umunsi .comNijoro ni igihe cyiza cyo kuruhuka nyuma y’umunsi wose, ariko ibyo tunywa cyangwa turya bishobora kugira ingaruka ku mimerere y’umubiri wacu n’uburyo twiruhukira.
Hari amafunguro ashobora kugufasha kuruhuka neza ndetse n’ayo ukwiye kwirinda kugira ngo ugire ijoro ryiza ndetse uruyuke neza mu buryo bwawe.
Imbuto n’imboga: Imbuto n’imboga bitanga intungamubiri zitandukanye kandi byuzuye za vitamini na fiber. Imboga nka epinari, broccoli, n’izindi zifasha umubiri kuruhuka kubera ko zifite umusemburo wa magnesium, ikinyabutabire gifasha imikaya kuruhuka.
Imbuto nka watermelon cyangwa icunga zitanga amazi menshi, bikarinda umubiri gukamuka nijoro.
Amata n’ibiyakomokaho: Amata akize kuri calcium, bikaba bifasha mu kugira ibitotsi byiza.
Ibiryo bikize kuri proteyine n’inyama zidafite amavuta menshi: Ifunguro rya nijoro rigomba kuba ridakabije mu mavuta kuko ibyo bishobora gutera indwara zitandukanye zifata umutima cyangwa umwijima.
Ibiryo bikize kuri proteyine nk’amagi, amafi, ndetse n’inkoko bitarimo amavuta byinshi bigufasha kugabanya ibinure ndetse bikongerera imbaraga z’umubiri.
IBIRYO UKWIYE KWIRINDA NIJORO
Mu gihe ushaka gusinzira neza, hari amafunguro ukwiye kwirinda. Twavuga ibiryo birimo isukari nyinshi cyangwa ibinyobwa birimo caffeine nk’ikawa cyangwa icyayi . Isukari nyinshi ishobora gutuma umubiri ubura amahwemo, bigatuma usinzira nabi cyangwa ukabura ibitotsi burundu.
Gufata amafunguro meza nijoro bituma umubiri uruhuka neza ndetse ugashobora gusinzira nta kibazo. Ni ingenzi gukoresha ibiryo byoroshye bikungahaye kuri vitamini, proteyine, ndetse n’ibindi bifasha imikaya kuruhuka. Kwitwararika ku byo urya bituma wirinda ibibazo birimo kubura ibitotsi cyangwa kugira umutwe nijoro.
