Ubuzima

Tumenye neza ibyo turya: Vitamini n’imyunyungugu

Vitamin n’imyunyungugu ni ingenzi mu mubiri wacu kuko bigize itsinda ry’ibirinda Indwara. Nyamara si ukurinda Indwara gusa kuko binafasha mu kugira izivurwa iyo zatewe no kubura imwe cyangwa nyinshi muri zo, kandi ni itsinda rinafasha mu mikorere inyuranye y’umubiri. Zifasha amagufa, gukiza ibisebe, kongera ubudahangarwa, gusana, guhindura ibyo wariye bikavamo ingufu, …

Usanga dukenera vitamin n’imyunyungugu bicye ugereranyije n’izindi ntungamubiri nyamara kubura cyangwa kugabanyuka kwa kimwe muri byo bikaba bishobora gutera uburwayi bukomeye mu mubiri.

Hano hari ingero nkeya:

Mu binyejana byo kuvumbura ahantu hashya wasangaga abamaraga igihe bagenda mu bwato batararyaga imboga n’imbuto bigatuma batabona vitamin C dore ko ariho tuyisanga. Ingaruka zabaga kubyimba no kuvirirana ishinya, gukuka amenyo, kubyimba ibice bimwe no guhinamirana, kubura amaraso, kuvirirana no gusa n’ubuze ubwenge. N’ubu utabonye iyi vitamin kandi ni zo ngaruka zakubaho

Kubura vitamin A ni isoko yo kugira ubuhumyi cyane cyane ubukunze kuza nijoro aho iyo bwije utongera kubasha kubona

Kutagira vitamin D nabyo bituma amagufa adakomera bikaba byatera kuremara cyane cyane amaguru usanga yabaye imiheto cyangwa ukaba wagendera imitego.

Imyunyungugu na vitamin bikaba bifatanya mu gutuma umubiri umera neza, aha naho twatanga ingero nkeya:

Uruvange rwa calcium, vitamin D na K, magnesium na phosphore ni ingenzi mu kugira amagufa akomeye ndetse atapfa kuvunika

Vitamin B9, ubutare bifatanya mu kurinda umwana uri mu nda kuba yazavukana ubumuga bunyuranye

Fluoride, calcium na vitamin D ni ingenzi mu gutuma amenyo akomera kandi bikayarinda gucukuka no kwangirika.

Kuko vitamin ari nyinshi n’imyunyungugu ikaba myinshi, kubara ngo nkeneye igipimo kingana gutya cya buri bwoko ku munsi bisa n’ibyagorana, niyo mpamvu icya ngombwa ari ukumenya buri bwoko aho wabusanga, ugaharanira gufata amafunguro bibonekamo, icyakora ku bantu bamwe na bamwe bishobora kuba ngombwa ko bahabwa ibirenze, nk’abarwaye imitsi bahabwa inyongera ya B1, B6, B12, abatwite bahabwa B9, n’izindi ngero…

Vitamin zirimo ibice bibiri.

Hari vitamin zivanga n’amazi. Izi ni vitamin umubiri utabika ahubwo izo udakeneye zirasohoka. Izo ni vitamin zo mu itsinda rya B zose na vitamin C. bisaba ko buri munsi ubona amafunguro zibonekamo

Hari na vitamin zivanga n’ibinure. Izi zo, izo umubiri udakoresheje uzibika mu mwijima no mu binure, bivuze ko zibaye nyinshi cyane zishobora gutera ibindi bibazo. Izo ni vitamini A, D, E na K.

Imyunyungugu nayo ibamo ibice bibiri. Hari iyo dukenera ku gipimo cyo hejuru n’iyo dukenera ku gipimo cyo hasi, ariko yose ni ingenzi.

Amafunguro tubisangamo (ay’ingenzi)

Vitamin B1: soya, watermelon, ibihaza, inyama cyane cyane iy’umwijima, amacunga, amagi, imboga rwatsi, urunyogwe, avoka

Vitamin B2: ibihumyo, imboga rwatsi, inyama y’umwijima, impyiko n’umutima, amata n’ibiyakomokaho, ibinyampeke byuzuye na soya, avoka

Vitamin B3: inyama muri rusange, amafi, ibihumyo, ibirayi, avoka, urunyogwe

Vitamin B5: inkoko, impeke zuzuye, avoka, ibihumyo, amashu ya broccoli, amafi, soya, ibishyimbo, amata n’amagi

Vitamin B6: inyama, amafi, imboga, soya, imineke, avoka, amagi, impeke zuzuye (ingano, umuceri, uburo, …)

Vitamin B7: impeke zuzuye, amagi, soya, amafi, karoti, ibijumba, ibitunguru, avoka, imineke, ibihumyo, umuhondo w’igi, ubunyobwa

Vitamin B9: avoka, epinari, amashaza, imboga rwatsi, amagi, amashu, imbuto zo mu bwoko bw’amacunga, macaroni na spaghetti, umuceri, n’ibindi binyampeke

Vitamin B12: inyama, inkoko, amafi, amata n’ibiyakomokaho, amagi.

Vitamin C: poivron, indimu, amacunga, ibijumba, epinari, inkeri, inyanya, amashu, imyembe, amapera, inanasi, imbuto muri rusange.

Vitamin A: inyama cyane cyane iy’umwijima, amagi, amafi, ibirayi, karoti, ibihaza, epinari, imyembe

Vitamin D: ubusanzwe iyi umubiri urayikorera binyuze mu kota akazuba. Mu byo turya iboneka mu muhondo w’igi, umwijima w’inka, amafi y’ibinure nka tuna na mackerel na salmon.

Vitamin E: amavuta ava mu bimera (canola, olive, ibihwagari, …), imboga rwatsi, epinari, ubunyobwa, impeke zuzuye,

Vitamin K: amashu mu moko yose, amagi, amata, epinari

IMYUNYUNGUGU

IKENERWA KU GIPIMO KININI

Calcium: amata n’ibiyakomokaho, imboga rwatsi, amafi ya salmon

Chloride: umunyu utekwa

Magnesium: epinari, amashu, imboga, utubuto (ibihwagari, chia, sesame, …), impeke zuzuye

Potassium: inyama, amata, imbuto, imboga, impeke,

Sodium: umunyu, imboga

IYIKENERWA KU GIPIMO CYO HASI

Chromium: inyama, inkoko, amafi, ubunyobwa, fromage

Umuringa (copper/cuivre): ubunyobwa, utubuto, ibishyimbo, impeke zuzuye

Fluoride: amafi, icyayi

Iodine: umunyu, ibikomoka mu Nyanja

Ubutare (Fer/Iron): inyama zitukura, inkoko, amagi, imbuto, epinari, beterave,

Manganese: ubunyobwa, imboga, icyayi

Selenium: inyama (z’amatungo arisha gusa), ibyo mu Nyanja, ubunyobwa

Zinc: inyama, imboga, impeke zuzuye

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