Ibyo kurya wasangamo ubutare  

Ubutare (fer/iron) buri ku rugero ruhagije mu mubiri ni ingenzi cyane, kuko ari umunyungugu witabazwa mu gufasha uturemangingo tw’amaraso gutwara umwuka mwiza wa oxygen mu bice bitandukanye by’umubiri. Ubutare kandi bwitabazwa mu gukora imbaraga umubiri ukoresha.

Iyo bubaye buke, bishobora gutera indwara ya anemia (irangwa no kugira amaraso macye) ndetse no guhorana umunaniro udashira.

Nubwo haboneka inyongera z’ubutare muri farumasi, gusa hari ibyo kurya bishobora kugufasha guhorana urugero rw’ubutare ruri hejuru, aya mafunguro atandukanye yaba akomoka ku bimera cg inyamaswa afasha umubiri kuko arimo ubutare buhagije. Kuyarya kenshi bizagufasha guhorana urugero rwa ngombwa ry’ubutare.

Ibyo kurya wasangamo ubutare buhagije

1. Ibishyimbo

Ibishyimbo niyo soko ya mbere y’ubutare umubiri ukenera, bibonekamo ibigera kuri 49% y’ubwo umubiri ukenera ku munsi. Kurya ibishyimbo kenshi bizakurinda kubura ubutare, sibwo gusa kuko bibonekamo proteyine ndetse na fibres z’ingenzi ku mubiri.

2. Umwijima

Inyama z’umwijima, yaba uw’inka, inkoko, ihene cg ingurube zibonekamo urugero rungana na 36% y’ubutare ukenera ku munsi. Gusa ugomba kwitondera kurya izi nyama kenshi kuko uretse ubutare bubonekamo, harimo n’ibinure byinshi ndetse na cholesterol bitari byiza.

Inyama y’umwijima ni isoko kandi nziza ya vitamin A y’ingenzi ku maso, ibonekamo imyunyungugu yindi nka zinc, phosphore, umuringa na selenium.

3. Inyama zitariho ibinure

Izi nyama (lean meat) zihariye ubungana na 18% y’ubwo wakenera ku munsi. Uretse ubutare buboneka muri izi nyama, dusangamo kandi proteyine zihagije, manyesiyumu, fosifore, zinc na vitamin B zitandukanye nka B1, B6 na B12.

4. Imboga rwatsi

Imboga rwatsi ziza ku mwanya wa mbere mu kubonekamo ubutare ni epinari (spinach), kuko zibonekamo 36% y’ubwo umubiri ukenera ku munsi.

Hari izindi mboga rwatsi dusangamo ubutare nka dodo, imiteja, n’izindi.

5. Utunyampeke duto (nuts)

Utunyampeke duto tugiye dutandukanye, ariko twose ni utubuto duto uhekenya. Utu tubuto dusangamo ubutare bw’ingenzi ku mubiri. Urugero; ubunyobwa bubonekamo 7% y’ubutare umubiri ukenera ku munsi.

Gufata amafunguro abonekamo ubutare bifasha umubiri gukora amaraso ahagije, ibi bikaba ingenzi cyane cyane ku bagore batwite, kuko bakenera urugero rw’ubutare ruri hejuru.