Mu buzima bwacu bwa buri munsi ibyo dukora byose biyoborwa nuko dufite ubwenge buzima kandi bukora neza. Iyo ubwenge bwayobye ni ukuvuga igihe umuntu afite uburwayi bwo mu mutwe, usanga ibyo akora nta bwenge ashyiramo, ariho usanga agenda mu muhanda yambaye ubusa, avuga ibiterekeranye cyangwa arwana. Iyo umuntu ashaje nabwo cyangwa afite uburwayi runaka butuma yibagirwa cyangwa ugasanga imitekerereze ye yagabanutse.

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1.Chocolate

Ifasha ubwonko ukwiyongera kw’amaraso atemberamo bufashijwemo na Oxidant yitwa Flavonoids usanga muri Chocolates.

2.Icyayi cy’ikawa

Icyayi cy’ikawa gifasha ubwonko gutekereza ndetse no gukora neza k’ubwonko mu gihe gikwiye.

3.Avoka

Avoka ifasha umuntu gushakisha inzira amaraso anyuramo atembera mu bwonko.

4.Amazi

Niba udashobora gutekereza cyane cyangwa ngo utekereze neza, Amazi niko kamaro amara mu bwonko ko gutuma butekereza igihe kinini ndetse bugatekereza neza.

5.Amafi

Amafi ya salmon, mackerel, tilapia, sardines n’izindi zikungahaye kuri bya binure bya omega-3, birimo DHA (Docosahexaenoic acid).

Iyi DHA mu bwonko ni ingenzi cyane kuko ituma uturandaryi two mu bwonko dukora neza. Twibutseko iyo akarandaryi kamwe kangiritse kadasimburwa.

6.Ubunyobwa

Bwaba ubunyobwa bukaranze, bubisi se cyangwa isosi yabwo ni isoko y’ibinure na vitamini E. Ibyo binure ni ingenzi kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y’umutima. Utabonye ubunyobwa wabusimbuza almond (amande).

7.Inkeri

Inkeri mu moko yazo yose, zaba inkeri zitukura cyangwa izirabura, zifasha ubwonko mu kwibuka no gukora neza. Ibyo zibikora zifasha umubiri gusohora poroteyine zahindutse nk’uburozi zishobora kwangiza imikorere myiza y’ubwonko.

8.Ibishyimbo

Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n’andi moko, biri mu biribwa bikungahaye kuri glucose. Glucose nk’isukari, itera ingufu mu mubiri kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k’igikombe ku munsi karahagije

9.Imboga rwatsi

Imboga zinyuranye nka epinari, broccoli, imbwija, dodo n’izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza homocysteine iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by’umutima, vitamini B9 ibi byose irabirwanya