skol
Kigali

Sobanukirwa ibyo kurya 10 by’ingenzi ku mugore utwite

Ubuzima   Yanditswe na: Rebecca UFITAMAHORO 18 March 2022

Nubwo mu busanzwe akenshi dupfa kurya uko tubonye, ariko burya umugore utwite hari ibyo aba agomba kwitaho no kuzirikana. Ni mu gihe kuko aba agomba kubungabunga ubuzima bw’abantu babiri icyarimwe: ubwe bwite, n’ubw’uwo atwite.

Niba rero utwite cyangwa ubiteganya, hano twaguteguriye ibiribwa 10 by’ingenzi umugore utwite akwiye kurya cyane kurenza ibindi. Si ngombwa ngo kuri buri funguro byose bibonekeho, ariko hagomba kugira ibiboneka.

Ibyo kurya by’ingenzi ku mugore utwite

1.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.

Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri we gakozwe na poroteyine. Si ibyo gusa kuko nawe mugore utwite ucyeneye poroteyine nyinshi.

Uretse kandi ibyo, tunasangamo choline, ikaba izwiho gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zafata urutirigongo.

Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi. Icyakora iyo ugira ikibazo kuri cholesterol wajya urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni atogosheje gusa.

2. 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.

3. Ibishyimbo

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.

Ikindi kandi nuko bikize kuri vitamini C, fibre na vitamini B9.

5. 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)

6. 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.

7. Yawurute

Yogurt ni isoko nziza ya calcium, ikaba ingenzi ku mugore utwite. Iyo udafungura ibikungahaye kuri calcium, iyo winjije nkeya yose yigira mu gutunga umwana, bityo ukaba wagira ikibazo mu magufa. Intego nyamukuru mu gihe utwite ni ugushaka ibitunga umwana utwite ariko utabangamiye ubuzima bwawe bwite. Calcium rero izafasha amagufa yawe, inatume urutirigongo rw’umwana wawe rukomera.

8. 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.

9. 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.

10. 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.

SOURCE: UMUTIHEALTH

Author : Rebecca UFITAMAHORO

Ibitecyerezo

  • Who are you?

    Amategeko n'amabwiriza birkurikizwa


Inzindi nkuru

Menya amakosa umukobwa utarashaka ashobra gukora bikamuviramo...

Abakobwa batarashaka abagabo, benshi bakunze kubafata nk’abantu babeshya...
29 April 2022 0

Huye: Umugabo arashinjwa kwica umugore we utwite amukubise...

Mu Karere ka Huye, umurenge wa Kigoma umugabo w’imyaka 40 akurikiranweho...
26 April 2022 0

MINEMA yagaragaje imibare y’abahitanywe n’ibiza by’imvura n’icyo iri...

Mu ijoro ryo kuwa 23 Mata 2022 haguye imvuya ikabije ndetse yangiza byinshi...
25 April 2022 0

Burera: Umubyeyi ukekwaho kwiyicira umwana yafashwe

Nyirandegeya Vestine wo mu kigero cy’imyaka 22, wo mu Kagari ka Runoga mu...
23 April 2022 0

Menya ibintu 7 umugabo ugukunda by’ukuri adashobora kugukorera

Mu rukundo habamo ibintu byinshi rimwe na riwe hakaho no kwibeshya ko waba...
20 April 2022 0

Menya inzozi za buri mukobwa wese witegura gushyingirwa

Abakobwa bitegura gushyingirwa hari ibintu bahurizaho baba batekerezo...
19 April 2022 0