Wakwibaza isano iri hagati y'imirire na depression, ariko ni ntashidikanywa kuko amafunguro yihariye ku muntu urwaye depression afasha kuzamurira umurwayi morale, kuringaniza no kuguma ku biro bikwiriye, gufasha no kuringaniza imikorere myiza y'ubwonko.
Ubushakashatsi bwakozwe bugaragaza urutonde rw'amatsinda y'ibiribwa na za vitamine bifasha urwaye depression guhangana nayo, cyokora izi nama ntiziba zije kukubuza kugana muganga.
Ni byiza gufata amafunguro akungahaye kuri:
Omega3
Vitamine zo mu bwoko bwa B
Tryptophane
Kwirinda ibiribwa bitunganyirizwa mu nganda
Ibiribwa bikize kuri Omega-3
Ikunze kuboneka mu biribwa byo mu mazi. Igarama rimwe (1g) ku munsi rirahagije, hibandwa cyane cyane ku zikomoka ku mafi.
Ibiribwa bikize kuri N-acetylcysteine
Iyi Vitamine ihindurwa n'umubiri mo amino acid z'ingenzi cyane nka L-cysteine na glutathione zizwiho kugabanya depression cyane.
Iyi N-acetylcysteine iboneka cyane mu bishyimbo, inkori, epinari, imineke, amafi ya salmon na tuna.
Ibiribwa bikize kuri Vitamin D
Vitamin D irwanya depression binyuze mu buryo bwinshi, harimo kugabanya ububyimbirwe, kuringaniza ibyiyumviro no kurinda imikorere mibi y'imyakura yo mu bwonko.
Ibiribwa bikize kuri vitamines za B
Vitamines za B zigira uruhare rukomeye cyane mu mikorere y'imyakura no kuringaniza uko umuntu yiyumva. Vitamins B harimo folic acid, B12, B9 na B6 zirakenewe mu gukora no kuringaniza imyakura ntaramakuru mu bwonko izwi nka neurotransmitters.
Ubushakashatsi bwagaragaje ko iyo vitamin B12 na folic acid zabaye nkeya, bizamura ibyago byo kurwara depression.
Ibiribwa bikize kuri zinc
Zinc ni umunyungugu ukenewe mu buzima bw'ubwonko, no kuringaniza neurotransmitters. Kubura kwa zinc bihuzwa cyane no kwiyongera kw'ibyago byo kugira depression, nk'uko tubisanga ku rubuga www.passeportsante.net
