Kimwe mu bihingwa bihingwa kuva kera kandi kiri mu biribwa ngandurarugo by’ingenzi ni imyumbati.

Nubwo kera byavugwaga ko ari ibiribwa by’abatishoboye, nyamara kuri ubu siko biri ahubwo isigaye iri mu biribwa biboneka hacye dore ko n’indwara zifata imyumbati zituma umusaruro wayo ugenda ugabanyuka.

Gusa iri mu biribwa bifite intungamubiri nyinshi ndetse abahanga bavuga ko ushobora kuyisimbuza umuceri dore ko byenda kunganya intungamubiri.

Mu ntungamubiri zibonekamo twavuga ibyongera ingufu, poroteyine, ibinure, ibinyasukari, fibre, vitamin B1, vitamin B2, vitamin B3, vitamin B9, vitamin C, vitamin K, imyunyungugu nka karisiyumu, phosphore, ubutare, magnesium na sodiyumu.

Ibi byose nibyo bituma iba ikiribwa cy’ingenzi kandi gifitiye umubiri akamaro.

Akamaro k’imyumbati ku buzima

1. Yongera ingufu mu mubiri

Muri garama 100 usangamo garama 38 z’ibinyasukari ndetse unasangamo 160 kCal. Ibi bituma iba ifunguro ry’ingenzi ku bantu bakora imirimo y’ingufu nk’abahinzi, abanyonzi, abakaraningufu n’abandi bose bakoresha ingufu mu kazi kabo. Ibinyasukari biri mu myumbati bihinduka isukari nyuma yo gushwanyagurizwa mu gifu nuko igakoreshwa mu kongerera umubiri ingufu. Iyo ingufu zidakoreshejwe iyo sukari ibikwa mu buryo bw’ibinure ikazakoreshwa nyuma mu gihe ikenewe.

2. Kurinda no gusana ibice binyuranye by’umubiri

Mu myumbati kandi harimo poroteyine zigira akamaro mu kurinda no gusana ibice binyuranye by’umubiri. Kandi muri yo dusangamo za amino acid ziboneka mu magi no muri soya, ibi bikaba bituma mu gusana umubiri imyumbati iza mu mafunguro y’ingenzi.

3. Kugabanya umuvuduko udasanzwe w’amaraso

Ubushakashatsi bwakorewe mu gihugu cya Filipine, kimwe mu bihugu bizwiho kweza imyumbati cyane bugaragaza ko kurya imyumbati bigabanya igipimo cya cholesterol mbi mu mubiri. Ibi biterwa nuko ikungahaye kuri fibre. Imyumbati kandi ibamo saponins bikaba ibinyabutabire bizwiho gutuma umubiri utinjiza cholesterol mbi.

Ibi kandi bituma kuyirya bifasha mu kugabanya ibyago byo kurwara indwara zinyuranye z’umutima bikanafasha amaraso gutembera neza.

4. Gukomeza amenyo n’amagufa

Imyumbati kandi nkuko twabibonye irimo kalisiyumu iyi ikaba izwiho kuba ingenzi mu gukomeza amenyo n’amagufa. Si ukuyakomea gusa ahubwo inayarinda kwangirika no kuba yavungagurika cyangwa akaba yamungwa.

5. Gutuma umubiri ukora neza

Harimo vitamin B zinyuranye nka B9, B5, B1, B2 n’izindi, zose zikaba zizwiho gufasha mu mikorere y’umubiri aho zituma hakorwa imisemburo ituma umubiri ukora neza.

6. Kurwanya kwituma impatwe no kugabanya ibiro

Nubwo ari ibiribwa bikomeye ukaba wacyeka ko kuyirya byatera kwituma impatwe ariko siko biri. Ahubwo muri yo dusangamo fibre zikaba zizwiho kurwanya kwituma impatwe. Isukari irimo yitwa amylose kandi itinda gushwanyaguzwa nuko ugakomeza kumva uhaze, ibi bigatuma umubiri ukoresha ibinure biwurimo nuko bikaba byatera kugabanyuka ibiro.

7. Nta gluten ibamo

Iyi gluten ni ubwoko bumwe bwa poroteyine ikaba ikunze kuboneka mu ngano n’ibizikomokaho, bikaba bishobora gutera ubwivumbure kuri bamwe. By’umwihariko ku bafite uburwayi bwihariye bw’amara buzwi nka celiac disease, iyi gluten ntibabasha kuyihanganira. Niyo mpamvu kuri bo ari byiza kurya imyumbati n’ibiyikomokaho mu mwanya w’ingano n’ibizikomokaho.

8. Kugabanya isukari yo mu maraso

Ku bantu barwaye diyabete kimwe n’abafite ibyago byo kuba bayirwara, ni ukuvuga abafite igipimo cy’isukari kiri hejuru ya 140, imyumbati ni ifunguro ryiza kuko kuyirya bituma isukari ijya mu maraso igabanyuka kandi bagahaga vuba batiteje ibyago byo kuzamura igipimo cy’isukari.

9. Kurwanya kanseri

Dusangamo ibirwanya kanseri binyuranye nka vitamin C, saponin na beta-carotene. Ibi byose bifatanyiriza hamwe mu kurwanya kanseri z’uburyo bunyuranye yaba iy’amara n’izifata ahandi hanyurnaye ku mubiri.

10. Kurinda ubwonko

Mu myumbati dusangamo kandi vitamin K, ikaba ubusanzwe izwiho kurinda amaraso kudakama aho ituma mu gihe ukomeretse amaraso avura vuba nuko bikanafasha igisebe gukira vuba. Nyamara kandi iyi vitamin inazwiho kurwanya indwara yo kwibagirwa ikunze gufata abageze mu zabukuru. Ndetse ikanafasha mu gutuma uturemangingo tugize ubwonko tutangirika

11. Kurwanya indwara yo kubura amaraso

Nkuko twabibonye habonekamo ubutare. Ubutare buzwiho gufasha amaraso kwiyongera ndetse bikanatuma umwuka wa oxygen winjira mu mubiri uba mwinshi. Ibi rero bikaba birwanya ikibazo cyo kubura amaraso kizwiho kuba isoko yo kugira ikizungera n’isereri kuri bamwe

12. Kurwanya kwiheba no kwigunga

Mu myumbati kandi dusangamo umunyungugu wa magnesium iyi ikaba izwiho gufasha umubiri guhangana no kwiheba no kwigunga.

Icyitonderwa

Nubwo tumaze kuvuga ibyiza binyuranye dusanga mu kuyirya, hari ibyo ugomba kuzirikana mbere yo kuyirya.

• Imyumbati ibamo ikinyabutabire cya hydrocyanic acid iki kikaba ari uburozi ku muntu, ndetse bushobora no kwica. Gusa iyo utetse imyumbati, izwi ku izina ry’imiribwa uburozi buvamo, nuko ifunguro rikaba ritunganye. Niyo mpamvu guhekenya imyumbati ugomba kubyitondera cyane cyane iyo atari iyo wihingiye ngo ube uzi ubwoko bwayo kuko habaho n’iyivamo ubugari nyamara wayihekenya ukumva iryohereye nyuma ikaza kukugaragura.
• Nubwo tutavuze ku isombe, dore ko naryo rikomoka ku bibabi by’imyumbati (nubwo mu Rwanda tumenyereye isombe riva ku gisombe) naryo ni byiza kuriteka rigashya ndetse amazi ya mbere ushatse wayamena ndetse ukariteka ridapfundikiye
• Imyumbati itekwa mu buryo bunyuranye. Ushobora kuyigereka ku bishyimbo, ushobora kuyitogosa yonyine ukayishakira uburisho ndetse ushobora no kuyiteka ifiriti.
• Ubugari bw’imyumbati bufite zimwe mu ntungamubiri ariko zitaboneka mu miribwa, gusa muri macye bwo kuburya kenshi si byiza. Tuzagira igihe cyo kubuvugaho birambuye, ndetse tuzagira n’igihe cyo kuvuga ku isombe.

Icyinzari, kuba wamenya iri jambo bisaba kuba waravukiye cyangwa warabaye ahantu mu cyaro kuko niho biboneka cyane. Ushobora gusanga ari cyo kirungo cya mbere cyiza. Ndetse abavuzi gakondo b’abahinde bagikoreshaga bavura indwara zinyuranye.
Icyinzari kiboneka usya imizi imeze nka tangawizi, dore ko binari muryango umwe w’ibimera.

Akenshi mu kugikoresha, ifu yacyo ivangwa mu byo kurya gusa ushobora no kuyikoresha nk’amajyani mu cyayi.

Mu ndimi z’amahanga ni curcuma mu gifaransa, turmeric mu cyongereza.

Akamaro k’icyinzari ku buzima bwacu 

1. Kurwanya ubwivumbure bw’umubiri
   

   Kirimo curcumin, ikaba yaragaragayeho ko ibuza ikorwa rya histamine. Kuko histamine ishobora gutera uduheri ku mubiri, icyinzari gifasha kurwanya ibiheri ku mubiri byatewe n’ubwivumbure. Si ibyo gusa kuko histamine itera umubiri kubyimbirwa, bikaba byatera imitsi kurega, bikaba bibi ku barwayi ba asima. Niyo mpamvu icyinzari ari ibiryo byiza ku murwayi wa asima. Muri rusange ubwivumbure bwose bw’umubiri, gihangana nabwo.

2. Ni cyiza ku ruhu

   Abavuzi gakondo bagiye bagikoresha mu kuvura ibishishi n’ibindi biheri byo ku ruhu. Ndetse ubushakashatsi bwa vuba bugenda bwerekana ko curcumin ifasha mu kubivura. Ubushakashatsi buracyakorwa.

3. Kongera icyizere cyo kubaho
   

   Hari inyigo yakozwe itangazwa muri 2004 yerekana ko tetrahydrocurcumin, ituruka kuri curcumin, ishobora gutuma icyizere cy’ubuzima cyiyongeraho 12%. Impamvu nuko icyinzari gifasha mu gusohora imyanda y’uburozi mu mubiri wacu bityo bikaturinda indwara zitandura nka kanseri.

4. Kurwanya rubagimpande n’indwara zinyuranye z’imitsi
   

   Ubushakashatsi bwakozwe mu 2006 kuri rubagimpande n’indwra y’imitsi bwagaragajeko icyinzari gifite muri cyo ubushobozi bwo kuvura indwara zifata mu ngingo harimo rubagimpande, indwara z’imitsi na goute. Aho kubyukira ku cyayi cyangwa ikawa, wanywa amazi avanzemo ifu y’icyinzari.

5. Kurwanya kanseri

   Ubushakashatsi bwakozwe bwerekanye ko curcumin yifitemo ubushobozi bwo kubasha gutandukanya uturemangingo twiza n’udutera kanseri, nuko igatuma habaho kwishwanyaguza kwa twa tundi tubi, twatera kanseri. Kandi harimo n’ibindi binyabutabire bibuza ikorwa rya nitrosamine na aflatoxin, byose bizwiho gutera kanseri.

6. Ubuzima bw’umutima
   

   Ubushakashatsi bwakozwe muri gashyantare 2008 bwerekanye ko curcumin iboneka mu cyinzari arinda ko umutima wabyimba mu buryo budasanzwe. Uko kubyimba kwawo bitera umuvuduko udasanzwe, n’izindi ndwara zinyuranye.

7. Kurwanya H.Pylori

   Nubwo ubushakashatsi bugikorwa ariko byaragaragaye ko icyinzari kiza ku mwanya wa mbere mu bimera birwanya bagiteri ya Helicobacter pylori, izwiho gutera ibisebe mu gifu na kanseri y’igifu. Ibindi bimera byabonywe ni kumino (cumin), tangawizi.

8. Ibisebe byo mu mara

   Mu nkuru yasohotse mu Ukuboza 2006, herekanywe ko curcumin yo mu cyinzari ifasha mu kurinda kongera kurwara ibisebe mu gifu, iyo wigeze kubirwara bigakira.  Akenshi kurwara ibisebe mu mara birangwa no kuribwa mu nda, no kunanuka bidasanzwe.

9. Gufasha amaso kureba neza
   

   Indwara yitwa cataracte, ni indwara itera abasaza ubuhumyi. Hari indwara zigira uruhare mu gutuma abasaza bahuma harimo diyabete n’umuvuduko udasanzwe w’amaraso. Icyinzari rero ni urukingo kuri iyi ndwara y’amaso.

10. Indwara yo kwibagirwa

    Iyi ndwara yitwa Alzheimer’s disease, ikunze kwibasira abageze mu zabukuru, hamwe ashobora no kwibagirwa aho ataha, uwo bashakanye cyangwa abana yibyariye. Ubushakashatsi bwerekanye ko mu buhinde aho icyinzari kitajya kibura ku ifunguro, abasaza baho badapfa kurwara iyi ndwara. Ubushakashatsi buracyakorwa.

Ngibyo iby’icyinzari, ikirungo kiboneka akenshi ari ifu, nyamara iyo fu iba yakozwe mu kijumba cya cyo.

Ibiryo byongera uburebure cg igihagararo bibaho, nubwo akenshi igihagararo kigenwa n’ibintu bitandukanye, iby’ingenzi twavuga:

• Akoko (ibi bikomoka ku muryango)
• Imyitozo ukora
• Ibiryo urya umunsi ku munsi, kuva uvutse.

Uburebure cg igihagararo ni kimwe mu bigaragaza umuntu uteye neza, ikindi bimwongerera kwiyizera cyane no gukora ibindi bitandukanye kurusha umuntu mugufi.

Niba uri mugufi cg wifuza kongera uburebure bwawe, inkuru nziza ni uko hari amafunguro amwe na mwe ashobora kongera uburebure ku miterere yawe, uramutse uyashyize mubyo kurya byawe bya buri munsi. Reka turebere hamwe amwe muri ayo amafunguro.

1. Ibikomoka ku mata byose

Ibikomoka ku mata; yaba ikimuri, yogurt, amata (cyane cyane inshyushyu kurusha ikivuguto), fromage byose bifasha uburebure. Akenshi ibi byose byuzuyemo vitamin A, B, D na E zose zikenerwa cyane mu mikorere y’amagufa akomeye. Iyo umubiri ufite calcium ihagije, amagufa arakura bityo uburebure bukiyongera. Amata arimo vitamin B12 na vitamin D zose z’ingenzi mu kongera igihagararo.

Niba wifuza kuba muremure no kongera igihagararo amata ni kimwe mubyo utagomba kubura buri munsi.

2. Amagi

Amagi akungahaye kuri poroteyine nyinshi kandi zihagije. Umweru w’igi urimo poroteyine 100% zishobora gufasha kongera uburebure, niba ushaka kubona igisubizo byihuse ni byiza kurya amagi byibuze 2 ku munsi. Ariko niba ubishoboye, wakwirinda kurya umuhondo w’igi kuko urimo ibinure bishobora gutuma wongera ibiro mu gihe utabishaka.

Amagi atogosheje akize cyane kuri omega-3 fatty acid, ifasha cyane mu mikurire muri rusange, ndetse no gutuma umusatsi ukura.

3. Amafi

Mu gihe wifuza kongera uburebure amafi ntakabure kubyo kurya byawe. Amafi y’ubwoko butandukanye arimo vitamin D, y’ingenzi mu mikurire y’amagufa. Vitamini D ifasha kandi mu kuyungurura no kwinjiza mu mubiri izindi ntungamubiri nka calcium, nayo y’ingenzi mu kongera igihagararo. Proteyine ziba mu mafi zifasha mu gukomeza no gukuza amagufa kimwe n’imikaya, bishobora kukongerera uburebure kubwo wari usanzwe ufite.

4. Inkoko

Niyo waba waramaze gukura, ugejeje n’imyaka 25, ifasha mu kongera uburebure. Inkoko zibamo poroteyine nyinshi zishobora kongera amagufa kimwe n’imikaya. Mu gihe wifuza kubona igisubizo byihuse, ni ngombwa kurya byibuze garama 50 z’inkoko buri munsi.

5. Imineke

Umuneke urimo intungamubiri zikenerwa mu mikorere myiza y’umubiri, kimwe mu byo ufasha harimo no kongera uburebure. Imineke ikize cyane ku myunyungugu y’ibanze mu mikurire y’amagufa nka calcium, potasiyumu, manganese n’ibituma bagiteri nziza zikura mu mubiri (probiotic). Ibi byose bituma umubiri ukora cyane kandi neza.

6. Soya

Niba ushaka kongera uburebure soya ishobora kuba kimwe mu biribwa by’ibanze ugomba kurya buri munsi. Soya irimo poroteyine ku bwinshi zongera imikurire y’ingingo kimwe n’amagufa. Kurya byibuze garama 40 za soya ku munsi bishobora kongera uburebure ku mubiri.

7. Ubunyobwa

Ubunyobwa bukungahaye kuri poroteyine, vitamine zitandukanye n’imyunyungugu, zose zagufasha mu kongera uburebure. Izi ntungamubiri zose zisembura imisemburo yo gukura mu mubiri.

Mu gihe udashoboye kubona ubunyobwa cg utabukunda ushobora kubusimbuza amashaza.

Kongera aya mafunguro tuvuze kubyo kurya bya buri munsi byawe ni ingenzi cyane, niba wifuza kongera igihagararo cyawe kuko afasha mu mikurire n’imikorere myiza y’amagufa n’imikaya byawe.

Uwavuga ko umuceri uri mu biryo by’ibanze mu ngo nyinshi ntiyaba yibeshye.

Iri funguro rifite inkomoko mu bihugu byo muri Aziya nk’Ubushinwa n’Ubuhinde, kuri ubu ryabaye ifunguro rikundwa na benshi mu bihugu b yacu kandi ryoroshye gutegura dore ko n’umuswa mu guteka, umuceri utamugora kuwuteka.

Gusa nubwo kuri ubu uri mu moko agera ku 40,000 ku isi yose (twavuga Kigori, pakisitani, viyetinamu, umutanzaniya, fokaguro, umutayilandi, n’indi myinshi) ariko akamaro kawo ku buzima ni kamwe

Ariko ntitwabura kuvugako akamaro kawo gahera ku buryo utunganyijwemo kuko umuceri usa n’ikigina cyangwa uwo basaruye bagatonora gusa ntuveho agahu k’inyuma ariwo mwiza kuko byose biba bikirimo naho umwe usa n’umweru, dore ko ari nawo uboneka cyane, hari ibyo uba watakaje kandi burya wo si mwiza ku barwayi ba diyabete.

Hano tugiye kurebera hamwe muri rusange akamaro ko kurya umuceri, uko wawutegura kose.

Akamaro k’umuceri ku buzima

1. Isoko y’ingufu

Ukungahaye ku binyasukari binyuranye ukaba ukora nk’ibitanga ingufu ku mubiri kandi ugafasha mu mikorere y’ubwonko. Ibi binyasukari nibyo umubiri utunganya ugakoramo ingufu zo gukoresha.

2. Nta cholesterol ibamo

Ni mwiza kuko nta binyamavuta bibamo, harimo sodiyumu nke cyane kandi nta cholesterol wasangamo. Iyi cholesterol uko iba nyinshi bikaba bigira ingaruka mbi ku mikorere inyuranye y’umutima n’imitsi itwara amaraso.

3. Kurwanya umuvuduko udasanzwe w’amaraso

Nkuko tumaze kubibona hejuru, mu muceri habamo sodiyumu nkeya cyane niyo mpamvu ari ifunguro ryiza ku barwayi b’umuvuduko udasanzwe w’amaraso. Sodiyumu ituma imijyana n’imigarura isa n’iyifunga bityo bigasaba umutima gusunika n’ingufu nyinshi ari byo bitera umuvuduko udasanzwe w’amaraso. Ibi rero bikaba byanatera umutima guhagarara, guturika kw’imitsi n’ibindi byose bijyana n’imitemberere y’amaraso. Kurya umuceri birabikurinda

4. Kurinda kanseri

Umuceri utonoye gusa, umwe usa ikigina uba ukungahaye kuri fiber zinyuranye bityo bikawugira ingenzi mu kurinda kanseri zinyuranye. Uretse izi fibres unabamo vitamin C, vitamin A n’ibindi binyabutabire binyuranye bifasha mu gusohora imyanda mu mubiri ari nayo ishobora kubyara kanseri.

5. Uruhu rwiza

Kugeza ubu abahanga bari gushakisha uburyo hakorwa powder ikoze mu muceri gusa ikajya ikoreshwa mu kuvura indwara zimwe z’uruhu. Ibi biterwa nuko umuceri ukungahaye kuri thiamin cg vitamin B1. Si ibyo ukora gusa kuko unarwanya kubyimbirwa n’uburyaryate, niyo mpamvu amazi yawo (utetse) ari meza mu kurwanya uburyaryate bwo ku mubiri bunyuranye. Ikindi kandi urwanya iminkanyari iza ku ruhu kubera gusaza.

6. Indwara ya Alzheimer

Iyi ndwara ahanini ikunze gufata abageze mu zabukuru ikabatera kwibagirwa. Kuwurya, by’umwihariko uw’ikigina bituma umubiri ukora injyanabutumwa zihagije zigafasha mu kurwanya iyi ndwara.

7. Igogorwa n’isohorwa ry’amazi

N’umukecuru usanga azi ko umwana warwaye impiswi umuha amazi y’umuceri ubundi agafuma. Ibi ni byo koko kandi si byo gusa kuko unasanga urwanya kuribwa mu nda ndetse ugatera appetit. Kandi kuwurya bituma wihagarika kenshi bityo bikaba byafasha gutakaza ibiro dore ko burya 4% by’inkari ari ibinure kandi ibinure nibyo bitera kubyibuha.

8. Ukize ku ntungamubiri

Umuceri ni isoko ya vitamin zinyuranye nka vitamin B1, B3, B6, B9 na vitamin D. Urimo kandi imyunyungugu nka karisiyumu, ubutare, manganese, selenium na phosphore. Ibi byose bifasha mu mikorere y’umubiri, kongera ubudahangarwa no gukomeza amagufa.

9. Amidon

Dusangamo amidon/starch idapfa gushwanyagurika ikarinda igera mu mara ikiri yose. Iyi amidon rero ikaba ifasha mu kororoka kwa bagiteri nziza zo mu mara ari na zo zifasha mu gusya no gukamura intungamubiri mu byo turya. Inafasha kandi mu kurwanya impiswi no kuribwa mu nda

Icyitonderwa

Nubwo twavuze ko umuceri urwanya impiswi unashobora kurwanya kwituma impatwe. Ibi biterwa nuko fibre zirimo zifasha mu gusya vuba kandi umuceri ubusanzwe uba woroshye. Gusa unasabwa kunywa amazi ahagije nyuma yo kuwurya iyo uvura impatwe

Abarwayi ba diyabete si byiza kurya umuceri w’umweru ahubwo barya uw’ikigina kuko wo ufite igipimo cy’isukari kiri hasi. Uyu muceri utanga hafi 100% bya manganese umubiri ukeneye kandi iyi manganese niyo ifasha umubiri gukura imbaraga mu binyasukari na poroteyine. Unafasha kandi mu gukora imisemburo y’imyororokere, ibi bikaba byafasha abo diyabete yagize nk’inkone.

Uru ni rumwe mu mbuto zigurwa zihenze kandi zitaboneka hose, gusa rukaba rwibitseho intungamubiri nyinshi. Ni rwo rubuto rwera ku giti rubaho runini kuko igifenesi cyakuze neza gishobora kugeza ku biro 35.

Abahanga bavuga cyatangiye guhingwa guhera mu myaka irenga 3000 ishize, mu Buhinde, Bangladesh na Sri Lanka. Ndetse n’iri zina tucyita ngo ni igifenesi rikomoka ku izina Fanas ryacyo mu gihinde.

Ese igifenesi kirimo iki?

Nkuko buri kiribwa cyose kiba gifite intungamubiri tugisangamo, iki nacyo hari ibyo tugisangamo.
Uramutse ubashije gukamura umutobe wacyo ukuzura agakombe (ubwo ni nka 165g), usangamo:

• Poroteyine 2.8g
• Amazi 121g
• Calories 157
• Amasukari 38g
• Ibinure byuzuye 322mg
• Ibinure bituzuye 411mg
• Omega-3 130mg
• Omega-6 25mg
• Vitamini A 182 IU
• Vitamini C 23mg
• Vitamini B1 173mcg
• Vitamini B2 91 mcg
• Vitamini B3 1.5 mg
• Vitamin B6 543 mcg
• Vitamini B940 mcg
• Calcium 40 mg
• Ubutare (fer) 380 mcg
• Magnesium 48 mg
• Phosphorus 35 mg
• Potassium 739 mg
• Sodium 3.3 mg
• Zinc 215 mcg
• Umuringa 125 mcg
• Manganese 71 mcg
• Selenium 0.99 mcg

Akamaro ku buzima

• Igifenesi kuba kirimo vitamini C bigiha ingufu zo kuba kiturinda indwara ziterwa na virusi na bagiteri. Si ibyo gusa kuko igifenesi cyongerera ingufu abasirikare b’umubiri.
• Kuko kirimo ibirinda uturemangingo aribyo lignans, isoflavones, saponins binazwiho kuturinda kanseri, igifenesi kidufasha kwirinda kanseri no gusaza imburagihe kuko kibuza uturemangingo gusaza
• Kirwanya ibisebe byo mu gifu no mu mara bitewe nuko cyifitemo ibirinda ibisebe
• Harimo fibre. Ku bw’ibyo kukirya birinda impatwe kuko byoroshya mu nda. Kinarinda kandi amara manini kuba yarwara kanseri
• Kuko ari isoko nziza ya vitamini A, kurya igifenesi bifasha uruhu n’amaso, by’umwihariko birinda ubuhumyi no kutabona neza nijoro
• Isukari irimo ituma ruba urubuto rwiza mu kongera ingufu mu mubiri, bigakorwa nta cholesterol yinjiyemo.
• Magnesium irimo ku bwinshi ifasha umubiri kunyunyuza calcium ije mu byo kurya bityo bikarinda indwara zinyuranye z’amagufa.
• Igifenesi ni ingenzi mu mikorere ya thyroid. Ibi ni ukubera ko gifite muri cyo umuringa. Bityo gifasha mu ikorwa rya thyroxin n’ikoreshwa ryayo.
• Kuba harimo potassium bifasha mu kurwanya indwara zinyuranye z’umutima. Muri zo twavuga umuvuduko udasanzwe no kuba imitsi yaturika

  

• Kimwe n’izindi mbuto, kubagifite vitamini B6 bifasha mu gutuma umutima ukora neza bikagabanya homocystein mu maraso.
• Ubutare dukeneye mu mubiri, twabusangamo. Ubutare buvura indwara yo kubura amaraso bukanatera amaraso gutembera neza.
• Igifenesi gituma uwakiriye ahorana itoto akagira n’uruhu rucyeye.
• Nubwo kirimo isukari ariko kirimo calorie nkeya. Gifasha rero mu kurinda ibinure mu mubiri.
• Burya n’imizi yacyo iravura. Gucanira imizi yacyo mu mazi akabira nyuma ukanywa bivura indwara zinyuranye nka asima, n’izindi ndwara z’ubuhumekero. Si ibyo gusa kuko  binafasha mu kurwanya impiswi, kuzimya umuriro no kuvura zimwe mu ndwara z’uruhu.

ICYITONDERWA

Kuko kirimo isukari nyinshi si byiza ko umurwayi wa diyabete yakirya.

Igifenesi ni byiza kukirya kitaramara iminsi myinshi gisaruwe kandi ntabwo bagitara. Ugisoroma gihiye. Niba ukiguze mu isoko, banza ugikande urebe niba kitatangiye kwangirika.

Iyi ni imwe muri za vitamini zigize itsinda rya za vitamini B, ikaba initwa kandi Niacin (NIcotinic ACid vitamIN) cyangwa niacinamide. Iyi vitamini uretse kuba tuyikura mu byo turya, umubiri na wo ufite ubushobozi bwo kuyikora uyivanye muri tryptophan, imwe muri za amino acids (nizo zivamo poroteyine).

Akamaro ku buzima

• Iyi vitamini izwiho ko ari iya mbere mu kurwanya no kugabanya cholesterol mbi mu mubiri wacu. Ndetse ubushakashatsi bwagaragaje ko ibishoboye kurenza imiti tuvana kwa muganga.

• Iyi vitamini kandi izwiho kuvura indwara y’imitsi ivana amaraso mu mutima. Ndetse inafasha mu kugabanya ibyago byo kongera kurwara umutima iyo wigeze kuwurwara.

• Kimwe n’izindi vitamini zose zo mu bwoko bwa B, nayo igira uruhare mu mikorere myiza y’umubiri, gukora ingufu umubiri ukeneye, kugira uruhu rwiza nokugira ubuzima buzira umuze. By’umwihariko iyi vitamini ifasha mu mikorere myiza y’umwijima aho ifasha mu gusohora imyanda no gusukura.

• Ubushakashatsi buherutse gukorwa bwerekanye ko kwisiga umuti ukoze muri 4% za niacinamide bikiza ibiheri byo mu maso ku rugero rumwe n’undi muti ukoreshwa witwa clindamycin.

• Iyi vitamini izwiho kurwanya kanseri cyane cyane kanseri y’uruhu. Ibi biterwa na nicotinamide iyigize.

• Inagira uruhare runini mu kurwanya migraine, ikizungera, impiswi iterwa na korera kimwe n’ibibazo byo gutembera kw’amaraso.

• Ku bagabo, ifasha mu kuvura uburemba no kuba igitsina cyabasha gufata umurego ku buryo bukwiriye.

• Nubwo ubushakashatsi bukiri gukorwa ariko bivugwa ko inafasha mu guhangana na diyabete ya mbere n’iya 2.

Iyi vitamini iboneka he

Ushobora kuyibona mu byo kurya by’ibimera. Iby’ingenzi twavuga ni avoka, ibihumyo, urunyogwe, ubunyobwa, ibijumba, amashu ya chou-fleur, imboga-rwatsi, ibishyimbo, ibihwagari n’ibinyampeke.

Mu bikomoka ku matungo iboneka mu nyama, ifi, amagi, amata n’ibiyakomokaho.

Icyitonderwa

Si byiza kuba wafata inyongera z’iyi vitamini utabyandikiwe na muganga. Ushobora kugira irenze igipimo bityo bigateza umubiri ikibazo.

Nubwo kuba nyinshi bidatera uburwayi, ariko bigwa nabi imikorere y’umubiri, birangwa no gutonekara umubiri wose, kumva uri gushya, kubabara mu kanwa, n’ikizungera.

Iyo iyi vitamini ibaye nke, bitera indwara izwi nka pellagra. Irangwa no kugira ibibazo mu igogorwa ry’ibiryo, kubyimba, guhitwa n’ibibazo byo mu mutwe. Haza kandi umunaniro, kuruka, kwiheba no gutembera nabi kw’amaraso.

Bikosorwa no guhabwa inyongera zirimo iyi vitamini haba mu byo kurya kimwe no mu miti yaba ibinini cyangwa inshinge.

Mu nkuru itambutse twavuze akamaro ka avoka muri rusange. Twari twasezeranyeko tuzavuga by’umwihariko akamaro ka avoka ku mugore utwite.
Nkuko twabivuze, avoka nirwo rubuto rwonyine rukungahaye ku mavuta kurenza izindi mbuto zo zikungahaye ku isukari.

Kuyirya rero ku bantu bose by’umwihariko abagore batwite, ni byiza cyane.
Umugore utwite acyenera intungamubiri nyinshi, vitamini ndetse n’ibimurinda indwara. Kurya avoka byibuza 1 ku munsi, ni kimwe mu byamufasha kubungabunga ubuzima bwe n’ ubw’uwo atwite.

1. Avoka ni isoko nziza ya vitamini B9

Iyi vitamini initwa kandi folic acid bivugwa ko umugore wese uretse kuboneza urubyaro yakoreshaga uburyo burimo imisemburo (ibinini, inshinge cyangwa agapira ko mu kuboko) aba ayikeneye. Nyamara siwe gusa kuko niyo yaba ataraboneje urubyaro arayikenera. Impamvu nuko kugirango ibice by’umwana bikorwe neza bikenera iyi acid. Kuyibura bishobora gutuma hari ibice bidakorwa cyangwa bigakorwa nabi bityo umwana akavukana ubumuga cyangwa ubusembwa. Agasate kayo kabamo nka 60mcg za folic acid. Iyi kandi irinda kwigunga, kubura amaraso, guhondobera, no kudatuza.

2. Ikize kuri calcium

Iyo umugore atwite umubiri we ukenera calcium ikubye 2 iy’udatwite. Kuko kugirango umwana azavukane amagufa akomeye, calcium irakenerwa cyane.

3. Ni isoko ya vitamini

nirwo rubuto rwa mbere rwuzuye vitamini; ibonekamo vitamini A, C, D, E, K, B1, B2, B3, B5, B6 na B9.

Izi zose zigirira akamaro umugore utwite. Urugero: kurya avoka ukibyuka birinda umugore utwite kwirirwa aruka kuko niko kamaro ka vitamini B6. Vitamini E ituma ugira uruhu rwiza, vitamini K irinda kuvira ku nda no kuva cyane umaze kubyara.

4. Irinda kubura amaraso

Abagore batwite bajya bakenera ubutare (fer/iron) kuko bubarinda kubura amaraso. Nyamara kurya gato buri munsi byabafasha guhangana niki kibazo kuko avoka yifitiye ubutare. Muri macye,isimbura fefol (ibinini bihuza fer na acide folique).

5. Ituma igifu gikora neza

Abagore batwite bajya bagira kibazo cyo kwituma. Yanituma bikaba impatwe (constipation).

Avoka ikize ku byitwa fibre. Utu twatwita nk’udutsi. Dufasha igifu mu kugogora neza ibyo turya, bigatuma wituma neza.

6. Ni isoko nziza y’ibinure

Umugore utwite akenera kongera ibiro. Kurya amafiriti, mayonaise n’ibindi binyamavuta nibyo koko byongera ibinure ariko bigora umubiri kubitunganya. Mu gihe yo ikize ku binure karemano bitanyuze mu ruganda, bizorohera umubiri kubitunganya.

Reka kurya mayonaise na margarine maze ujye wirira avoka haba ku mugati no ku biryo bya ku manywa.

Buri avoka nto irimo 177 calories.

7. Irinda gutakaza intungamubiri

Ubushakashatsi bwerekanyeko yifitemo ingufu zo gukamura izindi ntungamubiri ziri mu byo wayifatanye na yo, bityo ntihagire na gacye gacika umubiri. Ni byiza kuyishyira  kuri salade.

8. Ikize ku myunyu ngugu

Avoka kandi yifitiye phosphore, calcium, magnesium, fer, na niacin bikaba byose bikenerwa ku mugore utwite.

9. Gukura neza k’ubwonko bw’umwana

Muri uru rubuto dusangamo icyitwa choline ikaba ifasha mu gukura k’ubwonko bw’umwana ukiri mu nda. Inafasha uturandaryi (nerves) gukura neza. Utu ni udutsi duhuza ubwonko n’ibindi bice by’ umubiri.

10. Irinda kugira ibinya mu maguru

Ku bagore benshi batwite, kubyimba no kugira ibinya mu maguru bibabaho. Ugiye uyirya ibi ntibyakubaho.Kuko potasiyumu iba muri avoka ni umuti wabyo.

11. Iringaniza igipimo cy’isukari mu mubiri

Kurya avoka mu rugero bituma umubiri wawe uringaniza neza isukari ukeneye bikarinda diyabete n’umuvuduko udasanzwe w’amaraso, indwara  zibasira abagore batwite.

Umwanzuro: Avoka ku munsi yakurinda byinshi. Gusa ni byiza kuyifata mu gitondo no ku manywa kuko nijoro yananiza igifu bitewe nuko irimo amavuta.

REKA IBYO URYA BIKUBERE UMUTI AHO KUGIRANGO IMITI IHINDUKE NK’ IBIRYO BYAWE

Kumva ufite agahinda kenshi cg wigunze ni ibintu bisanzwe mu buzima, cyane cyane nka nyuma yo kubura uwo ukunda, kugira ibibazo bitandukanye mu buzima cg se guhomba ikindi kintu. Gusa, iyo bitangiye kuba byinshi kandi ukamara igihe kirekire (hejuru y’ibyumweru 2) ufite agahinda kenshi no kumva uri wenyine ntacyo ukimaze bishobora kuba indwara ya depression, iyi ndwara ituma ubuzima bwawe busanzwe bugenda nabi, bikaba byatera n’ibindi bibazo bikomeye.

Kurwanya depression ntago biba byoroshye, gusa hari byinshi bishobora kugufasha kuyihashya.

Kimwe muri byo harimo amafunguro dufata buri munsi; ibyo kurya bikungahaye ku binure bya omega-3, vitamin B na D ndetse n’ikinyabutabire tryptophan byose bifasha mu kugira akanyamuneza

Aya mafunguro akurikira ashobora kugufasha kugabanya kwigunga, ndetse akaba yanagufasha kurwanya depression ikagenda burundu.

Ibyo kurya byagufasha guhangana na depression

1. Amafi ya salmon

Salmon kimwe n’andi mafi aboneka mu mazi akonja cyane, nka sardines na tuna, akize cyane kuri omega-3 fatty acids, ifasha kurwanya depression.

Abantu bafite indwara yo kwigunga bikabije cg se depression, akenshi bagira urugero ruri hasi cyane rwa omega-3, kandi izwiho gufasha ubwonko kwirinda no kugabanya ububyimbirwe. Ibinyabutabire by’ingenzi biboneka mu binure bya omega-3 fatty acids biboneka cyane ku bwinshi mu bwonko, bifasha mu gutuma imyakura ikora neza no kugira akanyamuneza.

2. Shokola z’umukara

Izi shokola zizwiho kongera urugero rwa serotonin mu mubiri, uyu musemburo ukora nk’imiti irwanya depression (antidepressants). Isukari iboneka muri shokola z’umukara, ikangura umubiri, ugakora serotonin nyinshi.

Ikindi kandi, shokola z’umukara zizwiho kugabanya ikorwa ry’imisemburo ya stress, ibi byose bikakugabanyiriza kwigunga no kumva ushavuye cyane. Izindi ntungamubiri za flavonoids zibonekamo zifasha mu guhashya ibimenyetso by’umunaniro ukabije.

Guhekenya byibuze agace kayo ku munsi byagufasha guhangana na depression

3. The vert/ Green tea

Icyayi cyane cyane the vert ifasha mu kurinda depression. Gikungahaye cyane cyane kuri amino acids n’ibisohora uburozi mu mubiri, byose byakurinda kwigunga n’agahinda gakabije.

Ikinyabutabire cya theanine, kiboneka mu cyayi cy’umukara ndetse n’icy’icyatsi (green tea/the vert), ni ingenzi cyane mu kongera urugero rw’umusemburo wa dopamine no kugabanya itera stress.

Ubushakashatsi bwakozwe, bugaragaza ko theanine yitabazwa cyane mu kuvura indwara zo mu mutwe n’izibasira ubwonko n’imitekerereze, nka depression, indwara y’ibisazi n’izindi nka bipolar disorder.

4. Umuneke

Imineke ikize cyane kuri tryptophan, ikaba ifasha mu kongera urugero rwa serotonin mu mubiri. Serotonin mu gihe ushavuye cyane cg ufite indwara ya depression, urugero rwayo ruba rwagabanutse cyane.

Imineke kandi ifasha mu ikorwa rya tyrosine, iyi ikaba aside amino ifasha mu ikorwa ry’imisemburo yongera akanyamuneza ya dopamine na norepinephrine.

Vitamin B6 ibonekamo ifasha umubiri wawe, mu ikorwa rya serotonin ihereye kuri tryptophan. Iyi tryptophan kandi niyo ifasha mu gusinzira neza. Kudasinzira neza ni kimwe mu bimenyetso bya depression.

Mu gihe udasinzira neza, cg se usinzira bigoranye cyane, mbere yo kuryama ushobora kurya umuneke, nyuma yahoo ugafata ikirahuri cy’amata ashyushye, bizagufasha gusinzira neza bikoroheye.

Igihe cyose wumva ufite agahinda cg ushavuye, kurya umuneke 1 cg 2 bizagufasha kubirwanya.

5. Amagi

Amagi ni isoko nziza ya zinc, ikaba ingenzi cyane mu gutuma hakorwa imisemburo ifasha mu ihererekanya makuru ku bwonko. Abonekamo kandi vitamin D, y’ingenzi mu kurinda no kuvura depression.

Ubushakashatsi bwatangajwe mu kinyamakuru British Journal of Psychiatry mu mwaka wa 2013, bwerekanye ko urugero ruri hasi rwa vitamin D rushobora gutera depression. Bukomeza bwerekana ko kongera iyi vitamin bifasha mu kurwanya indwara yo kwigunga no kwiheba bikabije.

6. Avoka

Avoka zibonekamo urugero ruri hejuru rw’ibinure bya omega-3 fatty acids, bityo zikaba ibyo kurya by’ingenzi mu kurwanya depression. Ibi binure bya omega-3, bizwiho kongera igice cy’ubwonko (kizwi nka gray matter) gifasha mu kongera no kuringaniza imisemburo y’imvamutima (emotions).

Zibonekamo potasiyumu, ifasha cyane ubwonko no mu mitekerereze. Uyu munyungungu kandi ufasha mu itwarwa rya serotonin, umusemburo utera ibyishimo no kumererwa neza.

Avoka kandi zikize kuri tryptophan, ifasha cyane mu kurinda stress no kumva uruhutse.

Niba wumva wigunze cyane cg se ubabaye, ushobora kurya avoka 1 izagufasha kugarura akanyamuneza.

Usibye aya mafunguro kandi hari n’andi bitewe n’intungamubiri zibonekamo, nka epinari, utubuto twa almond ndetse n’inkeri, afasha mu kurwanya no kurinda indwara ya depression, kuyarya kenshi bizagufasha guhora wishimye kuko urugero rw’imisemburo irinda depression, ruzaba ruri hejuru.

Uretse mu gihe umubyeyi atabasha konsa bitewe n’impamvu zinyuranye (kubura amashereka, kurwara amabere, kuba nyina yaramubyaye agahita apfa, n’izindi), ubundi umwana atungwa n’ibere gusa kugeza agize amezi 6 y’ubukure, aho aba akeneye ifashabere.

Mu gutegura ifashabere nyamara nubwo abenshi batabyitaho, biba bikwiye kugendana n’ikigero umwana agezemo, kandi ukibuka ko igihe cyose umwana aba agomba konka kugeza igihe azacukira byibuze kugeza ku minsi 1000.

Hano twaguteguriye iby’ingenzi wakoresha nk’ifashabere ukurikije ikigero cy’umwana agezemo.

• UMWANA HAGATI Y’AMEZI 6 NA 8

IBINYAMPEKE: Umuceri, ingano cyangwa ibibikomokaho nka makaroni

IMBUTO: Avoka, imineke, ibinyomoro, apricots na prunes

IMBOGA: Karoti, epinari, urunyogwe, ibitonore

PROTEINES: inyama y’inkoko, tofu

IBIVA KU MATA: yogourt ikoze mu mata yuzuye.

• Ibi byose umwana abihabwa biseye. Ndetse umuceri n’ingano bishobora gukorwamo igikoma, ari nacyo cyiza kuri uyu mwana kurenza ibindi bikoma byose wamuha.
• Ibiryo by’uyu mwana ntibikarangwa ndetse n’umunyu ushyiramo gacye cyane bishoboka.
• Kuko uyu mwana ariho aba agitangira kurya, si byiza guhita umuha ibintu byinshi kuko bishobora gutuma yanga ibere. Ikindi jya umuha ubwoko bumwe ukwabwo, kugeza igihe umenyeye icyo akunda kurenza ibindi, cyangwa igitera umubiri we ubwivumbure.

• UMWANA HAGATI Y’AMEZI 8 NA 10

IBINYAMPEKE: Umuceri, ingano, ibibikomokaho, amasaka,

IMBUTO: avoka, imineke, ibinyomoro, apricots, icunga, prunes, watermelon, ipapayi, inkeri

IMBOGA: karoti, poivron, epinari, urunyogwe, ibitonore, intoryi, ibibiringanya, igitunguru, amashu, ibirayi, ibihumyo

POROTEYINE:  Inyama y’inkoko, umuhondo w’igi, inyama y’inka

IBIVA KU MATA: Yawurute, fromage

Uyu nawe, ibye urabisya, gusa uko agenda amera amenyo, imbuto zoroshye ushobora kumuha akifatira akaba yanyunyuza nk’ikinyomoro. Tangira umumenyereze kwitamika kandi, amenye uko bafata ikiyiko.

• UMWANA HAGATI Y’AMEZI 10 NA 12

Uyu mwana ifunguro ryose abantu bakuru bashobora gufungura ariko ridakomeye cyane yemerewe kuriryaho. Ibyo waba uretse kumuha ni imyumbati, umutsima w’ibigori, n’igi ryose. Igi ukomeza kumuha umuhondo waryo kugeza umwaka wuzuye.

Indimu, n’ibindi birimo acide ntarabyemererwa ataruzuza umwaka.

Ibyo kurya bye urabinomba ariko ntibyorohe cyane kuko aba atangiye kumenya guhekenya.

Iyo amezi 12 yuzuye aba yemerewe kunywa amata yonyine, adafunguye cyangwa atavanzwemo ikindi kintu. Gusa mbere yuko ukaranga ibyo kurya ukuraho ibye, ugatonyangirizamo utuvuta ducye cyane.

Icyitonderwa 

• Uramenye ntuzahe umwana utarageza umwaka imitobe y’imbuto igurwa ikozwe, ahubwo wawikorera ubwawe.
• Kuri buri funguro, ni byiza ko nyuma yuko ugaburiye umwana umuha n’utuzi two kunywa dusukuye. Hagati y’ibiyiko 2 na 5 binini bitewe n’uko umwana agenda akura
• Mu gitondo na mbere yo kuryama nijoro, ni byiza konsa umwana gusa cyangwa kumuha ibyasimbuye amashereka, noneho mu masaha ya ku manywa akaba ariho ugenda umuha ifashabere.
• Ibyo kurya byo mu nganda, nka naan, guigoz, porridge, cerelac, si byiza kubimuha ngo unamuhe ibyo witeguriye. Hitamo uburyo bumwe ku munsi. Niba uyu munsi wamuhaye ibyo mu nganda, ejo uzamuhe ibyo wateguye. Gusa nk’inama nziza, niba ufite umwanya n’amashereka ahagije, si byiza ko waha umwana wawe ibyo mu nganda.
• Ubuki ntibwemewe guhabwa umwana utarageza umwaka.