Twagiye tuvuga kuri vitamine zitandukanye, buri yose ukwayo, ariko nkuko byifujwe na benshi, reka tuzikusanyirize hamwe mu mbonerahamwe imwe dukurikije akamaro kazo ndetse n’aho ushobora kuzisanga.
Vitamine zitandukanye
Vitamin zibamo amoko 2; iziyenga mu mazi (water soluble vitamins) n’iziyenga mu binure (fat soluble vitamins).
Uretse Vitamin A, D, E na K izindi zose ziyenga mu mazi.
Kurya indyo yuzuye bigufasha kubona izi vitamin ku rugero rukwiye, gusa mu gihe zidahagije ni ngombwa gufata inyongera zazo.
Imbonerahamwe ya vitamine zitandukanye
Vitamin |
Akamaro |
Aho wayibona |
Vitamine A |
Irakenewe mu gufasha ingingo, gukura kw’amagufa n’amenyo, ubwirinzi bukomeye no kubona neza kw’amaso.
Umubiri ushobora guhindura pigment yitwa beta-carotene (ubusanzwe iboneka mu mboga n’imbuto z’amabara cyane) mo vitamin A |
Inyama y’umwijima, amagi, ibikomoka ku mata, margarine zongerwamo vitamin A.
Beta carotene iboneka mu macunga, imboga n’imbuto zose zitukura, ibijumba na broccoli. |
Vitamin B1 (Thiamin) |
Ikenerwa mu ikoreshwa ry’ibinure, proteyine n’ibinyasukari n’umubiri, kugira ngo bitange imbaraga. N’ingenzi kandi mu gukora neza kw’imyakura (nervous system). | Iboneka mu byo kurya byinshi; ibinyampeke (ibigori, ingano, amasaka, umuceri,…) utubuto duto (nk’ubunyobwa, soya, uburo, sesame,…), imboga rwatsi, inyama z’ingurube, amata n’ibiyakomokaho byose. |
B2 (Riboflavin) |
Ikenerwa mu gukora imbaraga mu mubiri. N’ingenzi kandi mu mikorere myiza y’uruhu ndetse no kubona. | Amata n’ibiyakomokaho byose, imboga rwatsi n’ibinyampeke. |
B3 (Niacin) |
Ikenerwa mu gukora imbaraga mu mubiri. N’ingenzi kandi mu mikorere y’urwungano rw’imyakura, urwungano ngogozi n’uruhu. | Inyama z’inka n’inkoko, amafi, ibihumyo, imboga rwatsi, ubunyobwa n’ibinyampeke. |
B5 (Panthothenic acid) |
Ikenerwa mu gukora imbaraga mu mubiri. | Iboneka mu byo kurya byinshi bitandukanye. |
B6 (Pyridoxine) |
Ikenerwa mu gukoresha proteyine nk’isoko z’imbaraga mu mubiri, yitabazwa kandi mu gukora insoro zitukura z’amaraso (red blood cells) | Inyama zose (inka, ihene, ingurube, inkoko), amafi, imbuto n’imboga. |
B7 (Biotin) |
Ikenerwa mu gukora imbaraga mu mubiri, mu mikurire y’uturemangingo n’ikorwa ry’ibinure. | Iboneka mu byo kurya bitandukanye. Ikorerwa kandi mu mara na bagiteri. |
B9 cg Folate (cg se Folic acid) |
Ikenerwa mu ikorwa ry’uturemangingo fatizo (DNA), iry’amaraso, kurinda abana kuvukana ubumuga (aho urutirigongo rwabo rudakura nk’ibisanzwe), umwana akavukana ubusembwa. | Imboga rwatsi, utubuto duto, umwijima.
Ku bagore batwite cg abateganya gutwita bagomba gufata ibinini by’inyongera ya folic acid kugira ngo babone iyuzuye. |
B12 (Cobalamin) |
Yifashishwa mu gukora uturemangingo dushya, mu mikorere y’ubwonko n’utunyangingo twabwo (nerve tissue) | Iyi niyo vitamin yonyine itaboneka mu bimera. Tuyisanga mu bikomoka ku matungo gusa; inyama zose, amafi, amagi, amata. |
Vitamin C |
Ifasha kugira uruhu rwiza, udutsi dutwara amaraso dukora neza, ishinya ndetse ifasha no mu kwinjiza ubutare mu mubiri | Indimu, amacunga, puwavuro,inkeri n’utundi tubuto tuba mu muryango wazo, inyanya, chou fleur na broccoli. |
Vitamin D |
Ifasha mu kwinjiza calcium, no gufasha gukomeza amagufa n’amenyo | Vitamin D nyinshi umubiri ukoresha ikorwa n’imirasire y’izuba ku ruhu rwacu.
Amavuta y’amafi, umuhondo w’igi na margarine yongewemo iyi vitamin. |
Vitamin E |
Iyi vitamin ifasha mu gutuma uturemangingo (cells) dukora neza no gusohora imyanda mu mubiri (antioxidant) | Soya, ibigori, imboga rwatsi, umwijima, umuhondo w’igi n’utubuto duto. |
Vitamin K |
Ifasha amaraso kuvura no gukira vuba ibisebe. Ishobora gukorwa na bagiteri ziba mu rwungano ngogozi mu mpinja zitangiye gukura, abana n’abantu bakuru. | Soya, ibishyimbo, umuhondo w’igi, imboga zitandukanye; epinari, kale, asparagus, broccoli n’izindi |
Murakoze cane