Gusinzira neza ni ngombwa bidasanzwe kubuzima bwawe muri rusange. Irashobora kugabanya ibyago byo gutsimbataza indwara zidakira, komeza ubuzima bwubwonko bwawe kandi ukomeze sisitemu yumubiri. Mubisanzwe birasabwa gusinzira kuva amasaha 7 kugeza kuri 9 ubudahwema buri joro. Hariho ingamba nyinshi ushobora gukoresha kugirango ibitotsi byiza, harimo guhindura imirire yawe, kubera ko ibicuruzwa n'ibinyobwa bimwe na byo byorose. Hano hari ibicuruzwa bitanu byiza nibinyobwa bishobora kuribwa mbere yo kuryama kugirango utezimbere ubuziranenge bwayo:
Almond
Almonds nimwe muburyo bwibiti byimbuto hamwe numutungo mwinshi ufite akamaro kubuzima. Ni isoko nziza yintungamubiri nyinshi, kuva 1 oz (garama 28) yimbuto zikaranze zirimo 18% zikeneye buri munsi umuntu mukuru wa Phosiforusi na 23% muri Riboflavina. Igihe kimwe gitanga 25% byumunsi ukeneye buri munsi kubagabo kubagabo na 31% bakeneye buri munsi kwa Manganese kubagore. Gukoresha bisanzwe bya almonde bifitanye isano nibyago byo hasi byindwara zidakira, nka diyabete yo mu bwoko bwa 2 n'indwara z'umutima. Ibi biterwa n'amavuta yabo meza, fibre na antioxidants. Havugwa ko almondes ishobora kandi kunoza ubuziranenge. Ni ukubera ko almonde, hamwe nubundi bwoko bwimbuto, ni isoko ya melatonin hormone. Melatonin agenga isaha yawe imbere kandi asinya umubiri wawe kugirango yitegure ibitotsi.
Muri Almond Selena
Ifoto: Ibisobanuro.com.
Almond nanone isoko nziza ya Magnesium, itanga 19% yumunsi wawe ukeneye garama 30 gusa. Kunywa magnesie ihagije irashobora gufasha kunoza ubuziranenge, cyane cyane kubababaye ku kudasimba. Byemezwa ko uruhare rwa Magnesium mugutezimbere ibitotsi bifitanye isano n'ubushobozi bwayo bwo kugabanya gutwika. Mubyongeyeho, irashobora gufasha kugabanya urwego rwamaheke ya Cortisol, ruzwi, rucika. Mu bushakashatsi bumwe, ingaruka zo kugaburira imbeba za MG 400 za almond zikuramo. Byagaragaye ko imbeba ziryamye ndende kandi zimbitse kuruta nta almonde. Ingaruka zishobora guterwa ibitotsi ziratanga ikizere, ariko cyane mubyigisho byinshi mubikenewe.
Turukiya
Turukiya iraryoshye kandi intungamubiri, akungahaye muri poroteyine. Muri icyo gihe, Turukiya ikaranze itanga garama 8 za poroteyine kuri Ounce (Garama 28). Poroteyine ni ngombwa mugukomeza imbaraga zumitsi namabwiriza ye. Byongeye kandi, Turukiya ni isoko ya vitamine zimwe na minerval, nka riboflavin na fosifore. Iyi ni isoko nziza ya Selenium, igice cya 3 oz gitanga 56% bya buri munsi.
Turukiya ifite imitungo myinshi isobanura impamvu abantu bamwe bananiwe nyuma yo kurya cyangwa gutekereza ko atera gusinzira. By'umwihariko, irimo Acide Acide Tryptophan, yongera umusaruro wa Melatonine. Turukiya poroteyine irashobora kandi gutanga umusanzu wo kongera umunaniro. Hariho ibimenyetso byerekana ko proteine igereranije mbere yo kuryama ifitanye isano nubuziranenge bwiza bwo gusinzira, harimo no kubyuka ijoro ryose. Kwemeza uruhare rushobora kuba muri Turukiya mugutezimbere ibitotsi, ubushakashatsi bwinyongera burakenewe.
Icyayi cya Chamomile
Icyayi cya Chamomile ni icyayi kizwi cyane cyiza cyubuzima. Azwi cyane kubera ko ari uburyohe bwe. Flavon nicyiciro cya Antioxydants, kigabanya gutwika, akenshi biganisha ku ndwara zidakira, nka kanseri n'indwara z'umutima. Hariho kandi ibimenyetso byerekana ko gukoresha icyayi cya Chamomile bishobora gushimangira sisitemu yumubiri wawe, gabanya amaganya no kwiheba no kuzamura ubuzima bwuruhu. Byongeye kandi, icyayi cya Chamomile gifite imitungo idasanzwe ishobora kuzamura ireme.
By'umwihariko, icyayi cya Chamomine kirimo Apigenin. Antioxydant ifitanye isano nabakiriye bamwe mubwonko bwawe bushobora kugira uruhare mu gusinzira no kugabanya ibisimba. Inyigisho imwe ya 2011 abigiranye uruhare rwabantu 34 bagaragaje ko abakoresheje MG 270 zikuramo iminota 15 kumunsi, basinziriye nijoro ugereranije nabatabonaga. Ubundi bushakashatsi bwerekanye ko abagore banywa icyayi cya Chamomile mu byumweru 2 byavuzwe ko basinziriye ubuziranenge ugereranije n'abatanywe icyayi. Abanywa icyayi cya Chamomile nabo bari bafite ibimenyetso bike byo kwiheba, mubisanzwe bifitanye isano nibibazo byo gusinzira. Niba ushaka kunoza ubuziranenge bwibitotsi, menya neza kugerageza icyayi cya chamomile mbere yo kuryama.
Kiwi
Kiwi ni calorie nkeya n'imbuto zifite intungamubiri. Imbuto imwe irimo karori imwe gusa n'intungamubiri zikomeye, harimo 71% ya buri munsi ya vitamine C. Iha abagabo n'abagore ba Vitamine K, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye, aho bakeneye buri munsi. Irimo umubare mwiza wa folike na potasiyumu, hamwe na microelemer nyinshi.
Byongeye kandi, Kiwi arashobora kugirira akamaro ubuzima bwa sisitemu yo gusya, kugabanya gutwika no kugabanya urwego rwa cholesterol. Izi ngaruka ziterwa nibirimo byinshi bya fibre na Carotenoide Antioxydants zitanga. Nk'uko ubushakashatsi bwerekeye ubushobozi bwabo bwo kunoza ubuziranenge, Kiwi irashobora kandi kuba imwe mu bicuruzwa byiza bishobora gukoreshwa mbere yo kuryama. Mugihe cyicyumweru 4, abantu bakuru 24 bamaze kuri kiwi ebyiri kumasaha mbere yo gusinzira buri joro. Ubushakashatsi burangiye, abitabiriye amahugurwa bavuzaga 42% byihuse kuruta igihe batarya ikintu mbere yo kuryama. Byongeye kandi, ubushobozi bwabo bwo gusinzira ijoro ryose ntangutse byatewe na 5%, kandi igihe cyose gisinziriye cyiyongereyeho 13%.
Kurya imbuto za kiwi mbere yo kuryama
Ifoto: Ibisobanuro.com.
Gufatanya ingaruka za Kiwi rimwe na rimwe bihuza na Serotonine. Serotonine ni imiti yubwonko ifasha guhindura ukwezi gusinzira. Byasabye kandi ko antiormable antioxmatonts i Kiwi, nka Vitamine C na Carotenoide, irashobora kuba ishinzwe igice ingaruka zabo zigira ngo zisinzire. Amakuru yinyongera ya siyansi arakenewe kugirango umenye ingaruka za Kiwi mugutezimbere ibitotsi. Nubwo bimeze bityo, i enee 1-2 Hagati ya kiwi mbere yo kuryama, urashobora gusinzira vuba ukaryama.
Umutobe wa Chesry
Umutobe wa Cherry ufite inyungu zishimishije. Ubwa mbere, ikubiyemo umubare muto wintungamubiri zingenzi, nka magnesium na fosishorus. Iyi ni isoko nziza ya potasiyumu. Igice cya 8 (240 mL) kirimo 17% bya potasiyumu, umugore ukenewe buri munsi, na 13% ya potasiyumu, umuntu akenewe buri munsi. Byongeye kandi, ni isoko ikungahaye ku antiyoxydants, harimo na Anthocian na Flavonola. Birazwi kandi ko umutobe wa therry the Cherry ugira ingaruka ku gusinzira, ndetse yiganye uruhare rwe mu kugabanya ibitero. Kubera izo mpamvu, gukoresha kanda ya Cherry Cherry mbere yuko kuryama birashobora kuzamura ireme.
Gufatanya ingaruka zumutobe wa acidique biterwa nibirimo byinshi muri Melatonine. Mu bushakashatsi buke, abantu bakuru bahura na SHOMNIA DRANK 240 ml y'amatoke ya Cheri ya Cherry kabiri kumunsi ibyumweru 2. Baryamye muminota 84 kandi batanga amakuru meza ugereranije nigihe batanywaga umutobe. Nubwo ibi bisubizo bitera inkunga, birakenewe cyane kugirango wemeze uruhare rwa TART umutobe wa TARTR yo guteza imbere ibitotsi no gukumira kudasinzira. Nubwo bimeze bityo ariko, birakwiye kugerageza kunywa umutobe wa therry mbere yo kuryama, niba urwana no kudasinzira.