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Ubuzima

Urashaka guhorana amaso y’urwererane?ihate kurya aya mafunguro wirebere.

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Ushobora kuba wibaza icyo wakora kugirango ugire amaso meza y’umweru, kandi azira uburwayi.Muri iyi nkuru tugiye kureba amafunguro yagufasha kugira amaso meza:

1.Amagi

Niba wifuza kugira amaso meza ntukibagirwe kurya amagi. Umuhondo wayo ubamo vitamin A, lutein, zeaxanthin na zinc, iby’ingenzi bikenerwa ngo ugire amaso mazima. Vitamin A irinda uruhu rw’ijisho kwangirika naho lutein na zeaxanthin bikarinda amaso yawe gusaza imburagihe. Zinc yo irinda imboni y’ijisho ikanarinda ubuhumyi bwa nijoro.

2.Ibikomoka ku mata

Amata kimwe n’ibiyakomokaho nka yawurute nabyo ni ingenzi ku maso mazima. Harimo vitamin A na Zinc.Vitamin A irinda agahu k’ijisho naho zinc ikageza iyo vitamin A mu jisho iyikuye mu mwijima. Zinc kandi uretse ibyo inarinda ubuhumyi bwa nijoro no kuzana igihu ku jisho. Ni byiza gukoresha ibikomoka ku nka zirisha ubwatsi kurenza izigaburirwa andi mafunguro. Amata wayanywa nyuma yo kurya cyangwa se ukayakoramo icyayi ukayanywa mu gitondo naho yawurute yo igihe cyose wayinywa cyane cyane hagati y’amafunguro.

3.Amafi

Amafi muri rusange amafi yo mu bwoko bwa salmon ni ifunguro ryiza mu kugufasha kugira amaso mazima. Aya mafi ikiyagira ifunguro ryiza ni uko akungahaye ku binure bya omega-3, bikaba ibinure byiza. Ibi binure bizwiho gufasha imboni y’ijisho gukora neza ndetse bikanarinda amaso kumagara. Si ngombwa kuyarya buri munsi niyo byaba 2 mu cyumweru birahagije kandi ugashaka zimwe zitorowe kuko nizo ziba zujuje ubuziranenge.

4.Amacunga

Amacunga kimwe n’izindi mbuto zo mu bwoko bwa citrus (indimu, pamplemousse, mandarine) ni isoko nziza ya vitamine C ikaba ari ingenzi ku buzima bw’amaso.Iyi vitamine usanga mu mbuto hafi ya zose, ifasha mu kongerera ubudahangarwa ingufu bityo bikawuha ingufu zo guhangana na za mikorobi by’umwihariko izakangiza amaso.

5.Karoti

Karoti ni isoko nziza ya vitamine A na beta-carotene aribyo biyigira uruboga rwiza ku maso. Bifatanyiriza hamwe kurinda uruhu rutwikiriye amaso kandi bikarinda ubwandu bunyuranye bushobora gufata ijisho. Kuzirya neza ni ukuzihekenya zaba zonyine cyangwa se kuri salade ndetse ushobora no gukamuramo umutobe wazo ukaba ari wo unywa.

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