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Ibyo kurya 7 byagufasha kongera amaraso

Opinion   Yanditswe na: Martin Munezero 27 September 2020 Yasuwe: 3427

Mu buzima bwa muntu bwa buri munsi akenera amaraso kugira ngo abashe kubaho, kuko amaraso niyo afasha mu gutwara umwuka mwiza wa oxygen mu bice bitandukanye by’umubiri no gutuma ingingo z’umubiri zikora neza.


Bitewe n’ubuzima bw’iki gihe aho usanga benshi bahorana stress, guhangayika no kumara igihe kinini bicaye, byose bigira uruhare runini mu mikorere mibi y’umubiri. Ikibazo benshi bakunda kugira ni igabanuka rya hemoglobin. Hemoglobin ni proteyine zikungahaye ku butare (iron/fer) ziboneka mu nsoro zitukura z’amaraso.

Iyo urugero rwa hemoglobin rwagabanutse, bishobora gutera guhora unaniwe, gucika intege, kuribwa umutwe ndetse no guhumeka gahoro. Iyo rugabanutse ku buryo bukomeye niho bitera indwara yo kubura amaraso izwi nka anemia.

Kugira ngo hemoglobin zawe zihore ku rugero rukwiye, hari amafunguro ashobora kugufasha kuyongera.

Ibyo kurya byongera urugero rwa hemoglobin

Kwibanda cyane ku bikungahaye ku butare

Urugero ruri hasi rw’ubutare ni kimwe mu bitera kugira urugero rwa hemoglobin ruri hasi. Ibipimo ngenderwaho (recommended dietary allowances (RDA)) bivuga ko:

Igitsina gabo (imyaka 19-50) bakenera ubutare bungana na miligarama 8 naho igitsina gore (19-50) bagakenera 18mg.

Amwe mu mafunguro akize cyane ku butare habamo n’utubuto duto nk’ibishyimbo, ubunyobwa n’utundi

Niyo mpamvu ari ingenzi cyane kurya buri munsi amafunguro akungahaye ku butare nk’ibishyimbo, imboga rwatsi, umwijima, tofu, amashaza, inyama, amafi, amagi na epinari n’ ibindi.

Ibikungahaye cyane kuri vitamin C

Vitamin C ni ingenzi cyane mu kwinjiza ubutare mu mubiri. Umubiri ntufite ubushobozi buhagije bwo kwinjiza ubwawo ubutare ariyo mpamvu bukenera ikiwufasha, niho vitamin C yitabazwa.

Amacunga, indimu, inyanya, inkeri n’ izindi mbuto bimeze kimwe (berries), urusenda, poivron ni bimwe mu bikungahaye ku rugero ruhagije rwa vitamin C

Ibikize kuri folic acid

Folic acid (cg se vitamin B9) ni vitamin yitabazwa mu ikorwa ry’ insoro zitukura z’amaraso mu mubiri. Iyo umubiri ufite urugero ruri hasi rwa folic acid bitera kugira urugero ruri hasi rwa hemoglobin.

Amafunguro ibonekamo cyane ni ibishyimbo byumye, ubunyobwa, broccoli, imineke, inyama y’ umwijima, imboga rwatsi n’ibindi.

Beterave

Beterave ni bimwe mu bifasha kongera cyane urugero rwa hemoglobin mu mubiri. Zikungahaye cyane ku butare, folic acid, potasiyumu na fibre.

Beterave zoroshye kuzikoramo umutobe, wagufasha gutuma amaraso yawe ahora ku rugero rukwiye.

Watermelon

Watermelon ni imbuto nziza cyane zifasha kongera urugero rwa hemoglobin, ahanini bitewe nuko zikize cyane ku butare na vitamin C bituma kwinjiza ubutare mu mubiri bikorwa neza kandi mu buryo bwihuse.

Imboga

Imbwija, imboga rwatsi, epinari, celeri n’ izindi zifasha kongera urugero rwa hemoglobin. Zikungahaye cyane ku butare na folic acid bifasha mu ikorwa ry’insoro zitukura z’amaraso.

Inzuzi z’ibihaza

Zibonekamo urugero rukenerwa ku munsi rw’ ubutare (miligarama 8) ndetse na kalisiyumu, manganese na manyesiyumu bihagije.

inzuzi z’ibihaza

Ushobora kuzishyira kuri salad cg se ukazivanga n’umutobe wawe (ukoresheje blender) cg ukazirya ukundi ubishaka.

Dusoza

Ibyo kurya birimo polyphenols na tannins nk’icyayi, ikawa, ibyo kurya nka soya na cocoa bibuza umubiri kwinjiza ubutare. Ni ngombwa kubifata ku rugero ruri hasi mu gihe hemoglobin yawe iri ku rugero rwo hasi.

Author : Martin Munezero

Munezero Martin ni Umwanditsi w’Ikinyamakuru Umuryango. Yatangiye gukorera iki kinyamakuru muri Nzeli 2014.

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