Hari igihe ujya wumva utishimye, ubabaye cg se wigunze muri rusange. Ibi ahanini biterwa n’urugero ruri hasi rw’umusemburo ukorerwa mu bwonko wa dopamine, ukaba ushinzwe kongera ibyishimo.
Umusemburo wa dopamine, uretse kugena urugero rw’akanyamuneza, ufasha mu gufata ibyo wiga, guhanga udushya, kunezerwa, kwita ku bintu no kubiha umwanya wawe, muri macye kongera ubwenge.
Mu gihe urugero rwa dopamine rwagabanutse, bishobora kugaragazwa na bimwe mu bimenyetso bikurikira; kutabasha kwita ku kintu kimwe, gusinzira bya hato na hato, umunaniro uhoraho, kumva udatuje, guhindura ibyiyumviro buri kanya no kumva utanezerewe, hakiyongeraho kurya cyane bya buri kanya.
Niba wumva urushye kandi utishimye, umubiri wawe ushobora kuba ukeneye kongerwamo dopamine.
Gufata ibyo kurya byongera dopamine mu mubiri, nibwo buryo bwagufasha kuyongera mu gihe gito, ndetse bikagufasha guhita ugira akanyamuneza byihuse.
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Pome (Apples)
Quercetin, kimwe mu binyabutabire byibanze biboneka muri pome, gifitiye akamaro kanini ubwonko bwacu. Usibye kongera imikorere y’umusemburo wa dopamine wongera ubushake bwo kugera ku kintu runaka n’ibyishimo, quercetin inafasha mu mikorere myiza y’ibice by’ubwonko bifasha gutekereza.
Muri pome habonekamo ibindi binyabutabire bya polyphenols birinda uturemangingo dukora dopamine kwangirika.
Mu gihe wumva utishimye cg se utamerewe neza, kurya pome imwe (n’igishishwa cyayo) bizagufasha kugira akanyamuneza.
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Shokola zirabura
Shokola zirabura benshi basanzwe bazi ko zigabanya stress, zikongera akanyamuneza. Niba wumva utishimye, guhekenya shokola zirabura bizagufasha kugira akanyamuneza. Ibi biterwa n’ibinyabutabire bya phenylalanine, nabyo ni aside amino zigira uruhare runini mu ikorwa ryúmusemburo wa dopamine.
Ubutaha niwumva utishimye cg se wigunze cyane, uzarye shokola yirabura izagufasha. Ugomba kureba shokola irimo cocoa nyinshi (byibuze hejuru ya 85%) kuko niyo ibonekamo phenylalanine nyinshi.
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Inkeri
Inkeri zibonekamo vitamin C ihagije, ikaba ingenzi mu mikorere myiza y’ubwonko. Iyi vitamin ifasha mu gusohora no kurwanya uburozi bishobora kujya mu bwonko, bukabuza dopamine gukora neza.
Kuba inkeri zibonekamo kandi ibinyabutabire bya phenol, bifasha mu kurinda imyakura n’uturemangingo dukora dopamine.
Ni byiza kuzirya kenshi, kuko bizatuma urushaho kongera ibyiyumviro n’akanyamuneza mu mubiri.
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Imineke
Umuneke ni isoko ikomeye ya tyrosine, iyi ikaba aside amino ifasha mu kugena no gukangura urugero rw’umusemburo wa dopamine.
Ibi bikagufasha mu kwishima no kongera ubwenge, kuko bigufasha kwibuka cyane, kwita ku bintu no gukurikira cyane.
Imineke ni myiza cyane kuko ikungahaye kuri byinshi bifasha ubwonko.
Ugomba kurya uhiye neza, kandi uryohera, niyo ibonekamo tyrosine ku rugero ruri hejuru.
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Beterave
Beterave (cg beetroot mu cyongereza) zibonekamo betaine, ni ubwoko bwa aside amino zifasha mu ikorwa rya dopamine, zifitemo kandi ubushobozi bwo kurwanya kwiheba cyane (antidepressant).
Mu rwego rwo kongera akanyamuneza buri munsi, ni ngombwa kunywa umutobe wa beterave wikoreye buri munsi.
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Imbuto z’ibihaza
Imbuto z’ibihaza zikize cyane kuri tyrosine, ikaba acide amino ifasha kongera urugero rwa dopamine. Zibonekamo kandi, vitamin E yongera ikorwa rya dopamine, ikagabanya ibishobora kwangiza uturemangingo tw’ubwonko.
Ibi byose bigufasha gutekereza neza no kongera akanyamuneza. Byongeye kandi izi mbuto zifsha mu kugabanya cholesterol mbi, bityo ibyago byo kwibasirwa na kanseri bikagabanuka.
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Watermelon
Watermelon ni isoko nziza ya acide amine yitwa tyrosine. Tyrosine iyo igeze mu mubiri ihindurwamo dopamine, bityo urugero rwayo rukiyongera mu mubiri, maze bikongera ibyishimo n’akanyamuneza mu mubiri.
Izi mbuto zikungahaye kuri vitamin B6 ikoreshwa n’umubiri mu ikorwa rya dopamine.
Mu rwego rwo guhorana urugero rwa dopamine ruri hejuru, ushobora kunywa akarahuri k’umutobe wa watermelon ku munsi.
Ushobora kongera urugero rw’imisemburo ya dopamine, ubinyujije mu kurya bimwe muri ibi biryo tumaze kuvuga, bikaba byakongerera umunezero n’akanyamuneza, bikakurinda kwiheba, kwigunga no kumva ubabaye cyane. Uretse ibi tuvuze hari n’ibindi byagufasha nk’amata, amafi ndetse n’amagi.
Src:Umutihealth
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