Ubwonko ni igice gihambaye cyane kigenzura imitekerereze, kwibuka, amarangamutima, gukorakora k’umubiri imbaraga z’umubiri, kureba, guhumeka, ubushyuhe bw’umubiri , inzara n’imikorere yose ijyanye no guha amabwiriza umubiri wacu.
Abahanga mu mirire bahamya ko uburyo bwiza umuntu akwiye gukurikiza iyo afata indyo ibereye , harimo gufata indyo irimo imbuto nyinshi, imboga ndetse n’ibinyampeke bidahinduwe. Kugerageza gukura amaporoteyini mu bimera n’amafi no guhitamo amavuta meza yo kurya nk’aya elayo na canola aho gukoresha aremereye.
Ubushakashatsi bugaragaza ko indyo ibereye ubwonko ari nayo ndyo irinda indwara zinyuranye nk’iz’umutima n’urungano rw’amaraso. Reka turebere hamwe izo ndyo.
Ibiribwa 5 byongera imbaraga z’ubwonko
Imboga rwatsi z’ibibabi n’imboga z’amababi: imboga z’amababi nka kale, Epinari, Koladi na Borokoli ko nari imboga zikize ku ntungamubiri zikenerwa n’ubwonko nka Vitamini K,Lutein, Folate na Beta Carotene, ubushakashatsi bwagaragaje ko kurya ibiribwa bikomoka ku bihingwa bikereza itakara ry’ubushobozi bwo kuzirikana rikunze kuba ku basaza
Amafi n’amavuta yayo: ibinyamavuta byiganje mu ifi bikize ku bwoko bw’ibivumbikisho byo mu bwoko bwa omega-3 ,amavuta azwiho kugira ubuzima bwiza akaba atamatira kuko ahuzwa n’umuvuduko w’amaraso Gerageaza kurya ifi nibura inshuro 2 mu cyumweru ,ariko uhitemo ayo mu bwoko burimo ingano yo hasi ya mercury nka salmon,cod,canned light tuna na Pollack,
Inkeri: Ibihumura by’umwimerere nibyo biha inkere ububasha budasanzwe ,bikanatuma zifasha mu kunoza no kongerera ubushobozi memory (uburyo bwo kwibuka no bubika amakuru mu bwonko) nkuko ubushakashatsi bubigaragaza.
Icyayi n’Ikawa: caffeine iri mu gikombe cy’ikawa cyangwa icyayi buri gitondo itanga uburyo bwo hejuru bwo kwita ku bintu byinshi mu gihe gito. Muri 2014 inyigo yakozwe yagaragaje ko abantu bayikoreweho , abafashe ikigero cyo hejuru cya caffeine batsinze neza igerageza ryigaga imikorere yo mu mutwe no gutekereza vuba. Indi nyigo yakozwe ku kwitegereza uruhererekane rw’amafoto , abahawe caffeine ingana na 200 mg n’abahawe Placebo yayo.Abenshi mu bahawe Caffeine basanzwe bakibuka neza no gutandukanya amafoto ku munsi ukurikiraho.
Ububemba: Ububemba n’utubuto tuba dufunitse ni isoko ikomeye y’amaporoteyini n’ibinyamavuta bibereye ubuzima ndetse ubwinshi muri ubu bubuto n’ububemba bubasha kongera ubushobozi bwo kwibuka no kuzirikana nkuko inyigo zabigaragaje ko izi ndyo zikize kuri ALA n’ibivumbikisho bya omega-3 bihuzwa cyane no kugabanya umuvuduko w’amaraso no gusukura imiyoboro y’amaraso ibi bikaba ari byiza ku mutima n’ubwonko.
Ubwonko nk’igice gito cyane ,kuko ku muntu mukuru ni urugingo rw’ikiro n’amagarama Magana atatu (1.3 kg) 60% bwabwo bikaba ari amavuta naho 40% isigaye bikaba ari amazi ,amaporoteyini, Ibiterimbaraga n’imyunyungugu.iyi miterere yihariye yabwo rero ikwiye gutuma mu gihe umuntu ahitamo ibyo kurya azirikana ko bukeneye uwo mwihariko mu ntungamubiri.
Mu gice cya kabiri cy’iyi nkuru, tuzabagezaho impamvu bamwe mu babyiruka iki gihe batagishaka kwirushya ngo bakoreshe ubwonko.
