Ubuzima

Ahakomoka vitamini B7, B9 na B12

Dukomeje kurebera hamwe amafunguro anyuranye dusangamo za vitamini.

Twibutse ko vitamini ari ingenzi mu mubiri kuko ni zo zirinda indwara zinyuranye cyane cyane iziterwa na mikorobi aho izi vitamini zifasha umubiri mu kugira ubudahangarwa bukomeye. Gusa si ibyo gusa kuko zinarinda indwara zinyuranye zigendana n’imirire mibi, izigendana n’izabukuru, n’izindi zinyuranye.

 

Vitamini B7.

 

Twibutseko iyi vitamini kandi ari ingenzi cyane ku musatsi, inzara n’uruhu muri rusange.

 

Mu mafunguro tuyisangamo twavuga:

 

  • Inyama y’umwijima
  • Karoti
  • Amagi
  • Ifi cyane cyane ya Salmon na Tuna
  • Ibijumba
  • Ubunyobwa cyane cyane bwa almond
  • Epinari
  • Amashu ariko cyane ya Broccoli
  • Amata n’ibiyakomokaho
  • Avoka
  • Ibitunguru mu moko yabyo yose

 

Dukomeze tuvuga ko ibi atari byo bibonekamo iyi vitamini gusa, ariko nibyo biyoboye urutonde.

 

Vitamini B9

 

Iyi vitamini kandi initwa folate cyangwa folic acid, ni imwe mu zigize itsinda rya za vitamini B ikaba vitamini y’ingenzi ku bantu bose ariko by’umwihariko ku bagore batwite kuko ifasha umwana uri mu nda gukura neza bikamurinda ubusembwa kandi ubwonko bwe bugakura neza.

 

Mu mafunguro tuyisanga muri

 

  • Avoka
  • Amashu mu moko yayo yose (broccoli, chou-fleur, kale n’andi)
  • Epinari
  • Ibishyimbo
  • Soya
  • Inyama y’umwijima
  • Ibihwagari
  • Ubunyobwa
  • Ibishyimbo na lentilles
  • Imineke
  • Amacunga
  • Amapapayi
  • Beterave
  • Inzuzi z’ibihaza
  • Inyanya

 

Gusa ku bagore batwite bashobora kuyikoresha nk’inyongera itangwa kwa muganga aho kenshi iba ivanze n’ubutare (fer/iron) kuko hari igihe iyo akura mu byo arya iba idahagije.

 

Naho ku bandi uriye ayo mafunguro tuvuze ruguru waba winjije iyi vitamini y’ingenzi ku bantu bose.

 

Vitamini B12

 

Iyi ni yo isoza itsinda rya za vitamini B, ikaba initwa kandi cobalamin. Iyi vitamini ivugwaho byinshi bitari byo dore ko bivugwa ko umugore kubyibuha biterwa na vitamini B12 iboneka mu masohoro. Ukuri ni uko nubwo ibamo ariko ni nkeya cyane kandi irimo ntigirira akamaro aho amasohoro agiye ahubwo ikagirira intangangabo

 

Undi mwihariko w’iyi vitamini ni uko iboneka mu bikomoka ku matungo, naho ufata ibiva ku bimera gusa keretse iyo uguze ibyanyuze mu nganda byongewemo iyi vitamini.

 

Amafunguro y’ingenzi tuyisangamo twavuga:

 

  • Inyama y’umwijima
  • Inyama y’impyiko
  • Amata n’ibiyakomokaho
  • Amafi cyane cyane sardines, salmon na tuna
  • Inyama z’inka zitunzwe no kurisha gusa
  • Amagi
  • Inyama y’ubwonko

 

Nkuko twabivuze ntiwayibona mu bimera, icyakora usanga amwe mu mavuta atekeshwa cyangwa ibikomoka ku binyampeke iba yongewemo. Niba rero utabasha ibikomoka ku matungo, washaka uko wagura amavuta yongewemo cyangwa se ibikomoka mu mpeke iba yongewemo.

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