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Ihatire kurya aya mafunguro buri gihe niba ushaka kugira umutima ukora neza.

Kugira ngo umutima ukore neza, ukeneye kwitabwaho no kurindwa ibiwangiza, niyo mpamvu muntu akeneye kurya indyo nziza kugira ngo akomeze kubungabunga imikorere myiza y’umuti

Dore amafunguro 7 ya mbere afasha umutima gukora neza:

1.Ibishyimbo

Ibishyimbo mu moko yabyo atandukanye, cyane cyane ibitukura, bikungahaye kuri fibres, za vitamines B, imyunyungugu y’ingenzi mu mikorere myiza y’umutima, kimwe n’izindi ntungamubiri.

2.Ubuki

Bukize cyane kuri za vitamines n’ibitera imbaraga. Ubuki ubusanzwe ni umuti karemano ukomeye, ufasha mu gukomeza imikorere myiza y’umutima, bugafasha mu kugena umuvuduko ukwiriye amaraso agenderaho, no gukomeza imikaya y’umutima.

Ubuki bukiza cyane ku butare, manganese n’umuringa byose by’ingenzi cyane mu gukora amaraso.

3.Tungurusumu

Tungurusumu ni ibiribwa by’ingenzi cyane, kuko zongerera umutima imbaraga, zikanawurinda indwara zitandukanye zawibasira. Kurya tungurusumu byagura imiyoboro y’amaraso, bityo amaraso akarushaho gutembera neza, bikakurinda indwara y’umuvuduko ukabije w’amaraso. Zigabanya urugero rwa cholesterol mbi mu maraso.

4.Pome

Hari imvugo ijya ivugwa “One Apple a day keeps the Doctor Away”, ni ukuvuga urubuto rwa pome 1 ku munsi rukurinda kurwara. Pome ni imwe mu mbuto zikungahaye mu ntungamubiri cyane zifasha kurwanya indwara z’umutima no kurinda indwara zishobora kuwibasira.

Pome zirimo ubutare, potasiyumu, sodiyumu, manyesiyumu, fosifore n’zindi ntungamubiri. Kurya pome 1 ku munsi bifasha mu kugira umutima ukora neza niyo waba umaze gusaza. Irimo kandi intungamubiri zitwa pectin zongerera umutima imbaraga, zikagabanya urugero rwa cholesterol mu maraso, pectin kandi isohora uburozi mu mubiri.

5.Inkeri

Zuzuyemo intungamubiri zitandukanye zifasha mu mikorere myiza y’umutima. Inkiri zirimo fibres ziyenga n’ibindi bitunga umubiri

6.Inyanya

Zikize kuri lycopene, vitamin C kimwe na alpha na beta-carotene

7.Utubuto twuzuye

Utubuto duto twuzuye ni amwe mu mafunguro afitiye umutima akamaro gakomeye, kuko tuwurinda gucika intege no gukomeza gukora cyane. Tuba dukungahaye kuri proteyine, ubutare, vitamin A na za B zitandukanye n’ibindi byinshi.

Tumwe mu tubuto twuzuye twavuga; ingano zuzuye n’umuceri (yose iba itarakurwaho agahu k’inyuma), soya n’ibigori.

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