Usanga abageze mu bugimbi n’ubwangavu aribo bakunze kwibasirwa n’ibiheri byo mu maso (bakunze kwitwa ibishishi) nyamara ubushakashatsi bugaragaza yuko hagati ya 40% na 55% by’abafite imyaka hagati ya 20 na 40 nabo barwara ibiheri.
Bitera ipfunwe kuri bamwe akabona isura ye ntishamaje, abandi nabo ishobora kubarya bitewe n’uburemere bw’indwara.
Nubwo hari imiti yisigwa yagenewe kuvura ibiheri byo mu maso yaba igombera urupapuro rwa muganga n’idasaba urwo rupapuro, nyamara burya n’amafunguro ari mu byagufasha guhangana n’ibyo biheri.
Tugiye kurebera hamwe vitamin n’imyunyungugu usabwa gufata ku bwinshi niba wifuza guhangana n’ibiheri.
Iyi ni vitamin ishinzwe gusukura umubiri aho ituma uturemangingo twapfuye tutaguma gufata ku ruhu dore ko dufunga utwengehu bityo bigatera umubiri kwirwanaho nuko ukabyimba hakaza ibiheri. Iyi vitamin rero kuyifata ku bwinshi bizafasha kurwanya ibiheri.
Tuyisanga mu mboga, imbuto, epinari n’amafi.
Uyu ni umunyungugu ubusanzwe ufasha ubwonko, ubudahangarwa n’imyororokere.
Uretse ibyo rero inafasha mu gusukura uruhu, kurwanya kubyimbirwa no kwirukana imyanda n’uburozi.
Si ibyo gusa kuko inafasha mu gushwanyaguza ikinyabutabire cyitwa P, kikaba gishinzwe ikorwa ry’ibinure iyo ufite stress. Ibi binure nibyo bituma uruhu rwawe rutumagara.
Gusa iyo bibaye byinshi bituma ugira ibiheri niyo mpamvu usanga akenshi abarwara ibiheri baba bafite uruhu ruyaga. Uyu munyungugu ufasha mu kurwanya ibi byose.
Tuyisanga mu nyama z’amatungo arisha cyangwa inkoko zitora (zitagaburirwa ibyo mu nganda), ibishyimbo, ubunyobwa, amata n’ibiyakomokaho, …
Iyi vitamin usabwa kuyitaho cyane niba ushaka guhangana n’ibiheri. Mu mubiri habamo collagen ikaba ishinzwe gutuma uruhu rwawe rugumana isura nziza kandi rukaba rucyeye.
Igabanyuka ryayo rero rigira uruhare runini mu gutuma uruhu rugira ibiheri cyane cyane mu maso. Gufata ibikungahaye kuri vitamin C rero bituma iyi collagen yongera kuba nyinshi mu mubiri.
Iyi vitamin tuyisanga cyane mu mbuto zo mu bwoko bwa citrus (amacunga, indimu, mandarine, …). Tukayisanga muri poivron, imboga n’imbuto zifite ibara ritukura cyangwa se orange.
Uyu nawo ni umunyungugu ufasha mu gusohora imyanda n’uburozi mu mubiri. Mu mubiri habamo enzyme yitwa glutathione ishinzwe kurinda ibiheri no kubyimbirwa kandi kugirango ikore neza ikenera uyu munyungugu wa selenium.
Uretse kandi ibiheri uyu munyungugu unafasha mu kurwanya ibibyimba n’ibisebe byizana.
Tukaba tuwusanga mu magi, Ibishyimbo , ubunyobwa, amashaza, soya, ibihwagari, inzuzi z’ibihaza, amafi n’inyama z’imihore.
Uyu nawo ni undi munyungugu w’ingenzi ukaba nawo ufasha mu kuzamura igipimo cya glutathione mu mubiri. Twabonye ko glutathione irinda ibiheri no kubyimbirwa.
Magnesium kandi inarwanya ibiheri byatewe na stress. Ikaba imanura igipimo cya cortisol ariwo musemburo wa stress. Mu kurwanya stress umubiri urekura magnesium yibitse gusa iyo ari nkeya ntikora akazi kayo neza niyo mpamvu usabwa kuyongera mu byo urya.
Burya inafasha mu ikorwa rya melatonin na serotonin bikaba bituma usinzira neza.
Tuyisanga mu mashu, epinari, amafi, ibitonore, avoka, imineke, ubunyobwa, inzuzi z’ibihaza, urunyogwe
Ibi binure biza ku isonga mu bintu birinda umubiri kubyimbirwa, ari byo bitera ibiheri. Iyo ubyinjije mu mubiri birwanya ibinyabutabire bitera kuzana ibiheri.
Ibi binure bikaba biboneka mu mafi, inzuzi z’ibihaza, ubunyobwa, utubuto twa chia, utwa flax, soya ikaranze, amavuta ya canola, …
Iyi vitamin umwihariko wayo ni ugufungura utwengehu twazibye kandi ikanarinda uruhu rwawe. Ihangana n’ibyangiza uruhu biturutse mu mubiri imbere, ikanatuma uruhu ruhorana ububobere.
Uretse ibyo kandi yo inatuma udukovu dusigara ahavuye ibiheri dusibangana.
Uretse mu mafunguro iyi vitamin ushobora no kuyibona nk’ibinini ndetse n’umuti wisigwa.
Iboneka muri avoka, amande (amavuta n’imbuto), epinari n’amashu....
Usanga benshi bibuka guhangana n’ibiheri nyuma y’igihe kinini ndetse baranarenze igihe cy’ubugimbi n’ubwangavu dore ko baba barabwiwe ko bizikiza. Niyo mpamvu ari byiza kwivuza ibiheri hakiri kare, kandi ukaziikana gufata amafunguro akungahaye mu birwanya bikanavura ibiheri nkuko tumaze kubibona.
Gusa izi ni inama ntizisimbura kujya kwa muganga.
Bitera ipfunwe kuri bamwe akabona isura ye ntishamaje, abandi nabo ishobora kubarya bitewe n’uburemere bw’indwara.
Nubwo hari imiti yisigwa yagenewe kuvura ibiheri byo mu maso yaba igombera urupapuro rwa muganga n’idasaba urwo rupapuro, nyamara burya n’amafunguro ari mu byagufasha guhangana n’ibyo biheri.
Tugiye kurebera hamwe vitamin n’imyunyungugu usabwa gufata ku bwinshi niba wifuza guhangana n’ibiheri.
VITAMINI A
Iyi ni vitamin ishinzwe gusukura umubiri aho ituma uturemangingo twapfuye tutaguma gufata ku ruhu dore ko dufunga utwengehu bityo bigatera umubiri kwirwanaho nuko ukabyimba hakaza ibiheri. Iyi vitamin rero kuyifata ku bwinshi bizafasha kurwanya ibiheri.
Tuyisanga mu mboga, imbuto, epinari n’amafi.
ZINC
Uyu ni umunyungugu ubusanzwe ufasha ubwonko, ubudahangarwa n’imyororokere.
Uretse ibyo rero inafasha mu gusukura uruhu, kurwanya kubyimbirwa no kwirukana imyanda n’uburozi.
Si ibyo gusa kuko inafasha mu gushwanyaguza ikinyabutabire cyitwa P, kikaba gishinzwe ikorwa ry’ibinure iyo ufite stress. Ibi binure nibyo bituma uruhu rwawe rutumagara.
Gusa iyo bibaye byinshi bituma ugira ibiheri niyo mpamvu usanga akenshi abarwara ibiheri baba bafite uruhu ruyaga. Uyu munyungugu ufasha mu kurwanya ibi byose.
Tuyisanga mu nyama z’amatungo arisha cyangwa inkoko zitora (zitagaburirwa ibyo mu nganda), ibishyimbo, ubunyobwa, amata n’ibiyakomokaho, …VITAMINI C
Iyi vitamin usabwa kuyitaho cyane niba ushaka guhangana n’ibiheri. Mu mubiri habamo collagen ikaba ishinzwe gutuma uruhu rwawe rugumana isura nziza kandi rukaba rucyeye.
Igabanyuka ryayo rero rigira uruhare runini mu gutuma uruhu rugira ibiheri cyane cyane mu maso. Gufata ibikungahaye kuri vitamin C rero bituma iyi collagen yongera kuba nyinshi mu mubiri.
Iyi vitamin tuyisanga cyane mu mbuto zo mu bwoko bwa citrus (amacunga, indimu, mandarine, …). Tukayisanga muri poivron, imboga n’imbuto zifite ibara ritukura cyangwa se orange.
SELENIUM
Uyu nawo ni umunyungugu ufasha mu gusohora imyanda n’uburozi mu mubiri. Mu mubiri habamo enzyme yitwa glutathione ishinzwe kurinda ibiheri no kubyimbirwa kandi kugirango ikore neza ikenera uyu munyungugu wa selenium.
Uretse kandi ibiheri uyu munyungugu unafasha mu kurwanya ibibyimba n’ibisebe byizana.
Tukaba tuwusanga mu magi, Ibishyimbo , ubunyobwa, amashaza, soya, ibihwagari, inzuzi z’ibihaza, amafi n’inyama z’imihore.
MAGNESIUM
Uyu nawo ni undi munyungugu w’ingenzi ukaba nawo ufasha mu kuzamura igipimo cya glutathione mu mubiri. Twabonye ko glutathione irinda ibiheri no kubyimbirwa.
Magnesium kandi inarwanya ibiheri byatewe na stress. Ikaba imanura igipimo cya cortisol ariwo musemburo wa stress. Mu kurwanya stress umubiri urekura magnesium yibitse gusa iyo ari nkeya ntikora akazi kayo neza niyo mpamvu usabwa kuyongera mu byo urya.
Burya inafasha mu ikorwa rya melatonin na serotonin bikaba bituma usinzira neza.
Tuyisanga mu mashu, epinari, amafi, ibitonore, avoka, imineke, ubunyobwa, inzuzi z’ibihaza, urunyogwe
OMEGA-3
Ibi binure biza ku isonga mu bintu birinda umubiri kubyimbirwa, ari byo bitera ibiheri. Iyo ubyinjije mu mubiri birwanya ibinyabutabire bitera kuzana ibiheri.
Ibi binure bikaba biboneka mu mafi, inzuzi z’ibihaza, ubunyobwa, utubuto twa chia, utwa flax, soya ikaranze, amavuta ya canola, …
VITAMINI E
Iyi vitamin umwihariko wayo ni ugufungura utwengehu twazibye kandi ikanarinda uruhu rwawe. Ihangana n’ibyangiza uruhu biturutse mu mubiri imbere, ikanatuma uruhu ruhorana ububobere.
Uretse ibyo kandi yo inatuma udukovu dusigara ahavuye ibiheri dusibangana.
Uretse mu mafunguro iyi vitamin ushobora no kuyibona nk’ibinini ndetse n’umuti wisigwa.
Iboneka muri avoka, amande (amavuta n’imbuto), epinari n’amashu....
DUSOZA
Usanga benshi bibuka guhangana n’ibiheri nyuma y’igihe kinini ndetse baranarenze igihe cy’ubugimbi n’ubwangavu dore ko baba barabwiwe ko bizikiza. Niyo mpamvu ari byiza kwivuza ibiheri hakiri kare, kandi ukaziikana gufata amafunguro akungahaye mu birwanya bikanavura ibiheri nkuko tumaze kubibona.
Gusa izi ni inama ntizisimbura kujya kwa muganga.
Ubwiza buraharanirwa
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