Ubuzima

Amwe mu mafunguro akungahaye ku ntungamubiri runaka

Mu mirire yacu dushobora kuba twibaza icyo twarya kugirango twinjize intungamubiri runaka.

Ahari warabwiwe ngo kugirango ugabanye ibiro usabwa kurya poroteyine nyinshi, bati kugirango wongere ubudahangarwa usabwa kurya vitamini C nyinshi, n’ibindi.

Nuko nawe ukibaza uti ese izi ntungamubiri ndamenya nzikura mu yahe mafunguro?

Iyi nkuru ntigucike.

Hano tugiye kukwereka ifunguro riri ku isonga kuri buri ntungamubiri runaka haba mu bikomoka ku bimera no ku matungo.

  • Poroteyine

Nubwo amafunguro akungahaye kuri poroteyine ari menshi ariko si ko yose anganya.

Mu bikomoka ku matungo ikiza ku isonga ni imihore yo ku gatuza k’inkoko. Iyo uriye 100g zayo uba winjije 64% za poroteyine ukeneye ku munsi.

Mu bikomoka ku bimera ku isonga haza Tofu ikomoka kuri soya aho muri 100g zayo ubona 35% za poroteyine ukeneye ku munsi.

  • Vitamini C

Iyi vitamini tubanze twibutse ko ari yo iza ku isonga mu byongerera umubiri wacu ubudahangarwa bityo bikaturinda indwara ziterwa na mikorobi cyangwa ubwivumbure bw’umubiri.

Mu bimera ku isonga tuyisanga muri poivron, aho muri 100g zazo dukuramo 180% z’iyo dukeneye ku munsi. Gusa byiza ni ukuzirya zidatetse kuko kuziteka bigabanya ubwinshi bwa vitamini C

Mu bikomoka ku matungo ku isonga haza inyama y’umwijima, aho 100g zayo ziduha 20% z’ikenewe ku munsi

  • Ibinyamavuta

Amavuta umubiri wacu ukenera akoreshwa muri byinshi harimo gushyushya umubiri no kuwuha imbaraga.

Mu bikomoka ku bimera ku isonga haza avoka aho muri avoka imwe iringaniye tubonamo 45% by’amavuta (kandi meza)

Mu bikomoka ku matungo ku isonga haza amafi ya Salmon aho muri 100g dusangamo 19%

Ibi ni ibinyamavuta byiza, by’umwimerere

  • Vitamini B12

Iyi ni vitamini y’ingenzi mu mikorere y’ubwonko, urwungano rw’imyakura ndetse n’ikorwa rya DNA n’insoro zitukura

Mu bikomoka ku matungo ku isonga tuyisanga mu nyama y’umwijima n’impyiko aho muri 100g zayo dusangamo hafi 1300% ni yo mpamvu izi nyama usabwa kuzirya bitarenze kabiri mu cyumweru

Mu bikomoka ku bimera ntaho wayisanga y’umwimerere, icyakora hari ibinyampeke bitunganywa ikongerwamo, gusa si byiza kubikoresha kenshi kandi ugahitamo ibitongerewemo isukari.

Biracyaza…

Tubwire ahandikirwa comment izindi ntungamubiri wumva twakubwira aho zikomoka kuruta ahandi

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