Imirire Ubuzima

Vitamini n’imyunyungugu by’ingenzi ku mugore

Kugirango umubiri wacu ubashe gukora neza dukenera vitamini n’imyunyungugu bitandukanye. Gusa nanone bitewe n’ikigero turimo, igitsina, akazi dukora se n’ibindi binyuranye usanga tudakenera bimwe nk’urugero ntabwo umuhinzi azakenera isukari ingana n’iyo umukozi wo mu biro akenera. Umugore ntiyakenera ubutare nk’ubwo umugabo akeneye, n’ibindi

Muri iyi nkuru tugiye kurebera hamwe imyunyungugu na za vitamini umugore akenera kurenza izindi ndetse turagenda tunavuga impamvu tunarebe aho zikomoka.

 

    1. Vitamini B9

Iyi vitamini kandi yitwa folic acid/folate ikaba ari ingenzi ku mugore cyangwa umukobwa kubera impamvu zikurikira:

  • Ifasha umubiri gukora insoro z’amaraso ndetse na DNA igakorwa neza
  • Irinda ko umwana yavukana ubumuga bukunze gufata urutirigongo aho ashobora kuvuka rwarasohotse
  • Irinda kubyara umwana utagejeje igihe cyangwa utujuje ibiro

Ni nde uyikeneye?

Abakobwa bose n’abagore bari mu myaka yo kuba basama bakenera iyi vitamini kuko ari ingenzi mu buzima bw’abo n’abana bazabyara

Iboneka hehe?

Iyi vitamini tuyisanga mu mboga nka epinari n’izindi mboga zifite ibibabi by’icyatsi cyijimye nk’isombe, amacunga, avoka, ibishyimbo, ubunyobwa, inyama y’inka, inkoko …

2. Vitamini B12

Iyi vitamini ni ingenzi na yo kuko:

  • Ifasha umubiri gukora insoro zitukura z’amaraso
  • Ituma uturandaryi dukora neza (uturemangingo two mu bwonko n’urwungano rw’imyakura)

Ni ba nde bayikeneye?

Iyi vitamini ikenerwa n’abagore bose muri rusange ariko ikenerwa cyane by’umwihariko n’abagore batwite, ndetse n’abageze mu myaka hejuru ya 50.

Iboneka hehe?

Iboneka mu bikomoka ku matungo gusa harimo amata n’ibiyakomokaho, amagi, inyama y’umwijima, inkoko, amafi cyane cyane sardines.

3. Vitamini D

Iyi vitamini ni ingenzi kubera ko:

  • Ifatanyije na calcium ifasha amagufa gukomera bityo bikarinda rubagimpande
  • Irinda kubyimbirwa
  • Ifasha urwungano rw’ubwirinzi kurwanya mikorobi zinyuranye zigutera indwara

Ni ba nde bayikeneye?

Abagore bayikenera cyane ni abatagerwaho n’izuba rihagije kubera aho batuye cyangwa aho bakorera, abiraburakazi, ababyibushye bikabije, abari mu myaka yo gucura

Iboneka hehe?

Uretse kuba tuyibona biturutse ku mirasire y’izuba inaboneka mu mafi cyane cyane aya salmon cyangwa andi mafunguro yose akomoka mu nyanja. Inaboneka mu bihumyo, umuhondo w’igi, inyama y’umwijima

4. Calcium

Uyu ni umunyungugu w’ingenzi kubera impamvu zikurikira:

  • Ifasha mu kugira amagufa n’amenyo bikomeye ndetse ikarinda rubagimpande.
  • Ituma ubutumwa hagati y’ubwonko n’imikaya bubasha gutambuka neza.

Iyi calcium abagore bayikenera mu kigero gitandukanye hagendewe ku myaka yabo:

  • Abakobwa mu myaka hagati ya 9 na 18 bakenera 1300mg zayo buri munsi
  • Abagore bakuze kugeza ku wenda gucura bakenera 1000mg ku munsi
  • Abari mu myaka yo gucura bo bakenera 1200mg zayo ku munsi

Ikaba iboneka mu mata n’ibiyakomokaho, soya, ifi, imboga rwatsi zijimye n’amagi

5. Ubutare

Ubutare buba ingenzi kuko:

  • Bufasha mu ikorwa ry’insoro z’amaraso zitwara oxygen mu mubiri
  • Bufasha mu ikorwa ry’imisemburo imwe n’imwe mu mubiri

Umugore wese uri mu gihe cyo kujya mu mihango akenera ubutare dore ko butakara iyo ari kuva amaraso mu mihango

Umugore utwite na we akenera ubutare buhagije kuko akenera ubwe ndetse n’ubw’umwana atwite

Buboneka mu nyama y’inkoko, inyama y’umwijima, inkoko, ibyo mu nyanja, ibishyimbo, epinari, soya na tofu, inyanya, …

Iyi ni yo myunyungugu na vitamini umugore akenera ku gipimo cyo hejuru kurenza izindi, gusa na zo arazikenera buri munsi.

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