Ibyiza byo gukoresha kalafu (clove, clou de girofle)

Benshi bayizi ku izina rya kalafu, abandi bayizi kuri clove mu cyongereza cyangwa clou de girofle mu gifaransa. Iki twakita ikirungo, ibyacyo birenze kuba ikirungo ahubwo ikaba izwiho kuba igirira umubiri akamaro gatandukanye.

Nkuko bitangazwa na USDA Food Data Central muri kalafu habonekamo intungamubiri zinyuranye nka poroteyine, ibinyasukari, ibitera ingufu na fibre. Mu myunyungugu ibonekamo twavuga potasiyumu, calcium, sodium na magnesium. Naho muri vitamini habonekamo vitamini E, vitamini B9, na vitamini B3. Si ibi gusa bibonekamo nubwo ari byo birimo ku gipimo cyo hejuru, wanasangamo ku gipimo cyo hasi phosphore, ubutare, zinc, vitamini C, vitamini B1, vitamini B2, vitamini A na K.

Reka tuvuge akamaro kayo mu buzima bwacu noneho.

 

  1. Gufasha mu igogorwa

 

Iki kirungo kizwiho kuba cyaakoreshejwe kuva na kera kigafasha abagikoresheje mu igogorwa aho gituma ibyo wariye bitaguheramo, ikarinda isesemi ndetse inaba nziza ku gifu cyane cyane abafiteho ibisebe. Irinda impiswi n’impatwe muri rusange

 

  1. Kurwanya bagiteri

 

Kalafu kandi izwiho guhanga na bagiteri zinyuranye aha ikaba ifasha abarwaye angine ndetse n’izindi ndwara zinyuranye zaba zikomoka kuri bagiteri cyane cyane izifata mu nzira y’igogorwa

 

  1. Kurinda umwijima

Muri kalafu habonekamo ibisukura umubiri biwukuramo imyanda inyuranye bityo bigatuma iba nziza mu kurinda umwijima dore ko uri mu bishinzwe gusukura umubiri kandi uko uwusukura ushobora kwangirikiramo iyo mu mubiri harimo imyanda inyuranye kandi myinshi

 

  1. Gufasha abarwaye diyabete

 

Kuyikoresha bituma umubiri ubasha kuringaniza isukari yo mu maraso kuko muri kalafu habonekamo ibinyabutabire byitwara nka insulin iyo bigeze mu mubiri.

 

  1. Kurinda amagufa

Gukoresha kalafu kandi bizwiho kuba birinda amagufa kwangirika aho biyongerera ireme ndetse bikanayafasha gukomera bikanatuma ibiyagize bitagabanyuka.

 

  1. Kongerera ingufu ubudahangarwa

 

Twabibonye ibonekamo vitamini E na C kandi zifatanyije na Zinc ziri mu byongerera ingufu ubudahangarwa aho bituma igipimo cy’insoro zera zishinzwe kurinda umubiri kizamuka

 

  1. Kubyimbura

 

Uretse kubyimbura ahubwo inazwiho kurwanya uburibwe bituma iba nziza ku bari mu mihango, abasanzwe barwaye kubyimbirwa ndetse ikanaba nziza mu kanwa aho ifasha aboza amenyo bakava cyangwa se abababara ishinya. Inaba nziza mu gufasha abarwaye umutwe aho ifasha mu kuwuvura. Aha ho mu kuvura umutwe usabwa gufata agafu gake ukavanga mu kirahure cy’amata ukinywera. Ukira wumva

 

  1. Gutera iruba

 

Ku bashyukwa amazinga, abatagira ubushake cyane cyane abagore, gukoresha kalafu biri mu bibafasha bibazamurira iruba bikanabongerera ubushake.

 

 

Ushobora kugura utumeze nk’udushami twayo ukikorera agafu nkuko wanagura ifu itunganyijwe, byose bigira akamaro. Wayikoresha mu cyayi, ibyokurya, ni ikirungo cyiza.

Uko wakoresha ibibabi by’imyembe mu guhangana na diyabete

Imwe mu ndwara zihangayikisha abazirwaye dore ko nta n’umuti uhamye uyivura burundu ni indwara ya diyabete.
Iyi ndwara iterwa nuko igipimo cy’isukari mu maraso cyazamutse cyangwa we ikorwa rya insulin ryagabanyutse itera uyirwaye guhora afata imiti umunsi ku wundi cyangwa yitera inshinge buri munsi
Bumwe mu buryo bwo guhangana na yo ni uguhindura imirire no gukora siporo.
Hano tugiye kukwereka uko wakifashisha ibibabi by’imyembe bikagufasha kugabanya uburemere bw’indwara. Ibi biterwa nuko muri byo harimo amoko anyuranye ya anthocyanidins zifasha mu guhangana na yo.

Ibisabwa

  • Ibibabi 15 bibisi by’umwembe bikiri bito
  • Ibikombe 4 (litiro imwe) by’amazi

Uko bikorwa

  • Canira ya mazi arimo bya bibabi wabanje kubisukura , ubikore nimugoroba
  • Namara kubira uterure ubike bipfundikiye kugeza mu gitondo
  • Mu gitondo utaragira ikindi ushyira mu nda, yungurura unywe ya mazi uyamare.
Ibi ubikora buri munsi mu gihe byibuze cy’amezi abiri.
Utabashije kujya ubona ibibabi buri munsi, urabyanika ugakoramo ifu, ukajya ukoresha ibiyiko bibiri byayo muri Litiro y’amazi.
Uretse kandi kurwanya diyabete bizanafasha
  • Gusukura mu gifu
  • Kurwanya zimwe mu ndwara z’umutima ziterwa nuko imitsi isa n’iyazibye
  • Kugabanya ibiro
  • Kurwanya uburibwe cyane cyane bw’umutwe
  • Kugabanya ibicece na ya nda yitwa nyakubahwa.

Icyitonderwa

 

Ubu buryo ntibusimbura imiti kwa muganga baguha niba usanzwe uyifata ahubwo ni bumwe mu bugufasha guhindura imirire no kunganira imiti.

Akamaro ko kurya imbuto

Mu mafunguro dufata, usanga dusabwa gufata imbuto aho dusabwa ko byibuze kuri buri funguro tuba tudakwiye kuburaho urubuto. Imbuto ntabwo kuzirya ari ukurira guhaga gusa ahubwo zifite umwihariko wo kugirira akamaro umubiri dore ko zikungahaye kuri za vitamini n’imyunyungugu binyuranye. Gusa nanone wasanga hari ibyo uzibeshyaho nko kuzikabiriza cyangwa se kuzisuzugura niyo mpamvu iyi nkuru yateguwe ngo tuguhe ukuri utari uzi kwerekeye imbuto

Ese imbuto zigira akahe kamaro ku mubiri?

  • Imbuto ni ingenzi cyane ku buzima bw’umuntu, kuko zibamo calorie nkeya, ibinure bike (kenshi ni zero), vitamines zitandukanye, fibre ndetse n’imyunyu-ngugu umubiri ukenera cyane.
  • Imbuto zuzuyemo intungamibiri zikungahaye mu gufasha umubiri kurwanya amavuta mabi akunda kujya mu miyoboro y’amaraso, kugabanya ibinure mu mubiri ndetse no gufasha mu igogorwa ry’ibiryo (ibi bifasha no kurinda constipation)
  • Kubera ibintu bitandukanye imbuto zikizeho, twavuga nka antioxidant zirimo polyphenol, vitamin C na anthocyanin. Ibi byose bisukura umubiri, bikawufasha kurinda indwara zitandukanye zituruka kuri infection kimwe na za kanseri zitandukanye.
  • Imbuto ziha ubushobozi umubiri bwo kurwanya indwara, ziwongera ubudahangarwa kandi zikomeza amagufa.
  •  Imbuto ziha ubushobozi umubiri wo kwiyuburura cyane, ibi nibyo bituma umuntu urya imbuto cyane agira uruhu rwiza kandi rudasaza.
  • Kurya imbuto cyane uba urimo urikingira indwara zitandukanye ziterwa n’ubukure harimo; gutakaza imisatsi, kwibagirwa cyane, kuzana iminkanyari ndetse no kutareba neza.
Gerageza kurya imbuto zitandukanye buri munsi uko ubishoboye, intego ni ukugeza kuri garama 250, ni ukuvuga irobo, ku munsi.

Vitamini n’imyunyungugu ukeneye ngo ukore imibonano neza

Wahoze uryoherwa n’imibonano, uyikora bikagenda neza, waba umugabo cyangwa umugore. Ariko nyuma ukabona biri kugenda bihinduka, igihe byagutwaraga ngo urangize kigahinduka, cyangwa se ukabikora kuko ari ngombwa gusa. Nuko ukibaza ikibitera uti wenda barandoze cyangwa hari uburwayi buri kubintera.
Kimwe gishoboka ni uko bishobora guturuka ku mpinduka mu mirire yawe aho ushobora kuba utacyinjiza zimwe mu ntungamubiri nkenerwa mu buzima bw’imyororokere.
Hano twagukusanyirije vitamini n’imyunyungugu by’ingenzi mu gutuma ukora imibonano ikakunyura waba umugabo cyangwa umugore, tunagushyiriraho aho wazikura mu byo urya.
1. Vitamini A: iyi vitamini ni ingenzi mu ikorwa rya testosterone, umusemburo ugira uruhare runini mu kugira ubushake bwo gukora imibonano haba ku bagabo no ku bagore. Iyi vitamini tuyisanga mu magi, amata, inyama, imboga, imbuto z’umuhondo na orange zose. By’umwihariko ku bagabo iyi vitamini ituma amasohoro aba menshi kandi akaba yoroshye.
2. Magnesium: Ubusanzwe uyu munyungugu ufasha mu gusinzira neza. Si aho ufasha gusa ariko kuko utuma umuntu abasha gutuza nuko igikorwa cy’imibonano kikagenda neza. Ibihwagari, inzuzi z’ibihaza, ibinyampeke, sesame, ubunyobwa, amagi, ni hamwe mu hantu dukomora uyu munyungugu
3. Vitamini C: Nubwo benshi tuyizi mu kutwongerera ubudahangarwa ariko nanone iyi vitamini igira uruhare runini mu kongera akanyabugabo mu gukora imibonano dore ko inatera umubiri ingufu. Iboneka mu mbuto zose, imboga, poivron.
4. Selenium: Kugira uyu munyungugu muri wowe bizwiho kongera ingufu mu mubiri, bigafasha mu kuryoherwa n’imibonano. Ubunyobwa niyo soko ya mbere ya selenium. Tuyisanga kandi mu mashu, ibihumyo, ibitunguru n’amafi.
5. Zinc: Kubura Zinc mu mubiri bishobora gutera ubugumba cyangwa kutabyara. Ni umunyungugu w’ingenzi mu kurwanya uburemba no gushyukwa amazinga. Tuwubona mu magi, ibishyimbo, inyama zitukura, fromage, amagi n’impeke zuzuye.
6. Vitamini E: Ni ingenzi mu kongera stamina n’ingufu muri rusange. Ifasha amaraso gutembera neza bityo ubushake bukamara igihe kinini. Tuyisanga mu mafi, amagi amata n’ibiyakomokaho. Bayihimba vitamini y’imibonano kuko yongera amaraso mu gitsina bikagitera kuzura ubushake.
7. Vitamini za B: By’umwihariko vitamini B3, B9 na B12 zizwiho gufasha umuntu kurangiza adatinze cyane ariko nanone ntarangize vuba. Amafunguro abonekamo izi vitamini ni umuceri, imboga rwatsi, inyama, amafi. Nka vitamini B12 kuyibura ituma utaryoherwa no kurangiza.
8. Ubutare: Iyo havuzwe ubutare humvikana amaraso. Kandi kubura amaraso ahagije bitera kudashyukwa dore ko binagira ingaruka mu mikorere y’umutima, bitera kunanirwa vuba. Ubutare tubusanga mu nyama zitukura cyane cyane inyama y’umwijima, ibishyimbo, umuhondo w’igi no mu mboga.
9. Calcium na vitamini D: Calcium ni nziza ku magufa ariko ni na nziza ku myororokere. Vitamini D na yo ifatanya na calcium muri uru rugendo. Ubushakashatsi bwa vuba bwerekana ko vitamini D ishobora kugira akamaro nka viagra aho gufata inyongera zayo byafasha mu gutera akabariro neza. Mu gihe tubona vitamini D binyuze mu kota akazuba, amafi n’ibihumyo no mu muhondo w’igi, calcium yo tuyisanga mu mata n’ibiyakomokaho, soya, inyama z’amagufa, isombe yatetswemo ikinono cyangwa imifupa, amafi uryana n’amahwa nka sardines, amashu.
10. Omega 3: Ibi binure biboneka mu mafi bizwiho gutuma umubiri ubasha korohera, byongera ububobere, kandi bizamura igipimo cya dopamine mu maraso bityo bikongera akanyamuneza kandi iyo ibyishimo bihari, ubushake ntibutinda, nuko haba horoshye bikaba urwijyane.

Ibyiza n’akamaro ko kurya indagara, injanga

Injanga, indagara (bikomoka ku giswahili dagaa), kapenta, omena ni ubwoko bw’amafi mato cyane (silver fish) akunze kuribwa yumishijwe. Ni ifunguro usanga mu ngo nyinshi, rikaba ifunguro rifasha abana bazahajwe n’imirire mibi, rikaba ryiza kurijyanisha n’ubugari, umuceri, kawunga n’andi mafunguro kuko wanazishyira mu mvange cyangwa intofanyi. Ushobora kuzikoramo kandi ifu, ukajya uminjira mu byo kurya bihiye cyane cyane ku mwana muto, mbese indagara ziribwa mu buryo butandukanye hari n’abazihekenya.
Ese uretse ibi tuvuze hari izindi ntungamubiri zihariye zaba ziboneka mu ndagara? Ese hari ikindi zaba zimariye umubiri wacu? Ni byo iyi nkuru igiye kuvugaho.

1. Zuzuye intungamubiri

Indagara ni isoko y’intungamubiri zinyuranye dore ko dusangamo ibitera imbaraga, ibinure bituzuye (ari na byo byiza), sodiyumu na potasiyumu, poroteyine, vitamini A, B6, B12, C na D. habonekamo kandi kalisiyumu, ubutare na magnesium. Hanabonekamo ibinure bya omega-3. izi ntungamubiri zikaba zituma indagara ziba nziza

2. Poroteyine

Poroteyine bizwi ko ari nk’amatafari yubaka umubiri wacu. Ni yo mpamvu ziba nziza ku mwana utangiye kurya kuko zimufasha mu mikurire ye haba mu gihagararo no mu bitekerezo

3. Kalisiyumu

Kuba habonekamo kalisiyumu bituma ziba nziza mu gukomeza amagufa, amenyo ndetse no kurwanya no kurinda indwara zifata amagufa nka rubagimpande. Igitangaje ni uko kalisiyumu iboneka mu ndagara iruta kure iboneka mu mafi manini

4. Phosphore

Uyu munyu ngugu dusanga mu ndagara na wo ufite akamaro ku buzima. Ifatanya na kalisiyumu mu gutuma amagufa yacu akomera kandi agakura neza.

5. Ubutare

Uyu munyungugu ni ingenzi cyane mu kongera amaraso, kurinda indwara zizanwa no kugabanyuka cyangwa kubura kw’amaraso mu mubiri, kurinda umutwe kandi bikanafasha ibisebe gukira vuba.

6. Vitamini A

Nubwo tudasangamo nyinshi nk’iboneka mu mbuto n’imboga ariko mu ndagara naho dusangamo vitamini A. Iyi vitamini ikaba ingenzi mu mikorere y’amaso, kongerera ingufu ubudahangarwa no gusukura umubiri.

7. Vitamini B1

Iyi vitamini kandi initwa Thiamine ni vitamini tubona mu ndagara ikaba ingenzi mu mikorere inyuranye y’umubiri. Harimo kuringaniza ibiro, gufasha mu mikorere y’umubiri imbere aho ifashamu gutera ingufu. Iyi vitamini kandi ikaba ifasha mu rwungano rw’imyakura.

8. Ibinure

Indagara zibamo ibinure bituzuye bikaba ari ibinure byiza umubiri ukeneye. Kubera ko biri ku kigero cyo hasi cyane, bituma indagara ziba nziza ku bari kuri gahunda yo kugabanya ibiro

9. Ibinure bya omega-3

Ibi binure ni ingenzi mu mikorere myiza y’umutima ndetse n’ubwonko. Ubushakashatsi bwerekana ko gufungura ibibonekamo ibi binure byibuze rimwe mu cyumweru bigabanya ibyago by’indwara z’umutima ku gipimo cya 36%.

10. Imikorere y’uturemangingo fatizo

Indagara zirimo poroteyine zifasha mu gusana no kurema uturemangingo dushya mu mubiri ndetse bigafasha mu mikorere rusange yatwo.

11. Uruhu

Kwa kuba harimo omega-3 na selenium bifasha mu gutuma uruhu ruhorana itoto, birurinda ibiheri ndetse bikarinda kuzana iminkanyari imburagihe. Ndetse harimo na vitamini E izwiho kuba ingenzi ku ruhu aho irurinda kwangizwa n’imirasire y’izuba bikakurinda kanseri y’uruhu

12. Imikorere y’ubwonko

Kuba habonekamo phosphore na poroteyine bituma indagara ziba ifunguro ryiza cyane ku bana bari munsi y’imyaka 10 aho zibafasha kugira ubwonko bukora ku bipimo biri hejuru. Ndetse zinafasha abana baziriye kugira imitsi yo mu bwonko ikora neza ndetse na DNA yabo ikaba ntamakemwa bikabafasha kugira ubwenge.

Amwe mu mafunguro udakwiye guha umwana utarageza umwaka

Amafunguro umwana aba agomba gufata cyane cyane iyo atarageza umwaka aba agomba kwitonderwa kuko hari ayo ashobora gufata akamugiraho ingaruka mbi nk’atera ubwivubure ndetse n’ashobora kubangamira imikurire ye haba mu bwenge no mu gihagararo.
Hano twaguteguriye amwe mu mafunguro atagomba guhabwa umwana utarageza umwaka, ndetse byaba byiza ukaba warindira akageza imyaka ibiri mbere yo kuyamuha.

1. Umunyu

Abana batarageza umwaka ntibemerewe kurya umunyu kuko sodiyumu ibamo ibangiriza impyiko kandi ishobora gutera ikibazo ku mikorere y’umutima. Niba watetse ifunguro rusange ku muryango, iby’umwana wabikuraho utarashyiramo umunyu.
 

2. Isukari

Umwana wawe nta sukari akeneye, ndetse n’umuntu mukuru bibaye byiza yayireka rwose. Mu kumurinda isukari usabwa no kumurinda imitobe igurwa ikozwe kuko iba yongewemo isukari. Ibi ni ukumurinda indwara zinyuranye zifata amenyo cyane cyane iziyatera gucukuka no guhongoka. Mu mwanya w’isukari wakoresha umutobe w’ibisheke, uw’ibitoki cyangwa imbuto muri rusange.

3. Ubuki

Ubuki bushobora kubonekamo bagiteri yitwa botulium ikaba itera indwara yitwa botulism izahaza umwana kandi ishobora kumubaho karande. Uretse n’ibyo kandi ubuki bubamo amasukari nayo ashobora kwangiza amenyo y’umwana.
Umwana utarageza umwaka rero ntiyemerewe guhabwa ubuki cyangwa ibindi bwashyizwemo, niyo yaba imiti mu rwego rwo kumurinda. Gusa iyo agejeje umwaka yabukoresha kuko ubudahangarwa bwe buba bubasha guhangana n’iriya mikorobi. Ariko ntabukoreshe kenshi kubera amasukari abamo, yanamara kuburya ukamwogereza mu kanwa.
 

4. Ubunyobwa

Ubunyobwa mu moko yabwo yose bwaba ububemba, almond, ubwera ku giti kirandaranda buri mu mafunguro azwiho gutera ubwivumbure bukabije ku mubiri.
Ni byiza kuba warindira umwana akageza imyaka 5 mbere yo kubumuha niba mu muryango habamo umuntu ubugiraho ubwivumbure. Gusa  niba mu muryango ntawe ugaragaza ubwivumbure kuri bwo wabumuha agejeje umwaka

5. Ibinure byuzuye

Ubusanzwe ibinure by’umwimerere ntibiba byuzuye, bikaba ntacyo bitwara ubiriye. Ariko ibinure byuzuye biba byanyujijwe mu nganda si byiza ku mwana utarageza umwaka kuko bishobora gutera ikibazo cy’umubyibuho ukabije hakaba hanaziraho indwara zifata umutima. Ibintu nka za biswi, cakes, n’ibindi bigurwa bihita biribwa jya ubanza usome ibirimo nusanga harimo ibinure byuzuye byinshi ntubihe umwana wawe.

6. Fromage

Ubusanzwe umwana urengeje amezi atandatu ashobora guhabwa fromage kuko imuha kalisiyumu, poroteyine na vitamin zinyuranye nka vitamin A.
Gusa agomba guhabwa fromage yakuwe mu mata yasukuwe hakoreshejwe uburyo bunyuranye bwo kwica za mikorobi nka pasteurization n’ubundi. Igihe cyose rero utazi neza amata yakoreshejwe bategura iyo fromage ntiwemerewe kuyiha umwana utagejeje imyaka ibiri kuko hashobora kubonekamo bagiteri ya listeria itera indwara ishobora no kwica uyirwaye.

7. Amagi

Umwana urengeje amezi 8 yahabwa umuhondo w’igi naho iyo agejeje umwaka yemerewe kurirya ryose, kandi rikaba ryatetswe rigashya neza. Umwana utarageza umwaka ntiyemerewe umureti n’amagi mabisi niyo yaba ayahabwa nk’umuti kuko uretse kuba ashobora kumutera ubwivumbure yanamutera indwara kuko ashobora kuba arimo bagiteri zinyuranye
 
 
Aya siyo mafunguro yonyine warinda umwana ariko ari ku isonga u yo wamurinda. Tuzakomeza kubongerera ubumenyi uko tubishoboye n’umwanya ubonetse.
 

Turengere ubuzima.

Uko wakora umutobe ufasha mu gusukura umubiri (detoxification)

Ku bantu bashaka kugabanya ibiro cyangwa bashaka gukura imyanda, uburozi mu mubiri usanga hari ibinyobwa bakunze guhabwa bibafasha gusukura umubiri. Byinshi muri byo biba ari nk’amajyani uvanga mu mazi ukanywa nk’icyayi cyangwa se ukabinywa nk’ibisabiko.
Nyamara kandi nanone hari uburyo ushobora kubyiteguriramo ukavanga bitewe n’icyo wifuza kugeraho.

Ahanini iyo wivangiye bigira akamaro kurenza ibyo waguze kuko uretse kuba utanahamya ko koko ibirimo ari byo byanditseho, hashobora no kuba hongewemo ibituma bibikika igihe kinini (preservatives) kandi byo ntubikeneye kuko nabyo ni ibinyabutabire.

Iyi mitobe tugiye kuvuga hano iba ikoze mu mbuto n’imboga by’umwimerere bigisarurwa ushobora gukamura ukoresheje akamashini kabugenewe cyangwa ukifashisha agasekuru nkuko turi bugende tubibona.
Hano intego yacu ni ukuguha inama z’ibanze zagufasha, ariko ibisigaye uba ukwiye gushaka impuguke mu by’imirire zikaba zagufasha gutunganya neza gahunda yawe ya buri munsi ihwanye n’uko umeze.

Iyi mitobe usabwa kuyifata iminsi itari munsi y’itatu kugirango uhe umwijima n’urwungano ngogozi ubushobozi bwo gusukura neza imyanda iri mu mubiri. Iyi mitobe uba usabwa kuyinywa buri nyuma y’amasaha hagati ya 2 na 3 kuko kurenza ayo masaha byatuma umubiri udasukura neza.

Muri iyi nkuru turaguha ingero ebyiri gusa kuko byose ntitwabivuga hano ngo tubirangize, ushaka ubufasha bwihariye watwandikira

Akamaro k’imitobe yo gusukura umubiri:

Iyi mitobe igufasha muri ibi bikurikira:

  1. Kugufasha kugabanya ibiro byihuse
  2. Gufasha umubiri kwinjiza intungamubiri neza
  3. Kongerera ubushobozi bagiteri nziza zo mu rwungano ngogozi
  4. Kugufasha kugabanya igipimo cya cholesterol
  5. Gufasha umwijima gusukura
  6. Kuringaniza isukari mu maraso
  7. Gutuma uruhu rusa neza
  8. Kukongerera ingufu
  9. Kwinjiza byinshi kandi utarindiriye kurya byinshi

Hakaba hari uburyo bubiri bwo gukoreshamo iyi mitobe.

Uburyo bwa mbere

 

Uburyo bwa mbere ni ugukoresha iyi mitobe gusa nta kindi urya cyangwa unywa uretse iyi mitobe n’amazi. Gusa ubu buryo iyo ubukoze nabi cyangwa ukabukoresha igihe kirekire bishobora gutuma umubiri utakaza ibinure n’amazi menshi. Kugirango ukoreshe ubu buryo bigusaba kubanza kumenya neza uko ubuzima bwawe buhagaze, imikorere y’umutima …
Usabwa kutarenza iminsi 7 niba uhisemo ubu buryo ariko nanone ntujye munsi y’iminsi 3

Uburyo bwa kabiri

 

Uburyo bwa kabiri ni ukugira ifunguro usimbuza imitobe cyane cyane irya mu gitondo. Gusa unashaka wasimbuza amafunguro abiri, irya mu gitondo n’irya nijoro, ku manywa ugafata amafunguro asanzwe. Ubu buryo bwo wanabukoresha igihe kirekire gusa ukibuka ko imboga ziba nyinshi kurenza imbuto kuko imboga zikungahaye kuri poroteyine kurenza imbuto.

Reka noneho turebe za ngero ebyiri twavuze.

1. Umutobe w’icyatsi

Uyu mutobe niwo ukunze gukoreshwa na benshi mu bashaka kugabanya ibiro ndetse banashaka gusukura umubiri. Akarusho kawo ni ukuba ukungahaye kuri vitamin C yongerera ingufu ubudahangarwa bw’umubiri ndetse ikanongeramo uburyohe.

Ibikenerwa mu kuwutegura:

 

  • Pome ebyiri z’icyatsi ukibuka gukuramo utubuto twazo kuko ni uburozi
  • Seleri 3 ariko utubabi udukuraho ugakoresha kamwe utubabi dufasheho
  • Concombre 1
  • Amababi 8 ya kale (sukumawiki)
  • Igisate cy’indimu ihaseho icy’inyuma
  • Ikijumba kimwe cya tangawizi
  • Ushaka washyiramo n’umwenya ariko si itegeko

Byose ubikatamo uduce duto duto ubundi ushyire mu kamashini kabugenewe usye cyangwa niba utagafite ukoreshe agasekuru. Hanyuma uwo mutobe ubonye uwuyungurure uvangemo amazi ku buryo ubona uruvange rungana na 500mL ni ukuvuga igice cya litiro, uwo mutobe uwunywaho kabiri.

Wibuke ko uretse ibyo uhata ibindi usabwa kuba wabironze neza n’amazi meza kuko uyu mutobe udatekwa.

2. Umutobe wa karoti

Uyu mutobe nawo uba ufite icyanga. Muri karoti dusangamo, vitamin A, vitamin B zinyuranye na K ndetse hanabonekamo potasiyumu. Hanarimo kandi ibisukura umubiri n’imyunyungugu.

Ibikenerwa

 

  • Karoti nini ebyiri
  • Pome imwe nini
  • Kimwe cya kane cy’inanasi
  • Tangawizi ebyiri.

Ibi nabyo urabikata ugashyira mu mashini cyangwa isekuru. Karoti uraziharura naho pome yo ukayikata kandi pome ukibuka kuvanamo utubuto twayo. Naho uvangamo amazi meza ku buryo ubona umutobe ungana na 500mL, wo unywaho kabiri (buri nshuro unywa 250mL)

Izi nizo ngero dutanze ariko hari uburyo bwinshi bundi. Ukeneye kumenya byinshi watwandikira kuri email fbiramahire@gmail.com cyangwa ukaduhamagara kuri nimero +250788553260

Gombo mu gufasha abarwaye diyabete no kongerera abagore amavangingo

Mu gifaransa yitwa gombo, iri zina ikaba irikomora aho ikomoka dore ko byemezwa ko ikomoka muri Afurika y’uburengerazuba, nubwo bamwe bavuga ko ikomoka muri Aziya y’amajyepfo. Mu cyongereza ni Okra, naho muri Afurika ahenshi bayita “intoki z’umwari” (lady’s fingers) ubanza ari uko ari ingenzi mu kubongerera amavangingo nk’uko turi bubibone.

Icyakora izina rya gihanga yitwa Abelmoschus esculentus. Ikaba ifitiye umubiri akamaro kanyuranye uhereye ku gufasha abarwaye diyabete kugeza ku bafite ikibazo cy’amavangingo macye

Muri gombo habonekamo intungamubiri zinyuranye aho twavuga vitamini B zinyuranye (ukuyemo B12 iboneka mu biva ku matungo gusa), vitamini A, C, E na K. hanabonekamo kandi kalisiyumu, ubutare, magnesium, potassium na zinc. Hanabonekamo fibre n’ibisukura umubiri binyuranye

Akamaro ku buzima

    1. Kurwanya diyabete

Aha icyakora si ukuyivura ahubwo ni ukugabanya igipimo cy’isukari mu mubiri.

Kunywa amazi winitsemo gombo bigabanya ku buryo bugaragara igipimo cy’isukari mu maraso, ibi rero bikaba byiza ku bafite ikibazo cya diyabete.

    1. Kongera amavangingo

Nibyo koko gukoresha amazi yinitsemo gombo bifasha mu kongerera amavangingo abagore. Aha urazikata ukazishyira mu mazi zikararamo mu gitondo ukanywa ya mazi. Uyu muti utangwaho ubuhamya n’abagore benshi bawukoresheje. Niba ubona ayawe adahagije cyangwa se ntayo, gerageza gombo

    1. Gufasha mu igogorwa

Kwa kuba ikungahaye kuri fibre bituma iba nziza mu bagira ikibazo cyo kugugara mu nda, kwituma impatwe n’ibindi bibazo bigendana n’igogorwa.

Kuyikoresha bifasha abananiwe kwituma ndetse n’abagira impatwe ihoraho cyangwa abari ku miti igabanya kuribwa itera kutituma neza

    1. Kugabanya umunaniro

Kuba harimo ibisukura umubiri bituma iba nziza mu kurwanya no kuvura umunaniro. By’umwihariko ku bakora siporo isaba ingufu nyinshi, koga, gutwara igare, uru ruboga ni rwiza kuri bo. Kandi niba wakoze ukananirwa kurya gombo cyangwa kunywa amazi irimo bifasha imikaya kuruhuka

    1. Kugabanya igipimo cya cholesterol

Kugabanya cholesterol bigendana no kurinda no kurwanya indwara zinyuranye z’umutima na stroke. Cholesterol ituma imitsi y’amaraso isa n’iyifunga nuko amaraso kugirango atembere neza bigasaba umuvuduko mwinshi. Ibi gombo ibishobozwa nuko irimo quercetin izwiho kuringaniza isukari na cholesterol mu maraso.

    1. Kurwanya umubyibuho

Gombo irimo kandi intungamubiri zizwiho gufasha umubiri gutwika no kugabanya ibinure byaba ibyo mu mitsi cyangwa ahandi mu mubiri bityo bigafasha mu gutakaza ibiro. Aha uburyo bwiza ni ukunywa amazi wayinitsemo buri gitondo

    1. Kurwanya stress

Muri gombo harimo adaptogen izi zikaba zizwiho kurwanya stress mu buryo bunyuranye. Aha zifasha mu kongerera umubiri ingufu, kuwutera kuruhuka no kuwufasha kwibuka

    1. Gutera akanyabugabo abagabo

Nibyo muri gombo habonekamo zinc ikaba izwiho gufasha mu kongera ingufu mu gihe cyo gutera akabariro no kongerera intanga umuvuduko mu gihe wifuza gutera inda. Rero niba uziko intanga zawe zigenda zomboka, uru ruboga ntuzarubure iwawe

Iribwa ite?

Gombo ni uruboga. Ushobora kuyirya nka salade, wayiteka busosi cyangwa se nkuko hejuru twabibonye ukayikata ugashyira mu mazi ukaza kuyungurura ukanywa.

Icyakora ku bifuza amavangingo no kurwanya diyabete ibyiza kuri bo ni ukunywa amazi yinitswemo

 

ICYITONDERWA

Nubwo ari nziza ku barwaye diyabete ariko niba uri gufata umuti wa metformin (Glucophage) ntiwemerewe gukoresha gombo kuko ubushakashatsi bugaragaza yuko gombo ituma uyu muti umubiri utawukoresha neza. Ariko ku yindi miti ntibibujijwe

Ibyo twifashishije
  1. http://www.sciencedirect.com/science/article/pii/S0926669097000563
  2. https://pubs.acs.org/doi/abs/10.1021/ja01446a023
  3. https://ndb.nal.usda.gov/ndb/foods/show/11278
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178946/
  5. https://www.ncbi.nlm.nih.gov/pubmed/24079173
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4779480/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632455/
  8. https://www.ncbi.nlm.nih.gov/pubmed/24746837
  9. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
  10. https://www.ncbi.nlm.nih.gov/pubmed/24746837
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221879/
  12. https://www.researchgate.net/publication/236462312_Adaptogens_A_Review_of_their_History_Biological_Activity_and_Clinical_Benefits
  13. https://www.hindawi.com/journals/isrn/2011/260537/

 

 

Uko wakoresha ubuki niba wifuza kugabanya ibiro

Biragoye kuba wabona gahunda yo kugabanya ibiro itarimo ubuki. Nyamara nanone ugasanga umuntu aribaza ati ese ko ubuki burimo amasukari kandi bukagira igipimo cya calories kiri hejuru ni gute bufasha kugabanya ibiro?
Nibyo koko ubuki bubonekamo amasukari anyuranye, ariko aho butandukaniye na ya sukari yo mu ruganda ni uko bwo uretse kubamo isukari z’umwimerere bunabonekamo imyunyungugu na za vitamin bikaba bigira akamaro mu gihe wifuza kubukoresha muri gahunda yawe yo gutakaza ibiro.
Ubusanzwe kugirango umubiri ukoreshe isukari winjije hakenerwa imyunyungugu na za vitamin kandi na byo biba bikenewe ahandi mu mubiri by’umwihariko mu gutwika ibinure no kugabanya igipimo cya cholesterol mbi. Burya isukari nubwo ishobora gutuma wongera ibiro ariko izindi ntungamubiri ntazo ikugezaho ahubwo ituma uzikoresha mu gihe ubuki bwo bukwinjiriza intungamubiri bukanagufasha gutakaza ibiro nkuko turi bubibone.
Ubuki bugizwe na byinshi birimo amazi, poroteyine, fibre, ibyongera ingufu, isukari, vitamin nka B6, B3, B2, B9 na C hakanabamo kandi imyunyungugu nka kalisiyumu, ubutare, zinc, potasiyumu, sodiyumu na fosifore.

Akamaro kabwo mu gutakaza ibiro

Niba wifuza gukoresha ubuki mu gutakaza ibiro, ibuka ko utazabukoresha bwonyine ahubwo hari uburyo bunyuranye ukoresha nkuko tugiye kubivuga hano

1. Ubuki n’amazi ashyushye

Ubusanzwe kubyibuha biterwa nuko ibinure biba byinshi umubiri ntubikoreshe ahubwo bikibika. Amazi arimo ubuki rero atuma bya binure umubiri ubitwika bigakoreshwa nuko ibiro bikagabanyuka. Si ibyo gusa kuko binagabanya igipimo cya cholesterol mbi mu mubiri ahubwo bikazamura icya cholesterol nziza (HDL) ibi bigabanya ibyago byo kurwara indwara zinyuranye z’umutima.
Kubikora buri gitondo nta kindi urafata uvange ikiyiko cy’ubuki n’ibiyiko bitanu by’amazi ashyushye (ariko Atari kubira kuko wakangiza vitamin C) ubinywe.

2. Ubuki n’indimu

Ubuki bubonekamo amino acids zigera kuri 22 izi zikaba zigira uruhare mu ikorwa rya poroteyine aho zimwe muri zo zihuza n’iziri mu ndimu bikabyara poroteyine zuzuye (ibi twarabibonye). Uru ruvange kandi ruba rurimo vitamin C ihagije ifasha mu mikorere y’impyiko no gusukura umubiri.
Ikiyiko cy’ubuki, igisate cy’indimu mu kirahure cy’amazi y’akazuyazi ukabifata mu gitondo nta kindi urafata, buri munsi, bizagufasha.

3. Ubuki gusa

Biragora benshi kumenya ikizabafasha gutakaza ibiro dore ko buri munsi wumva byinshi wakora ngo ugabanye ibiro (ubu ngo hanakozwe ibinini unywa ibiro bikagabanyuka ). Nyamara kandi muri buri gahunda yose wafata, ugiye urenzaho ubuki byagufasha.
Nijoro mbere yo kuryama, icyo waba wariye cyose, fata ikiyiko cy’ubuki urenzeho. Ubuki bufasha umwijima gukora, bukihutisha imikorere yawo bityo ibinure bigatwikwa kandi bikagabanya imisemburo iterwa na stress dore ko ishobora kugira uruhare mu kwiyongera kw’ibiro.

Icyitonderwa

Benshi bakora ikosa ryo kwiyicisha inzara, cyangwa gufata ibituma bituma kenshi cyangwa banyaragura kenshi ngo nibwo ibiro bitakara cyane. Nibyo koko bizatakara ariko sibyo bizagenda gusa hazanagenda ubwirinzi bw’umubiri, hagende ingufu z’umubiri, ingaruka izaba kongera kuryagagura noneho ibiro nibiza birenge ibya mbere cyangwa se uhore uhuhwa n’umuyaga nk’uwarwaye muhekenyi.
Uburyo bwiza bwo gutakaza ibiro ni ukwinjiza calories ziri munsi y’izo usohora, ntabwo ari ukutinjiza calories na nkeya. Uzaguha gahunda yo kugabanya ibiro itabonekamo poroteyine nyinshi, ntibonekemo calories (niyo zaba nkeya ), ntibonekemo ibikongerera ubudahangarwa, azaba agushuka.
Nubwo ushaka kugabanya ibiro ugomba kurya ahubwo ukamenya ibyo urya, uko ubirya n’igihe ubirira, hakiyongeraho siporo igufasha gutakaza calories.

Vitamini n’imyunyungugu by’ingenzi ku mugore

Kugirango umubiri wacu ubashe gukora neza dukenera vitamini n’imyunyungugu bitandukanye. Gusa nanone bitewe n’ikigero turimo, igitsina, akazi dukora se n’ibindi binyuranye usanga tudakenera bimwe nk’urugero ntabwo umuhinzi azakenera isukari ingana n’iyo umukozi wo mu biro akenera. Umugore ntiyakenera ubutare nk’ubwo umugabo akeneye, n’ibindi

Muri iyi nkuru tugiye kurebera hamwe imyunyungugu na za vitamini umugore akenera kurenza izindi ndetse turagenda tunavuga impamvu tunarebe aho zikomoka.

 

    1. Vitamini B9

Iyi vitamini kandi yitwa folic acid/folate ikaba ari ingenzi ku mugore cyangwa umukobwa kubera impamvu zikurikira:

  • Ifasha umubiri gukora insoro z’amaraso ndetse na DNA igakorwa neza
  • Irinda ko umwana yavukana ubumuga bukunze gufata urutirigongo aho ashobora kuvuka rwarasohotse
  • Irinda kubyara umwana utagejeje igihe cyangwa utujuje ibiro

Ni nde uyikeneye?

Abakobwa bose n’abagore bari mu myaka yo kuba basama bakenera iyi vitamini kuko ari ingenzi mu buzima bw’abo n’abana bazabyara

Iboneka hehe?

Iyi vitamini tuyisanga mu mboga nka epinari n’izindi mboga zifite ibibabi by’icyatsi cyijimye nk’isombe, amacunga, avoka, ibishyimbo, ubunyobwa, inyama y’inka, inkoko …

2. Vitamini B12

Iyi vitamini ni ingenzi na yo kuko:

  • Ifasha umubiri gukora insoro zitukura z’amaraso
  • Ituma uturandaryi dukora neza (uturemangingo two mu bwonko n’urwungano rw’imyakura)

Ni ba nde bayikeneye?

Iyi vitamini ikenerwa n’abagore bose muri rusange ariko ikenerwa cyane by’umwihariko n’abagore batwite, ndetse n’abageze mu myaka hejuru ya 50.

Iboneka hehe?

Iboneka mu bikomoka ku matungo gusa harimo amata n’ibiyakomokaho, amagi, inyama y’umwijima, inkoko, amafi cyane cyane sardines.

3. Vitamini D

Iyi vitamini ni ingenzi kubera ko:

  • Ifatanyije na calcium ifasha amagufa gukomera bityo bikarinda rubagimpande
  • Irinda kubyimbirwa
  • Ifasha urwungano rw’ubwirinzi kurwanya mikorobi zinyuranye zigutera indwara

Ni ba nde bayikeneye?

Abagore bayikenera cyane ni abatagerwaho n’izuba rihagije kubera aho batuye cyangwa aho bakorera, abiraburakazi, ababyibushye bikabije, abari mu myaka yo gucura

Iboneka hehe?

Uretse kuba tuyibona biturutse ku mirasire y’izuba inaboneka mu mafi cyane cyane aya salmon cyangwa andi mafunguro yose akomoka mu nyanja. Inaboneka mu bihumyo, umuhondo w’igi, inyama y’umwijima

4. Calcium

Uyu ni umunyungugu w’ingenzi kubera impamvu zikurikira:

  • Ifasha mu kugira amagufa n’amenyo bikomeye ndetse ikarinda rubagimpande.
  • Ituma ubutumwa hagati y’ubwonko n’imikaya bubasha gutambuka neza.

Iyi calcium abagore bayikenera mu kigero gitandukanye hagendewe ku myaka yabo:

  • Abakobwa mu myaka hagati ya 9 na 18 bakenera 1300mg zayo buri munsi
  • Abagore bakuze kugeza ku wenda gucura bakenera 1000mg ku munsi
  • Abari mu myaka yo gucura bo bakenera 1200mg zayo ku munsi

Ikaba iboneka mu mata n’ibiyakomokaho, soya, ifi, imboga rwatsi zijimye n’amagi

5. Ubutare

Ubutare buba ingenzi kuko:

  • Bufasha mu ikorwa ry’insoro z’amaraso zitwara oxygen mu mubiri
  • Bufasha mu ikorwa ry’imisemburo imwe n’imwe mu mubiri

Umugore wese uri mu gihe cyo kujya mu mihango akenera ubutare dore ko butakara iyo ari kuva amaraso mu mihango

Umugore utwite na we akenera ubutare buhagije kuko akenera ubwe ndetse n’ubw’umwana atwite

Buboneka mu nyama y’inkoko, inyama y’umwijima, inkoko, ibyo mu nyanja, ibishyimbo, epinari, soya na tofu, inyanya, …

Iyi ni yo myunyungugu na vitamini umugore akenera ku gipimo cyo hejuru kurenza izindi, gusa na zo arazikenera buri munsi.