Ntabwo ari ibanga isukari ishobora gutera ibibazo niba urobye neza. Nubwo bimeze bityo, abantu benshi barya isukari nyinshi. Ingaruka mbi ishobora kugira ku buzima bwawe bw'umubiri yirizwe neza, bityo tuvuga cyane ku buryo tugabanye isukari kugira ngo tugabanye ibyago nk'ibyo ingaruka nk'indwara zidakira. Ntabwo ari uburyohe bworoshye gusa birashobora gutuma ugira ubuzima bwiza mumubiri, birakwiye ko wita kuburyo isukari igira ingaruka mubuzima bwacu bwo mumutwe:
Isukari irashobora kugira ingaruka kumyumvire yawe
Birashoboka ko wigeze wumva ijambo "umuherere w'isukari" - kandi, wenda, ndetse wahinduwe na donut cyangwa umusaruro wa gaze aho gukora ibicuruzwa byiza kugirango ubone amafaranga yinyongera kumunsi muremure. Ariko, isukari ntishobora kuba uburyo bwiza bushimishije. Ubushakashatsi buherutse kwerekana ko ibiryo byiza bidafite ingaruka nziza kumutima.
Isukari igira ingaruka
Ifoto: Ibisobanuro.com.
Mubyukuri, isukari hamwe nigihe gishobora kugira ingaruka zinyuranye. Ubushakashatsi bumwe bwasohoye muri 2017 bwerekanaga ko gukoresha indyo yo mu isukari ndende bishobora kongera amahirwe yo kuvuka kato ko mu bantu ndetse n'ibihe byigihe cy'abagabo n'abagore. Ubushakashatsi buherutse gukorwa bwakozwe muri 2019 bwerekanye ko kunywa buri gihe bingana kandi byongera amasura bifitanye isano no kumva ko bafite impungenge mu bantu bakuze mu myaka 60. Nubwo ubushakashatsi bwinyongera bukenewe kugirango dushimangire isano iri hagati yimyumvire no kunywa isukari, ni ngombwa kuzirikana uburyo guhitamo indyo n'imibereho bishobora kugira ingaruka kumibereho yawe ya psychologiya.
Koresha gahunda yo kugabanya ibiro
Porogaramu nyinshi zigendanwa zigufasha gukora ingeso nziza kugirango ubashe kugabanya ibiro kandi ntutakaze ibiro. Gahunda yawe ihujwe nintego zawe nubuzima bwawe. Gusa kora isuzuma ryihuse kandi ukomeze gukora uyu munsi.
Irashobora guca intege ubushobozi bwawe bwo guhangana nibibazo
Niba igitekerezo cyawe cyo guhangana nikibazo kirimo pint yinzoga, ntabwo uri wenyine. Abantu benshi bahindukirira uburyohe iyo bihangayikishije. Ni ukubera ko ibiryo byiza bishobora guca intege ubushobozi bwumubiri bwo gusubiza ibibazo. Isukari irashobora kugufasha kumva ucitse intege, ugahagarika hypothalamus axis na pituita ya adrenal (HPA) mu bwonko bwawe bugenzura uko ushishikajwe no guhangayika. Abashakashatsi baturutse muri kaminuza ya Californiya basanga isukari ihagarika imihangayiko ku mbaraga za Cortisol mu bitabiriye amaganya, bagabanya ibyiyumvo no guhangayika. Cortisol izwi nka hormone yo guhangayika.
Nubwo bimeze bityo, gutakaza by'agateganyo birashobora kugutera kurushaho kwishingikiriza ku isukari no kongera ingaruka z'umubyibuho ukabije n'indwara zijyanye n'indwara. Mu bushakashatsi, abagore 19 gusa ni bo bitabiriye, ariko ibisubizo bihuye n'ubundi bushakashatsi aho isano iri hagati y'isukari no guhangayitse mu mbeba no kwiba.
Isukari ihindura ubuzima bwawe bwiza
Ifoto: Ibisobanuro.com.
Isukari irashobora kongera ibyago byo kwiheba
Biragoye kureka ibiryo bisanzwe, cyane cyane nyuma yumunsi utoroshye. Ariko uruziga rwibiciro isukari kugirango ucunge amarangamutima yacyo birashobora kongera ibyiyumvo byawe byumubabaro, umunaniro cyangwa ibyiringiro. Ubushakashatsi bwinshi bwavumbuye isano iri hagati yimirire hamwe nibirimo byisukari no kwiheba. Gukoresha cyane isukari bitera ubusumbane bwimiti imwe muri ubwonko. Uku kwambasha bishobora gutera kwiheba ndetse nongera ibyago igihe kirekire cyo guhungabana mumutwe mubantu bamwe. Mubyukuri, ubushakashatsi bwakozwe muri 2017 bwerekanye ko abagabo batwaye isukari nyinshi (garama 67 nibindi 23% akenshi bakiriye gusuzuma indwara yo kwiheba mu mavuriro ku myaka 5 ishize. Nubwo abagabo bonyine bitabiriye ubushakashatsi, isano iri hagati y'isukari no kwiheba nayo iraboneka no mu bagore.
Kwanga biryoshye birashobora gutera ubwoba
Kureka isukari ihamijwe ntishobora kuba byoroshye nkuko ubitekereza. Isukari yanze irashobora gutera ingaruka mbi, nka:
guhangayika
kurakara
Urujijo
umunaniro
Iyi mpuguke ku gahato kugirango urebe uburyo ibimenyetso byo guhagarika isukari bishobora kumera nkibimenyetso byibintu bimwe bitera. Dr. Amayobera avuga ati: "Ibimenyetso no kwizerwa kw'isoko mu bitabo byerekana ko bisa n'impuguke mu biyobyabwenge mu ishuri ry'ubuvuzi. Iyo umuntu akoresheje ibintu mugihe runaka, umubiri wacyo ujya mubintu bya physiologiya iyo bibubuze. Nasanze abantu bakoresha isukari nyinshi mumirire yabo barashobora muburyo busa bwo kubona physiologiya niba baretse kunywa isukari. Nzabona ko isukari itunguranye irashobora kwigana syndrome idahwitse kandi nzabyumva. Niba kandi ufite ikibazo cyo gutinda, ibimenyetso byubunararibonye bwo guhagarika bishobora kwiyongera.
Isukari Yangiritse Ubwonko
Inyigisho nshya zerekanye ko indyo yo mu isukari nyinshi ishobora kwiyongera no kubura ibiro birenze urugero cyangwa gukoresha ingufu nyinshi. Ubushakashatsi bwakorewe mu 2015 bwerekanye ko gukoresha umubare munini wa Saham-birimo ibinyobwa bya Saham-birimo byinshi, nko gufata ibyemezo no kwibuka. Birumvikana ko ubushakashatsi bwakorewe ku mbeba. Ariko ubushakashatsi buherutse gukorwa bwerekanye ko abakorerabushake bazima bafite imyaka 20+ ni ibintu byo kwibuka no kurwanya ibikomere bikabije kurya mu minsi 7 gusa yimirire hamwe nibinure byongeweho hanyuma wongeraho isukari. Nubwo hakenewe ubundi bushakashatsi kugirango hamenyekane isano isukuye hagati yisukari nubumenyi, birakwiye ko tumenya ko indyo yawe ishobora kugira ingaruka kubuzima bwubwonko.