Menya amwe mu mafunguro y’ingenzi ku mugore utwite kugira ngo ubuzima bwe n’ubw’umwana burusheho kugenda neza.

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1. Amafi ya Salmon

Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana (nervous sytem). Niyo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.

2. Ibijumba

Ibara rya orange tubona mu bijumba birikura kuri carotenoids, zikaba zihindukamo vitamini A iyo zigeze mu mubiri wacu. Mu gihe kugira vitamini A nyinshi mu mubiri bishobora guteza ibibazo, nyamara siko bimeze kuri carotenoids. Umubiri utunganya iyo ukeneye gusa, ibisigaye bigasohoka. Niyo mpamvu kurya ibijumba ku bwinshi nta ngaruka byateza.

3.Amagi

Amagi yagiye avugwaho byinshi ngo kuyarya cyane byongera cholesterol. Nyamara cholesterol ziri amoko abiri hari LDL ariyo igomba kuba nke na HDL ariyo igomba kuba nyinshi. Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine.

4. Ubunyobwa bwa Walnuts

Walnuts ziza mu bwoko bw’ubunyobwa ariko butera mu butaka, ahubwo bwera ku giti. Ni isoko nziza y’ibinure bya omega-3, biva ku bimera. Urushyi rwabyo kuruhekenya hagati y’ifunguro rya ku manywa n’irya nijoro ni ingenzi. Ni isoko ya poroteyine na fibre.

5. Imboga

Imboga cyane cyane izifite ibara ry’icyatsi cyijimye, ni isoko nziza ya za vitamini nka A, B9, C na K n’intungamubiri zinyuranye. Binafasha kandi gufasha mu mikorere myiza y’amaso.

6. Impeke zuzuye

Impeke zuzuye ( ni ukuvuga zitanyuze mu mashini ngo zikureho agahu k’inyuma), ni ingenzi kandi ni nziza. Hano twatanga urugero rw’umuceri utonoye bwa mbere, ingano, ibigori (injugu), amasaka, uburo.

Impeke rero ni ingenzi kuko zikungahaye kuri fibre n’izindi ntungamubiri harimo vitamini E, selenium na phytonutrients (ibinyabutabire bizwiho kurinda uturemangingo)

7. Imbuto

Kurya imbuto z’amoko anyuranye, izitukura, umuhondo, orange n’izindi bizaha umubiri wawe n’uw’umwana utwite intungamubiri zinyuranye. Muri zo twavuga vitamini hafi ya zose (uretse B12 iba mu bikomoka ku matungo gusa), imyunyungugu, n’ibindi umubiri ukeneye.

Ubushakashatsi bwagaragajeko kurya imbuto zinyuranye mu gihembwe cya nyuma utwite bituma umwana uri mu nda amenya icyanga cyazo binyuze muri rwa ruzi aba arimo yogamo ari narwo anywa (omniotic liquid). Bimufasha rero iyo yavutse kwishimira kurya za mbuto iyo atangiye gufata ifashabere.

8. Inyama

Inyama cyane cyane iz’inka, ariko zitarimo ibinure ni isoko ya poroteyine izwi nka lean. Si ibyo gusa kuko zinarimo choline.

Gusa ntugomba kuzirya cyane, kandi nanone ukarya izapimwe na muganga w’amatungo wemewe.