Twese tuzi ko gusinzira ufite ibyatsi bifatanye byangiza ubuzima no gusinzira byuzuye. Ariko, rimwe na rimwe ntibishoboka kugwa kumubiri ushonje. Nibyo ushobora kurya mbere yo kuryama, kugirango utababazwa no kwicuza umutimanama, cyangwa kuba Besoniki.
Imbuto. Almond cyangwa walnut - hitamo ibyo ukunda byinshi. Ikiboko hamwe nabandi nabandi bigira uruhare mu gusinzira byihuse. Mubyukuri, ibigize umuhanga byuzuye magnesium, na walnuts birimo tryptophan, biryozwa bisanzwe injyana ya buri munsi.
Amata. Niba ukiri abo muhanganye ibiryo byose mbere yo kuryama, gusa unywe igikombe cyamata cyangwa kefir: amata ayo ari yo yose, urakoze kuri calcium kandi na Timat Imiterere yo gusinzira.
Umutobe wa Cherry. Iki kinyobwa gishobora kandi gushinja amanga kubara gusinzira. Dukurikije ubushakashatsi buheruka bw'abahanga b'Abanyamerika, Cherry yongera urwego rwa Melatonin (ashinzwe isaha y'ibinyabuzima).
Icyayi. Kugirango bigwe vuba, icyayi icyo ari cyo cyose mu byaro bizafasha. Ariko nibyiza guhitamo canmomile. N'ubundi kandi, byongera urwego rwa Glycine, bityo rero bigira uruhare mu gukuraho impagarara nyuma yumunsi utoroshye.
Ubuki. Kandi ntuzibagirwe kongera ikiyiko cyubuki kumata cyangwa icyayi. Nyuma ya byose, isukari karemano, yongera urwego rwa insuline, ifasha Tryptophan guhita yinjira mu mikoranire n'ubwonko bwacu. N'ubundi kandi, ntabwo bwakoresheje amahirwe ko mu bwana bagiriye inama yo kunywa amata ashyushye n'ubuki mbere yo kuryama.