HARAGIRIMANA Dieudonne
Nubwo usanga abagore aribo bakunze gutereka imisatsi ariko n’abagabo babamo bakunda kuyitereka. Umuntu wamenyereye gutunga umusatsi biramubabaza kubona ugenda upfuka, nyamara benshi barituriza kubera kutamenya icyo gukora ngo barinde imisatsi yabo gupfuka.
Tuvugishije ukuri nubwo hari abapfuka imisatsi kubera ari akoko, cyangwa imikorere y’imisemburo nyamara abenshi bipfira mu mirire yabo ntibamenye ibyo bafungura bifasha imisatsi gukura neza no kudapfukagurika.
Inganda zikora amavuta hamwe n’izikora imiti ubu zafashe hasi hejuru mu gukora ibifasha imisatsi bikunze kwitwa hair food, hari vitamins kandi usanga rwose ababagana Atari bacye.
Mbere yo gutakaza amafaranga yawe ugura iyo miti n’ayo mavuta, rimwe na rimwe ugasanga ntibinagenze uko wabishakaga, banza ugerageze gufata izi ntungamubiri ziboneka mu byo kurya zizwiho gufasha umusatsi gukura no kudapfukagurika.
Intungamubiri zifasha umusatsi gukura no gukomera zikawurinda gupfuka
1.Amavuta y’ifi
Aya mavuta y’ifi ni umwihariko mu gukungahara ku binure bya omega-3. Niyo aza ku isonga mu gutuma imisatsi ibyibuha kandi ntipfukagurike. Agaburira imisatsi, akayibyibushya kandi akarinda kubyimbirwa ku mizi y’imisatsi, bishobora gutuma ipfukagurika.
Uruvange rwa omega-3 na omega-6 (ariyo vitamin F) n’ibisohora imyanda mu mubiri bifatanyiriza hamwe mu kurinda imisatsi gupfukagurika
Amafi wasangamo aya mavuta twavuga salmon, mackerel, tuna, sardine. Wanasanga kandi omega-3 mu muhondo w’igi, ubunyobwa.
Gusa niba usanzwe ufata imiti ya aspirin n’indi ifasha amaraso gukomera si byiza gukoresha aya mavuta kuko byagutera kuvirirana.
2.Zinc
Kuva na kera zinc yagiye ikoreshwa mu kuvura gupfukagurika kw’imisatsi. Uyu munyungugu wa Zinc uzwiho gufasha mu gukura k’umusatsi, kuwusana no kuwufasha gukomera.
Ushaka kumenya amafunguro akungahaye kuri Zinc wabisoma hano.
3.Uruvange rwa vitamin B
Nubwo turwise uruvange rwa vitamin B, ariko si vitamini za B zose ahubwo ni uruvange rwa vitamin B5(pantothenic acid) na B7 (Biotin). Vitamin B7 isana imizi y’imisatsi iba yangijwe no gukoresha shampoo igihe kinini, izuba naho vitamin B5 yo ikongerera ingufu imvubura za adrenal zizwiho gutuma imisatsi ikura.
Iyi vitamin B5 kandi ituma imisatsi ibyibuha ikanakomera. Naho vitamini B7 mu bigaragaza ko utayifite harimo gupfuka imisatsi. Bituruka ahanini ku kunywa itabi, imikorere mibi y’umwijima cyangwa gutwita.
Amafunguro wasangamo izi vitamin harimo amagi, inyama y’inka, inyama y’inkoko, avoka, imboga, ibirayi.
Ibindi kuri vitamin B5 wabisoma hano Vitamini B5 ni ingenzi mu kuturinda umunabi
Naho kuri biotin wabisoma hano Biotin vitamini y’ingenzi ku ruhu, inzara n’imisatsi
4.Vitamin C
Iyi ni vitamin iza ku isonga mu gutuma umubiri ugira ubudahangarwa ikaba ifasha umubiri gusohora imyanda no kuwurinda gusaza. Uko umuntu asaza niko umubiri urushaho kugira imyanda muri wo kandi n’imisatsi ikarushaho gusaza no gupfukagurika. Vitamin C rero ibi byose irabirwanya.
Amafunguro akungahaye kuri vitamin C twavuga poivron, amacunga, indimu, amashu mu moko yayo yose, n’inkeri.
Ibindi kuri iyi vitamin wabisoma hano Vitamini C waba uzi akamaro gatandukanye ifitiye umubiri?
5.Ubutare
Ubushakashatsi bwagaragaje ko kutagira ubutare buhagije mu mubiri bigira uruhare rukomeye mu gupfukagurika kw’imisatsi.
Ufite ikibazo cyo gupfuka imisatsi cyatewe no kubura ubutare abiterwa no kubura poroteyine ya ferritin ikaba ishinzwe ubusanzwe gutuma imisatsi ikomera.
Amafunguro akungahaye ku butare twavugamo epinari,umuhondo w’igi, ibishyimbo n’inyama z’inka. Andi mafunguro wasangamo ubutare wayabona hano.
6.Vitamin D
Imizi y’umusatsi ikura kandi igakomezwa cyane no kuba umubiri ufite vitamin D. Iyi vitamin ikaba izwiho gufasha ubudahangarwa bw’umubiri no gutuma uturemangingo dukura. Kandi iyi vitamin ikaba ifasha umusatsi kwisana no kongera gukura neza.
Kota akazuba k’agasusuruko cyangwa ka kiberinka iminota hagati ya 10 na 15 bigufasha kubona iyi vitamin. Wanayibona mu mafunguro anyuranye nka amafi, ibihumyo n’ibindi wasoma ukanze hano.
Src: umutihealth
