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Niba udashaka gusaza imburagihe ugahorana itoto, ihate kurya aya mafunguro buri munsi.

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Ibyo urya bigira uruhare runini mu bwiza bwawe ndetse n’imikorere myiza y’umubiri harimo kongera ubudahangarwa bw’umubiri, kugabanya no gukuraho iminkanyari, kugira imisatsi myiza n’inzara zikomeye.

Ibyo kurya byakurinda gusaza imburagihe

1.Amagi

Amagi ni isoko nziza ya biotin, izi ni intungamubiri za vitamin B zitandukanye zifasha mu gutunganya amino acids, arizo zigize proteyine. Inzara zawe zikozwe na proteyine, iyo umubiri udafite izihagije niho usanga zitangiye kuvunguka no koroha cyane.

2.Avoka

Avoka zikize ku mavuta meza y’ingenzi mu gutuma uruhu ruhorana itoto, niyo mpamvu uzasanga n’amavuta yo kwisiga amenshi bongeramo ibituruka kuri avoka. Zikize cyane kuri oleic acid ndetse na omega-9 fatty acid ziha uruhu guhorana itoto.

3.Imboga

Imboga nyinshi zitandukanye ziba zuzuyemo intungamubiri kandi zifite calories nke. Izikize kuri beta-carotene zifasha mu kurinda ingaruka z’imirasire y’izuba na free radicals, byose bitera uruhu gusaza. Ingero z’imboga zibonekamo beta carotene hari; karoti, ibijumba n’ibihaza.

Izibonekamo urugero ruri hejuru rwa vitamin C, iyi vitamin ni ingenzi cyane mu gukora collagen, proteyine y’ingenzi mu gukomeza uruhu no gusohora uburozi mu mubiri. Zimwe muzo twavuga ni; imboga rwatsi, poivron, broccoli n’inyanya.

4.Icyayi cy’icyatsi (the vert/green tea)

The vert yuzuyemo ibirinda n’ibisukura umubiri (antioxidants) bifasha mu kwirinda no gusohora uburozi.Ubusanzwe ubu burozi tuvuga bwitwa free radicals, ni ibinyabutabire byikora mu gihe umubiri uri gutunganya byinshi mubi wukorerwamo cg se mu gihe ugize stress. Antioxidants zihindura imiterere ya free radicals ku buryo zidashobora guteza ibibazo.

Green tea ikize cyane ku birinda umubiri, polyphenols, bifasha mu kurwanya diyabete, kwinangira k’umusemburo wa insulin, indwara z’umutima n’ububyimbirwe. Polyphenols zirinda cyane proteyine y’ingenzi ku ruhu yitwa collagen. Bityo ugahorana itoto, ikaba yanakuraho bimwe mu bimenyetso byo gusaza.

5.Watermelon

Watermelon ibonekamo lycopene (kimwe n’iboneka mu nyanya), ariyo ituma igira ibara ritukura. Ifasha mu kurinda imirasire mibi y’izuba. Uru rubuto rukungahaye ku ntungamubiri nyinshi cyane, zifasha mu kugira uruhu rwiza kandi rutoshye.

6.Pomegranates cg grenadiers

Imbuto za pomegranates ni zimwe mu mbuto zikungahaye ku ntungamubiri nyinshi cyane. Ubushobozi bwazo bwo kurinda no gusohora uburozi bushobora kuba buruta ubwa the vert. zifasha mu kurinda uruhu kwangizwa n’izuba, ndetse zikora mu gusana uruhu no kongera ikorwa rya collagen. Zigabanya kandi ububyimbirwe ndetse zikarinda ingaruka mbi ziterwa no kugira isukari nyinshi mu maraso.

7.Inyanya

Inyanya zigirira akamaro gakomeye uruhu rwacu, bitewe n’uko zibonekamo lycopene. Lycopene uretse kurinda uruhu imirasire mibi y’izuba ishobora kurwangiza, ifasha mu kugabanya ibyago kwibasirwa n’indwara z’umutima, stroke na kanseri ya prositate.

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