amagufwa kandi bigatera osteoporose.

Kugirango ubuzima bwiza bwamagufwa, nibyingenzi kubona calcium na magnesium bihagije binyuze mumirire yuzuye. Ibikomoka ku mata, nk'amata, foromaje, na yogurt, ni isoko nziza ya calcium. Magnesium irashobora kandi kuboneka mubinyampeke, imbuto, imbuto, ibinyamisogwe, na shokora yijimye.

Abantu benshi barashobora kubona calcium na magnesium runaka binyuze mumirire myiza, ariko kubantu bafite indyo idatunganye, inyongera ya calcium hamwe ninyongera ya magnesium ni amahitamo meza. Mugihe uhisemo inyongera, urashobora gusuzuma ibintu byinshi. . 

Muri ibyo, uburyo bukunze kugaragara ni calcium karubone, ariko calcium L-threonate yerekanwe ko yongerera cyane calcium mu magufa, bityo ubwinshi bwamagufwa nimbaraga. Kalisiyumu L-threonate yongerera amagufwa kandi igafasha amagufa gukomera no kugira ubuzima bwiza.

Magnesium ije muburyo bwinshi, urashobora rero guhitamo ubwoko bukubereye. Mubisanzwe, magnesium irashobora gufatwa kumunwa nkinyongera. Magnesium citrate, magnesium malate, magnesium taurate na magnesium threonate byinjizwa byoroshye numubiri kuruta ubundi buryo nka oxyde ya magnesium na sulfate ya magnesium.

Uruhare rwa Kalisiyumu na Magnesium mu buzima bw'amagufwa

Gusobanukirwa Uruhare rwa Vitamine B mu gutanga ingufu

Vitamine B ni itsinda ryintungamubiri zingenzi zigira uruhare runini mu kubyara ingufu z'umubiri. Zishobora gushonga amazi, bivuze ko zidashobora kubikwa kubwinshi kandi zigomba kuzuzwa buri gihe binyuze mumirire cyangwa inyongera.

Hariho ubwoko umunani bwa vitamine B, harimo B2 (riboflavin), B3 (niacin), B9 (aside folike), B12 (cobalamin), nibindi. Buri vitamine zifite uruhare rwihariye muburyo bwo guhinduranya ingufu.

Vitamine B igira uruhare muburyo butandukanye bwo guhinduranya, harimo na synthesis ya molekile zingufu nka ATP (adenosine triphosphate). Byongeye kandi, vitamine B igira uruhare runini mu gutanga ingufu mu guteza imbere metabolisme ya karubone, amavuta na proteyine. Mugihe indyo yuzuye ikungahaye ku binyampeke, ibinyamisogwe, poroteyine zinanutse, n'imbuto n'imboga birashobora gutanga vitamine B ihagije, abantu bamwe, nk'ibikomoka ku bimera, abakuze, ndetse n'abantu bafite ikibazo cy'igifu, barashobora gukenera vitamine B mu mirire yawe na vitamine. inyongera.

Imbaraga za Antioxydants zo kwangiza no kweza

Azwiho kuba ifumbire ifite akamaro kanini ku buzima, antioxydants irinda umubiri wacu ingaruka mbi ziterwa na radicals yubusa, ari molekile idahindagurika ishobora kwangiza ingirabuzimafatizo na ADN. Antioxydants ikora mukutabuza radicals yubuntu no kongera uburyo bwo kwangiza umubiri. Harimo ibiryo bikungahaye kuri antioxydeant mumirire yacu, nk'imbuto, imboga zikomeye, n'icyayi kibisi, birashobora gushyigikira cyane imbaraga z'umubiri.

Byongeye kandi, antioxydants ntabwo ifasha kurandura uburozi gusa ahubwo igabanya no gutwika umubiri. Gutwika ni igisubizo gisanzwe ku gukomeretsa cyangwa kwandura, ariko gutwika karande bishobora gutera ibibazo by'ubuzima bw'igihe kirekire. Mugabanya gucana, antioxydants ifasha ubuzima bwumubiri muri rusange kandi ikanemeza uburyo bwiza bwo kwangiza.

Imbaraga za Antioxydants zo kwangiza no kweza

Probiotics kubuzima bwigifu

Probiotics nibikoresho byingenzi byo kubungabunga ubuzima bwigifu nubuzima muri rusange. Izi mikorobe nzima zifite inyungu nyinshi, kuva kunoza igogora no kugabanya ibimenyetso byigifu kugeza byongera ubudahangarwa bw'umubiri. Probiotics ibaho mubisanzwe mumibiri yacu, kandi iboneka no mubiribwa bimwe na bimwe.

Ku bijyanye n'ubuzima bw'igifu, probiotics byagaragaye ko igira ingaruka nziza kumiterere itandukanye ya gastrointestinal. Zifasha kunoza uburinganire bwa bagiteri zingirakamaro munda, bityo bikazamura imikorere yumubiri muri rusange. Ibi birashobora kugabanya ibibazo byigifu bisanzwe nko kubyimba, gaze, no kuribwa mu nda.

Probiotics nayo igira uruhare runini mugutezimbere ubudahangarwa bw'umubiri. Hafi 70% by'uturemangingo tw'umubiri twibera mu mara, bityo kuringaniza neza kw'ibimera byo mu nda ni ngombwa. Probiotics ifasha kugenzura ubudahangarwa bw'umubiri mu mara, kongera umubiri kurinda indwara ziterwa na virusi, no kugabanya ibyago byo kwandura.

Byongeye kandi, kubungabunga indyo yuzuye kandi yuzuye ningirakamaro kugirango dushyigikire ibyiza bya porotiyotike. Kurya indyo ikungahaye kuri fibre, imbuto, imboga, nintete zose zirashobora gutanga intungamubiri zikenewe kugirango bagiteri zifite akamaro zikure. Ni ngombwa kandi kwirinda gufata cyane ibiryo bitunganijwe, isukari na antibiotike, kuko ibyo bishobora guhungabanya imiterere ya bagiteri mu mara.

Ninde ukeneye inyongera?

Ibiryo byongera ibiryo bikubiyemo icyiciro kinini cyibicuruzwa byagenewe kuzuza intungamubiri tubona mu mirire yacu isanzwe. Ziza muburyo bwinshi, zirimo vitamine, imyunyu ngugu, ibyatsi, aside amine, na enzymes. Nubwo kurya indyo yuzuye muri rusange aribwo buryo bwiza bwo kubona intungamubiri zingenzi, abantu bamwe bashobora kuba bafite ibyo bakeneye byimirire cyangwa bagahura ningorane mugukemura ibibazo byimirire binyuze mubiryo byonyine.

Ninde ushobora kungukirwa ninyongera?

●Imirire mibi: Abantu bafite ikibazo cyimirire yihariye (nka fer, vitamine D, vitamine B12, cyangwa calcium) barashobora gusaba inyongera. Izi nenge zishobora guturuka kubintu nko guhagarika imirire, ubuvuzi, cyangwa gukoresha imiti igihe kirekire.

 ●Indyo idasanzwe: Ibikomoka ku bimera, ibikomoka ku bimera, hamwe n’abantu bafite kutihanganira ibiryo cyangwa allergie barashobora kugira ikibazo cyo kubona intungamubiri zose zikenewe binyuze mu mirire yonyine. Muri iki kibazo, inyongera zigenewe zirashobora gufasha gukemura icyuho cyimirire.

 ●Ibyiciro bimwe byubuzima: Bimwe mubyiciro byubuzima, nko gutwita, konsa, cyangwa gusaza, birashobora gusaba inyongera zinyongera kugirango umubiri uhindure imirire. Vitamine zitwite, omega-3 fatty acide, hamwe na calcium yinyongera akenshi birasabwa mugihe cyo gutwita na nyuma yo gutwita.

●Abakinnyi n'abantu ku giti cyabo: Abantu bakora imyitozo ngororamubiri ikomeye barashobora kungukirwa ninyongera kugirango bongere imikorere, bateze imbere imitsi, cyangwa bashyigikire ubuzima.

 ●Imibereho itari myiza nibibazo byo kwikuramo: Abantu banywa byinshi cyangwa banywa itabi, kimwe nabantu bafite malabsorption cyangwa ibibazo byo munda.

Ninde ukeneye inyongera?

Isoko ryiza ryibiryo bya Niacin

Kwinjiza ibiryo bikungahaye kuri niacin mumirire yacu nuburyo bwiza bwo guhaza ibyo dukeneye buri munsi. Ibiryo birimo niacin birimo:

 ●Imbuto n'imbuto:Amwe mumasoko meza arimo ibishyimbo, imbuto yizuba, amande na flaxseeds. Ntabwo itanga urugero rwiza rwa niacin gusa, ahubwo inatanga izindi ntungamubiri zingenzi, amavuta meza, na fibre.

 ●Inyama z'inkoko n'ibinure:Inkoko, inkoko, hamwe n’inka zinini (nka sirloin cyangwa tenderloin) zirimo vitamine nyinshi za vitamine. Ntabwo bakungahaye kuri niacin gusa, banatanga proteine ​​nziza, fer, nintungamubiri zingenzi.

●Amafi n'ibiryo byo mu nyanja:By'umwihariko tuna, salmon, sardine na shrimp ntabwo biryoha gusa uburyohe, ahubwo bikungahaye kuri niacin.

●Ibinyampeke: Ibinyampeke byose nk'umuceri wijimye, quinoa, oats, na sayiri ntabwo bikungahaye gusa kuri fibre y'ibiryo, ariko kandi ni isoko nziza ya niacin. Zitanga imbaraga zirambye, zifasha igogorwa, kandi zifasha kugabanya urugero rwisukari yamaraso.

●Ibishyimbo n'ibinyamisogwe:harimo ibinyomoro, inkoko, ibishyimbo by'impyiko n'ibishyimbo byirabura, bikungahaye kuri niacin, fibre ndetse n'amabuye y'agaciro atandukanye. Bafite inyungu nyinshi mubuzima, harimo kuzamura ubuzima bwigifu, guhagarika isukari yamaraso no gushyigikira ubuzima bwumutima.

●Ibikomoka ku mata:ibikomoka ku mata nk'amata, yogurt, na foromaje ntabwo bizwi gusa muri calcium, ariko kandi ni isoko ikomeye ya niacin.

Ni ubuhe buryo bwiza bwo guhuza inyongera?

Ibiribwa byubuzima byuzuye bikungahaye ku ntungamubiri zingenzi, vitamine, imyunyu ngugu na antioxydants zunganira imikorere yumubiri. Ibyo biryo bidutunga bivuye imbere kandi bitanga inzira yuzuye yo kubungabunga ubuzima bwiza. Nubwo inyongeramusaruro zishobora gukoreshwa kugirango wuzuze indyo yawe, ibiryo bizima biracyari umusingi winyongera kumubiri. Mugihe winjije inyongera mumirire yawe bwite, ugomba kwihatira kurya indyo yuzuye intungamubiri burimunsi.

Ibihangange byibiryo byubuzima bwiza:

●Icyatsi kibisi:Tangira urugendo rwawe mubuzima rusange hamwe nicyatsi kibisi nka epinari, kale, na chard yo mubusuwisi. Izi mboga rwuzuye intungamubiri zikungahaye kuri fibre, vitamine A, C, na K kandi bifite akamaro kanini mu buzima, harimo gushimangira ubudahangarwa bw'umubiri, kunoza igogora, no kugabanya ibyago byo kurwara indwara zidakira.

● Imbuto:Ishimire amabara meza yimbuto nka blueberries, strawberry na raspberries. Izi mbaraga nkeya zimirire zuzuye antioxydants, fibre, na vitamine zingenzi. Kurya buri gihe imbuto zirashobora guteza imbere ubuzima bwubwonko, kugabanya umuriro, no gushyigikira ubuzima bwumutima.

●Imbuto n'imbuto:Shyiramo imbuto zitandukanye n'imbuto mu ndyo yawe, nka almonde, walnuts, flaxseeds n'imbuto za chia. Bakungahaye ku binure byiza, fibre, proteyine na vitamine kandi bifite inyungu nyinshi mubuzima, harimo kuzamura ubuzima bwumutima, gufasha gucunga ibiro no kongera imikorere yubwonko.

●Ibinyampeke byuzuye:Hindura ibinyampeke binonosoye kubwoko bwose bw'ingano nka quinoa, umuceri wijimye na oats. Izi ntungamubiri zuzuye zuzuye fibre, vitamine B, n imyunyu ngugu byingenzi mubuzima rusange. Ibinyampeke byose birashobora gufasha kugabanya urugero rwisukari mu maraso, kuzamura ubuzima bwigifu, no kugabanya ibyago byindwara zidakira.

●Probiotics:Ihingure amara meza ushizemo ibiryo bikungahaye kuri porotiyotike mumirire yawe. Yogurt, kefir, sauerkraut, na kimchi ni isoko nziza ya bagiteri zingirakamaro zitezimbere igogora, zunganira imikorere yumubiri, kandi zigira uruhare mubuzima rusange.

●Intungamubiri za poroteyine:Hitamo intungamubiri za poroteyine nk'inkoko, amafi, ibishyimbo na tofu. Poroteyine ifasha mu gusana imitsi, ishyigikira metabolism, kandi igufasha kuguma wuzuye igihe kirekire. Ifite kandi uruhare runini mukubungabunga ibiro byiza no guteza imbere ubuzima bwiza muri rusange.

Isoko ryiza ryibiryo bya Niacin

Umubare w'inyongera

Ibintu byinshi bigira ingaruka nziza kumubare winyongera. Ibi bintu birimo imyaka, igitsina, ubuzima muri rusange, imiterere yubuvuzi, gufata imirire, ingeso zubuzima, n'intego cyangwa ibikenewe.

Niba inyongera izanye igipimo cyasabwe kivugwa kuri label cyangwa igipimo cyatanzwe ninzobere mu buzima, noneho ni ngombwa gutangirana nuwo muti. Ingano isabwa mubisanzwe ikora nkibanze kandi igenwa hashingiwe kubushakashatsi bwimbitse no kugerageza kwa muganga. Uhereye ku kigero cyasabwe cyemerera umubiri wawe guhinduka no gusubiza ibyongeweho neza.

Urebye ibintu bitandukanye, guhera kuri dosiye isabwa, kumva umubiri wawe, no guhindura buhoro buhoro dosiye irashobora kugufasha kugera kubisubizo wifuza. Wibuke, burigihe nibyiza gushakisha ubuyobozi bwinzobere mubuzima mugihe ugena igipimo cyiza kubyo ukeneye byihariye.

Ikibazo: Nigute magnesium igira uruhare mubuzima rusange?
Igisubizo: Magnesium ni minerval yingenzi igira uruhare mubisubizo birenga 300 bya biohimiki mumubiri. Ifasha imikorere yimitsi, ubuzima bwimitsi, kubyara ingufu, kandi igira uruhare mukubungabunga injyana yumutima.

Ikibazo: Nshobora kubona intungamubiri zose zikenewe mu ndyo yuzuye yonyine?
Igisubizo: Nubwo indyo yuzuye ari ngombwa, birashobora rimwe na rimwe kugorana kubona intungamubiri zose zikenewe mu biryo gusa. Inyongera zirashobora gufasha kuzuza icyuho cyose cyimirire no kwemeza ubuzima bwiza.

Inshingano: Iyi blog yanditse nkamakuru rusange kandi ntigomba gusobanurwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongera cyangwa guhindura ibintu byubuzima bwawe.

Igihe cyo kohereza: Nzeri-20-2023