Vitamin ni intungamubiri z’ingenzi cyane zifasha mu mikorere myiza y’ibice bitandukanye bigize umubiri. Kugira ngo umubiri ubashe kunoza imikorere, ukenera vitamines zitandukanye ziba zifite imimaro igiye itandukana. Kubura vitamines cg kugira nke, bishobora gutera ibibazo bikomeye. Niyo mpamvu ari ingenzi kurya ibikungahaye kuri zo, byaba na ngombwa mu gihe utaziboneye mu byo kurya ukaba wazifata nk’inyongera.
Abagore (ndetse n’abakobwa) b’imyaka yose, hari vitamin z’ingenzi bakenera kugira ngo bagire ubuzima buzira umuze kandi birinde indwara zitandukanye.
Vitamini 10 z’ingenzi ku bagore
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Vitamini A
Vitamin A irimo ibirinda umubiri (antioxidants). Abagore b’imyaka itandukanye barayikeneye cyane kuko ifasha mu gukomeza no kubaka amagufa, gukomeza amenyo, ingingo, uruhu ndetse n’ururenda, ituma kandi ubona neza. Iyi vitamin A igabanya ibyago byo kurwara indwara zikaze, ikagabanya kugenda usaza ndetse ikongera ubwirinzi bw’umubiri.
Aho tuyisanga: karoti, inyanya, watermelon, amapera, ipapayi, broccoli, inyama z’umwijima, amagi, kale, poivron (cyane cyane zitukura), amata, ibihaza ndetse n’impeke ziri fortifie.
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Vitamini B2
Vitamin B2 yitwa kandi riboflavin, ni ingenzi cyane ku buzima bwiza, gukura ndetse n’mikorere myiza y’umubiri. Ifasha mu kongera imbaraga no kongera ubudahangarwa, igabanya gushesha urumeza no kugira ibinya, kwigunga, stree ndetse n’umunaniro.
Kubura vitamin B2, bigira ingaruka mu buryo umubiri ukora ndetse bikagabanya n’ubudahangarwa, bihita bitera guhorana uturwara twa hato na hato; nko kokerwa mu muhogo, kuzana udusebe mu kanwa, gusaduka iminwa, amaso n’ururimi bihindura ibara, iminkanyari, umusatsi ukomeye cyane ndetse n’uruhu rukanyaraye.
Aho tuyisanga: inyama zose muri rusange, fromage, amata, yogurt, imiyege iribwa, amagi, soya, imboga rwatsi, ibihumyo ndetse n’utubuto duto nka almond.
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Vitamini B6
Iyi vitamin yitwa kandi pyridoxine, nayo ni ingenzi cyane k’ubwirinzi bw’umubiri bukora neza, ifasha kandi mu gukora imisemburo n’ibindi binyabutabire bikora mu bwonko, mu kurinda kwigunga bikabij, indwara z’umutima ndetse no guta ubwenge..
Vitamin B6 ifasha mu kuringaniza igipimo cy’isukari mu maraso. Ku bagore batwite, ifasha mu gukuraho iseseme bakunze kugira mu gitondo.
Iyo ibaye nke mu mubiri bishobora gutera indwara yo kugira amaraso macye.
Aho tuyisanga: avoka, imineke, ibishyimbo, inyama, amafi, utubuto duto ndetse na pome.
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Vitamini B7
Vitamin B7 yitwa kandi biotin, ni ingenzi cyane mu mikurire y’uturemangingo n’ikorwa ry’ibinure. Iyi niyo vitamin ituma imvubura z’ibyuya zikora, umusatsi n’uruhu bimera neza; ifasha mu gukuza umusatsi no gutuma inzara zidacika nabi. Vitamin B7 ikenerwa kandi kugira ngo amagufa akure n’umusokoro, ifasha mu kuringaniza urugero rukwiye rwa cholesterol mu mubiri.
Nubwo bigoye ko iyi vitamin iba nkeya mu mubiri, gusa bishobora kubaho yaba nke, bigatera umutima gukora nabi, gucikagurika imisatsi n’inzara, kubura amaraso, kwigunga ariko bidakabije ndetse no kubura imbaraga mu mubiri.
Aho tuyisanga: ibyo kurya ibonekamo cyane ni amafi, ibijumba, almond, karoti, imboga rwatsi, urusenda, umuhondo w’igi, imineke, soya, amata, fromage, yogurt, umuceri udatonoye, imbuto z’umuhondo ndetse n’utubuto duto.
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Vitamini B9
Iyi vitamin kandi izwi nka folic acid, ni ingenzi cyane kuri buri mugore, kuko irinda indwara z’umutima, umuvuduko ukabije w’amaraso, indwara yibasira ubwonko yo kwibagirwa: Alzheimer’s disease, kugabanuka k’ubushobozi bwo kwibuka, kwigunga na kanseri.
Yongera imikorere myiza y’ubwonko n’uturemangingo, iyi niyo vitamin y’ingenzi mu burumbuke no gukura k’urusoro mu gihe umugore atwite.
Kugira folic acid nkeya ku bagore batwite bishobora gutera umwana kuvukana ubusembwa (nk’ubwitwa spina bifida)
Aho tuyisanga: imboga rwatsi, umutobe w’amacunga, ibihaza, ibishyimbo, imboga, ibihumyo, inkeri, watermelon ndetse n’amagi.
Mu gice gikurikira turabageza izindi vitamini 5 zisigaye z’ingenzi ku bagore
