Ibyo kurya byagufasha kugira inzara nziza kandi zikomeye

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Burya ibyo turya buri munsi nibyo bitugize, mu yandi magambo umubiri wawe uko umeze bigaragaza uko urya. Umunyarwanda yarayamaze aravuga ati “utamiye ntatamure aba yaratamitswe”. Ibi bishatse kuvuga ko uretse mu gihe cy’uburwayi runaka, ubundi niba urya, bigomba kukugaragaraho.

Nyamara nkuko ibyo dufungura biri mu moko anyuranye ninako imimaro yabyo igenda inyurana. Hari ibyo kurya bifasha uruhu gusa neza no kudasaza, ibifasha mu gutera akabariro, ibifasha ubwonko gukra neza, ibirinda kanseri, ibirwanya diyabete n’ibindi.

Ni kimwe rero no ku nzara. Hari ibyo kurya bituma ugira inzara zikomeye kandi zisa neza, ibi bikanerekana uko amagufa yawe ameze. Burya nubona inzara zawe zivunika ubusa, uzamenye ko n’amagufa yawe adakomeye.

Ibyokurya bifasha kugira inzara zikomeye
  1. Amafi ya salmon

Nubwo amafi yose ahurira ku kuba akungahaye ku binure bya omega-3, ariko by’umwihariko ifi zo mu bwoko bwa salmon ziba zikize kuri vitamin B12, kandi iyo mu mubiri habuzemo iyi vitamin ingaruka ku nzara ziba kugira izara zumagaye, zijimye zivungagurika.

Iyi fi kandi inarimo vitamin D, ikaba izwiho kuba ifasha amagufa gukomera ubwo n’inzara zikaziramo.

  1. Amagi

Amagi nayo ari mu mafunguro macye abonekamo vitamin D kandi poroteyine zibonekamo zikaba zifasha inzara gukomera. By’umwihariko poroteyine zo mu magi umubiri uzinjiza ku buryo bworoshye kurenza izo mu nyama. Amagi kandi arimo vitamin B12, vitamin A, vitamin E, ubutare, vitamin H (ariyo ubu yitwa vitamin B7). Iyi vitamin by’umwihariko izwiho gutuma inzara zikomera zikanabyibuha ikanazirinda gusaduka no kuvunguka.

Mu magi kandi harimo umunyungugu wa iode, ukaba uzwiho gutuma thyroid ikora neza. Imikorere mibi ya thyroid igira ingaruka ku magufa n’ibiyashamikiyeho.

Burya kurya igi ryaboze rinuka biterwa na soufre ibamo. Iyo rero rikiri rizma iyi soufre ifasha inzara gukomera

  1. Ibishyimbo

Ibishyimbo bikize kuri vitamin B7 kandi nkuko tubibonye hejuru iyi vitamin ni nziza ku buzima bw’inzara.  Ubushakashatsi bugaragaza ko gufata inyongera y’iyi vitamin ingana na 2.5mg ku munsi mu mezi 6 akurikirana byongerera inzara kubyibuha ku gipimo cya 25%.

Ibishyimbo kandi bikize kuri kalisiyumu, vitamin 6 zo mu bwoko bwa B (B complex), manganese, zinc, magnesium, umuringa, potasiyumu phosphore na vitamin K. Ibi byose bifatanyiriza hamwe mu gukomeza amagufa n’inzara

  1. Ingano

Mu ngano (izuzuye) dusangamo umuringa na zinc byose bikaba imyunyungugu y’ingenzi mu gutuma inzara zikomera by’umwihariko bituma amagufa n’inzara bikoresha neza kalisiyumu yinjiye.

Harimo kandi manganese, silicon, na za vitamin B zinyuranye byose bifasha inzara gukomera

Ingano zaribwa mu buryo bunyuranye, mu migati, macaroni, igikoma, n’ubundi buryo bunyuranye. Ukibuka ingano zuzuye

  1. Ibihwagari

Ibihwagari, ruswa cyangwa ibirinesoru uko wabirya kose bikungahaye kuri magnesium ikaba izwiho gufasha inzara gukomera. Muri byo kandi dusangamo manganese n’umuringa, byose bizwiho gufasha umubiri gukora cartilage twagereranya n’umutima w’urwara.

Tunasangamo kandi vitamin B6, zinc, na vitamin E byose bifasha inzara gukomera

Ibihwagari ushobora kubirya mu isupu, kubikaranga ukabirya byonyine kuko bakaranga ubunyobwa cyangwa gukoresha amavuta yabyo

  1. Urunyogwe

Urunyogwe uretse kuba ruryoshye, turusangamo intungamubiri zinyuranye by’umwihariko poroteyine zifasha inzara gukomera.

Dusangamo kandi beta-carotene na vitamin C, vitamin K na za B zinyuranye hamwe na omega-3.

Ibi byose bituma urunyogwe (amashaza cyangwa amajeri y’ibitonore) ruba rwiza mu gutuma ugira inzara zikomeye kandi zisa neza.

Icyitonderwa

Nubwo hari inyongera zifatwa nk’imiti (food supplements) ziba zikungahaye kuri vitamin na kalisiyumu zikaba zakifashishwa mu kugira amagufa n’inzara bikomeye ariko nta cyiza nko kwikurira izo ntungamubiri mu byo ufungura. Kuko urets ekuba ifunguro rizaba ririmo izo ntungamubiri ariko rizanaguha ibindi binyuranye umubiri ukeneye.

Ibuka kandi ko mu gihe uri gufata ifunguro rikomeza amagufa n’inzara uba uri no kubaka ibindi bice binyuranye by’umubiri.

ANDIKA IGITEKEREZO

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