Ibigori (maize cg corn mu cyongereza, maïs mu gifaransa) ni bimwe mu binyampeke biboneka cyane ahantu hose kandi biryoha cyane, bikaba ifunguro ry’ibanze kuri benshi.

Ibigori biribwa mu buryo butandukanye; byokeje, bitogosheje cg se byahinduwe ukundi kimwe n’uko byongerwa mubyo kurya bindi bitandukanye (corn syrup, corn oil, ubugali, igikoma n’ibindi).

Iyo byuzuye (ni ukuvuga bitarahindurwa) biba bikungahaye cyane kuri fibres, vitamin zitandukanye, imyunyungugu n’ibindi bifasha mu gusukura umubiri no gusohora uburozi (antioxidants). Nubwo tumenyereye ko bisa umuhondo, biboneka no mu yandi mabara nk’umutuku, ubururu, move, umweru n’andi.

Ibigori bikungahaye kuki?

Uretse kuba bibonekamo amazi ahagije, ibigori bibonekamo ibinyamasukari, proteyine n’ibinure ku rugero ruto.

Bibonekamo kandi vitamin A, B na E n’imyunyungugu itandukanye. Kubera bikize cyane kuri fibres, bituma ibigori biba ifunguro ryiza mu gihe urwaye kwituma impatwe cg hemoroyide kimwe na kanseri ifata mu mwoyo.

Ibisukura n’ibisohora uburozi mu mubiri bibonekamo, bifasha mu kurwanya kanseri n’indwara yo kwibagirwa ugeze mu izabukuru (alzheimer’s disease).

Akamaro k’ibigori ku buzima

Isoko y’imbaraga umubiri ukoresha

Ibigori ni ifunguro ry’ibanze ku bantu benshi, bikaba bibonekamo imbaraga (calories) 342 muri garama 100 gusa. Nibyo binyampeke bibonekamo imbaraga nyinshi kurusha ibindi. Niyo mpamvu ifunguro ry’ibigori (kawunga cg se igikoma) biza mu myanya y’imbere mu bifuza kugira imbaraga cg se kongera ibiro no gukomera.

Ibigori bibonekamo vitamin zitandukanye

Bikize cyane kuri vitamin B z’ingenzi nka vitamin B1 y’ingenzi mu mikorere myiza y’imyakura no gufata mu mutwe ndetse na vitamin B3. Kubura iyi vitamin B3 bitera ibibazo bitandukanye by’impiswi, uduheri twinshi ku mubiri bikunze kuboneka cyane mu bantu bafite ikibazo cy’indyo ituzuye.

Bibonekamo kandi vitamin B5 ifasha mu icagagura ry’ibinure, amasukari na proteyine mu mubiri. Ibigori bibonekamo kandi vitamin B9 (cg folic acid) y’ingenzi cyane cyane mu bagore batwite, kuyibura bishobora gutera kubyara umwana ufite ibiro bike cg se ufite ubundi bumuga.

Kurinda indwara z’umutima

Amavuta y’ibigori, nkuko ubushakashatsi bubyerekana agira uruhare runini mu kugabanya urugero rwa cholesterol mu mubiri. Bityo akarinda ibyago byo kwibasirwa n’indwara zitandukanye z’umutima. Arinda imijyana (arteries) y’amaraso kuziba bitewe n’ibinure bishobora kujyamo, bityo bikagabanya umuvuduko w’amaraso, bikarinda n’indwara yo guhagarara k’umutima (heart attack) na stroke.

Kugabanya cholesterol mbi

Amavuta y’ibigori agabanya uburyo umubiri winjiza cholesterol mbi (LDL cholesterol), bityo urugero rwa cholesterol nziza (HDL cholesterol) rukiyongera. Iyo cholesterol nziza yiyongereye, bituma umubiri ubona ubushobozi bwo kwirinda indwara zikomeye z’umutima n’izibasira udutsi duto dutwara amaraso.

Kurinda ibyago byo kurwara hemoroyide na kanseri y’umwoyo

Ibigori bifasha kurinda ibibazo mu rwungano ngogozi birimo kwituma impatwe, hemeroyide ndetse na kanseri y’umwoyo (colorectal cancer). Ibigori bivugwa aha ni ibyuzuye; ni ukuvuga ibitarahindurwa ngo bikurweho agahu k’inyuma, biba bikungahaye cyane kuri fibres kurusha ibyahinduwe. Akaba aribyo bifasha umubiri mu kwirinda izi ndwara zose tuvuze aha.

Kurwanya umuvuduko ukabije w’amaraso na diyabete

Diyabete n’umuvuduko ukabije w’amaraso (hypertension) ni indwara ziterwa ahanini n’imyitwarire yawe, harimo n’ibyo urya. Kurya ibigori bigira uruhare runini mu kugabanya ibimenyetso bya diyabete yo mu bwoko bwa 2, ndetse no kurinda umuvuduko ukabije w’amaraso ahanini bitewe n’ibinyabutabire bya phenolic bibonekamo.

Ibigori ni ingenzi cyane ku barwayi ba diyabete, ahanini bishingiye ku binyabutabire bibonekamo. Bifasha mu kwinjiza n’ikoreshwa ry’umusemburo wa insuline mu mubiri, bikaba byarinda ko ugabanuka cg wiyongera cyane ku barwayi ba diyabete, bikabafasha kubaho ubuzima busanzwe.

Bibonekamo imyunyungugu ikenerwa cyane mu mubiri

Ibigori bikungahaye cyane ku myunyungugu y’ingenzi nka fosifore, manyesiyumu, zinc, ubutare, umuringa na manganese. Byose bifasha mu mikorere myiza y’ibice bitandukanye by’umubiri nk’amagufa, ingirangingo n’uturemangingo dutandukanye.

Ibigori bibonekamo kandi umunyungugu udakunze kuboneka ahandi wa selenium.

Ibyo ugomba kwitondera

Kubera ko bibonekamo urugero ruri hejuru rwa fatty acids (ni ubwoko bw’amavuta), si byiza kubafite ibyago biri hejuru byo kurwara indwara z’umutima. Kubirya cyane bishobora kongera izi ndwara.

Ibigori bikunze gukoreshwa nk’ibiryoshya ibintu bitandukanye, bihindurwa fructose corn syrup. Uzabisanga mu mishongi cg uruvange rw’ibintu biryohera byinshi bifungwa mu makopo, bikaba ari isoko y’umubyibuho ukabije ndetse n’indwara y’igisukari (diyabete)

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.

Urusenda rw’icyatsi ntirumenyerewe cyane nk’urusenda rutukura cg rusa umuhondo. Uru rusenda rukungahaye cyane, ku kinyabutabire capsaicin, gituma uru rusenda ruryoha kandi rukagira ubukana.

Uretse capsaicin ibonekamo, urusenda rw’icyatsi rukungahaye no ku bindi bifitiye akamaro umubiri wacu nka, beta carotene, alpha carotene, vitamin C ndetse na fibre z’ingenzi.

Akamaro k’urusenda rw’icyatsi ku buzima

1. Gutuma igogorwa rigenda neza

Urusenda rw’icyatsi rukungahaye cyane kuri fibres zifasha mu gusukura amara no gutuma ibicamo byose bigenda mu buryo bwiza. Bityo rugafasha kugabanya igihe ibyo wariye bimara mu nzira y’igogora, bikaba byanakurinda kwituma impatwe.

2. Kongera ubudahangarwa

Vitamin C ibonekamo ku rugero ruri hejuru, ifasha mu kongera ubudahangarwa bw’umubiri no kurwanya indwara nko gufungana, ibicurane na sinusite. Capsaicin iboneka mu rusenda rw’icyatsi, igira uruhare mu gutuma ururenda ruba mu mazuru rukora neza kimwe n’udufuka tubamo umwuka twa sinusi. Iki kinyabutabire kigira uruhare mu gufungura udutsi duto dutwara amaraso, bityo bigafasha mu kurwanya indwara z’ibicurane no gufungana.

3. Gutuma imisatsi ikura neza

Urusenda rw’icyatsi ni isoko nziza ya silicon y’umwimerere, ituma amaraso ku gice cy’umutwe atembera neza, ndetse n’utwenge tw’umusatsi tugafunguka, bityo umusatsi ugakura neza. Vitamin C ibonekamo ifasha mu kwinjiza mu mubiri ubutare, bityo umwuka mwiza wa oxygen ukajya mu twenge tw’imisatsi bikaba byarinda imisatsi gupfuka no gucikagurika.

4. Kugabanya ubushyuhe bw’umubiri

Niba ujya urya urusenda, wumva uburyo uhita ushyuha. Nubwo wumva ushyushye ariko, burya ubushyuhe imbere mu mubiri buba buri kugabanuka.

Ibi biterwa na capsaicin iboneka m’urusenda rw’icyatsi ifasha gukabura (stimulates) ibice by’ubwonko bya hypothalamus bishinzwe kugabanya ubushyuhe mu mubiri.

Ubutaha niwumva ushyushye cyane, kurya urusenda rw’icyatsi bizagufasha kugabanya ubushyuhe.

5. Rufasha kugabanya ibiro

Uru rusenda rugira uruhare runini mu kongera uburyo umubiri utwika ibinure.

Ibi uzabibonera ahanini mu gihe uri kurya uru rusenda, ko utangira kubira ibyuya.

Kurya ibyo kurya birimo urusenda rw’icyatsi rwinshi, bizafasha umubiri gutwika ibinure cyane no kubikoresha vuba.

6. Rugabanya ibibazo by’umutima

Urusenda rw’icyatsi rufashe cyane mu kugabanya urugero rw’ibinure bya triglyceride, bityo bikaba bigabanyije ibyago byo kwibasirwa n’indwara z’umutima ndetse na stroke. Uretse kurinda izi ndwara, rufasha kurinda ko ibinure byakwihagika mu dutsi duto dutwara amaraso, bityo rugafasha mu kugabanya umuvuduko w’amaraso (blood pressure) no kugabanya uburyo umutima utera (heart rate)

7. Rurinda gusaza

Urusenda rw’icyatsi, rukize cyane ku bifasha bikanarinda umubiri gusaza. Mu gihe mu mubiri harimo uburozi (buzwi neza nka free radicals) bituma uturemangingo tutabasha gukora neza, amaraso agatangira kuzamo utubumbe duto, bikaba byanatera indwara z’umutima.

Ibi byose birinda gusaza, biboneka ari uruhurirane rwa vitamin A, B zitandukanye na C.

Epinari ni zimwe mu mboga zihendutse kandi ziboneka ahantu hose. Ni imboga zigira ibibabi binini ugereranyije n’izindi mboga rwatsi ukuyemo amashu, zikaba kandi zigira ibibabi bimeze nk’ibiba biretsemo amazi.

Abenshi bazi ko zitekwa mu isombe, ndetse hari n’abavuga ngo isosi yazo iyo yaraye ntishyushywa, urayimena, nyamara ibi byose si byo.

Ahubwo epinari ni imboga nziza, dore ko tunazisanga mu byo kurya byongera ubudahangarwa bw’umubiri wacu.

Ni imboga zikungahaye ku myunyungugu, vitamini n’intungamubiri zinyuranye, byose bikaba bigirira umubiri wacu akamaro.
Ni isoko y’imyunyungugu nka potassium, manganese, zinc, magnesium, ubutare na calcium.

Dusangamo kandi vitamin A, B1, B2, B3, B6, B9, C na K

Ntitwareka kuvuga ko tunasangamo kandi beta carotene, lutein, xanthenes na chlorophllin. Gusa nta binure byinshi bibamo.

Kuzirya nka salade cyangwa zitetse bigirira umubiri akamaro.

Akamaro ku buzima

• Kureba neza

Nkuko twabibonye, muri epinari harimo beta carotene, lutein na xanthenes. Ibi byose bifatanyiriza hamwe gutuma amaso areba neza. Beta carotene by’umwihariko tuyibona muri epinari zitetse. Bifasha abafite ikibazo cyo kubura vitamini A, kimwe n’abafite amaso atagira amarira.

Ikindi kandi ku maso ifasha abantu bagira ubuhumyi bw’izabukuru, kuko ubu buhumyi buterwa n’igabanuka rya lutein na xanthenes mu maso. Kurya epinari bifasha guhangana n’iki kibazo, bikarinda kandi ingaruka zo kutabona cyangwa kureba nabi bitewe n’imirasire ikaze y’izuba.

• Imyakura

Potassium na vitamin B9 birimo bifasha abantu bafite ikibazo cy’imyakura cyane cyane abagira uburwayi bwo kwibagirwa buzwi nka Alzheimer’s disease. Potassium by’umwihariko ni nziza mu mikorere y’ubwonko aho ifasha amaraso gutembera agana mu bwonko, bigafasha gutekereza neza, no kwibuka.

• Kuringaniza umuvuduko w’amaraso

Ibi izi mboga zibifashwamo nuko zikize kuri potassium, ikaba izwiho guhangana n’ibibazo by’umuvuduko udasanzwe w’amaraso, akenshi uterwa nuko sodium yabaye nyinshi. Kwiyongera kwa potassium bitera umubiri gusohora sodium nyinshi bityo umuvuduko ukagabanuka. Ni imboga nziza rero ku barwaye umuvuduko udasanzwe w’amaraso.

• Gukomeza imikaya

Kimwe mu bigize epinari kizwi nka factor C0-Q10, kigira uruhare mu gukomeza imikaya, cyane cyane iy’umutima. Ubushakashatsi bwerekanye ko iyi factor ifasha mu guhangana n’indwara z’imikorere y’umutima zinyuranye.

• Kongera imyunyungugu mu magufa

Epinari zikize kuri vitamin K, ikaba ituma mu magufa hagumamo calcium. Si iyo gusa kuko na manganese, umuringa, magnesium, zinc na phosphore byose bifasha mu kugira amagufa akomeye, amenyo n’inzara. Tubisanga muri epinari.

• Imikorere myiza y’umubiri

Ubwinshi bwa poroteyine ziboneka muri epinari butuma akenshi abaganga bashobora kugusaba kongera izi mboga ku ifunguro ryawe. Izi poroteyine umubiri uzikoresha ku buryo bworoshye. Izi poroteyine zifasha mu gukura neza, gukira vuba kw’ibisebe, no gukora neza kw’imikorere y’umubiri. Si ibyo gusa kuko thylakoid iboneka muri epinari ifasha guhaga vuba, bityo zikaba imboga nziza ku bifuza gutakaza ibiro.

• Kurwanya ibisebe:

Ibi bisebe bivugwa ni ibisebe biza ahanini ku gifu. Izi mboga rero zizwiho guhangana nabyo. Siho gusa ariko kuko binafasha mu kongerera ingufu imyanya igize inyama zo mu nda bikaharinda kubyimbirwa no kuba hakangirika.

• Kurinda imiyoboro y’amaraso:

Ibi epinari zibikora zibifashijwemo na lutein. Lutein ikaba irinda indwara z’umutima, ingese mu miyoboro y’amaraso, no kuba imitsi ijyana amaraso mu bwonko yakangirika. Epinari muri macye zifasha mu gusukura imitsi zikuramo cholesterol mbi.

• Gukura k’umwana uri mu nda:

Ibi zibifashwamo no kuba zikungahaye kuri vitamin B9, ikaba izwiho gufasha umwana uri mu nda kutavukana ubusembwa cyangwa ubumuga. Ubusembwa bukunze kuboneka ku bana ni ukuvukana ibibari, n’imikorere mibi y’urutirigongo. Vitamin A nayo ifasha mu mikorere y’ibihaha by’umwana, nayo umubyeyi asabwa kuyinjiza ku bwinshi. Ndetse na nyuma yo kubyara, kuko igenda no mu mashereka umubyeyi aba asabwa kurya ibikungahaye kuri iyi vitamin A.

• Kurinda kubyimbirwa:

muri epinari harimo ibirinda kubyimbirwa birenga 12. Bituma epinari ruba uruboga rwa mbere mu kurinda umubiri kubyimbirwa. Byaba kubyimba bibyara kanseri cyangwa indwara z’umutima, kurwara goute, imitsi, byose izi mboga zifasha guhangana na byo.

• Kurwanya kanseri:

ya vitamin B9, tocopherol, chlorophyllin byose bifatanyiriza hamwe mu kurinda no kurwanya kanseri zinyuranye harimo kanseri y’uruhago, iya porositate, iy’umwijima n’iy’ibihaha.

• Kurinda uruhu:

intungamubiri zinyuranye ziboneka muri epinari zifatanyiriza hamwe mu kurinda uruhu rwacu ingaruka mbi zazanwa n’imirasire y’izuba. Si ukurinda gusa kuko binafasha gusana ibyangijwe n’iyo mirasire bityo bikaturinda kanseri y’uruhu.

• Imboga nziza ku mikurire y’umwana:

umwana wese utangiye gufata ifashabere aba akwiye guhabwa ifunguro ririmo epinari, kuko nizo mboga zoroshye igogora zibonekamo ibyo umwana akeneye, vitamin, poroteyine n’imyunyungugu. Ibi byose bizafasha mu mikurire myiza y’umwana haba mu gihagararo no mu bwenge.

Tangira rero ushake uko wajya ubona izi mboga ku ifunguro ryawe, erega wanazitera iwawe mu karima k’igikoni. 

Hari igihe ujya wumva utishimye, ubabaye cg se wigunze muri rusange. Ibi ahanini biterwa n’urugero ruri hasi rw’umusemburo ukorerwa mu bwonko wa dopamine, ukaba ushinzwe kongera ibyishimo.

Umusemburo wa dopamine, uretse kugena urugero rw’akanyamuneza, ufasha mu gufata ibyo wiga, guhanga udushya, kunezerwa, kwita ku bintu no kubiha umwanya wawe, muri macye kongera ubwenge.

Mu gihe urugero rwa dopamine rwagabanutse, bishobora kugaragazwa na bimwe mu bimenyetso bikurikira; kutabasha kwita ku kintu kimwe, gusinzira bya hato na hato, umunaniro uhoraho, kumva udatuje, guhindura ibyiyumviro buri kanya no kumva utanezerewe, hakiyongeraho kurya cyane bya buri kanya.

Niba wumva urushye kandi utishimye, umubiri wawe ushobora kuba ukeneye kongerwamo dopamine.

Gufata ibyo kurya byongera dopamine mu mubiri, nibwo buryo bwagufasha kuyongera mu gihe gito, ndetse bikagufasha guhita ugira akanyamuneza byihuse.

Ibyo kurya byongera dopamine; umusemburo w’ibyishimo

1. Pome (Apples)

Quercetin, kimwe mu binyabutabire byibanze biboneka muri pome, gifitiye akamaro kanini ubwonko bwacu. Usibye kongera imikorere y’umusemburo wa dopamine wongera ubushake bwo kugera ku kintu runaka n’ibyishimo, quercetin inafasha mu mikorere myiza y’ibice by’ubwonko bifasha gutekereza.

Muri pome habonekamo ibindi binyabutabire bya polyphenols birinda uturemangingo dukora dopamine kwangirika.

Mu gihe wumva utishimye cg se utamerewe neza, kurya pome imwe (n’igishishwa cyayo) bizagufasha kugira akanyamuneza.

2. Shokola zirabura

Shokola zirabura benshi basanzwe bazi ko zigabanya stress, zikongera akanyamuneza. Niba wumva utishimye, guhekenya shokola zirabura bizagufasha kugira akanyamuneza. Ibi biterwa n’ibinyabutabire bya phenylalanine, nabyo ni aside amino zigira uruhare runini mu ikorwa ryúmusemburo wa dopamine.

Ubutaha niwumva utishimye cg se wigunze cyane, uzarye shokola yirabura izagufasha. Ugomba kureba shokola irimo cocoa nyinshi (byibuze hejuru ya 85%) kuko niyo ibonekamo phenylalanine nyinshi.

3. Inkeri

Inkeri zibonekamo vitamin C ihagije, ikaba ingenzi mu mikorere myiza y’ubwonko. Iyi vitamin ifasha mu gusohora no kurwanya uburozi bishobora kujya mu bwonko, bukabuza dopamine gukora neza.

Kuba inkeri zibonekamo kandi ibinyabutabire bya phenol, bifasha mu kurinda imyakura n’uturemangingo dukora dopamine.

Ni byiza kuzirya kenshi, kuko bizatuma urushaho kongera ibyiyumviro n’akanyamuneza mu mubiri.

4. Imineke

Umuneke ni isoko ikomeye ya tyrosine, iyi ikaba aside amino ifasha mu kugena no gukangura urugero rw’umusemburo wa dopamine.

Ibi bikagufasha mu kwishima no kongera ubwenge, kuko bigufasha kwibuka cyane, kwita ku bintu no gukurikira cyane.

Imineke ni myiza cyane kuko ikungahaye kuri byinshi bifasha ubwonko.

Ugomba kurya uhiye neza, kandi uryohera, niyo ibonekamo tyrosine ku rugero ruri hejuru.

5. Beterave

Beterave (cg beetroot mu cyongereza) zibonekamo betaine, ni ubwoko bwa aside amino zifasha mu ikorwa rya dopamine, zifitemo kandi ubushobozi bwo kurwanya kwiheba cyane (antidepressant).

Mu rwego rwo kongera akanyamuneza buri munsi, ni ngombwa kunywa umutobe wa beterave wikoreye buri munsi.

6. Imbuto z’ibihaza

Imbuto z’ibihaza zikize cyane kuri tyrosine, ikaba acide amino ifasha kongera urugero rwa dopamine. Zibonekamo kandi, vitamin E yongera ikorwa rya dopamine, ikagabanya ibishobora kwangiza uturemangingo tw’ubwonko.

Ibi byose bigufasha gutekereza neza no kongera akanyamuneza. Byongeye kandi izi mbuto zifsha mu kugabanya cholesterol mbi, bityo ibyago byo kwibasirwa na kanseri bikagabanuka.

7. Watermelon

Watermelon ni isoko nziza ya acide amine yitwa tyrosine. Tyrosine iyo igeze mu mubiri ihindurwamo dopamine, bityo urugero rwayo rukiyongera mu mubiri, maze bikongera ibyishimo n’akanyamuneza mu mubiri.

Izi mbuto zikungahaye kuri vitamin B6 ikoreshwa n’umubiri mu ikorwa rya dopamine.

Mu rwego rwo guhorana urugero rwa dopamine ruri hejuru, ushobora kunywa akarahuri k’umutobe wa watermelon ku munsi.

Ushobora kongera urugero rw’imisemburo ya dopamine, ubinyujije mu kurya bimwe muri ibi biryo tumaze kuvuga, bikaba byakongerera umunezero n’akanyamuneza, bikakurinda kwiheba, kwigunga no kumva ubabaye cyane. Uretse ibi tuvuze hari n’ibindi byagufasha nk’amata, amafi ndetse n’amagi.

Vitamini K iri muri vitamini ziyenga iyo ziri mu binure (liposolubles) ikaba vitamini igira akamaro kanini mu gutuma amaraso avura, cyangwa se akama vuba iyo ukomeretse.

Nubwo ariko tuvuze ko ituma amaraso avura siyo ibikora ahubwo ituma poroteyine zishinzwe ako kazi ko gutuma amaraso avura zikora.

Ikindi iyi vitamini ikora kandi ni ugutuma hakorwa poroteyine zo mu magufa. Kubura kwayo bitera indwara z’umutima, amagufa adakomeye, kumungwa amenyo no kurwara kanseri.

Iyi vitamini iri mu moko abiri y’ingenzi ariyo vitamini K1 na K2. Vitamini K1 iboneka cyane mu mboga naho vitamin K2 initwa menaquinone ikaboneka mu bikomoka ku mata ndetse ikanakorwa na za bagiteri nziza ziba mu nzira y’igogorwa.

Gufata ifunguro rikungahaye kuri vitamini K bizagufasha:

• Kugira umutima muzima
• Kugira amaraso abasha kuvura vuba iyo ukomeretse
• Kongerera amagufa ireme no gukomera
• Gufasha amenyo kuba mazima
• Kurwanya kanseri
• Kugabanya zimwe mu ndwara zandura
• Kurinda kuva imyuna, imihango idakama n’ibindi byose bijyanye no kuva amaraso

Ubusanzwe ku munsi haba hakenewe 120mcg ku bagabo na 90mcg ku bagore ariko muri rusange 80mcg ku munsi zirahagije.

Hano rero twaguteguriye amafunguro akungahaye kuri iyi vitamin ukwiriye kwitaho mu gihe ugira ibibazo by’amaraso atajya apfa kuvura

1. Imboga za kale

Izi mboga zo mu bwoko bw’amashu ziza ku isonga mu kuba zikungahaye kuri vitamini K.

Mu gace k’igikombe kazoo dusangamo 444mcg, bikaba birenze 100%

2. Soya

Soya nayo iza mu bikize kuri iyi vitamin aho muri 50g zayo dusangamo 500mcg, nabyo birenze 100%

3. Ibitunguru by’ibibabi (poirreau)

Ibi bitunguru nubwo usanga abenshi batakibiteka nubitetse akabiteka ngo mu isombe cyangwa chapatti, nyamara nabyo bikize kuri vitamin K kuko mu gace k’agakombe kabyo dusangamo 103mcg

4. Brussels sprouts

Aya nayo ni amwe mu bwoko bw’amashu gusa twera ari duto cyane. Muri ka gace k’agakombe kayo dusangamo 78mcg, ni ukuvuga 98% by’ikenewe ku munsi.

5. Amashu

Aya ni amashu amwe twese tuzi nayo akaba akungahaye kuri iyi vitamin dore ko muri kimwe cya kabiri cy’agakombe dusangamo 82mcg, birenze 100%.

6. Broccoli

Ubu ni ubundi bwoko bw’amashu nayo akaba akungahaye kuri iyi vitamin dore ko aduha 46mcg

7. Ibikomoka ku mata

Ibivugwa hano ni yawurute, fromage cyangwa amata y’ikivuguto. Gusa ntibiduha iyi vitamin ku bwinshi kuko ni 10mcg gusa.

8. Prunes

Izi mbuto akenshi zikoreshwa zumishijwe nazo ni isoko ya vitamin K kuko ziduha 52mcg ni ukuvuga 65% y’ibyo dukeneye

9. Concombre

Bamwe bajya bibaza niba ziri mu mbuto cyangwa ziri mu mboga. Bamwe bati ni imboga kuko zisa n’icyatsi inyuma, abandi bati ni imbuto kuko ntizitekwa. Gusa izi nazo ziduha iyi vitamin dore ko muri imwe iringaniye habamo 49mcg ni ukuvuga 61%

10. Umwenya wumishijwe

Umwenya ubusanzwe tuziko ari umwe mu miti y’inkorora ndetse ukaba unongera iruba nyamara sibyo gusa kuko unatwongerera vitamin K kuko mu kiyiko cy’ifu yayo habamo 36mcg ni ukuvuga 45%

Icyitonderwa

Ibi sibyo gusa iyi vitamin ibonekamo kuko hari n’ibindi wayisangamo tutavuze hano.

Nubwo iyi vitamin yivanga mu binure , bivuze ko iyo ibaye nyinshi idasohoka ariko ubwinshi bwayo nta zindi ngaruka butera umubiri w’uwayinjije.

Uru rubuto nubwo ku isoko rusigaye ruhenda, nyamara uruteye ntiharenga umwaka rutarera kuko ni rumwe mu mbuto zera vuba. Mu kurya ipapayi urarihata ukanakuramo utubuto tw’imbere kuko nubwo natwo ari umuti ariko turarura.

Ipapayi rikize kuri byinshi:

• Vitamini A
• Vitamin C
• Vitamini E
• Beta-carotene
• Papain-amata yaryo
• Imyunyu-ngugu itandukanye

Akamaro k’ipapayi ku buzima 

• Ipapayi ni umuti uvura kwituma impatwe cyangwa kutituma. Kurirya byibuze gatatu ku munsi birabivura
• Amata yaryo azwiho gukoreshwa mu nganda zikora shikareti n’izibika inyama mu makopo. Ndetse anatuma inzoga zo mu nganda zigumana umwimerere wazo.
• Irinda kanseri cyane cyane iyo mu Mara kuko ryoza mu nda
• Ku barwaye diyabete ni ryiza kuko nta sukari nyinshi ibamo. Agakombe k’umutobe waryo kaba gafite garama 8.3 gusa.
• Rifasha mu kugabanya umubyibuho kuko uretse kuba ridafite isukari nyinshi rinatera igihagisha bityo ntube warya byinshi.

• Rizwiho kurinda indwara zinyuranye z’umutima kuko rituma amaraso atembera neza.
• Nk’urubuto rukize kuri vitamin C, rifasha mu kongera abasirikare barinda umubiri no kubongerera ingufu
• Ku bagabo rifasha igitsina mu kongera umurego mu gihe cy’imibonano kuko rizwiho kuzibura imitsi y’amaraso
• Rirwanya cholesterol mbi mu mubiri. Iyi twavuzeko ituma imitsi y’amaraso iziba kuko iba imeze nk’iyagiyeho ingese.
• Nkuko twabibonye rikize kuri vitamin A. Iyi izwiho kurwanya ubuhumyi n’izindi ndwara z’amaso
• Kurirya birwanya rubagimpande, kuribwa mu ngingo n’ubundi bubabare bunyuranye
• Rifasha mu gutunganya uruhu no kururinda gusaza. Niyo mpamvu hari amavuta yo kwisiga usanga rivanzemo
• Ku bakobwa n’abagore rirwanya kuribwa uri mu mihango

• Waba uvuye ku kazi unaniwe cyane? Hita urya ipapayi kuko riragufasha kumva uruhutse kuko rirwanya stress.
• Amababi yaryo akiri mato aribwa nk’imboga. Uko bitegurwa tuzabivugaho.
• Imbuto zaryo zizwiho kurwanya inzoka zo mu nda kimwe n’amata yaryo. Nabyo tuzabivugaho ukwabyo.
  

  Icyitonderwa

1. Rihabwa umwana ari uko byibuze agejeje amezi 8. Kuko ni rumwe mu mbuto zishobora gutera ubwivumbure.
2. Kurirya ridahiye neza bishobora kukuryaryata ku munwa no ku rurimi kubera amata yaryo. Ni byiza kurirya rihiye neza.
3. Umugore utwite agomba kwirinda iridahiye neza kimwwe n’amata yaryo iyo ridahiye kuko byagaragaye ko rihungabanya umwana uri mu nda iyo ririwe ari ribisi
4. Uririye rikakugwa nabi, ubwo umubiri wawe uba urigiraho ubwivumbure. Urarizibukira.

Ngaho shaka uko watera iryawe niba byagukundira aho utuye. Niba atari ibyo rero gana mu isoko ry’imbuto wihahire uru rubuto rwiza ku Bantu bose.