Urubuga rwacu ruhora rubagezaho byinshi byerekeye imiti, indwara, ubuzima bwiza n’imirire iboneye. Iyo tuvuze imirire ahanini twerekana intungamubiri tuvana mu byo dufungura, icyo zitumarira ndetse tukanerekana abatemerewe kuba bafata ifunguro runaka bitewe n’ubuzima babayemo, nk’abana, abarwayi cyangwa abagore batwite n’abonsa.
Muri izo nkuru ugenda usanga hari ibiribwa bigenda bigaruka kenshi, bityo bikaba bituma biba ibiribwa by’ingenzi ku ifunguro ryacu rya buri munsi, impamvu ntayindi ni uko ayo mafunguro aduha byinshi umubiri ukeneye mu ifunguro rimwe, ni bimwe byo bavuga ngo uteye ibuye rimwe wica inyoni 2. Kandi koko aho gufata amafunguro anyuranye kugirango winjize intungamubiri zose, wafata ifunguro rimwe riri buguhe izo ntungamubiri zose.
Muri iyi nkuru tugiye kurebera hamwe bimwe mu biribwa by’ingenzi bitugezaho intungamubiri zinyuranye.
Ibiribwa bw’ingenzi bibonekamo intungamubiri z’ingenzi
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Impeke zuzuye
Iyo tuvuze impeke zuzuye, tuba tuvuga zazindi zitakuweho agahu k’inyuma, muri macye zitanyujijwe mu ruganda. Izi mpeke zuzuye ziba zidafite cholesterol, zifite hagati ya 10% na 15% za poroteyine dukeneye, imyunyungugu, vitamin zinyuranye, ibisohora imyanda mu mubiri n’izindi ntungamubiri zinyuranye. Niyo mpamvu gufata ifunguro ririmo izi mpeke zuzuye bifasha umubiri mu kuwurinda indwara zinyuranye zirimo indwara z’umutima, diyabete, umubyibuho udasanzwe na za kanseri zimwe na zimwe
Impeke zuzuye twavuga umuceri, ingano, uburo, amasaka, ibigori n’ibibikomokaho
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Imboga
Izi mboga by’umwihariko izifite ibara ry’icyatsi cyijimye zikungahaye kuri fibre, uretse ko hari n’izindi zidafite iri bara zifite intungamubiri nyinshi. Nk’intoryi nazo zikungahaye kuri fibre nubwo zose zitijimye, amashu mu moko yayo akungahaye ku birinda kanseri, karoti, epinari n’ibijumba bikungahaye kuri vitamin C, gusa muri rusange imboga zihurira ku kintu kimwe: rya imboga nyinshi ushoboye, kenshi gashoboka.
Muri rusange imboga zikungahaye kuri vitamin A, vitamin C, potasiyumu, kalisiyumu, magnesium na vitamin E.
Ibi byose bituma imboga ziba ingenzi mu kurinda indwara, kongerera umubiri ubudahangarwa, kugira uruhu rwiza, kugira amaraso ahagije, kurwanya indwara z’amaso cyane cyane guhuma iyo bwije, n’izindi zinyuranye
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Ubunyobwa
Ubunyobwa buboneka mu moko anyuranye gusa bwose buhuriza ku ntungamubiri zimwe. Hari ubunyobwa bunitwa ubuyobe cyangwa ububemba, hari walnut, cashew nut, almond n’ubundi bwoko bunyuranye. Muri rusange dore ko ari ibinyamavuta bukungahaye kuri flavonoids, zirimo phytosterols ikaba izwiho kugabanya cholesterol yo mu maraso, kongerera ingufu ubudahangarwa, no kurwanya kanseri zinyuranye.
Mu bunyobwa kandi dusangamo vitamin zinyuranye n’imyunyungugu nka vitamin E, potasiyumu na magnesium. By’umwihariko muri walnuts dusangamo omega-3 ikunze ubusanzwe kuboneka mu mafi
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Icyayi (by’umwihariko green tea)
Uko usomye ku cyayi by’umwihariko thé vert/green tea, uba winjije anthocyanin na proanthocyanidin ndetse na catechin byose bikaba bituma vitamin E winjije ibasha gukora akazi kayo ko gusohora imyanda mu mubiri. Icyayi muri rusange kikaba kirimo polyphenols zizwiho kurwanya kanseri no kurinda uturemangingofatizo kwangirika.
Kubera ko intungamubiri zo mu cyayi zikora vuba zikanashira vuba mu mubiri aho kunywera cyinshi icyarimwe wanywa agatasi, nyuma y’amasha nka 4 ugafata akandi
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Amavuta ya elayo
Muri aya mavuta dusangamo intungamubiri zirenga 30 zinyuranye inyinshi muri zo zikaba izisohora imyanda n’uburozi ndetse hakabamo n’izibyimbura. Ibi byose biba muri aya mavuta nibyo bituma aba ingenzi mu kurinda indwara z’umutima na za kanseri zinyuranye. Uretse aya mavuta kandi no kubasha gufungura imyerayo ukwayo byaguha izi ntungamubiri
Twibutse ko aya mavuta adakarangwa, ahubwo uyasuka ku byo kurya byahiye cyangwa bigiye gushya.
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Amafi
Mu mafi dusangamo ibinure byo mu bwoko bwa omega-3 ndetse na potasiyumu ihagije. Ndetse mu mafi dusangamo vitamin D idakunze kuboneka mu byo turya. Ubushakashatsi bwakorewe muri Norvege bugaragaza ko kurya amafi n’ibiyakomokaho byongera igipimo cy’ubwenge.
Ubu bushakashatsi kandi bwagaragaje ko kuvanga omega-3 iva ku mafi no ku bimera ari byo byiza bityo ni byiza gutekesha amafi amavuta ya elayo cyangwa ya canola kuko abonekamo ibi binure bya omega-3 cyangwa se ukayarisha ifunguro ririmo aya mavuta ya elayo
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Inyanya
Nubwo tuzikoresha nk’ibirungo, inyanya nazo ni ibiribwa by’ingenzi.
Mu nyanya dusangamo carotenoid enye z’ingenzi, ibidakunze kuboneka mu mboga n’imbuto. Si ibyo gusa kuko tunasangamo beta-carotene, vitamin C na vitamin E hamwe na lycopene byose bifatanya mu gutuma ugira ubuzima bwiza, uruhu rwiza, ndetse zinatuma umubiri ukoresha intungamubiri ziri mu byokurya wazitetsemo
Inyanya uko waziteka kose, wazitogosa, wazikaranga, zaba mu bindi byokurya cyangwa isosi yazo zonyine, ni ifunguro ryiza
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Imbuto zo mu bwoko bwa citrus
Izi mbuto zo muri iri tsinda harimo indimu, amacunga, mandarine n’ibindi byo muri ubu bwoko.
Izi mbuto ni isoko nziza ya vitamin C ikaba izwiho kuba ingenzi mu kongera ubudahangarwa bw’umubiri. Ndetse kurya izi mbuto bifasha umubiri gusohora imyanda, kurwanya kubyimbirwa, n’ibindi binyuranye. By’umwihariko mu macunga dusangamo lutein na zeaxanthin naho muri pamplemousse dusangamo lycopene.
Kurya izi mbuto rero by’umwihariko bikaba birwanya indwara zifata mu mihogo nka grippe n’inkorora yatewe n’ubwivumbure
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Amata n’ibiyakomokaho
Amata n’ibiyakomokaho bifasha amagufa yacu kuba meza no gukomera kuko harimo calcium, vitamin D, poroteyine, phosphore, magnesium vitamin A na B6. By’umwihariko uruvange rwa calcium na vitamin D birwanya kanseri y’amara.
Ndetse kunywa amata arimo ibinure bicye buri munsi birwanya umuvuduko udasanzwe w’amaraso.
Aya niyo mafunguro y’ingenzi twavuga ko aba akubiyemo intungamubiri nyinshi kandi z’ingenzi mu ifunguro rimwe niyo mpamvu ari meza kuba wayabona kubyo ugiye kurya buri munsi
