HARAGIRIMANA Dieudonne
Injanga, indagara (bikomoka ku giswahili dagaa), kapenta, omena ni ubwoko bw’amafi mato cyane (silver fish) akunze kuribwa yumishijwe. Ni ifunguro usanga mu ngo nyinshi, rikaba ifunguro rifasha abana bazahajwe n’imirire mibi, rikaba ryiza kurijyanisha n’ubugari, umuceri, kawunga n’andi mafunguro kuko wanazishyira mu mvange cyangwa intofanyi. Ushobora kuzikoramo kandi ifu, ukajya uminjira mu byo kurya bihiye cyane cyane ku mwana muto, mbese indagara ziribwa mu buryo butandukanye hari n’abazihekenya.
Ese uretse ibi tuvuze hari izindi ntungamubiri zihariye zaba ziboneka mu ndagara? Ese hari ikindi zaba zimariye umubiri wacu? Ni byo iyi nkuru igiye kuvugaho.
1. Zuzuye intungamubiri
Indagara ni isoko y’intungamubiri zinyuranye dore ko dusangamo ibitera imbaraga, ibinure bituzuye (ari na byo byiza), sodiyumu na potasiyumu, poroteyine, vitamini A, B6, B12, C na D. habonekamo kandi kalisiyumu, ubutare na magnesium. Hanabonekamo ibinure bya omega-3. izi ntungamubiri zikaba zituma indagara ziba nziza.
2. Poroteyine
Poroteyine bizwi ko ari nk’amatafari yubaka umubiri wacu. Ni yo mpamvu ziba nziza ku mwana utangiye kurya kuko zimufasha mu mikurire ye haba mu gihagararo no mu bitekerezo.
3. Kalisiyumu
Kuba habonekamo kalisiyumu bituma ziba nziza mu gukomeza amagufa, amenyo ndetse no kurwanya no kurinda indwara zifata amagufa nka rubagimpande. Igitangaje ni uko kalisiyumu iboneka mu ndagara iruta kure iboneka mu mafi manini.
4. Phosphore
Uyu munyu ngugu dusanga mu ndagara na wo ufite akamaro ku buzima. Ifatanya na kalisiyumu mu gutuma amagufa yacu akomera kandi agakura neza.
5. Ubutare
Uyu munyungugu ni ingenzi cyane mu kongera amaraso, kurinda indwara zizanwa no kugabanyuka cyangwa kubura kw’amaraso mu mubiri, kurinda umutwe kandi bikanafasha ibisebe gukira vuba.
6. Vitamini A
Nubwo tudasangamo nyinshi nk’iboneka mu mbuto n’imboga ariko mu ndagara naho dusangamo vitamini A. Iyi vitamini ikaba ingenzi mu mikorere y’amaso, kongerera ingufu ubudahangarwa no gusukura umubiri.
7. Vitamini B1
Iyi vitamini kandi initwa Thiamine ni vitamini tubona mu ndagara ikaba ingenzi mu mikorere inyuranye y’umubiri. Harimo kuringaniza ibiro, gufasha mu mikorere y’umubiri imbere aho ifashamu gutera ingufu. Iyi vitamini kandi ikaba ifasha mu rwungano rw’imyakura.
8. Ibinure
Indagara zibamo ibinure bituzuye bikaba ari ibinure byiza umubiri ukeneye. Kubera ko biri ku kigero cyo hasi cyane, bituma indagara ziba nziza ku bari kuri gahunda yo kugabanya ibiro.
9. Ibinure bya omega-3
Ibi binure ni ingenzi mu mikorere myiza y’umutima ndetse n’ubwonko. Ubushakashatsi bwerekana ko gufungura ibibonekamo ibi binure byibuze rimwe mu cyumweru bigabanya ibyago by’indwara z’umutima ku gipimo cya 36%.
10. Imikorere y’uturemangingo fatizo
Indagara zirimo poroteyine zifasha mu gusana no kurema uturemangingo dushya mu mubiri ndetse bigafasha mu mikorere rusange yatwo.
11. Uruhu
Kwa kuba harimo omega-3 na selenium bifasha mu gutuma uruhu ruhorana itoto, birurinda ibiheri ndetse bikarinda kuzana iminkanyari imburagihe. Ndetse harimo na vitamini E izwiho kuba ingenzi ku ruhu aho irurinda kwangizwa n’imirasire y’izuba bikakurinda kanseri y’uruhu
