Imbuto n’imboga ugomba kurya buri munsi zifitiye akamaro kanini umubiri wawe

Imbuto n’imboga, ukunda kumva kenshi bavuga ko ari zo ugomba kwibandaho mu mirire yawe ya buri munsi. Impamvu ni uko muri iki gihe aho usanga ibintu byinshi turya byongerwamo ibindi bishobora kwangiza umubiri, kurya imbuto n’imboga zihagije bifasha gusukura umubiri ndetse bikakurinda indwara zugarije isi muri iki gihe.

Imbuto n’imboga ugomba kwibandaho

1. Pome cg Apples

   Pome imwe ku munsi ikurinda kugana kwa muganga

Urubuto rwa pome, hari imvugo yerekana ko rumwe ku munsi rukurinda kurwara “one apple a day keep the doctor away”. Ni rumwe mu mbuto z’ingenzi, flavonoids zibonekamo zifasha mu kurinda ko umubiri wabika isukari udakeneye, uyihinduyemo ibinure, zikayisohora mu mubiri. Zibonekamo kandi pectin, ubwoko bwa fibres bufasha mu kugabanya ibipimo by’ibinure mu maraso.

Wafata izingana gute? Imwe ku munsi iba ihagije.

2. Blueberries

Inkeri z’ubururu zikize kuri antioxidant zisohora uburozi mu mubiri

Inkeri z’ubururu cg blueberries zuzuyemo ibisukura n’ibisohora uburozi mu mubiri (antioxidants) nyinshi cyane, zifite ubushobozi bwo kurinda indwara nyinshi cyane kurusha izindi mbuto cg imboga.

Izi nkeri pigment irimo ituma zisa ubururu, ifite ubushobozi bwo kurinda indwara z’umutima, kanseri, kutabona bitewe n’izabukuru ndetse no kugenda wibagirwa cyane.

Wafata izingana gute? Agace k’agakombe, ni ukuvuga mililitiro 125 kaba gahagije. Kaba kangana n’imbuto n’imboga zose ukeneye ku munsi.

3. Ibishyimbo

Ibishyimbo cyane cyane ibitukura ni ingenzi cyane ku mikorere myiza y’umutima. Bikungahaye kuri fibres, zifasha mu gukura mu mubiri cholesterol mbi, mbere yuko itangira kwinjira mu mijyana y’amaraso. Bikize kandi k’ubutare bufasha umubiri kubona amaraso.

Wafata ibingana bite? Miigarama 200 ku munsi zirahagije. Zingana n’inyama n’ibindi bikomokaho wakenera.

Nubwo ibishyimbo bibonekamo poroteyine kurenza ibindi bihingwa byose, izi proteyine ntiziba zuzuye. Ni ngombwa kurya ibindi byunganira ibishyimbo nk’umuceri kugira ngo ubone izuzuye.

4. Imineke

Imineke ni zimwe mu mbuto z’ingenzi kuko ukungahaye kuri potasiyumu, ifasha mu kugabanya umuvuduko w’amaraso. Ibamo kandi amasukari y’ingenzi afasha mu mikorere myiza y’umubiri.

Wafata ingana gute? Imineke 2 ku munsi iba ihagije cg ugafata imineke mito 3.

5. Yogurt

Yogurt ikize cyane kuri bagiteri zifitiye akamaro umubiri, zitwa probiotics. Izi bagiteri zirinda ko bagiteri mbi zakwiyongera cyane cyane mu rwungano ngogozi. Ni isoko nziza ya calcium ifasha mu gukomeza amagufa.

Kunywa yogurt birinda indwara z’amara, udusebe ku gifu, ubwandu bw’umuyoboro w’inkari ndetse n’indwara zibasira mu gitsina gore cyane cyane izituruka ku miyege.

Wafata ingana ite? Mililitiro 200 zirahagije ku munsi za yawurute, ukibanda ariko ku zitabonekamo ibinure cg se izo byagabanyijwemo.

6. Tungurusumu

Tungurusumu zifite ubushobozi bwo kurwanya bagiteri, imiyege ndetse na virusi. Ikinyabutabire cya sulfur kibonekamo nicyo gifasha tungurusumu kugira ubushobozi bwo kurwanya indwara nyinshi zitandukanye, harimo n’iz’umutima.

Wafata izingana gute? Tungurusumu 1 ku munsi iba ihagije.

Uduce 6 twa tungurusumu ubashije kudufata mu cyumweru, byagufasha kwirinda kanseri zitandukanye; harimo iya prositate, igifu n’amara.

7. Amacunga

Icunga ribonekamo vitamin C na potasiyumu yose nkenerwa ku munsi. Amacunga abonekamo kandi ikinyabutabire cyitwa hesperidin, gifasha mu kugabanya cholesterol mu maraso.

Wafata izingana gute? Amacunga 2 ku munsi aba ahagije.

Gusa ku barwayi b’indwara z’igifu si byiza kurya amacunga cyane, kuko abamo aside nyinshi ishobora kongera kuribwa mu gifu.

@umutihealth