Ubusanzwe hari ibyo ushobora kunywa bikakubuza ibitotsi burundu ariko muri iyi nkuru, tugiye kurebera hamwe , ibyo kunywa wafata ugasinzira neza kandi vuba.
Gusinzira ni ingenzi cyane kandi ni byiza ku buzima gusa nk’uko National Institutes of Health , ikigo cy’Igihugu cy’Ubuzima muri Amerika kibitangaza , abagera kuri 50 na 70 , ntabwo basinzira neza.
Icyo kigo gitangaza ko abanda benshi bakunze gufata inzoga baziko zirabafasha gusinzira neza nyamara zikaba kimwe mu bituma bataryama neza dore ko zisanzwe zangiza ibitotsi.
Icyo wamenya rero , ni uko hari ibindi binyobwa bitari inzoga kandi biryoshye, bigufasha kubona ibitotsi kandi ugasinzira neza.
1.Umutobe w’inkeri: Uyu ni umwe mu mitobe ifasha gusinzira neza kurenza indi.Ikungahaye kuri magnesium, melatonin na tryptophan byose bifasha umubiri gutuza no kwinjira muri gahunda yo gusinzira neza nta nkomyi.
Ubushakashatsi bwakozwe muri 2018, bwagaragaje ko uwo mutube ufasha umuntu kubona ibitotsi ndetse n’uburyo asinziramo ikabigiramo uruhare.
- Icyayi cya Chamomile: Chamomile ni indabo zisa n’amashaza, ariko zifite imiti ikomeye isukura umubiri, igabanya uburibwe n’umunaniro, ndetse ikanatuza ubwonko. Abantu benshi bayikoresha mbere yo kuryama kuko ifasha ubwonko gutuza. Ariko abakunze kugira indwara ya ‘allergie’ basabwa kwitonda.
- Amata ashyushye: Gufata amata ashyushye mbere yo kuryama ni ingenzi cyane kuko bituma usinzira neza , ukabona ibitotsi byiza cyane.
Amata y’inka aba arimo tryptophan, magnesium, na vitamini A, B12, na D. Gufata ikinyobwa gishyushye bituma umubiri utekana, bigatuma umuntu yinjira mu bitotsi byiza vuba.
- Icyayi cya Lemon Balm: Iki cyayi cyifitemo uburyo butuma umuntu wakinyoye atuza kandi umubiri we ugahehera by’umwihariko mbere yo kuryama.
bushakashatsi bwo mu 2011 bwerekanye ko cyagabanyije ibimenyetso bya insomnia ku gipimo cya 42% mu bantu bagerageje kugifata.
Ibintu bituma umuntu asinzira neza tunasanga muri ibyo byo kunywa twagarutseho harimo; Fiber, Magnesium, Tryptophan, Melatonin ndetse na Vitamini zitandukanye.
Si byiza gufata ibisindisha cyangwa ibindi biyobyabwenge ugamije kubona ibitotsi kandi umaze kumenya ko hari ibyo kunywa bigufasha gusinzira neza.
