Gutwika ni inzira karemano ifasha umubiri wawe gukiza no kurengera ibyangiritse. Ariko, gutwika kwangiza niba bigenda muburyo budakira. Kumurika kadakira birashobora ibyumweru bishize, amezi cyangwa imyaka kandi birashobora kuganisha kubibazo byubuzima butandukanye. Ariko, hari ibintu byinshi ushobora gukora kugirango ugabanye gutwika no kunoza ubuzima rusange. Iyi ngingo irerekana gahunda irambuye yindyo yo kurwanya ubupfura nubuzima:
Gutwikwa ni iki?
Gutwika ni inzira y'umubiri wawe kugirango wirinde kwandura, uburwayi cyangwa gukomeretsa. Mu rwego rwo gukemura injipo, umubiri wawe wongera umusaruro wa Leukocytes, ingirabuzimafatizo n'inzitizi n'ibintu byitwa kontokine ifasha guhangana no kwandura. Ibimenyetso bya kera byanduye (igihe gito) birimo umutuku, ububabare, ubushyuhe no kubyimba. Ku rundi ruhande, gutwikwa (igihe kirekire (igihe kirekire) bikunze kugaragara mu mubiri wawe nta bimenyetso bigaragara. Ubu bwoko bwo gutwika burashobora gutera indwara nka diyabete, indwara z'umutima, indwara y'umwijima na kanseri. Gutwika karande birashobora no kubaho mugihe abantu barwaye umubyibuho ukabije cyangwa bahura na stress. Iyo abaganga bashaka gutwikwa, bagenzura ibimenyetso byinshi mumaraso yawe, harimo na proteine ya c-jet (crh), TNF-alpha na Il-6.
Gabanya umubare wisukari wakoreshejwe
Ifoto: Ibisobanuro.com.
Uruhare rw'imirire yawe
Niba ushaka kugabanya gutwika, ntukarye nyuma yibicuruzwa byimyitozo no kurya ibiryo hamwe ningaruka zo kurwanya ubupfuto. Shingira indyo yawe ku biryo byose, intungamubiri zirimo antioxydants, kandi wirinde ibicuruzwa bitunze. Antioxydants ikora mukugabanya urwego rwimikorere yubusa. Izi molekile ya jet yaremewe nkigice gisanzwe cya metabolism yawe, ariko irashobora gutuma umuriro nibatagenzuwe. Indyo yawe yo kurwanya indumu igomba gutanga ubuzima bwiza bwa poroteyine, karubone na buri funguro. Menya neza ko uhaza ibyo umubiri wawe ukeneye muri vitamine, imyunyu ngugu, fibre n'amazi.
Imwe mu ndyo yafatwaga nk'indwara ni indyo yo muri Mediterane, yagaragaye, igabanya ibimenyetso by'iyogosha, nka CRP na Il-6. Indyo yo hasi-ya karubone iragabanya kandi gutwika, cyane cyane mubantu bafite umubyibuho ukabije cyangwa syndrome ya metabolike. Byongeye kandi, ibiryo bikomoka ku bimera bigabanya gutwika.
Ibicuruzwa kugirango wirinde
Ibicuruzwa bimwe bifitanye isano no kongera ibyago byo gutwika karande. Tekereza kugabanya cyangwa kubikuraho rwose:
Ibinyobwa biryoshye: Ibinyobwa hamwe nisukari n'imbuto.
Ikarito inoze: Umugati wera, paste yera.
DESTERS: Cookies, Candy, cake na ice cream.
Inyama zitunganijwe: Imbwa zishyushye, bolognese, sousage.
Ibiryo byatunganijwe: Ibisigisi, chipi na pretzels.
Amavuta amwe: Imbuto zifata imbuto n'amavuta y'imboga, nk'ibigori n'amavuta y'ibigori.
Tranranga: Ibicuruzwa bifite ibikoresho bya hydrogetenged igice.
Inzoga: Kunywa inzoga nyinshi.
Divayi itukura izabyungukiramo
Ifoto: Ibisobanuro.com.
Ibiryo byiza
Shyiramo byinshi muribi bicuruzwa birwanya inflammatoire mumirire:
Imboga: Broccoli, imyandikire, Bruxelles Cambuge, imyumbati, cauliflower.
Imbuto: Imbuto zirashya cyane, nkinzabibu na cheri.
Amavuta yingirakamaro: avoka, imyelayo, amavuta ya elayo n'amavuta ya cocout.
Amafi yabyibushye: Salmon, Sardine, Herring, Mackerel na Anchovies.
Nuts: almonds nizindi nke zitutsi.
Pepper: pepper nziza na chili pepper.
Shokora: shokora yijimye
Ibirungo: Turmeric, Finnagreek, Cinnamon, nibindi.
Icyayi: Icyayi kibisi
Divayi itukura: Kugera kuri 5 (140 ml) ya vino itukura kumunsi kubagore na 10 oz (280 ml) kumunsi.