Ubuzima

Imitobe wakora ikagufasha gusukura umubiri no gutakaza ibiro



Ushobora kuba wifuza gusukura umubiri, ukibaza ibyo wakora byagufasha gutakaza ibiro ariko nanone ugasanga ntuzi ibyo wakora n’ibyo wareka. Iyi ni imitobe wikorera ubwawe, ukayikoresha imboga n’imbuto bitaramara igihe kinini bisaruwe bikarushaho kuba akarusho iyo atari ibituburano.

1. Umutobe w’icyatsi

Uyu  mutobe niwo ukunze gukoreshwa na benshi mu bashaka kugabanya ibiro ndetse banashaka gusukura umubiri. Akarusho kawo ni ukuba ukungahaye kuri vitamin C yongerera ingufu ubudahangarwa bw’umubiri ndetse ikanongeramo uburyohe.
Ibikenerwa mu kuwutegura:
  • Pome ebyiri z’icyatsi ukibuka gukuramo utubuto twazo kuko ni uburozi
  • Seleri 3 ariko utubabi udukuraho ugakoresha kamwe utubabi dufasheho
  • Concombre 1
  • Amababi 8 ya kale (sukumawiki)
  • Igisate cy’indimu ihaseho icy’inyuma
  • Ikijumba kimwe cya tangawizi
  • Ushaka washyiramo na mint ariko si itegeko

Byose ubikatamo uduce duto duto ubundi ushyire mu kamashini kabugenewe usye cyangwa niba utagafite ukoreshe agasekuru. Hanyuma uwo mutobe ubonye uwuyungurure uvangemo amazi ku buryo ubona uruvange rungana na 500mL ni ukuvuga igice cya litiro, uwo mutobe uwunywaho kabiri.
Wibuke ko uretse ibyo uhata ibindi usabwa kuba wabironze neza n’amazi meza kuko uyu mutobe udatekwa.

2. Umutobe wa karoti


Uyu mutobe nawo uba ufite icyanga. Muri karoti dusangamo, vitamin A, vitamin B zinyuranye na K ndetse hanabonekamo potasiyumu. Hanarimo kandi ibisukura umubiri n’imyunyungugu.

Ibikenerwa

  • Karoti nini ebyiri
  • Pome imwe nini
  • Kimwe cya kane cy’inanasi
  • Tangawizi ebyiri.

Ibi nabyo urabikata ugashyira mu mashini cyangwa isekuru. Karoti uraziharura naho pome yo ukayikata kandi pome ukibuka kuvanamo utubuto twayo. Naho uvangamo amazi meza ku buryo ubona umutobe ungana na 500mL, wo unywaho kabiri (buri nshuro unywa 250mL)

3. Umutobe urimo indimu


Ntabwo uyu mutobe ukozwe n’indimu gusa ahubwo ni umutobe urimo uruvange ariko ishingiro rikaba indimu. Uyu wo ni byiza kuwukoresha mu gitondo kurenza ikindi gihe.

Ibikenewe

  •  Indimu ebyiri nini zihase
  • Pomme enye zikuyemo utubuto
  • Concombre ebyiri
  • Igikombe cy’amazi

Nkuko twabibonye ahandi urabikata ugsya noneho ukayungurura wa mutobe ku buryo ubona ungana na 500mL, uwunywa ho inshuro 2

4. Umutobe w’icyatsi waha n’umwana


Uyu mutobe ufite umwihariko wo kuba wahabwa n’umwana muto cyane cyane igihe afite ikibazo cyo kutituma neza. Akarusho kawo ni uko harimo imbuto zituma atabasha kumva icyanga cy’imboga (imboga mbisi nta buryohe zigira). Uyu mutobe ukaba ukungahaye kuri vitamin C, K, B9, ubutare na kalisiyumu ndetse n’indi myunyungugu

Ibikenewe:

  • Amacunga 2 atonoye
  • Indimu 1 itonoye
  • Pomme y’icyatsi ikuyemo utubuto
  • Umukamato wa epinari
  • Ikibabi kimwe cya kale (sukumawiki)

Kubitegura ni kimwe hose, ku buryo ubona umutobe ungana na 500mL

5. Umutobe utukura


Uyu mutobe tugiye kuvuga nawo biba byiza kuwufata mu gitondo. Kubera urimo indimu bituma ugira icyanga ku buryo kuwukoresha byoroshye.

Ibikenewe:

  • Indimu 2 zitonoye
  • Karoti ebyiri ukaziharura
  • Pomme ebyiri (niyo zaba zitukura) ukibuka gukuramo imbuto
  • Beterave ebyiri nini ukazihata cyangwa ukaziharura

Nk’ahandi hose naho nyuma yo gusya uvangamo amazi ku buryo ubona umutobe wuzuye 500mL

6. Umutobe wa epinari


Niba ushaka kwirirwana ingufu naguhitiramo gukoresha uyu mutobe, dore ko wo unavangwamo ubuki. Gusa si epinari zonyine ahubwo hari n’ibindi bivangwa na zo mu gutegura uyu mutobe.

Ibikenewe:
  • Epinari zuzuye amashyi
  • Udushami tubiri twa seleri (twa duti tuba turiho amababi ariko amababi ntuyakoresha)
  • Ibibabi 4 bya sukumawiki (kale)
  • Tangawizi imwe
  • Pome 2 zikuyemo utubuto
  • Indimu 1
  • Ubuki ibiyiko 2 washaka ntubukoreshe gusabwo ubushyiramo wamaze gusya

Nk’ahandi hose ukora umutobe ugashiramo amazi ku buryo ubona ungana na 500mL

7. Umutobe urwanya ubwivumbure


Uyu mutobe ni mwiza ukaba ingenzi igihe wafashwe n’indwara ziterwa n’ubwivumbure bw’umubiri harimo ibicurane, sinusite n’izindi. Uyu mutobe ukungahaye kuri vitamin C, A, B9 na K kubera imbuto zirimo.

Ibikenewe mu kuwutegura:

  • Concombre imwe
  • Agasate k’inanasi
  • Indimu 1
  • Amababi ya seleri, umushandiko (ka gati noneho urakihorera)
  • Pomme 1
  • Gaperi utubuto 10

Byose bikorwa nko hejuru, ku buryo ubona umutobe wa 500mL

8. Umutobe wa orange

Uretse kuba ufite iri bara ni n’umutobe urimo amacunga. Uyu mutobe ufite umwihariko wo kuba ufashe, ndetse unashatse wawukoramo balafu. Uyu mutobe nawo ukungahaye kuri vitamin K, C, potasiyumu n’umuringa.
Ibikenewe mu kuwutegura:
  • Icunga ritonoye
  • Pome 2 ziringaniye
  • Uduti 3 twa seleri (watotoyeho utubabi)
  • Ikijumba kimwe kiringaniye cy’umuhondo cyangwa orange imbere, ukagihata
  • Ibinyomoro 3 bihiye neza

Kubitegura ni kwa kundi, kandi ukavangamo amazi ukabona umutobe wa 500mL

9. Umutobe w’abatangizi


Nkuko izina ryawo rivuga uyu mutobe ni mwiza ku batangiye ibyo gukoresha imitobe yo gusukura kubera woroshye kuwukora ndetse ukaba unaryoshye nk’indi mitobe isanzwe. Umwihariko wawo ni ukugabanya cholesterol no gufasha amaso kureba neza.

Ibikenewe:

  • Pome 2 ziringaniye ukavanamo utubuto
  • Karoti 3 ziringaniye ukaziharura
  • Uduti 4 twa seleri watotoyeho utubabi.

Urabikata ugasya, ukavangamo amazi ku buryo ubona umutobe wa 500mL

10. Umutobe wa tangawizi


Uyu mutobe ntugizwe na tangawizi gusa ariko niyo y’ibanze.
Ukaba ugira akamaro cyane cyane ku barware Indwara zo mu buhumekero nk’inkorora, ibicurane, sinusite, … gusa sibo ureba gusa n’abandi bawukoresha. Kandi unafasha mu kurwanya isesemi no kuruka, kuruka bitewe n’imiti ya kanseri ufata cyangwa kuruka nyuma yo kubagwa (uvuye mu kinya).
Ibikenewe
  • Pome 3 ziringaniye
  • Uduti 2 twa seleri
  • Epinari zuzuye amashyi
  • Concombre imwe
  • Tangawizi nini (ikijumba cyose)
  • Indimu 1 iringaniye itonoye

Uyu nawo uwutegura nk’uko utegura indi yose, ku buryo ubona 500mL

Icyitonderwa

Iyi ni imitobe ahanini igenewe abashaka kugabanya ibiro. Gusa n’undi wese ukeneye gusukura umubiri yayikoresha ariko we ntayikoreshe ku buryo buhoraho. Nyamara hari ibyo kwitaho no kwitondera:

  1. Iyi mitobe ntikoreshwa n’umugore utwite cyangwa uwonsa umwana uri munsi y’amezi atandatu
  2. Ku barwaye Indwara zihariye (igifu, umuvuduko ukabije w’amaraso, Indwara zifata ubwirinzi bw’umubiri) mbere yo kuyikoresha basabwa kubanza kugisha inama muganga
  3. Ushaka gukoresha iyi mitobe gusa nta kindi urya usabwa kutarenza iminsi 7, gusa nanone ntujye munsi y’iminsi 3
  4. Mu kuyinywa byo kugabanya ibiro, usabwa kunywa ikirahure (250mL) buri masaha hagati ya 2 na 3 ni ukuvuga ibirahure hagati ya 5 na 7 ku munsi (kuva 06h00 kugera 18h00) mu gihe wahisemo kuba ari byo ufata gusa naho mu gihe wabishimbuje irindi funguro ni ibirahure 2 bisimbura ifunguro rimwe.

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