Umutima ni urugingo rw’ingenzi cyane ku mubiri wacu kuko nirwo rucunga cyane imikorere y’umubiri; rwohereza kandi rwakira amaraso aturutse mu bice bitandukanye by’umubiri.
Kugira ngo umutima ukore neza, ukeneye kwitabwaho no kurindwa ibiwangiza, niyo mpamvu muntu akeneye kurya indyo nziza kugira ngo akomeze kubungabunga imiterere n’imikorere myiza y’umutima.
Hari amafunguro afasha umutima kugubwa neza ndetse, akaba yakugabanyiriza ibyago byo kurwara indwara zintandukanye z’umutima n’ibindi bibazo biwibasira.
Dore amafunguro 7 ya mbere afasha umutima gukora neza
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Pome/Apple
Hari imvugo ijya ivugwa “One Apple a day keeps the Doctor Away”, ni ukuvuga urubuto rwa pome 1 ku munsi rukurinda kurwara. Pome ni imwe mu mbuto zikungahaye mu ntungamubiri cyane zifasha kurwanya indwara z’umutima no kurinda indwara zishobora kuwibasira.
Pome zirimo ubutare, potasiyumu, sodiyumu, manyesiyumu, fosifore n’zindi ntungamubiri. Kurya pome 1 ku munsi bifasha mu kugira umutima ukora neza niyo waba umaze gusaza. Irimo kandi intungamubiri zitwa pectin zongerera umutima imbaraga, zikagabanya urugero rwa cholesterol mu maraso, pectin kandi isohora uburozi mu mubiri.
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Ubuki
Bukize cyane kuri za vitamines n’ibitera imbaraga. Ubuki ubusanzwe ni umuti karemano ukomeye, ufasha mu gukomeza imikorere myiza y’umutima, bugafasha mu kugena umuvuduko ukwiriye amaraso agenderaho, no gukomeza imikaya y’umutima.
Ubuki bukiza cyane ku butare, manganese n’umuringa byose by’ingenzi cyane mu gukora amaraso.
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Tungurusumu
Tungurusumu ni ibiribwa by’ingenzi cyane, kuko zongerera umutima imbaraga, zikanawurinda indwara zitandukanye zawibasira. Kurya tungurusumu byagura imiyoboro y’amaraso, bityo amaraso akarushaho gutembera neza, bikakurinda indwara y’umuvuduko ukabije w’amaraso. Zigabanya urugero rwa cholesterol mbi mu maraso.
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Utubuto twuzuye
Utubuto duto twuzuye ni amwe mu mafunguro afitiye umutima akamaro gakomeye, kuko tuwurinda gucika intege no gukomeza gukora cyane. Tuba dukungahaye kuri proteyine, ubutare, vitamin A na za B zitandukanye n’ibindi byinshi.
Tumwe mu tubuto twuzuye twavuga; ingano zuzuye n’umuceri (yose iba itarakurwaho agahu k’inyuma), soya n’ibigori.
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Inkeri
Zuzuyemo intungamubiri zitandukanye zifasha mu mikorere myiza y’umutima. Inkiri zirimo fibres ziyenga n’ibindi bitunga umubiri
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Inyanya
Zikize kuri lycopene, vitamin C kimwe na alpha na beta-carotene
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Ibishyimbo
Ibishyimbo mu moko yabyo atandukanye, cyane cyane ibitukura, bikungahaye kuri fibres, za vitamines B, imyunyungugu y’ingenzi mu mikorere myiza y’umutima, kimwe n’izindi ntungamubiri.
Aya ni amwe mu mafunguro utagomba kubura mubyo kurya byawe bya buri munsi. Ntitwibagirwe kubabwira ko akarahuri k’umuvinyo utukura (red wine) nako kagufasha mu kongera urugero rwa cholesterol nziza mu dutsi duto dutwara amaraso ku mutima kimwe na shokola z’umukara (dark chocolate).
Icyitonderwa
Ibi biribwa si ngombwa kubirira rimwe byose ku munsi, ushobora kurya iki uyu munsi, ejo ku ifunguro rwawe ugashyiraho ikindi.
