Dore indyo eshanu nziza cyane ku bwonko – Inzobere yo muri Harvard University

Hari ibiryo bifasha gutuma wumva umeze neza, bigakarishya ubushobozi bwo kwibuka, kandi bigafasha ubwonko gukora neza.

Ni ibyemezwa na Uma Naidoo inzobere mu buvuzi bwo mu mutwe bukoresha ibiribwa akaba n’umwalimu mu ishuri ry’ubuvuzi rya Harvard University muri Amerika.

Ubuzima bwo mu mutwe n’ibyo turya bikorana nk’uko ubwonko bukorana n’inda, mu mikoranire y’ingenzi kandi igira ingaruka ku mubiri.

Kimwe mu mikorere y’umubiri yumvikanisha iyi mikoranire ni uburyo ubwonko n’amara byombi biva mu bwoko bumwe uturemangingo turemwamo urureri (uruzogi mu Kirundi) kandi izo ngingo zombi zikomeza gukorana uko umuntu akomeza kwirema.

Ubwonko n’amara bikomeza gukorana mu kohereza ubutumwa bugenda nk’imisemburo. Mu by’ukuri hagati ya 90 na 95% by’imisemburo ya serotonin, umusemburo utanga amakuru ufite aho uhuriye no kugena ubushake bwo kurya (appetite) ukorerwa mu rura ruto.

Iyo indyo atari nziza, amara agira ibibazo ndetse akagira ingaruka z’iyo ndyo mbi. Ibi bitera umunabi, kubura amahoro ndetse bikaba byavamo indwara nka ‘depression’.

Bityo, uko wita cyane ku byo ufungura n’amara yawe, niko uba wita no ku buzima bwawe bwo mu mutwe, kuko “hari ihuriro ritaziguye hagati y’ibyo urya n’uko umeze”, nk’uko iriya nzobere yabibwiye BBC.

Naidoo avuga ko mu buzima bwe bwose yakunze ibiryo no guteka.

Uyu muganga kandi uvuka mu muryango w’abaganga avuga ko igihe cyose yagiye arebera ibintu byose abona by’ingenzi mu mboni ya siyanse.

Ubwo yariho yiga ubuvuzi, yabonye ko nta bumenyi buhagije buriho mu masomo ajyanye n’ibiribwa, maze ubwo yajyaga kunonosora mu masomo y’ubuvuzi bwo mu mutwe, yahise abona ko hakenewe kurushaho ubushakashatsi ku ihuriro ry’ibiryo n’ubuzima bwo mu mutwe.

Ati: “Iki ni icyiciro kirimo kuzamuka kandi gitangiye kwaguka.”

Mu Ukwakira 2022, iyi nzobere yabwiye BBC Mundo ku byiza bya vitamine B mu gutuma ubwonko bwawe bumererwa neza, cyane cyane B-12, B-9 na B-1.

Kuri iyi nshuro yatuganirije ku biribwa abona ko bifite akamaro cyane mu gutuma umuntu yumva amerewe neza kandi bikongera imbaraga z’ubwonko.

1. Ibirungo

Ibirungo bizwiho kugira ibirinda uturemangingo tw’umuntu. Bimwe muri byo nka turmeric (yo mu bwoko bumwe na tangawizi) bigira akamaro karuseho mu kugabanya umunabi.

Curcumin, kimwe mu binyabutabire bigize turmeric, kigabanya umunabi mu guhindura uko ubwonko burimo bukora no kurinda hippocampus (igice cy’ubwonko kigira uruhare runini mu kumenya no kwibuka/tsa).

Ikindi kirungo abahanga mu buvuzi bwo mu mutwe bavuga ko ari ingenzi ni saffron. Iki kiva mu ndabo zizwi nka "saffron crocus". Naidoo avuga ko ubushakashatsi bwerekanye ko saffron ifite icyo ihindura ku gahinda gakabije (depression).

Ubushakashatsi bwerekanye ko kurya saffron kenshi bigabanya ibimenyetso by’umurwayi ufite ‘depression’.

2. Ubunyobwa butandukanye (nuts)

Ubunyobwa bw’amoko atandukanye bugira ibirwanya indwara n’umunabi ndetse bizwiho gufasha ubwonko gutekereza neza no kwibuka.

Ku rundi ruhande, ubunyobwa bugira amavuta meza akenerwa n’ubwonko bwacu ngo bukore neza, hamwe na vitamine n’ibinyabutabire nka selenium ku bunyobwa bumwe na bumwe.

Naidoo ajya inama yo kurya 1/4 cy’isahani y’ubunyobwa ku munsi, kongera kuri salade n’imboga.

Bushobora kuvangwa kandi n’ibindi nk’imbuto bikorewe mu rugo kuko uruvange rw’ibi ari ingenzi cyane kurusha izindi mvange zabyo zigurishwa kuko kenshi ziba zirimo umunyu cyangwa isukari byinshi.

3. Shokola y’umukara

Ubu bwoko bwa ‘chocolat’ ni ahantu heza ho kuvana ubutare (iron), kurinda udutsi two mu bwonko bigatuma imisemburo ituma umuntu agubwa neza ikorwa neza.

Ubushakashatsi bwakorewe ku bantu bakuru barenga 13,000 mu 2019 bwasanze abantu barya shokola y’umukara mu buryo buhoraho bafite munsi ho 70% ibyago byo kugira ‘depression’.

Shokola nk’izo zifitemo byinshi birinda uturemangingo kwangirika, ibintu by’ingirakamaro cyane ku buzima bwo mu mutwe.

4. Avoka

Avoka akenshi zigira ikinyabutabire cyinshi cya magnesium, cy’ingenzi cyane mu mikorere y’ubwonko. Iyi nayo ni indi soko yo kumererwa neza.

Hari ubushakashatsi bwinshi bwakozwe bwerekana ko ‘depression’ ifite aho ihuriye no kubura magnesium.

Abarwayi bamwe bakoreweho isuzuma bahawe doze iri hagati ya miligarama 125 na 300 za magnesium berekanye gukira vuba vuba ibimenyetso bya ‘depression’.

Muganga Naidoo ati: “Nkunda kuvanga avoka, amashaza n’amavuta ya olive nk’ibyo gusiga ku mugati, cyangwa se nkabifatisha imboga.”

5. Imboga rwatsi

Imboga z’ibibabi binini, nk’izitwa kale, zikora itandukaniro mu buzima, nk’uko iyi nzobere ibivuga.

Nubwo itazwi cyane, ukuri ni uko bene izi mboga zigira vitamine E, n’ibyitwa carotenoids na flavonoids, intungamibiri zirinda kwibagirwa (dementia) no gutakaza ubwenge, nk’uko Naidoo abivuga.

Akandi kamaro k’izi mboga ni uko zikungahaye ku byitwa folate, ubwoko bwa vitamine B9 y’umwimerere y’ingenzi cyane mu mikorere y’uturemangingo dutukura tw’amaraso (globure rouge/red blood cells).

Kubura folate bishobora gutera indwara zimwe zo mu mutwe. Niyo mpamvu iyi vitamine ari ingenzi ku gukomera mu mutwe no mu gukora imisemburo.

“Imboga nka épinard/spinach n’izindi zo mu bwoko bwazo nazo ni isoko nziza ya ‘folic acid’” y’ingenzi cyane ku buzima bwo mu mutwe nk’uko Naidoo abivuga.