Ntabwo wavuga ko ukomeye cyangwa ufite ubuzima bwiza mu gihe amagufa yawe adakomeye kuko niyo umubiri wawe wose wubakiyeho.
Iyo tuvuze amagufa akomeye hahita humvikana ibintu bibiri ako kanya ari byo vitamin D n’umunyungugu wa kalisiyumu. Kalisiyumu niyo ikomeza amagufa yawe n’amenyo naho vitamin D ikaba ituma karisiyumu ikoreshwa kandi n’amagufa agakura neza.
Izi ntungamubiri ziba zikenewe cyane umuntu akiri muto, nyamara no mu izabukuru zirakenerwa. Zifasha mu kurinda indwara zinyuranye nka rubagimpande no kudakomera kw’amagufa
Nubwo ahanini vitamin D tuyibona binyuze mu kota akazuba k’agasusuruko cyangwa aka kiberinka, nyamara siho gusa twayikura dore ko hari n’abagira akazi gatuma iryo zuba batabasha kuribona.
Hano twaguteguriye urutonde rw’ibyo kurya bikomeza amagufa.
Ibyo kurya bikomeza amagufa
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Yawurute
Yawurute nka kimwe mu bikomoka ku mata ni isoko nziza ya karisiyumu na vitamin D. usanga akenshi yawurute nyinshi ziba zifite 30% bya karisiyumu ukeneye na 20% bya vitamin D ukeneye buri munsi. Gusa hano ntabwo havugwa yawurute zizwi nka greek-Yogurt kuko zo ahubwo ziba zikize kuri poroteyine.
Mbere yo kugura yawurute, ujye ubanza urebe niba ikize ku byo uri gushaka, biba byanditseho.
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Amata
Amata nayo ni ingenzi mu gukomeza amagufa dore ko akungahaye kuri karisiyumu. Agakombe kayo kaguha 30% bya karisiyumu ukeneye. Urumva ko unyoye udukombe dutatu ku munsi, uba winjije cyane.
Gusa wibuke ko amata meza ari ay’inka zarishije ubwatsi kurenza izagaburiwe ibindi binyuranye, kandi kugirango abe asukuye ugomba kubanza kuyateka. Amata aba avugwa hano ni amata y’inshyushyu.
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Fromage
Fromage/cheese nka kimwe mu bikomoka ku mata nayo ikungahaye kuri karisiyumu. Gusa yo ntugomba kurya nyinshi kuko iba ifite ukuntu yatunganyijwe ikanongerwamo umunyu; agasate gato ku munsi karahagije kuba kaguha 30% bya karisiyumu ukeneye uwo munsi.
Ndetse zimwe muri fromage ziba zongewemo vitamin D nubwo iba Atari nyinshi
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Sardines
Utu dufi dutoya dukunze kuza dupfunyitse mu makopo twibitseho calcium na vitamin D bihagije. Uretse kandi iziza zifunze mu makopo, ushobora no kuzigura mbisi cyangwa zumishijwe ukazitekera dore ko kuri ubu nazo ziboneka kubera ubworozi bw’amafi bugenda butera imbere
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Amagi
Nubwo amagi aguha 6% bya vitamin D ukeneye ku munsi nyamara nayo ni uburyo bumwe bwo kuyinjiza na cyane ko yoroshye kuboneka no gutegura. Amagi atogosheje agashya neza niyo avugwa hano. Gusa iyi vitamin D iba mu muhondo, ntiboneka mu mweru
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Salmon
Salmon ni amafi azwiho kuba akungahaye ku binure bya omega-3 nyamara sibyo gusa kuko umuhore wayo umwe uhagije kuba waguha 100% bya vitamin D ukeneye ku munsi. Ni ifi nziza ku magufa n’umutima
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Epinari
Ushobora kuba udakorana n’amata cayngwa ibiyakomokaho kimwe n’ibindi byose biva ku matungo.
Imboga za epinari rero ntizari zikwiye kubura iwawe kuko agasahani gato ka epinari zitetse kaguha 25% bya karisiyumu ukeneye, ukongeraho ubutare, vitamin a na fibre.
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Impeke zuzuye
Ibinyampeke bitanyujijwe mu nganda ngo zikureho agahu k’inyuma nabyo ni isoko ya vitamin D. muri byo twavuga ingano, umuceri, amasaka, ibigori, uburo n’ibindi binyampeke binyuranye. Rero mu gihe utari bubone uko uteka amafi cyangwa se uzirana na yo, ndetse ukabura uko wota akazuba, izi mpeke nazo ntizizabure
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Tuna
Tuna, iri mu bwoko bw’amafi agira ibinure cyane cyane ibya omega -3; gusa nayo ni isoko nziza ya vitamin D. nazo zishobora kuboneka mu makopo, aho usanga 100g zayo ziguha hafi 39% bya vitamin D.
Uretse kuboneka mu makopo kandi ushobora kuzigura nawe ukaziteka.
Niba utazisobanukiwe, aho bazigurishiriza bazagusobanurira.
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Amashu ya collard
Ubu ni ubwoko bumwe bw’amashu atajya yibumba ngo amere nk’ishu usanzwe ubona gusa nayo agira ibibabi bimeze neza neza nk’iby’ayo usanzwe ubona.
Aya nayo rero iyo atetse aguha 25% bya calcium ukeneye ku munsi. Ushobora kuyateka yonyine cayngwa se ukayatekana n’ibindi.
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Amacunga n’umutobe wayo
Mu by’ukuri amacunga ntabwo agira karisiyumu cyangwa vitamin D. ariko ubushakashatsi bugaragaza yuko vitamin C ibonekamo ku bwinshi ifasha umubiri gukoresha calcium yinjiye ivuye mu bindi byo kurya.
Rero ni byiza kurya amacunga cyangwa kunywa umutobe wayo mu gihe wariye cyangwa uri burye ifunguro rikize kuri karisiyumu kugirango byorohere umubiri kuyikamura no kuyikoresha
