Zirikana ibi niba wifuza kuringaniza ibiro byawe

Nubwo hari igihe byigeze kubaho abantu bumva ko kubyibuha ukanarenza urugero ari ubukire no kwihaza mu birirwa, kuri ubu benshi bari mu nkubiri yo kuringaniza ibiro byabo, dore ko kugira ibiro bitajyanye n’uko ureshya biri mu bitera ibibazo binyuranye harimo umuvuduko ukabije w’amaraso, diyabete, indwara zifata mu ngingo n’ibindi binyuranye.
Nyamara nanone bamwe babikora nabi cyangwa se ugasanga ntibakurikiza neza inama bagirwa, nuko bakazibeshyera ko zidakora cyangwa bati ubanza jyewe ntateze kugabanyuka.
Muri iyi nkuru twaguteguriye ibyo ukwiye kuzirikana niba wifuza ibiro bijyana n’uko ureshya.

1. Sigaho kwifuza kugabanyuka mu minsi micye

Usanga benshi bifuza kugabanya ibiro baba bifuza ko byibuze mu cyumweru kimwe baba babonye impinduka igaragara. Ibi si byiza kuko uko bigabanyuka byihuse no kugarukaho biroroha. Uburyo bwiza ni ugukora gahunda ituma ugabanya ibiro bicye bicye, byaba byinshi ntibirenge 1/2kg mu cyumweru, ni ukuvuga ibiro 2 mu kwezi

2. Ntuzigere na rimwe wiyicisha inzara

Benshi bumva ko kutarya bizabafasha gutakaza ibiro vuba, ugasanga bahisemo kurya rimwe ku munsi cyangwa bakanabyihorera bagafata icyo kunywa gusa. Aha uba wibeshye kuko kutarya bituma umubiri nawo ukora gacye ngo udatakaza byinshi kandi kugirango ugabanye ibiro bisaba ko umubiri utwika ibinure byinshi. Rero komeza urye nk’uko bisanzwe, ndetse ntuzanasimbuke ifunguro na rimwe, igihe cyose wumvise ushonje urye, ahubwo umenye ibyo ugomba kurya n’ibyo wirinda kuko niho hari izingiro. Kunanuka bisaba gutwika calorie ziruta izo winjije ntibisaba kwiyiriza uburasa cyangwa kuburara

3. Menya ibyo urya n’ibyo utarya

Aha niho ha mbere hagora benshi. Kuri ubu byabaye ubucuruzi aho usanga umuntu akubwira ati iyi product ifasha kunanuka, aya majyani ni meza ku wifuza gutakaza ibiro, ibi binini ni uko, cyangwa akaguha gahunda y’imirire ukishyura, ariko se uzi neza koko ko uwo muntu ibyo akubwira abisobanukiwe, yabyize? Ubu na youtube yaba huzuye video zinyuranye, aho bamwe babikora bishakira umubare w’ababakurikirana batitaye ku cyo bimarira ababireba. Rero kumenya neza ibyo ukwiye kurya no kutarya ni byo bya mbere mu kuringaniza ibiro.
Gusa muri macye, ifunguro ryawe ribe rikungahaye ku mbuto n’imboga. Ribe rikize kuri poroteyine kuko zitera guhaga kandi utariye byinshi aha twavugamo amagi, inkoko, ibyo mu nyanja, amata n’ibiyakomokaho. Gendera kure ibigurwa bitetse biva mu ganda, imitobe igurwa ikoze, ureke isukari n’ibyo yongewemo. Ibinyampeke ufate ibyuzuye, nk’umugati w’ikigina cyangwa se umutsima w’ingano. Izi ni ingero, byose ntitwabivuga muri iyi nkuru

4. Buri munsi fata ibitwika ibinure

Niba warabwiwe ko amafunguro amwe afasha umubiri gukorna ingufu, ntabwo bakubeshye. Aya mafunguro uyafate mu mutwe, byibuze buri funguro ntihakabureho rimwe muri yo: urusenda, tangawizi, the vert, amagi, indimu, tungurusumu n’amata yakuwemo amavuta (mu kinyarwanda cyiza tuyita amacunda, low-fat milk).

5. Ibuka kunywa amazi menshi

Amazi ni ingenzi kandi nushaka mu kuyanywa uvangemo indimu cyangwa tangawizi. Unywe menshi cyane cyane mbere ya buri funguro ho iminota 30. ibi bituma umubiri ukora vuba kandi bituma utarya byinshi.

6. Ntukibagirwe siporo

Gukora siporo nubwo byonyine bigoye kuba byagufasha gutakaza ibiro ariko iyo ubihuza n’izindi gahunda bifasha umubiri wawe kugenda uringanira, ndetse ukanakomera. Byibuze amasaha hagati y’abiri n’atatu mu cyumweru, ni ukuvuga iminota nka 30 ku munsi. Ibi binakuraho stress n’ibindi byabangamira umubiri wawe. Ukibuka kunywa amzi cyangwa kurya imbuto nyuma ya siporo.

7. Ryama byibuze amasaha 7 nijoro

Ubushakashatsi bwerekana ko abantu badakunze kuryama babyibuha kurenza abaryama amasaha ahagije. Iyo uryamye umubiri ni bwo ubona akanya ko gukora neza, gusohora imyanda muri wo no kwisana. Ibi byose bifatanyiriza hamwe kugabanya ibiro. Icyakora nanone kuryamira na byo si byiza. Amasaha hagati ya 7 na 8 niyo meza.

Rero niba ushaka kuringaniza ibiro byawe, ni byiza kubahiriza ibivuzwe haruguru

Icyinzari: Ibyiza byacyo ku buzima bwacu

Ahari ushobora kuba wowe ucyita maanjano, curcuma, n’andi mazina atandukanye ariko mu kinyarwanda cyitwa icyinzari. Ni kimwe mu birungo bikoreshwa mu guhindura irangi ry’ibyo kigiyemo kubera ibara ryacyo ry’umuhondo wa zahabu. Ikijumba cyacyo kimeze nk’icya tangawizi, uretse ko bidasa imbere, ndetse ntibinakomere kimwe kuko tangawizi imeze nk’ifitemo udutsi imbere naho icyinzari cyo kimeze nk’uko ikijumba kimera, nta dutsi wabona ari kibisi.
Uretse rero kuba ikirungo kinafitiye umubiri akamaro gatandukanye nk’uko muri iyi nkuru tugiye kubirebera hamwe.

1. Kubyimbura

Kimwe mu byiza by’icyinzari harimo kuba ari cyiza ku bafite uburwayi bwo kubyimbirwa buhoraho nka goute, rubagimpande, indwara zifata mu ngingo zinyuranye. Ku baribwa bari mu mihango, kugikoresha bibagabanyiriza uburibwe.

2. Kurinda indwara z’umutima

Mu cyinzari habonekamo curcumin ikaba ifasha agahu gatwikiriye imbere mu miyoboro y’amaraso no mu mutima, kakaba kagira uruhare mu kuringaniza umuvuduko w’amaraso.gukoresha icyinzari wongeyeho siporo ni ingenzi ku buzima bw’umutima n’imikorere yawo

3. Kurinda kanseri

Kuko kubyimbirwa biri mu bishobora kubyara kanseri, ya curcumin iba mu cyinzari irinda kubyimbirwa ikanabivura inafasha mu kurinda kanseri zinyuranye kuva kuri kanseri y’amara, iy’igifu, porositate n’amabere. Curcumin ibigeraho ibuza uturemangingo kwiyongera mu buryo budasanzwe

4. Gufasha abarwaye diyabete

Gukoresha icyinzari kandi bikaba bizwiho gufasha abafite diyabete mu kuringaniza isukari yo mu maraso no kubafasha mu ikorwa rya insulin. Gusa ntabwo gisimbura indi miti waba ukoresha ahubwo kugikoresha bituma umubiri ukomeza guhangana na diyabete.

5. Kurwanya no kurinda indwara yo kwibagirwa

Icyinzari gituma igipimo cya BDNF (brain-derived neurotrophic factor) kizamuka. Iyi ni poorteyine iba mu bwonko no mu musokoro ishinzwe gutuma uturandaryi n’imyakura bikomeza gukora neza, ibi bigatuma ubwonko bwibuka bukomeza gukora neza

6. Kurwanya depression

Depression, indwara y’agahinda gasaza, kwiheba no kwigunga na yo yongerwa n’igabanyuka rya BDNF tubonye haruguru. Kwiyongera kw’iyi poroteyine bikaba bifasha umubiri mu kuwongerera ibyishimo bityo agahinda no kwiheba bikagabanyuka.

7. Ni cyiza ku ruhu

Icyinzari kandi ni cyiza mu kurinda no kuvura indwara zinyuranye z’uruhu, ibishishi, ibiheri, kwangizwa n’izuba. Bamwe bagikoresha nk’igipondo cyo kwisiga (mask), gusa no kukirya bifasha mu kurinda uruhu. Kirurinda kandi kwangizwa n’imyanda isohoka mu mubiri wacu (free radicals), kimwe n’ibihumanya ikirere nk’umwotsi w’itabi cyangwa imyuka iva mu nganda. Kinatuma uruhu ruhorana itoto bikarurinda gusaza imburagihe

8. Kurinda amaso

Glaucoma ni imwe mu ndwara z’amaso ikaba itera abakuze ubuhumyi, kandi ikibazo iyo ubu buhumyi buje, ntibikunda kubuvura. Nyamara kandi icyinzari cyagaragaje ko abagikoresha bibagabanyiriza ibyago by’ubu burwayi iyo bageze mu zabukuru.

 

Twabivuze ni ikirungo. Uretse aho ushobora kugiponda ugasiga mu maso, ahandi hose hasigaye ni ukugikoresha mu byo kurya, aho ushobora kugitekana cyangwa ukaminjira ifu ku byo kurya byahiye.

Umunyu cyangwa isukari: Ni ikihe kibi cyane?

Ibintu turya, tunywa, bimwe muri byo dusabwa kubifata mu kigero runaka kuko kurenza cya gipimo bihinduka uburozi cyangwa bibi bikaba byakangiza umubiri wacu. Muri byo twavuga umunyu n’isukari.
Gusa nanone usanga abantu bahora bibaza hagati y’umunyu n’isukari ikibi kurenza ikindi.
Nibyo iyi nkuru igiye kuvugaho.

1. Umunyu

ishami rita ku buzima ku isi OMS rivuga yuko umuntu mukuru adakwiye kurenza 2.3g za sodium ku munsi. gusa kubera kenshi kurya ibyavuye mu nganda usanga umunyu twinjiza ku munsi urenga igipimo gikenewe.
Gusa nubwo iyo twumvise umunyu duhita twumva umuvuduko ukabije w’amaraso ariko ubusanzwe umunyu ushinzwe gutuma umuvuduko w’amaraso ujya ku bipimo bisanzwe.
Ibi bivuzeko umuvuduko ukabije w’amaraso udaturuka gusa ku kuba umunyu wabaye mwinshi mu mubiri ushobora no guterwa no kugabanyuka kw’indi myunyungugu nka potassium, calcium na magnesium.
Gusa ku gipimo cyo hejuru, umuvuduko ukabije w’amaraso uturuka ku kwinjiza sodium nyinshi kandi iyi ituruka mu munyu waba uwo mu gikoni cyangwa ushyirwa mu byo kurya byo mu nganda, ukoreshwa humishwa amafi cyangwa ibindi byo mu nyanja…

2. Isukari

Kuko ubusanzwe mu kigereranyo umuntu yinjiza calories 2000 ku munsi kandi tukaba dusabwa kwinjiza isukari ingana na 10% bya calories twinjije bivuze ko calories ziva mu isukari zitagomba kurenga 200, ugereranyije ni 50g ku munsi, bivuze ko umuryango w’abantu 5 badakwiye kurenza irobo (250g) y’isukari ku munsi.
Amasukari mu bwoko bwayo bwose, akaba azwiho kuzamura igipimo cy’isukari mu mubiri bityo bikawutera gukora insulin iba ije kugirango ya sukari itarenga igipimo, ahubwo ikayigabanya mu maraso. Ibi bituma hakorwa imbaraga kandi si bibi kuko imbaraga mu mubiri ziba zikenewe.
Gusa iyo isukari ibaye nyinshi mu mubiri wacu ihinduka uburozi mu mubiri, ibibazo bikavuka. Kandi uko isukari yiyongera bituma umubiri wacu ukomeza gukora insulin kugeza ubwo imvubura zikora insulin zinanirwa zigahagarara gukora cyangwa zigakora buhoro, ya sukari igatangira kwibika, nuko diyabete ikaza, ndetse n’impyiko zigatangira gukora nabi.
Icyakora ibi biba ku bakoresha isukari iva mu nganda naho isuakri y’umwimerere twinjiza ivuye mu mbuto turya yo ntikunze gutera ibibazo, nubwo abamaze kurwara diyabete hari izo baba batemerewe bitewe n’igipimo cy’isukari kibonekamo (Glycemic Index).

 

Umwanzuro

Umunyu tubonye ko ukenerwa mu mubiri kugirango ukore neza, mugihe isukari yo mu ruganda ibyo ikora byanakorwa n’iboneka iturutse mu mbuto.
Nubwo ku gipimo cyo hejuru umunyu na wo ubwawo atari mwiza, ariko ugereranyije usanga isukari ari yo mbi cyane kurenza umunyu, na cyane ko umunyu w’igisoryo utabasha kuwurya naho isukari nyinshi bamwe ari yo bakunda.

Ibyiza n’akamaro by’ikawa irimo ubuki

Ikawa ni icyo kunywa cyiza, dore ko ikungahaye ku ntungamubiri, ibisukura umubiri n’ibindi binyuranye bifitiye umubiri akamaro.
Ubuki ku rundi ruhande na bwo ni bwiza dore ko busimbura isukari yo mu ruganda, kandi bwo bufitiye akamaro umubiri kurenza isukari.
Uruvange rwa byombi rero nta kabuza rufitiye umubiri akamaro, nkuko muri iyi nkuru tugiye kubibona.
Aha tubanze twibutse ko ushyiramo ubuki, ikawa itari kubira kuko hari intungamubiri zakangirika ahubwo ubushyiramo ifite ubushyuhe budakabije, yayindi uba ugiye kunywa nyine.

1. Gukangura ubwonko

Uko dukura, ubwonko bwacu bwibutsa bugenda bucika intege kugeza ubwo tugenda twibagirwa bya hato na hato ndetse bamwe bakanagira uburwayi bwo kwibagirwa burundu (Alzheimer’s disease). agatasi k’ikawa irimo ubuki buri gitondo, ni umuti mwiza uzakurinda ibyo byose. Ubushakashatsi bwerekana ko bigabanya ku gipimo cya 65% ibyago byo kwibagirwa ndetse na 60% kuba warwara isusumira

2. Kongera ingufu mbere ya siporo

Mbere yo gukora siporo, mbere gato yo gukora imibonano mpuzabitsina, ubanje kunywa  ikawa irimo ubuki waba ubishoboye. Ibi bituma igipimo cya Adrenaline mu maraso kizamuka. Ibi bituma ibinure biri mu maraso bishwanyagurika maze hagakorwa ibizamura ingufu mu mubiri.

3. Ni nziza ku mwijima

Ikawa irimo ubuki ni nziza ku mwijima kuko iwurinda kanseri, hepatite idatewe na virusi, kandi ku banywa inzoga birinda umwijima wabo kuba wakangizwa na zo. Ubushakashatsi bwerekana ko kunywa ikawa udutasi byibuze 2 buri munsi bigabanya 80% kuba warwara indwara z’umwijima

4. Gusukura impyiko

Iki kinyobwa gituma unyara kenshi ibi bikaba byiza mu gusukura impyiko. Ni ikinyobwa cyiza ku bafite ubwandu bw’umuyoboro w’inkari kuko bibafasha gusohora bagiteri n’ubundi burozi mu mubiri binyuze mu nkari banyara

5. Byagufaha kugabanya ibiro

Ufashe ikawa n’ubuki hasigaye iminota 30 ngo utangire siporo bituma imikorere y’umubiri yiyongeraho 50% bityo ugatwika ibinure byinshi kurenza utayifashe. Gusa aha biba byiza ku bakora siporo ya mu gitondo.

6. Gufasha imikorere y’umutima

Kunywa ikawa irimo ubuki bituma umutima ukora neza, bituma amaraso atembera neza, ibi rero bigatuma utarwara indwara z’umutima na stroke.

7. Ni isoko y’intungamubiri

Iki kinyobwa kiba gikusanyirije hamwe intungamubiri na za vitamini byose bikomoka ku buki n’ikawa. Muri byo twavugamo vitamini B1, B2, B3, B5, B6, C ndetse n’imyunyungugu ka Calcium, Ubutare, Magnesium, Phosphore, Potassium, Soufre, Manganese

8. Kugabanya ibyago byo kurwara diyabete

Iki kinyobwa kizamura igipimo cya insulin mu maraso. Ibi rero bituma isukari mu mubiri itarenga igipimo bityo bikagabanya ibyago byo kurwara diyabete.

9. Kugabanya ibyago bya kanseri

Uretse kuba birinda kanseri y’umwijima, kunywa ikawa irimo ubuki kandi binarinda kanseri zindi zinyuranye bitewe n’uko iki kinyobwa kirimo ibisukura umubiri binasohora imyanda. Twavuga nka kanseri y’umwijima, iy’amara, kanseri y’amabere.

10. Kurwanya stress, kwigunga, kwiheba, agahinda gakabije

Iki kinyobwa cyibitseho ibanga ryo gufasha abagize intekerezo zibatera agahinda, kuba ufite stress cyangwa wumva wihebye. Gifasha ubwonko kongera kwisana ndetse iyo ubashije gusinzira nyuma yo kukinywa ukanguka wumva muri wowe wabaye umuntu mushya. Igihe wumva wiyanze, wumva ntacyo umaze ku isi, igihe ubona byose bigusiga, jya unywa iki kinyobwa kizajya kigarura intege mu bugingo. Ubushakashatsi bugaragaza ko na bamwe baba bumva batagikeneye kuba ku isi, bashaka kwiyahura, kunywa iki kinyobwa birabafasha bakongera gukunda ubuzima.

Ibyiza n’akamaro k’icyayi cya rosemary (teyi)



Benshi bayita teyi, bakayishira mu bitekwa nk’umuceri cyane cyane. Ariko kandi iki kirungo cya rosemary, kinakorwamo icyayi, kikaba icyayi gifite intungamubiri nyinshi kikanagirira umubiri akamaro gatandukanye.
Hano tugiye kuvuga ku kamaro ku buzima tunavuge uko gitegurwa.

1. Uruhu

Iki cyayi gifasha uwakinyoye kutarwara uduheri mu maso, kurinda uruhu kuba rwakangizwa n’imirasire y’izuba no gutuma rurushaho guhorana itoto

2. Gufasha amaraso gutembera neza

Iki cyayi kizwiho gutuma amaraso abasha gutembera neza bityo bikarinda indwara zinyuranye z’umutima na stroke ituruka ku kwipfundika kw’amaraso.

3. Gufasha ubwonko bwibuka

Muri iki cyayi habonekamo carnosic ikaba izwiho gufasha ubwonko bwibuka no kuburinda kwangirika. Bituma iki cyayi kiba cyiza ku bakuze kuko kibarinda indwara yo kwibagirwa ikunze kubafata.

4. Gufasha mu igogorwa

Iki cyayi kandi kizwiho kurinda no kurwanya kugugara, impiswi, kimwe no kuzana ibyuka mu nda. Niba watumbye, uri gutura ubwangati cyangwa wagize impiswi, jya uhita unywa iki cyayi, kiragufasha.

5. Kurwanya kanseri

Iki cyayi kiba kirimo ibisukura umubiri bihagije, bikaba bizwiho gukura imyanda n’uburozi mu mubiri kandi ibi ni byo biri ku isonga mu gutera kanseri. Iki cyayi kibamo rosmarinic acid, caffeic acid na carnosol byose birwanya kanseri cyane cyane iy’amara

6. Kubyimbura

Niba ugira ikibazo cy’imitsi, kubyimba no kuribwa mu ngingo, kurwara goute, iki cyayi ni ingenzi kuri wowe. Ndetse na bamwe barwara umutwe w’uruhande rumwe, abarwara karizo (hemorrhoids) kirabafasha. Kinarwanya uburibwe dore ko dusangamo salicylate ifite aho ihuriye na aspirin.

7. Imikorere y’umwijima

Ubushakashatsi bwa vuba bwagaragaje kokunywa iki cyayi ari ingenzi mu mikorere y’umwijima aho biwufasha gusohora imyanda n’uburozi. Ibi bituma ugumana ubushobozi bwawo bwo gukora aka kazi, utangijwe na ya myanda.

8. Gutuza

Kunywa iki cyayi mu gihe wagize stress, wumva ubabaye, udatuje, bituma ubwonko buruhuka, ukumva ugaruye umutuzo muri wowe.

 

 

Iki cyayi gikorwa gute?

 

Ntabwo bihambaye. Soroma rosemary, ubundi unage mu mazi ucanire. Ushaka wanayanika ukazakoramo ifu, ukajya uyikoresha nk’amajyane. Urayungurura, ya mazi ukaba wakongeramo ubuki cyangwa isukari, ukanywa bishyushye.

Ahantu h’ingenzi wasanga vitamini C nyinshi

Vitamini C kandi banayita acide ascorbique. Nubwo iyi vitamini atari vitamini ibikwa mu mubiri ariko ni imwe muri vitamini z’ingenzi mu mubiri wacu. Gusa kubera ko ari vitamini itabikwa, bigusaba buri gihe gufata rimwe cyangwa menshi mu mafunguro ibonekamo. Mu gihe benshi iyo havuzwe viamini C duhita twumva amacunga n’indimu nk’ibiri ku isonga, ariko burya ubushakashatsi bwagaragaje yuko hari andi mafunguro akungahaye kuri iyi vitamini kurenza amacunga n’indimu nk’uko muri iyi nkuru tugiye kubivuga.
Ubusanzwe umubiri ukenera 65mg kugera kuri 90mg za vitamini C buri munsi, gusa niyo zaba nyinshi kugera kuri 2000mg nta cyo bitwaye, nubwo kuzirenza bishobora kubangamira imwe mu mikorere y’umubiri.

1. Urusenda rwa kamurari


Muri 100g zarwo, usangamo 108mg za vitamini C, biraboneka ko byamaze kurenga 100% bya vitamini C ikenewe ku munsi. Gusa nanone ntiwarya ziriya garama zose z’urusenda, ariko kurwongera ku byo kurya ni byiza dore ko ubushakashatsi bwanagaragaje ko capsaicin ibonekamo ari na yo ituma rwokera, ari nziza mu gufasha abarwaye rubagimpande n’izindi ndwara zo mu ngingo.

2. Poivron itukura


Ufashe 100g zayo usangamo vitamini C ikubye 3 iboneka mu macunga, dore ko dusangamo 190mg, bigera kuri 300% z’ikenewe ku munsi. Uretse ibyo ni na nziza ku maso, kuko habonekamo vitamini A.

3. Poivron y’icyatsi


Nubwo ushobora kwibeshya ko poivron itukura ari iy’icyatsi yeze, ariko siko biri.  Muri 100g zayo habonekamo 120mg za vitamini C, hafi ubwo 200% z’ikenewe ku munsi. Hanabonekamo fibre zihagije zikaba nziza mu igogorwa

4. Kale

Aya twakita amashu y’ibibabi, ni imboga na zo zikungahaye kuri iyi vitamini, gusa zikanakungahara kuri vitamini A na K. dusangamo vitamini C ingana na 80.4mg. Hanabonekamo kandi imyunyungugu, n’ibinure

5. Broccoli


Aya na yo ni amashu, aho muri 100g zayo dusangamo 132mg za vitamini C, bikaba biri muri 200% y’ikenewe ku munsi. Ubushakashatsi bugaragaza ko aya mashu anarwanya akanarinda kanseri zinyuranye.

6. Ipapayi

Uretse kuba ipapayi ifasha mu kwituma neza, inatuma uruhu rusa neza kandi inafungura mu mazuru ikanakomeza amagufa. Habonekamo 88.3mg za vitamini C, muri 100g zayo.

7. Inkeri

Muri 100g zazo dusangamo hafi 85mg za vitamini C, ni ukuvuga 100% by’izikenewe ku munsi. Uretse izo tunasangamo vitamini B9 nziza cyane ku mugore utwite ndetse zinazwiho gutuma amenyo acya.

8. Amashu ya chou-fleur

Wayatogosa, wayakaranga, wayarya kuri salade, aya mashu ni meza kuko agace gato kayo kaguha 128mg za vitamini C bingana na 200% z’ikenewe ku munsi. Tunasangamo kandi fibre zifasha mu igogorwa ndetse na poroteyine.

9. Brussels sprout

Utu dushu tuba ari duto ugereranyije n’amashu asanzwe tumenyereye tubonekamo ibirwanya kanseri. Habonekamo kandi 75mg za vitamini C muri 100g zayo. Gusa usanga afitemo kurura bucye, niyo mamvu mu gihe utakihanganira uko kurura bigusaba kuyanyuza mu mavuta, bwa burure buvamo

10. Inanasi

Uretse kuba muri 100g zayo dusangamo 79mg za vitamini C, mu nanasi hanabonekamo bromelain ikaba ifasha mu igogorwa ikarinda gutumba umaze kurya. Inanasi ni na nziza kuyirya nyuma y’akazi k’imvune cyangwa siporo inaniza cyane kuko wumva uruhutse

11. Kiwi


Uru rubuto nubwo rutera mu bihugu byacu ariko ruri mu mbuto zibonekamo vitamini C dore ko rumwe gusa ruringaniye rubonekamo hafi 70mg za vitamini C, bivuze ko uriye rumwe gusa ku munsi uba winjije ikenewe ku munsi. Hanabonekamo kandi potasiyumu nziza mu gutera akabariro n’umuringa.

12. Imyembe


Umwembe umwe mwiza uwusangamo 123mg ni hafi 200% za vitamini C ukeneye ku munsi. Tunasangamo kandi vitamini A ifasha amaso kureba neza ikanarinda uruhu.
Aha si ho gusa iyi vitamini iboneka, ahubwo ni aho iboneka ku bwinshi. Twongere twibutse ko ibaye nyinshi umubiri usohora itakoreshejwe, bigasaba kuzongera kwinjiza indi. Niyo mpamvu aho kurya imbuto nyinshi rimwe mu cyumweru wajya ufata nkeya buri munsi, ni byo byiza.

Bimwe mu byo wakora bikakongerera ingufu mu mubiri

Bikubaho rimwe na rimwe ukumva wacitse intege, nta kabaraga wifitiye, nuko uti uwafata akanyobwa kongera ingufu. Ubwo ukaba ufashe za RedBull, Energy drinks n’ibindi binyobwa binyuranye byagenewe ngo kwongera ingufu ariko ukumva ntacyo biri gutanga.
Hano twaguteguriye uburyo kamere wakoresha utiriwe witabaza ibivuye mu nganda bityo ukabasha guha umubiri wawe imbaraga ukeneye.

1. Fata ibikungahaye kuri magnesium

Ibikorwa binyuranye birenga 300 bikorerwa mu mubiri wacu bikenera uyu munyungugu w’ingenzi. Bivuze ko igabanyuka cyangwa ibura ryawo mu mubiri bituma bya bikorwa bitagenda neza, kandi muri ibyo bikorwa harimo no gufata isukari umubiri winjije igahindurwamo ingufu ukeneye.
Kugirango uyibone ku bipimo byiza usabwa kurya amafi, ubunyobwa mu bwoko bwabwo bwose, ndetse n’ibinyampeke byuzuye utibagiwe utubuto (ibihwagari, sesame, inzuzi z’ibihaza, …)

2. Gendagenda

Nubwo ushobora gucyeka yuko ahubwo na byo byarushaho gutuma unanirwa ariko sibyo. Mu gihe wumvise ufite ubunebwe, umunaniro utazi icyawuzanye, kora urugendo rugufi n’amaguru, gusa ntiwihute kandi ntukore urugendo rurerure. Iminota 10 irahagije, kandi izagusigira imbaraga wakoresha mu masaha arenga 2 imbere. Bigerageze

3. Ruhuka, uryamye

Aha si ukuryama nijoro, kuko byo ni ibisanzwe. Ahubwo ku manywa, igihe wumva unaniwe bidasanzwe, shaka uko uryama byibuze mu gihe cy’iminota 60. ibi uretse kuruhura umubiri binatuma ubwonko bubasha gukora neza, kwibuka no gutekereza neza.

4. Wikiyicisha inzara

Kurya amafunguro yose ni ingenzi. Aha ni amafunguro ya mu gitondo, ku manywa na nijoro. Ibuka ko benshi dukora amanywa niyo mpamvu ifunguro rya mu gitondo ari ingenzi kugirango rikurinde kuza gucika intege ku manywa. Kandi hagati y’amafunguro unyuzemo ugire akantu ufata, ryaba igi, urubuto, ubunyobwa se, …

5. Gabanya stress, uhangane n’uburakari

Umwe mu banzi bakomeye b’ingufu z’umubiri ni stress, hakiyongeraho umujinya. Ibi byose bifatanyiriza hamwe mu gutuma umubiri ucika intege mu buryo budasanzwe. Uzabibonera ko ahanini iyo urakaye imitsi irarega, iyo ufite stress nabwo wumva mu mutwe unaniwe. Rero guhangana na byo, bizafasha umubiri kutabura imbaraga

6. Nywa amazi menshi, inzoga nkeya

Rimwe na rimwe kugabanyuka kw’amazi mu mubiri biri mu bituma unanirwa dore ko nubwo amazi nta ntungamubiri agira ariko ni ingenzi mu mikorere ya buri munsi y’umubiri wacu. Inzoga zo, ahubwo zirushaho kugabanya amazi dore ko niyo wasinze wumva umubiri wawe nta kabaraga na gacye ukifitiye. Ibi byose ntibyakubaho uramutse unywa amazi ahagije

7. Rya ibinyasukari, ugabanye isukari

Ibi ahari wakumva birimo kwivuguruza ariko sibyo. Isukari yo mu ruganda aho kukongerera ingufu zihoraho iguha ingufu z’ako kanya, ariko zigushiramo vuba. Ibi birakora ku binyobwa byagenewe kongera imbaraga. Ibi binyobwa biguha akabaraga k’ako kanya gusa, ariko bigushiramo. Naho ku rundi ruhande, ibinyasukari by’umwimerere byo biguha ingufu zigenda ziza buhoro buhoro kandi zikamara igihe kinini bikakurinda kunanirwa bya hato na hato

8. Ikawa irimo amata

Nubwo kunywa ikawa gusa biguha ingufu, birushaho kuba byiza iyo wongeyemo amata kuko akungahaye kuri calcium na poroteyine byose bifatanyiriza hamwe kongerera ingufu umubiri.
Si ibi gusa ariko ni bimwe mu byo wakora bigasubiza imbaraga mu mubiri wawe, utiriwe uwushyiramo ibishobora kuwangiza.

Ibyafasha kongerera ingufu abasirikare b’umubiri



Bumwe mu buryo bwo kwirinda indwara ziterwa na virusi harimo na COVID-19 (Corona Virus Disease of 2019) ni ugufata amafunguro yongerera ingufu abasirikare b’umubiri, ni ukuvuga ubudahangarwa. Nubwo benshi bazi ko ari amafunguro akungahaye kuri vitamini C ariko si yo gusa kuko hanazamo akungahaye kuri vitamini E n’izindi ntungamubiri. Aya mafunguro ntabwo abuza virusi kukwinjira ahubwo aha umubiri ubushobozi bwo kubasha guhangana na yo iyo iwinjiye bityo ntikuzahaze. Si iyi virusi gusa ahubwo ni ku ndwara nyinshi z’ubuhumekero harimo n’ibicurane n’inkorora bisanzwe.
Ese ayo mafunguro ni ayahe? Ni yo iyi nkuru igiye kuvugaho

1. Imbuto zo mu bwoko bw’amacunga

Izi mbuto zikungahaye kuri vitamini C, ikaba ku isonga mu kongerera umubiri wacu ubudahangarwa kuko ituma umubiri ukora insoro zera nyinshi, kandi ni zo basirikare b’umubiri. Izo mbuto harimo amacunga, indimu, mandarine, pamplemousse, tangerine, clementine, n’andi

2. Poivron

Niba wakekaga yuko amacunga ariyo akungahaye kuri vitamini C kurenza ibindi waba waribeshye kuko poivron ibonekamo vitamini C ikubye 2 iboneka muri ziriya mbuto. Gusa kubera benshi bayirya itetse, umuriro wangiza vitamini C nyinshi hagasigaramo gacye niyo mpamvu niba ushaka kurya povron neza usabwa kuyirya mbisi kuri salade cyangwa se ukayikatira ku byo kurya bimaze gushya.

3. Amashu

Amashu yose ariko by’umwihariko ayo mu bwoko bwa broccoli, akungahaye kuri vitamini A, C na E kimwe n’indi myunyungugu inyuranye. Nayo, kimwe na poivron usabwa kuyarya mabisi cyangwa ukayanyuza ku kariro gacye mu mavuta akaba imitura (imijugwe). kuri salade byaba akarusho.

4. Tungurusumu

Iyi na yo iri mu birungo bisigaye bikoreshwa henshi, gusa icyo benshi batazi ni uko bitemewe kuyikaranga nka kurya ukaranga igitunguru. Tungurusumu ushobora kuyihekenya cyangwa ukayikatira ku byo kurya bihiye. Niba ushaka kuyihekenya, yihekenyane n’ubuki bizagabanya impumuro yayo mu kanwa. Igituma iba ingenzi mu kongerera ingufu ubudahangarwa ni uko ikungahaye kuri allicin

5. Tangawizi

Tangawizi ikize kuri gingerol na capsaicin bikaba ari byo bituma iba ingenzi mu kongerera ingufu ubudahangarwa dore ko uwarwaye inkorora n’ibicurane akayitabaza ibikora vuba rwose. Kuyikoresha kenshi ni byiza, nubwo benshi bayishinja kubongerera ubushake bwo gukora imibonano, ariko nabyo si bibi

6. Epinari

Kuba epinari ziri kuri uru rutonde si uko zikungahaye kuri vitamini C gusa ahubwo ni uko zinabonekamo beta-carotene ndetse n’ibisohora imyanda n’uburozi mu mubiri. Byose bifatanyiriza hamwe kongerera ingufu ubudahangarwa bw’umubiri. Bigusaba kuziteka ntizishye cyane kuko byagabanya nyinshi mu ntungamubiri

7. Ubunyobwa

Nkuko twabivuze haruguru ntabwo vitamini C yonyine ihagije ahubwo na vitamini E ni ingenzi mu kongerera ingufu ubudahangarwa. Iyi vitamini ikenera amavuta ngo ikore, tuyisanga mu bunyobwa amoko yose ariko ikaboneka cyane muri amande. Kubuhekenya, kubukaranga, kurya amavuta yabwo y’umwimerere ni ingenzi.

8. Icyinzari

Abandi bacyita maanjano, ni ikirungo gifite ikijumba kimeze nk’icya tangawizi ariko ntibigira ubukare bungana. Kuba gisa kuriya biterwa nuko gikize kuri curcumin, ikaba izwiho gusana imikaya cyane cyane ku bakora siporo zisaba imbaraga.

9. The vert/green tea

Ikungahaye kuri flavonoids ikaba imwe mu bisukura umubiri biwusohoramo imyanda. Ibonekamo EGCG izwiho kongerera ingufu ubudahangarwa, iyi ECGC ikaba itaboneka ku bwinshi mu yandi majyani kuko uko atunganywa biyangiza. Iki cyayi kukinywa kenshi wongeyemo ubuki n’indimu ni ingenzi ku buzima dore ko hanabonekamo L-theanine ifasha mu ikorwa ry’ibirwanya mikorobi (T-cells)

10. Izindi mbuto

Ipapayi, inanasi, ibinyomoro n’izindi mbuto na byo bibonekamo iyi vitamini C nubwo atari nyinshi cyane ugereranyije n’iboneka mu mbuto zo mu bwoko bw’amacunga na poivron. Hanabonekamo vitamini zinyuranye zindi nka B9 n’imyunyungugu inyuranye.

11. Inyama y’inkoko

Iyi si yayindi uzateka ugakaranga bufiriti ahubwo kuyitogosa ukongeramo ibirungo ubundi ugafata ku mufa wayo. Umwihariko wayo ni uko ibonekamo vitamini B6 ikaba ingenzi mu binyuranye bikorerwa mu mubiri harimo ikorwa ry’insoro zitukura. Hanabonekamo gelatin, chondroitin bifasha mu kongerera ingufu ubudahangarwa

12. Ibihwagari

Kimwe n’utundi tubuto turimo amavuta, na byo bibonekamo vitamini E, iyi kandi tunayisanga muri avoka. Hanabonekamo kandi vitamini B6 n’indi myunyungugu inyuranye. Kubihekenya, amavuta yabyo, isosi yabyo, byose ni ingenzi

Icyitonderwa: Amafunguro abonekamo vitamini C bisabwa kuyafata buri munsi kuko iyi vitamini ntabwo yibika mu mubiri ahubwo bigusaba kuyinjiza buri munsi. Icyakora vitamini E yo iribika, bityo amafunguro ibonekamo si ngombwa kuyafata buri munsi, kuko iyo ibaye nyinshi iribika.

Akamaro gatandukanye ka Calcium mu mubiri

Kalisiyumu ni umunyungugu w’ingenzi cyane ku mikurire y’amagufa mu mubiri, buri munsi umubiri uba ukeneye hagati ya 800mg na 1300mg. Muri zo hafi 99% byayo mu mubiri wacu zibikwa mu magufa no mu menyo. Uburyo bwa mbere bwiza ni ukuyikura mubyo urya buri munsi, ariko iyo bidashobotse ufata inyongera zayo.

Akamaro ka kalisiyumu ku mubiri 

Uyu munyu ngugu ufite akamaro gakomeye mu mubiri wacu dore ko ariwo uza ku isonga mu myunyu ngugu umubiri wacu ukenera.
  • Ituma amagufa akomera n’amenyo akomera ndetse atajegajega.
  • Si ibyo gusa kuko inagira uruhare mu mikorere myiza y’imikaya, umutima, imyakura n’urwungano ngogozi.
  • Ikenerwa kandi mu kubaka ibice by’uturemangingo fatizo.
  • Ifatanyije na vitamini D usibye kurinda amagufa, binazwiho gufasha umubiri guhangana na kanseri, diyabete n’umuvuduko ukabije w’amaraso.
Ku mugore utwite inda iri hejuru y’amezi 3 asabwa kurya ibikungahaye kuri calcium kuko bifasha mu gukomera kw’amagufa y’umwana uri mu nda, no kuzamera amenyo akomeye
  • Ifatanyije na fosifore bikora phosphate de calcium iyi ikaba igira uruhare mu gutuma amagufa amera uko tuyabona, agakomera kandi akagira uburemere.

Ingaruka iyo kalisiyumu ibaye nkeya

Iyo umubiri uyibuze mu byo turya utangira gukoresha ibitse mu magufa no mu menyo kugirango uyikoreshe ahandi ibi ikenewe uwo mwanya. Ingaruka bitera ni uko ya magufa ndetse n’amenyo bitangira kwangirika.
Iyo bikomeje bitera ingaruka zinyuranye ku buzima. By’umwihariko kuyibura ku bagore bacuze ni bibi cyane kuko bibatera indwara y’amagufa amungwa na rubagimpande.

Ingaruka iyo kalisiyumu ibaye nyinshi

Iyo ibaye nyinshi byongera igipimo cyayo mu maraso, ibi bigira ingaruka ku mikorere mibi y’impyiko no kugira amaraso arimo kalisiyumu irengeje urugero.
Ibi ahanini birangwa na bimwe mu bimenyetso bikurikira;
  • Kumva unaniwe,
  • Kuribwa mu magufa,
  • Kwiheba no kwigunga,
  • Kugira isesemi.
  • Gusa no kunyaragura bishobora kuba ikimenyetso cya kalisiyumu nyinshi.

Aho wasanga kalisiyumu mubyo kurya 

Ibyo kurya by’ingenzi dusangamo uyu munyu ngugu ku bwinshi ni;

  • Amata n’ibiyakomokaho byose
  • Imboga rwatsi
  • Beterave
  • Ubunyobwa
  • Soya n’ibiyikomokaho
  • Urunyogwe 

Burya igitunguru gitukura kivura byinshi

Igitunguru gitukura tugikoresha kenshi nk’ikirungo, tugiye gukaranga se, no ku ifiriti cyangwa salade. Ibiryo kirimo wumva bihumura neza. Nyamara kandi nanone benshi cyangwa bamwe bagikoresha nk’umuti uvura indwara zinyuranye cyane cyane izo mu buhumekero. Gusa muri iyi nkuru tugiye kurebera hamwe byinshi igitunguru kimariye ubuzima ndetse n’uburyo bwiza bwo kugikoreshamo

Ibyo kuba igitunguru cyaba ari ingirakamaro ku buzima biterwa nuko gikungahaye ku ntungamubiri zinyuranye zirimo vitamini C, vitamini B6 na B9, umunyungugu wa calcium na sodium, na vitamini A

Akamaro k’igitunguru ku buzima

  1. Iyo uriwe n’uruyuki, gikate utsirime ahariwe, bivura kubyimbirwa no kuryaryatwa
  2. Igitunguru kibamo quercetin ikaba izwiho guhangana na kanseri
  3. Kukirya kibisi bifasha mu kurwanya cholesterol mbi mu mubiri. Iyi cholesterol mbi ituma umutima uteragura nabi
  4. Amababi yacyo akize kuri Vitamin A. Kuyateka mu biryo bifite akamaro. Iyi vitamin izwiho kurwanya ubuhumyi, n’imikurire mibi
  5. Kiri mu miti ivura inkorora, grippe, ndetse kinarwanya mikorobi
  6. Ku bagabo kurya ibitunguru birinda kanseri ya porositate
  7. Kirimo chrome ikaba izwiho kuringaniza isukari yo mu maraso
  8. Vitamin B9 irimo ifasha mu gutekereza neza, gusinzira neza no kugira appetit
  9. Vitamin C izwiho kongera collagen ifasha mu gutunganya umubiri n’umusatsi. Ariko ntibivuze kucyisiga, nukukirya, ibisigaye umubiri urabyimenyera. Gusa hari uburyo wakoresha igitunguru mu musatsi tuzabivugaho birambuye
  10. Mu gihe hari uwafunganye mu mazuru atabasha guhumeka neza, nijoro katira igitunguru ku gasahani utereke mu cyumba gusa wirinde kwegereza hafi y’amazuru. Kizamufasha kutananirwa guhumeka asinziriye

Uretse aho byasobanuwe ukundi, kuvuza igitunguru bisaba kukirya, kandi bikaba byiza kukirya kibisi, waba utabasha kwihanganira uko kimeze ugakamuriramo indimu. Kugiteka ni ugukatira ku biryo bihiye cyangwa ukabishoreranya ariko kugishyira mu mavuta ntabwo byemewe.

Icyitonderwa


Kuri  bamwe bishobora kubatera ikirungurira cyangwa kuzana imyuka mu nda. Icyo gihe ubikoresha mu biryo gusa kuko ho ntacyo bitwara.

Soma hano ibyiza by’ibitunguru bya poireau