Imirire Ubuzima

Hari amafunguro MEZA aba MABI iyo uriye MENSHI kandi KENSHI

Ubusanzwe ibyokurya dufata uretse mu gihe ufite uburwayi cyangwa indi mimerere ikubuza kuyafata naho biba byiza kurya ugahaga washaka ukanasubira ukabirya.

Ariko hari amafunguro amwe azwiho ko kuyafungura ari byiza ku buzima bwacu, nyamara nanone ugasanga kuyarya ari menshi cyangwa kenshi atari byiza ndetse binashobora kwangiza ubuzima.
Hano hari amwe tugiye kuvugaho, kuko yose mu nkuru imwe ntitwayavuga ngo tuyarangize.

1. Ibinure bya Omega-3 hamwe n’amafi afite amavuta

Ibinure bya Omega-3 ni ingenzi mu buzima kuko birwanya kubyimbirwa, bigira uruhare mu mikurire y’ubwonko ndetse binafasha mu kurinda Indwara z’umutima.
Kuri ubu usanga abantu banafata ibi binure nk’inyunganiramirire dore ko amafunguro dusangamo ibi binure ari macyeya.
Nyamara kandi gufata ibi binure bikarenga urugero si byiza ku buzima kuko bigira ingaruka zo gutuma amaraso atavura.
Ibi binure rero bikaba biboneka cyane mu mafi yo mu mazi magari, amafi y’amavuta. Aya mavuta kandi aba akungahaye kuri vitamin A nayo iyo ibaye nyinshi mu mubiri biba ikibazo.
Ikindi kuri aya mafi ni uko habonekamo ikinyabutabire cya mercury, kikaba kibi mu mubiri iyo kibaye cyinshi.
By’umwihariko ku bagore batwite n’abana basabwa kutarenza inshuro imwe mu cyumweru barya aya mafi, naho abasigaye ni ukutarenza inshuro ebyiri mu cyumweru.

2. Cinnamon, mudarasini

Iki kirungo kiraryoha kandi kinafite akamaro kanini mu buzima. Kirwanya kubyimbirwa, kigabanya isukari mu maraso kandi kugikoresha bigabanya ibyago byo kurwara Indwara z’umutima, diyabete, kanseri n’indwara zifata imyakura.
Nyamara kandi muri cinnamon dusangamo ikinyabutabire cyitwa coumarin kikaba kibi iyo kibaye cyinshi mu mubiri.
Kuri ubu hariho amoko abiri ya cinnamon ariko ubukunze kuboneka ku isoko ni cassia cinnamon, ari nabwo kandi bubonekamo coumarin nyinshi

Ku munsi ntugomba kurenza 2g za cinnamon. Icyakora ukoresha ceylon cinnamon (ubundi bwoko bwayo) ugomba kutarenza 5g (akayiko gato).

3. Ikawa

Ikawa ni ikinyobwa cyiza cyuzuye ibisukura umubiri ndetse n’izindi ntungamubiri zinyuranye. Kuyinywa bigira akamaro karimo kurinda Indwara z’umutima, diyabete n’indwara zifata ku bwonko.
Mu ikawa habonekamo caffeine, aho mu gakombe kamwe habamo hagati ya 80mg na 120mg zayo. Ubushakashatsi bugaragaza ko kutarenza 400mg ku munsi ntacyo byatwara ubuzima.
Nyamara kandi kurenza 400mg za caffeine ku munsi bitera ikibazo cyo kubura ibitotsi, gutera umunabi, indihaguzi no gususumira ndetse binabangamira igifu.
By’umwihariko si byiza kunywa ikawa nijoro kandi umugore utwite ntagomba kurenza 200mg za caffeine ku munsi.

4. Inyama y’umwijima

Inyama y’umwijima iri mu nyama z’ingenzi dore ko iba idafashe ku magufa. Ikungahaye kuri vitamin A, ubutare, umuringa na vitamin B12. Nyamara kandi 100g zayo usangamo 600% za vitamin A ikenewe ku munsi na 700% z’umuringa ukenewe ku munsi.
Vitamin A idakoreshejwe umubiri urayibika, bityo ishobora gutera ibibazo iyo ibaye nyinshi. Muri byo harimo ibibazo byo kureba, kubabara amagufa, isesemi no kuruka ndetse no kugira ibibazo byo kuvunika ku buryo bworoshye. Naho umuringa ubaye mwinshi nawo utera ibibazo byo kwibagirwa no kwangirika k’ubwonko.
Niyo mpamvu usabwa kurya inyama y’umwijima bitarenze inshuro imwe mu cyumweru

5. Amashu

Amashu mu moko yayo yose nka kale, broccoli, brussels sprouts n’andi aza ku isonga mu mboga zikungahaye kuri vitamin K.
Izi mboga zizwiho kurwanya kanseri n’indwara zinyuranye z’umutima.
Nyamara kandi zibonekamo ikinyabutabire cya thiocyanate iyo kibaye cyinshi mu mubiri bituma umubiri utinjiza umunyungugu wa iode. Ibi bigatuma imvubura ya thyroid ikora buhoro cyane.
Niyo mpamvu usabwa kuyarya mu rugero, kuko gukabya kuyarya byatera ibibazo bya thyroid idakora neza, harimo n’umwingo.

Dusoza

Aya siyo mafunguro yonyine usabwa kurya mu rugero, gusa ni amwe muri yo ashobora no kuba akoreshwa kenshi. Zirikana ko mu gufungura, buri gihe byinshi bitavuze byiza.

Kurya neza bitera ubuzima bwiza

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