Usanga abantu benshi bakunze kwibaza ibyo kurya bifite umumaro cyangwa bishobora kubongerera ubudahangarwa bw’umubiri bakabibura ariko nyamara atari uko bibuze cyangwa se bihenze ahubwo bigaterwa no kutamenya bakaba bategura amafungura atameze neza.

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1.Ubunyobwa

Iyo tuvuga ubwirinzi, ntitwibagirwa vitamini E. Ubunyobwa rero mu bwoko bwabwo bunyuranye bukungahaye kuri iyi vitamin. Icyiza cyayo nuko yo ibikika mu mubiri, bityo ntibisaba ko warya ubunyobwa buri munsi. Kuko ibaye nyinshi nabyo si byiza. Kuburya 2 cyangwa 3 mu cyumweru birahagije.

2.Tangawizi

Iki kirungo gikoreshwa akenshi mu cyayi, inafasha guhangana n’inkorora. Tangawizi rero ikize kuri vitamin C, kandi inarimo capsaicin, izwiho guhangana n’uburibwe bwa karande nk’ubukomoka ku mpanuka cyangwa kanseri.Kuyikoresha bituma ubwo buribwe bugabanuka,bikanatuma ubudahangarwa bw’umubiri bwiyongera.

3.Ipapayi

Buriya mu ipapayi imwe, usangamo 224% za vitamini C ukeneye ku munsi. Iyi vitamini izwiho kurwanya indwara ziterwa na mikorobi, kongerera ingufu umubiri, by’umwihariko kurwanya inkorora n’ibicurane.

4.Tungurusumu

Ubu ahantu henshi basigaye bakoresha tungurusumu ku byo kurya. Kuba tungurusumu yongera ingufu z’abasirikare b’umubiri biva ku kuba ikize kuri allicin, ikinyabutabire kirimo sulfur/soufre. By’umwihariko, tungurusumu ikaba izwiho guhangana n’umuvuduko udasanzwe w’amaraso.

5.Epinard

Izi ni imboga ziboneka henshi gusa benshi bazikoresha mu isombe. Zikize na zo kuri vitamin C. Zinakize kandi kuri beta-carotene, yongera ubudahangarwa bw’umubiri bwo guhangana n’indwara ziterwa na mikorobi. Kuziteka ntizishye cyane bituma vitamin A igumamo ahubwo bikagabanya oxalic acid. Ni imboga nziza kandi ku mwana uri kwiga kurya kuko ibibabi byazo nta dutsi dukomeye tubamo bityo bikoroshya igogorwa, no kuzisya cyangwa kuzinomba bikoroha.

6.Ibyo kurya byo mu bwoko bwa citron

Ibi birimo indimu, icunga na mandarine.Izi mbuto zikungahaye kuri vitamini C kandi izwiho kongera ubwinshi bw’insoro zera. Kuko umubiri wacu utabasha gukora iyi vitamini cyangwa ngo uyibike, bisaba ko buri munsi turya ibyo ibonekamo.

7.Poivron

Poivron cyane cyane izitukura zifite vitamin C ikubye kabiri iboneka mu ndimu cyangwa amacunga. Kuzirya si ukuzikaranga, ushobora kuzikatira ku byo kurya bihiye cyangwa ukayishyira kuri salade. Aha twibutseko izi poivron turya ari icyatsi burya ari iz’umutuku ziba zitarera neza. Kuzirya ari icyatsi ntacyo bihindura ku kamaro.