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Ibiribwa warya uri mu mihango

Yanditswe kuwa 15-01-2018 Saa 02 : 05

Iyo umukobwa ari mu mihango aba agomba kwitwararika guhera mu isuku kugera mu mirire ye.
Nyamara abakobwa benshi ntibamenya ko hari igihe ahanini kuribwa bari mu mihango bishobora guterwa n’ imirire yabo.
Ngibi bimwe mu biryo ugomba kurya mu gihe uri mu mihango bikakurinda ububabare bukabije.

1. Amacunga: amacunga akungahaye kuri calicium igabanya ibyiyumviro by’umubabaro utunguranye ndetse n’ubwoba abakobwa benshi bagira iyo bari mumihango (anxiety) ikindi kandi icunga rikungahaye kuri vitamini D izwiho gukora umusemburo wa tryptophan ndetse na serotonin iyi ni imisemburo y’amarangamutima.

2.Ubunyobwa: Ni ingenzi mugihe uri mu mihango kuko bukungahaye kuri protein ndetse na fibre, ibi bikaba bifasha gushyira ku murongo isukari yo mu maraso bityo agatembera neza bigatuma utaribwa cyane mu gihe imihango iri kuza.

3. Icyayi: Ni ingenzi cyane kubera ubushyuhe kiba gifite cyoroshya uburibwe ndetse cyaba kirimo tangawize kikagabanya isesemi ku bakobwa bagira ibibazo byo kuruka bari mu mihango.

4.Imineke: Bitewe n’uko imineke ikungahaye kuri vitamin B6, Potassium ndetse na Magnesium byose bifatanyiriza hamwe gushyira ku murongo amazi ari mu mubiri bityo imihango ikaza neza ndetse ikarangirira igihe ntabindi bibazo.

5. Watermelon: Kurya bene ubu bwoko bw’ibihaza ni ingenzi kuko biguha isukari nziza mu mubiri uba ukeneye mu gihe uri mu mihango ndetse bikanakurinda guhitwa.

6. Amazi: Ni ingenzi ku mukobwa uri mu mihango kuko ubundi ibibazo by’uburibwe mu mihango biterwa no kubura amazi ahagije mu mubiri. Ni byiza rero kunnywa amazi ahagije mu gihe uri mu mihango.

7. Imboga n’ibishyimbo: Muri iki gihe umukobwa aba akeneye fibre nyinshi dusanga mu bishyimbo n’amashaza ndetse na vitamini dusanga mu mboga zituma uburibwe bugabanuka. Ni byiza rero kwihata imboga nyinshi z’amoko atandukanye mu gihe uri mu mihango.

Ngibi ibintu by’ingenzi byafasha umukobwa mu gihe ari mu mihango bikagufasha kumererwa neza. Gusa nanone wirinda ibiryo birimo amavuta menshi nk’ifiriti cyanwa inyama kuko amavuta menshi mu gihe uri mu mihango yongera umusemburo w’abagore witwa oestrogen kandi kwiyongera kwawo bituma imihango iryana.

Ikindi kandi wakwirinda ikintu kirimo cafeine nk’ikawa cyangwa chocolat kuko bitera umwuma (deshydratation) yatera ibibazo nko kugira ibinya munda n’ibindi bizana uburibwe.

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