Ubuzima bwo mu mutwe n’ibyo turya bikorana nk’uko ubwonko bukorana n’inda, mu mikoranire y’ingenzi kandi igira ingaruka ku mubiri wose muri rusange.
Ubwonko n’amara bikorana mu kohereza ubutumwa bugenda nk’imisemburo. Imibare igaragza ko 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.
Abahanga mu by’ubuvuzi bwo mu mutwe bavuga ko uko wita cyane ku byo ufungura ari nako uba wita no ku buzima bwawe bwo mu mutwe, kuko hari ihuriro ritaziguye hagati y’ibyo urya n’uko umeze.
Ubushakashatsi butandukanye bwerekana ko indyo ikungahaye ku mboga, imbuto, ibinyampeke bitunganyijwe gake, amafi n’imbuto zirimo amavuta meza ishobora gufasha no kurinda ubwonko.
Ubushakashatsi bwakozwe n’ikigo cya Rush University Medical Center na Kaminuza ya Harvard bwerekanye ko abantu bakurikiza indyo yitwa MIND Diet (ikungahaye ku mboga z’icyatsi, imbuto, amafi, n’amavuta ya elayo) bagabanyije ibyago byo kurwara indwara yo kwibagirwa ‘Alzheimer’ ku kigero cya 53%. Mu gihe abatabikora mu buryo buhoraho bagabanyije ibyago ku kigero cya 35%.
Bwagaragaje kandi ko abantu bakiri bato barya indyo yuzuye ya MIND Diet bagize ubwonko bukora neza nk’ubw’abantu babarusha imyaka 7.5 y’amavuko. Mu gihe ku bantu bakuru bfata ubwonko bwabo bukora nk’ubw’umuntu ukuri muto ho imyaka 11.
Hari ibiribwa bifite akamaro cyane mu gutuma umuntu yumva amerewe neza kandi bikongera imbaraga z’ubwonko.
Imboga rwatsi
Imboga nka epinari, borokoli , dodo, n’amashu zikungahaye ku ntungamubiri z’ingenzi nka Vitamin K, lutein, folate, n’agaciro k’ubuzima ka beta carotene.
Ubushakashatsi bwerekana ko kurya nibura ifunguro rimwe ku munsi ririho izi mboga bituma ubwonko budasaza vuba kandi bugakora neza.
Amafi
Amafi akungahaye ku binure ni isoko ikomeye ya aside z’ibinure zizwi nka Omega-3. Ubwonko bwacu bugizwe n’ibinure ku kigero cya 60%, kandi kimwe mu bibugize cyane ni aside yo mu bwoko bwa Omega-3.
Omega-3 ifasha mu kubaka no gusana uturemangingo tw’ubwonko. Zongera kandi ifatwa ry’amakuru, zikagabanya ibyago byo kurwara uburwayi bwo kwibagirwa ‘Alzheimer’, ndetse ikagabanya ibyago byo kugira agahinda gakabije (depression).
Imbuto
Imbuto zirimo nk’inkeri zifite amabara zikungahaye ku butare bwitwa flavonoids, buhangana n’uburozi mu mubiri (antioxidants).
Zirinda ubwonko gusaza (oxidative stress) kandi ubushakashatsi bwakozwe na Brigham and Women’s Hospital bwerekanye ko abagore barya inkeri kabiri kuzamura mu cyumweru bahagaritse gusaza k’ubwonko ku kigero cy’imyaka 2.5.
Ibinyampeke
Imbuto z’ibihwagari n’ubunyobwa (cyane cyane ubwitwa walnuts) bikungahaye cyane kuri Omega-3 n’ubutare bwa Vitamin E.
Vitamin E irinda uturemangingo tw’ubwonko kwangizwa n’imyanda y’uburozi . Ubushakashatsi bwo mu mwaka wa 2014 bwerekanye ko kurya imbuto zikomeye (nuts) bifasha cyane mu gukarisha intekerezo no kwihuta mu gufata ibyemezo.
Ikawa n’Icyayi Cy’icyatsi
Niba ukunda ikawa cyangwa icyayi cy’icyatsi (Green tea) cyane cyane ubifata mu gitondo, uba ufasha ubwonko bwawe cyane. Icyayi cyangwa ikawa bibamo caffeine ndetse n’ubutare bwa antioxidants.
Caffeine nubwo iyo ibaye nyinshi iteza ibibazo ariko ubundi ituma umubiri uhora witeguye kandi ikazamura imikorere y’ubwonko, ikanagufasha kwibanda ku kintu kimwe mu gihe icyayi cy’icyatsi kibisi cyo kinafite aside yitwa L-theanine igabanya sitiresi ikagufasha gutuzano kumva wisanzuye.
Shokola
Shokola ikungahaye kuri flavonoids zerekeza mu gice cy’ubwonko gishinzwe kwibuka n’imyigire. Ubushakashatsi bwerekana ko abantu bayirya bahita bagira imikorere myiza y’ubwonko cyane cyane mu bizami bisaba gutekereza no gukoresha ubwenge kn’imibare akenshi igakora cyane iyo umuntu ayiriye agiye guhita ajya mu kizamini.
Amagi
Amagi akungahaye ku kinyabutabire cya choline no ku ntungamubiri zikoreshwa mu gukora umusemburo wa acetylcholine, umwe mu ifasha imitsi mu gutuma amaraso atembera neza mu mitsi iyajyana mu bwonko ndetse ukanagira uruhare mu kwibuka no kwiga.
Amazi
Amazi nubwo atari ibiribwa, ariko kuyanywa kandi ahagije ni ingenzi kuko umwuma ushobora kugira ingaruka ku mikorere y’ubwonko irimo kwibanda ku kintu, kwibuka no gutekereza neza.
