HARAGIRIMANA Dieudonne
Mu mafunguro dufata umunsi ku wundi, abamo ibyo turya ari bibisi ndetse n’ibyo turya bitetse. Nyamara hari ibyo dushobora kudateka byakagombye gutekwa nkuko hari n’ibyo duteka byakagombye kudatekwa cyangwa se ugasanga ntidusobanukiwe uko ifunguro iri n’iri rigomba gutegurwa.
Ni muri urwo rwego twifuje hano kukugezaho ibyo kurya biba byiza ubifashe ari bibisi ndetse tunasobanura impamvu.
Ibyokurya ugomba kurya ari bibisi
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Imbuto
Aha ho abantu bose ubanza babizi ko imbuto ziribwa ari mbisi. Gusa nubwo bimeze gutyo ushobora gusanga twirengagiza ko n’imitobe yakozwe mu mbuto iba itagomba gutekwa kuko nayo iba ifite intungamubiri zimwe n’iz’imbuto ikomokaho.
Impamvu imbuto zidatekwa ni uko zikungahaye kuri vitamin C iyi ikaba izirana n’umuriro kuko iyo ihuye n’umuriro ihita yangirika.
2. Poivron
Kimwe n’imbuto iyi nayo ikungahaye kuri vitamin C dore ko unasanga irusha ubwinshi bw’iyi vitamin nyinshi mu mbuto. Twibutseko iyi vitamin igira uruhare runini mu kongerera ingufu ubudahangarwa bw’umubiri.
Niba kuyirya mbisi utabibasha, wayikatira ku byo kurya bihiye cyangwa bigeye gushya ndetse ushobora no kuyinyuza mu mavuta akanya gato ngo urubisibisi rushiremo.
3. Ibitunguru na tungurusumu
Mu bitunguru na tungurusumu dusangamo allicin izwiho guhangana na kanseri no kongera ubudahangarwa bw’umubiri. Habamo kandi quercetin ikaba nayo ifasha mu gusohora uburozi mu mubiri. iyo ubitetse rero uba wangije izi ntungamubiri. Nubwo benshi tugikaranga ngo gihumuze ibiryo, nunabikora jya usigaza icyo kuza kurya kibisi bimaze gushya kuko nicyo kirimo intungamubiri zikenewe. Tungurusumu nayo wayirya mbisi kandi niba udashaka ya mpumuro yayo wayihekenyana n’ubunyobwa cyangwa se ubuki.
4. Amashu
Mu mashu dusangamo sulforaphane ikaba izwiho guhangana na kanseri. Iyo uyatetse rero irangirika bityo akamaro kayo mu mubiri ntikabe kakibonetse. Amashu mu moko yayo yose ni byiza kuyarya mabisi, gusa nanone ukirinda kuyarya cyane na kenshi kuko abamo vitamin K nyinshi iramutse irengeje igipimo byagira ingaruka ku maraso.
5. Ubunyobwa n’utubuto
Agasosi k’ubunyobwa kararyoha yego ariko ni byiza kuba wabirya bidatetse. Ubunyobwa bubonekamo ibinure byiza, poroteyine vitamin n’imyunyungugu inyuranye. Uretse bwo kandi hari n’utundi tubuto biba byiza kurya utadutetse nka :
- Macadamia: kuzirya zidatetse biguha manganese,vitamin B1, magnesium na oleic acid (ibi ni ibinure byiza) umubiri ukeneye
- Imbuto z’ibihaza: zikize kuri Zinc izwiho gufasha mu buzima bw’uturemangingofatizo no kongera ubudahangarwa, imikorere ya thyroid n’imyanya myibarukiro.
Si utwo gusa hanazamo sesame, almonds, walnuts, n’utundi tubuto twose warya tudatetse.
Src: umutihealth
