Ubuzima

Ibyafasha kongerera ingufu abasirikare b’umubiri



Bumwe mu buryo bwo kwirinda indwara ziterwa na virusi harimo na COVID-19 (Corona Virus Disease of 2019) ni ugufata amafunguro yongerera ingufu abasirikare b’umubiri, ni ukuvuga ubudahangarwa. Nubwo benshi bazi ko ari amafunguro akungahaye kuri vitamini C ariko si yo gusa kuko hanazamo akungahaye kuri vitamini E n’izindi ntungamubiri. Aya mafunguro ntabwo abuza virusi kukwinjira ahubwo aha umubiri ubushobozi bwo kubasha guhangana na yo iyo iwinjiye bityo ntikuzahaze. Si iyi virusi gusa ahubwo ni ku ndwara nyinshi z’ubuhumekero harimo n’ibicurane n’inkorora bisanzwe.
Ese ayo mafunguro ni ayahe? Ni yo iyi nkuru igiye kuvugaho

1. Imbuto zo mu bwoko bw’amacunga

Izi mbuto zikungahaye kuri vitamini C, ikaba ku isonga mu kongerera umubiri wacu ubudahangarwa kuko ituma umubiri ukora insoro zera nyinshi, kandi ni zo basirikare b’umubiri. Izo mbuto harimo amacunga, indimu, mandarine, pamplemousse, tangerine, clementine, n’andi

2. Poivron

Niba wakekaga yuko amacunga ariyo akungahaye kuri vitamini C kurenza ibindi waba waribeshye kuko poivron ibonekamo vitamini C ikubye 2 iboneka muri ziriya mbuto. Gusa kubera benshi bayirya itetse, umuriro wangiza vitamini C nyinshi hagasigaramo gacye niyo mpamvu niba ushaka kurya povron neza usabwa kuyirya mbisi kuri salade cyangwa se ukayikatira ku byo kurya bimaze gushya.

3. Amashu

Amashu yose ariko by’umwihariko ayo mu bwoko bwa broccoli, akungahaye kuri vitamini A, C na E kimwe n’indi myunyungugu inyuranye. Nayo, kimwe na poivron usabwa kuyarya mabisi cyangwa ukayanyuza ku kariro gacye mu mavuta akaba imitura (imijugwe). kuri salade byaba akarusho.

4. Tungurusumu

Iyi na yo iri mu birungo bisigaye bikoreshwa henshi, gusa icyo benshi batazi ni uko bitemewe kuyikaranga nka kurya ukaranga igitunguru. Tungurusumu ushobora kuyihekenya cyangwa ukayikatira ku byo kurya bihiye. Niba ushaka kuyihekenya, yihekenyane n’ubuki bizagabanya impumuro yayo mu kanwa. Igituma iba ingenzi mu kongerera ingufu ubudahangarwa ni uko ikungahaye kuri allicin

5. Tangawizi

Tangawizi ikize kuri gingerol na capsaicin bikaba ari byo bituma iba ingenzi mu kongerera ingufu ubudahangarwa dore ko uwarwaye inkorora n’ibicurane akayitabaza ibikora vuba rwose. Kuyikoresha kenshi ni byiza, nubwo benshi bayishinja kubongerera ubushake bwo gukora imibonano, ariko nabyo si bibi

6. Epinari

Kuba epinari ziri kuri uru rutonde si uko zikungahaye kuri vitamini C gusa ahubwo ni uko zinabonekamo beta-carotene ndetse n’ibisohora imyanda n’uburozi mu mubiri. Byose bifatanyiriza hamwe kongerera ingufu ubudahangarwa bw’umubiri. Bigusaba kuziteka ntizishye cyane kuko byagabanya nyinshi mu ntungamubiri

7. Ubunyobwa

Nkuko twabivuze haruguru ntabwo vitamini C yonyine ihagije ahubwo na vitamini E ni ingenzi mu kongerera ingufu ubudahangarwa. Iyi vitamini ikenera amavuta ngo ikore, tuyisanga mu bunyobwa amoko yose ariko ikaboneka cyane muri amande. Kubuhekenya, kubukaranga, kurya amavuta yabwo y’umwimerere ni ingenzi.

8. Icyinzari

Abandi bacyita maanjano, ni ikirungo gifite ikijumba kimeze nk’icya tangawizi ariko ntibigira ubukare bungana. Kuba gisa kuriya biterwa nuko gikize kuri curcumin, ikaba izwiho gusana imikaya cyane cyane ku bakora siporo zisaba imbaraga.

9. The vert/green tea

Ikungahaye kuri flavonoids ikaba imwe mu bisukura umubiri biwusohoramo imyanda. Ibonekamo EGCG izwiho kongerera ingufu ubudahangarwa, iyi ECGC ikaba itaboneka ku bwinshi mu yandi majyani kuko uko atunganywa biyangiza. Iki cyayi kukinywa kenshi wongeyemo ubuki n’indimu ni ingenzi ku buzima dore ko hanabonekamo L-theanine ifasha mu ikorwa ry’ibirwanya mikorobi (T-cells)

10. Izindi mbuto

Ipapayi, inanasi, ibinyomoro n’izindi mbuto na byo bibonekamo iyi vitamini C nubwo atari nyinshi cyane ugereranyije n’iboneka mu mbuto zo mu bwoko bw’amacunga na poivron. Hanabonekamo vitamini zinyuranye zindi nka B9 n’imyunyungugu inyuranye.

11. Inyama y’inkoko

Iyi si yayindi uzateka ugakaranga bufiriti ahubwo kuyitogosa ukongeramo ibirungo ubundi ugafata ku mufa wayo. Umwihariko wayo ni uko ibonekamo vitamini B6 ikaba ingenzi mu binyuranye bikorerwa mu mubiri harimo ikorwa ry’insoro zitukura. Hanabonekamo gelatin, chondroitin bifasha mu kongerera ingufu ubudahangarwa

12. Ibihwagari

Kimwe n’utundi tubuto turimo amavuta, na byo bibonekamo vitamini E, iyi kandi tunayisanga muri avoka. Hanabonekamo kandi vitamini B6 n’indi myunyungugu inyuranye. Kubihekenya, amavuta yabyo, isosi yabyo, byose ni ingenzi

Icyitonderwa: Amafunguro abonekamo vitamini C bisabwa kuyafata buri munsi kuko iyi vitamini ntabwo yibika mu mubiri ahubwo bigusaba kuyinjiza buri munsi. Icyakora vitamini E yo iribika, bityo amafunguro ibonekamo si ngombwa kuyafata buri munsi, kuko iyo ibaye nyinshi iribika.

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