Hari imvugo yo mu rurimi rw’icyongereza ivuga ngo “you are what you eat”,bivuze ngo ukozwe cyangwa uri ibyo urya. Ibi ushobora kubyumva ukumva ni ibisanzwe ariko muri iyi nkuru tugiye kugaragaza ibirenze ibyo uhita wumva ucyumva iyi nteruro.
Mu byo turya cyane cyane ibikomoka ku bimera usanga hari ibifite ishusho imeze nk’igice runaka cy’umubiri. Ndetse kuba bavuga ngo karoti ni nziza ku maso, hari impamvu. Twifashishije amashusho n’ubusobanuro reka tuvuge kuri bimwe mu byo dufungura bigirira akamaro kihariye ibice by’umubiri biteye kimwe.
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Imizabibu
Iyo witegereje iseri ry’umuzabibu usanga riteye neza n’udufuka tw’umwuka dusanga mu bihaha. Gufata ifunguro ririmo imizabibu bifasha mu kurwanya no kurinda kanseri y’ibihaha n’izindi ndwara zinyuranye zishobora kubifata
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Ibishyimbo
Ibi byo rwose ntawe utabizi ko biteye nk’impyiko. Ibishyimbo bikungahaye kuri fibre, ubutare na za poroteyine. Ubutare ni ingenzi mu mikorere y’impyiko
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Ibijumba
Ikijumba usanga kijya gutera nk’impindura. Impindura niyo ifite imvubura zikora umusemburo wa glucagon, iyo ubaye mwinshi bikaba bitera diyabete. Gufungura ibijumba, bikize kuri vitamin A, C, B1, B2, B3, B5, B6, imyunyungugu nka manganese, potasiyumu, phosphore na fibre bifasha mu kuringaniza igipimo cy’isukari ku barwayi ba diyabete
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Imizeti, elayo cyangwa olive
Iyo witegereje urubuto rw’umuzeti usanga ruteye nk’umurerantanga ku bagore (ovaire).
Imbuto za elayo kimwe n’amavuta ya elayo bifasha mu mikorere y’imirerantanga kuko bikungahaye ku bisukura umubiri bisohora imyanda ndetse n’ibirinda kanseri zinyuranye zishobora gufata iki gice nka squalene na terpenoid.
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Icunga
Icunga, pamplemousse, mandarine, indimu na za chungwandimu iyo ubikase intambike ubona bifite ishusho nk’iy’imiyoboro y’amashereka iba mu mabere. Kurya izi mbuto bifasha mu buzima n’imikorere myiza y’amabere ndetse n’imiyoboro izwi nka lymph ijya inava mu mabere
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Umuneke
Uwariye umuneke arangwa no kugira akanyamuneza nyamara ushobora kuba utazi impamvu. Iyo urebye ibere ry’umuneke ubona rifite ishusho nk’iy’iminwa yamwenyuye. Kurya imineke bituma hakorwa poroteyine ya tryptophan ikaba ihindukamo serotonin ari yo ituma wumva ibyishimo ukamwenyura. Irire umuneke, urangwe n’akanyamuneza.
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Ibitunguru
Igitunguru gikase intambike usanga gifite ishusho nk’iy’uturemangingo-fatizo tw’umubiri w’umuntu. Kurya ibitunguru bifasha mu gusukura umubiri biwukuramo imyanda n’uburozi ndetse hanabamo chromium ifasha mu kuringaniza isukari yo mu maraso
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Imizi ya ginseng
Iyi mizi ya ginseng imeze nk’imijyana ijyana amaraso mu mubiri. Iyi mizi itaboneka ku bimera byo mu Rwanda ahubwo ihagera iturutse mu bihugu bya Aziya izwiho kongerera ingufu umubiri, kugabanya isukari yo mu maraso, kuvura diyabete, kurwanya stress ndetse inafasha abagabo mu gutera akabariro bafite ingufu.
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Ibihumyo
Iyo witegereje igihumyo usanga giteye nk’imbere mu gutwi aho dusanga utugufa dutatu dufasha mu gutuma twuma neza. Ibihumyo bikungahaye kuri vitamin D ifasha mu mikorere y’amagufa, by’umwihariko utwo tugufa dusanga mu gutwi.
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Tangawizi
Kuva na kera tangawizi izwiho kuba umuti uvura ibibazo byerekeranye n’igogorwa nk’ikizibakanwa, isesemi no kuruka, kuribwa ndetse n’isesemi iterwa no kugenda mu binyabiziga. Iyo witegereje usanga ikijumba cya tangawizi giteye nk igifu.
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Karoti
Izi zizwiho kuba zifasha amaso mu mikorere yayo no kubasha kureba neza. Iyo ukase karoti intambike ubona ifite inziga zimeze nk’ibice binyuranye by’ijisho. Iyi karoti tuyisangamo vitamin A, B5, B8, B9, C na K. tunasangamo kandi ubutare, manganese, umuringa na potasiyumu
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Inyanya
Iyo ukase urunyanya usanga rufite ibyumba nk’uko tubisanga mu mutima. Inyanya ni isoko ya vitamin A, B3, B6, B9, C na K. tunasangamo kandi umuringa, molybdene, fibres, phosphore, potasiyumu na manganese. Ibi byose bifatanyiriza hamwe mu mikorere myiza y’umutima.
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Ubunyobwa bwa walnut
Ubu bunyobwa bufite ishusho nk’iy’ubwonko. Ubu bunyobwa bufasha mu mikorere y’utuyoboro ntwara-makuru turenga 30 tuba mu bwonko bigafasha mu kurwanya indwara yo kwibagirwa ahubwo bigafasha ubwonko mu mikorere yabwo no guhanahana amakuru mu mubiri
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Seleri
Urebye seleri wasanga iteye nk’ikirenge cy’umuntu. Seleri kimwe n’izindi mboga z’icyatsi ni imboga zizwiho gufasha mu gukomeza amagufa. Amagufa akozwe na sodiyumu ku kigero cya 25% iyi sodiyumu ikaba iboneka muri seleri. Seleri ikungahaye kuri vitamin K, A, C na potasiyumu ndetse na fibre.
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Avoka
Avoka ni nziza mu mikorere y’umura n’inkondo y’umura niyo mpamvu usanga iteye nka wo. Ubushakashatsi bugaragaza ko abagore batwite barya avoka ku rugero rukwiriye bagira imisemburo iri ku gipimo cyiza, bibarinda kubyibuha cyane batwite bikanabarinda kanseri y’inkondo y’umura.
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Imitini
Iyo witegereje imiterere y’umutini usanga hateye nk’imbere mu dusabo tw’intanga ku bagabo. Imitini izwiho kongera igipimo cy’intangangabo ndetse bikanarwanya ubugumba.
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Amashu ya broccoli
Iyo witegereje ishu rya broccoli uryegereye usanga rimeze nk’uturemangingo twa kanseri. Ubushakashatsi bwagaragaje ko gufungura ifunguro ririmo broccoli bigabanya ibyago byo kurwara kanseri kugipimo cya 50%.
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Divayi itukura
Kuba itukura bivuze ko iyi divayi isa n’amaraso. Divayi itukura ibamo ibisukura umubiri, cyane cyane resveratrol. Kunywa akarahure ka divayi kamwe buri munsi birinda amaraso kwipfundika, ibi bikaba bizwiho gutera indwara ya stroke n’indwara zinyuranye z’umutima.
Si ibi gusa bifite ishusho nk’ibice by’umubiri ahubwo ibi ni byo twabashije gukusanyiriza hamwe.
