Abahanga bamenye ko umurimo wumubiri wacu biterwa nibyo turya. Harimo ubwonko bwacu, nimwe mumibiri nyamukuru. Kubwibyo, birakenewe witonze ibiryo byayo kugirango utugingo ubwonko akire ibintu byose bikenewe kugirango imikorere iboneye. Byongeye kandi, hamwe nimirire yuzuye, urashobora kubuza indwara zikomeye.
Twakoranye urutonde rwibicuruzwa bizafitirwa akamaro cyane ubwonko.
Kugirango ubwonko bugende neza, bukeneye ibintu bikurikira:
- Amavuta Omega 3 na Omega 6;
- aside amino;
- Vitamine.
Hariho ibintu byinshi byingirakamaro mumafi
Ifoto: PilixAByay.com/ru.
Ukurikije aya makuru, dukuramo ibi bikurikira Amategeko shingiro:
1. Gukoresha ibicuruzwa bifite ibintu byinshi mubintu bikenewe, nk'imbuto, imbuto, ibikomoka ku mata bisembura byinshi nibindi byinshi. Hariho kandi indyo idasanzwe kubantu bakeneye ubufasha bukomeye hamwe nibibazo byo mumutwe.
2. Birakenewe kwirinda kurya ibicuruzwa byongera cholesterol, kuko zishobora gutanga umusanzu muguhagarika inzabya mubwonko. Nibyerekeranye nibiryo byihuse, isosi, inzoga, ikawa ikomeye n'umunyu.
3. Kunywa amazi ahagije. Birazwi ko ubwonko burenze kimwe cya kabiri cyamazi, bityo amazi arakenewe kumurimo wuzuye. Iyo urwego rukabije rwo kubura ruzima ruzima, ubwonko burapfa bwa mbere.
Niba uzi neza ibicuruzwa birimo ibintu byingirakamaro, urashobora gukora menu itandukanye kuri buri munsi.
Amata adakeneye kubana gusa
Ifoto: PilixAByay.com/ru.
Inyanja
Umwe mu bayobozi mubirimo mu bintu by'ibikubiyemo bifite akamaro ko ubwonko, urugero, Fosifore, iyode na Omega ibinure 3, ni amafi y'ibicuruzwa n'ibindi bicuruzwa. Kugabanuka muri Cholesterol, inzabya zisukuwe, kandi ubwonko burazura intungamubiri. Ntushobora guhura numuntu utwitoza amafi yitotomba. Amafi yingirakamaro muri uru rubanza azaba salmon, herring, trout. Naho andi yishe yinyanja, hano uhitamo imyumbati yinyanja, ibicucu na squid.
Nuts - Urupapuro rwa Mbuyebubi
Ifoto: PilixAByay.com/ru.
Amagi
Hamwe no kubura acide aciriritse na vitamine B12, akazi kwonko kagenda gakondo gakiri kare. Ariko, mububasha bwawe kugirango wirinde iyi nzira. Kugirango ukore ibi, andika amagi kumirire yawe. Benshi bizera ko amagi arimo umubare munini wa cholesterol, yego, ni ko bimeze, ariko inyungu za yolk ni ibirenze ibyago. Byongeye kandi, umuhondo urimo ikintu gikungahajwe nubwonko.
Ibinyampeke byongera imbaraga za neurons
Ifoto: PilixAByay.com/ru.
Amata
Kubera ibikubiye mubintu bya tryptophan, amata ni ngombwa cyane. Urashobora kumenya ko Tryptophan agira uruhare muri synthesi ya hormone yashimishije. Byongeye kandi, amata kandi agira ingaruka kandi gushiraho amasano yo mucyayi. Wibuke ko amata akeneye kunywa buri gihe kugirango ngaruka.
Zlakovy
Ku myaka iyo ari yo yose, igikoma kizaba ingirakamaro. Nubwo byemejwe ko pororridge ari inkombe kubyara gusa. Ariko oya. Muri keretse ingano na bran birimo vitamine B6 nyinshi. Ntabwo uhangayikishijwe gusa nagonze gusa, ahubwo wihutisha inzira mubwonko.
Orekhi
Imbuto zirashobora gusa, ariko zirashobora gukoreshwa mugihe cyo guteka. Bakize muri vitamine e na b, barimo aside folike, potasiyumu na Magnesium.
Usibye ingaruka nziza kubwonko, imbuto ziroshya ibimenyetso byo kwiheba, uzamure imyumvire kandi ukemure imbaraga. Ariko, ni kalori nyinshi, reba rero, ntabwo ari utubuto nyinshi wariye kumunsi.