Dr. Drew Ramsey umwarimu muri Kaminuza ya Colombia, mu gitabo cye yise Eat to Beat Depression and Anxiety, yavuze ko hari ubwo benshi iyo bahangayitse banga kurya bibwira ko hari icyo biri bubafashe kandi bibeshya.

Yavuze ko mu guhangana no guhangayiko ushobora gufata amafunguro atandukanye bikaba byagufasha kugaruka mu buzima busanzwe.

Hari amwe mu mafunguro ushobora gufata bitewe n’intungamubiri ziyagize bikaba byagufasha kugabanya umuhangayiko ufite.

Gufata amafunguro y’ibikomoka ku mafi

Hari amafunguro aba akomoka ku mafi nka sardine usanga akunagahaye cyane ku ntungamubiri ya omega-3 izwi nka DHA na EPA, ikaba igira uruhare runini mu mikorere myiza y’ubwonko.

Uko ufata amafunguro akungahaye kuri omega-3 byongera umusemburo wa cortisol, ukaba ufasha umubiri guhangana n’umuhangayiko. Gufata aya amafunguro bishobora kugabanya wa muhangayiko wari ufite.

Aya mafunguro ushobora kuyavanga n’amafi kuko akungahaye kuri vitamin ya B12 ndetse na omega-3s ibi bikaba bifasha ubwonko gukora neza bikaba byaganya umujinya.

Gufata amafunguro akungahaye kuri vitamini C

Amafunguro akungahaye kuri vitamine C yiganjemo imbuto nk’amaronji, kiwi ndetse na poivron zitukura n’iz’icyatsi. Iyi vitamini ikaba ifite ubushobozi bwo kongera akanyamuneza mu mubiri.

Hari ubushakashatsi bwagaragaje ko amafunguro akungahaye kuri vitamini C ashobora kugabanya umuhangayiko ku banyeshuri biga mu mashuri makuru.

Amafunguro akungahaye ku butare

Ubutare (fer) buzamura umusemburo wa serotonine ukora ku bwonko ugatera akanyamuneza. Ibi bikaba byongera ibyishimo ku buryo uwayafashe adashobora kugira umuhangayiko.

Gufata aya mafunguro cyane cyane ibishyimbo n’amashaza, bituma glucose iri mu maraso igabanyuka, no guhangayika bikagabanyuka.

Amafunguro akungahaye kuri magnesium

Igihe wumva ufite umuhangayiko ushobora gufata amafunguro akungahaye ku ntungamubiri ya magnesium arimo nk’imboga, ubunyobwa n’ibinyamisogwe. Aya mafunguro akora umusemburo ugabanya umuhangayiko.

Gufata icyayi mu karuhuko

Yaba ari icyayi cy’icyatsi cyangwa icy’umukara byose biba bikungahaye ku ntungamubiri za theanine zifasha umubiri kugabanya umuhangayiko ahubwo zikongera akanyamuneza.

Amafunguro ashobora kugabanya umuhangayiko