Imboga ushobora kurya zagufasha kurwanya constipation

Constipation cg kwituma impatwe, akenshi biterwa n’ibyo wariye cg se uburyo uryamo; kurya ibiryo byahinduwe cyane (over-processed foods), ibikennye kuri fibres, ndetse no kutanywa amazi biri mu byongera ibibazo byo kwituma impatwe.

Umuntu usanzwe yagombye kwituma byibuze rimwe ku munsi. Igihe ujya kwituma bikugoye cg se ukamara igihe utarajyayo, ni uko igogorwa riba ritagenda neza, cg se ufite Ikindi kibazo mu mara, kenshi bituruka kuba ufata urugero ruri hasi rwa fibres.

Hari imboga z’ingenzi ugomba kurya kenshi zikaba zagufasha guhangana n’ibibazo byo kutituma neza cg se kwituma impatwe

Imboga zagufasha kurwanya constipation

1. Epinari (Spinach)

Epinari ni isoko nziza ya fibres, ubutare, manyesiyumu na kalisiyumu. Manyesiyumu iboneka muri epinari ifasha urwungano ngogozi kwinjiza amazi aba ari mubyo wariye, bityo bikorohera ibyo wituma guhita neza.

Izi mboga zikungahaye cyane kuri fibres, zigira uruhare runini mu kurinda kwituma impatwe.

2. Avoka

Avoka zikungahaye cyane kuri potasiyumu, umuringa, vitamin zitandukanye nka; B6, C, E na K, ibibanziriza ubutare na fibres zifitiye umubiri akamaro.

Potasiyumu iboneka muri avoka, ifasha mu kuringaniza amazi mu mubiri no kurinda amara kwifunga. Vitamini C ifasha mu ikorwa rya collagen ifasha mu gukomeza amara, no gutuma urugendo rw’ibinyura mu mara rugendeka neza uko bikwiye.

3. Ibijumba n’ibirayi

Ibijumba n’ibirayi ni ibinyamafufu bikungahaye cyane kuri fibres. Bibonekamo kandi potasiyumu ihagije na vitamin C.

Kubera fibres nyinshi ziboneka mu gishishwa, ni byiza kubitekana n’igishishwa utabihase.

4. Amashaza

Amashaza uretse proteyine zibonekamo, anakize kuri fibres zifitiye umubiri akamaro.

Izi fibres zifasha koroshya inzira y’igogorwa no gutuma ibyo wariye bitagutindamo. Bityo bikakurinda kwituma impatwe

5. Broccoli

Broccoli ni imboga z’ingenzi cyane ku ifunguro ryawe rya buri munsi mu kugufasha kurwanya constipation.

Ni isoko nziza ya vitamin A, B6, C n’imyunyungugu ya manyesiyumu n’ubutare. Fibres hamwe na manyesiyumu zifasha umubiri kwituma neza no mu buryo bworoshye.

Mu kurya broccoli, ni ngombwa kuzirya ari mbisi, niba udashoboye kuzirya ari mbisi, kutazihisha cyane nibyo byiza.

Mu gihe wifuza kugabanya ibibazo byo kwituma impatwe, ongera urugero ufataho izi mboga, bizakurinda constipation cg kwituma impatwe.