Imirire Ubuzima

Amafunguro meza ku mubyeyi wonsa

Nibyo koko umubyibuho wari ufite ugitwite urifuza kuwugabanya ariko nanone umwana wavutse akeneye amashereka ahagije kandi yuzuye intungamubiri zimufasha gukura haba mu gihagararo, mu bwenge ndetse akanaba intarumikwa.

Icyo ushobora kuba utari uzi burya ni uko amashereka yose aba ari amwe, ndetse n’intungamubiri zibamo ni zimwe ariko icyo ugomba kuzirikana ni uko iyo mu mashereka hatari kubonekamo intungamubiri ziturutse mu byo wariye, umubiri wawe niwo usabwa gutanga izo ntungamubiri zikakuvamo zijya ku mwana. Urumva ko iyo nawe ntazo wifitiye, ya mashereka ntacyo aba yifitiye nayo, ugasanga umwana ntarenga iyogi, ararwaragurika ndetse na nyina yarwaye urwonko.

Hari amafunguro rero usabwa kwitaho kuko ari ingenzi ku mubyeyi wonsa nkuko twabiguteguriye hano.

1. Amafi

Amafi akungahaye ku binure bya DHA ibi bikaba ingenzi mu mikurire y’urwungano rw’imyakura rw’umwana (ubwonko, umusokoro n’uturandaryi dushamikiyeho). Nubwo amashereka aba arimo iyi DHA ariko kurya amafi bituma igipimo cyayo cyiyongera kurenza utayarya. Ibi bifasha umwana kuzakurana ubwonko bufite ingufu.
Gusa hari icyo kwitondera. Amafi abamo mercure iyo rero ibaye nyinshi iteza ikibazo niyo mpamvu umugore utwite n’uwonsa basabwa kurya amafi inshuro zitarenze ebyiri mu cyumweru.
Icyakora amafi ya salmon yo abamo mercure nkeya ugereranyije nandi mafi yo mu Nyanja ngari nka mackerel.

2. Amata n’ibiyakomokaho

Waba ukunda inshyushu, yawurute, fromage, icyo wafata cyose kiva ku mata ni ingenzi ku mugore wonsa. Amata ni isoko ya vitamin D ifasha amagufa gukomera, abonekamo kandi vitamin B zinyuranye na za poroteyine zuzuye. Si ibyo gusa kuko amata ari n’isoko ya kalisiyumu ikaba ifasha amagufa y’umwana gukomera.

3. Inyama y’iroti

Izi nyama ziba zikungahaye ku butare, poroteyine na vitamin B12. Kubura ubutare bigabanya amaraso n’igipimo cy’ingufu kikagabanyuka. Ubutare ni ingenzi mu kongera amaraso y’umwana kandi uko yiyongera niko n’ingufu ziyongera. Naho poroteyine nizo zituma abasha gukura mu gihagararo, n’imisemburo igakorwa.

4. Ibishyimbo

Ibishyimbo na byo bikungahaye ku butare cyane cyane ibifite ibara ryijimye. Ni ifunguro ry’ingenzi ku mugore wonsa cyane cyane abatabasha kubona inyama cyangwa abatazirya. Ni isoko nziza ya poroteyine zikomoka ku bimera.

5. Umuceri w’ikigina

Uyu ni wa muceri uba utaragirwa umweru kuko iyo ubaye umweru hari ibiba byatakaye. Uyu muceri w’ikigina ukaba uzwiho kongerera amashereka ireme kandi nawe ukongerera ingufu mu mubiri.

6. Amacunga

Amacunga kimwe n’izindi mbuto zose zo mu muryango wayo ni ifunguro ryiza ku bagore bonsa kuko akungahaye kuri vitamin C. Iyi vitamin ikaba ingenzi mu kongerera ingufu ubudahangarwa bwaba ubwawe ndetse n’ubw’umwana wonsa.

7. Amagi

Amagi aguha poroteyine umubiri wawe ukeneye ku munsi. Wayarya mu gitondo, ku ifunguro rya ku manywa, cyangwa ukayakora umureti nijoro aho wawurisha agasalade. Kurya amagi agera kuri atatu ku munsi ni ingenzi mu mikurire y’umwana.

8. Imboga rwatsi

Izi mboga nka epinari, amashu, isombe, imbwija ni isoko ya vitamin A ikaba vitamin y’ingenzi kuri wowe n’umwana wawe. Zibonekamo kandi ubutare, kalisiyumu na vitamin C. Zigufasha kugabanya ibiro byaje utwite kandi bidahungabanyije ubuzima bwawe kuko zirimo calories nkeya.

9. Amazi

Abagore bonsa bakenera kunywa amazi menshi kuko abafasha kongera amashereka. Gusa si ngombwa amazi y’umugezi yonyine wananywa imitobe ariko ukazirikana kunywa imitobe y’umwimerere ni ukuvuga wikoreye cyangwa yakozwe itongewemo ibindi binyabutabire. Icyakora ukitondera icyayi unywa nturenze udukombe dutatu ku munsi kuko caffeine nyinshi si nziza ku mwana aho ijya mu mashereka ikamutera kubura ibitotsi ndetse akanivumbura kenshi.

 

NIMWONKWE

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