Ntawe utifuza uruhu rwiza ni nayo mpamvu twisiga amavuta anyuranye, abandi bakitabaza abaganga b’uruhu mu gihe babonye impinduka ku ruhu rwabo.
Nyamara nkuko duhora tubivuga turi ibyo turya. Bivuze ko n’uruhu rwacu ruba rwiza cyangwa rubi rimwe na rimwe bitewe n’amafunguro dufata.
Amafunguro dufata abonekamo intungamubiri zinyuranye muri zo harimo vitamini. Vitamini zigira akamaro ahanyuranye ku mubiri wacu, hari izongera ubudahangarwa, izirinda inyama zo mu nda, iziturinda kanseri, ndetse burya hanabaho vitamini z’ingenzi ku ruhu. Izo ni vitamini zizwiho kuba zifasha mu kurinda uruhu gusaza, kwangirika, gukanyarara, kugira ibiheri se, gusatagurika n'ibindi bibazo binyuranye. Ni zo tugiye kuvugaho muri iyi nkuru.
Iyi vitamin ikora nk’isukura umubiri iwukuramo uburozi n’imyanda nuko byagera ku ruhu ikarufasha kutagira iminkanyari. Ni vitamin ushobora gusanga yongerwa mu mavuta yo kwisiga ariko kandi inaboneka mu byo turya cyane cyane imbuto n’imboga. Iboneka mu birayi, karoti, epinari, imyembe, avoka ndetse tunayisanga mu mata, amagi n’inyama n’ahandi hanyuranye.
Iyi vitamin initwa kandi niacin ni vitamin iboneka mu mafunguro anyuranye yaba akomoka ku bimera ndetse no ku matungo. Uretse kuba ari vitamin y’ingenzi ku ruhu ni na vitamin y’ingenzi ku bwonko n’urwungano rw’imyakura ndetse n’insoro z’amaraso.
Iyi vitamin ku ruhu ikaba ifasha mu kurinda uruhu gusaza imburagihe, ndetse ifasha uruhu gucya. Amavuta uzabona ko arimo niacinamide, uzamenye ko yongewemo ibifitanye isano n’iyi vitamin.
Mu mafunguro tukaba tuyisanga mu bihumyo, inyama y’inkoko, inyama z’inka zitunzwe no kurisha, urunyogwe, ubunyobwa, ifi, inyama y’umwijima, avoka n’ahandi.
[caption id="attachment_236" align="alignnone" width="1000"]
Aha wahakura vitamini B5[/caption]
Iyi vitamin kandi yitwa pantothenic acid cyangwa panthenol. Ku ruhu akamaro kayo k’ingenzi ni ukururinda kumagara no kurinda kurwara umwera. Iyi vitamin ikaba ibuza ko uruhu rutakaza amazi ndetse ikanaba ingenzi mu gufasha uruhu gukomeza kurinda umubiri ibyawinjiramo binyuze mu ruhu.
Mu mafunguro tuyisanga mu nyama y’inkoko, avoka, impeke zuzuye (amasaka, ibigori, ingano ...), umuhondo w’igi, inyama y’umwijima, amashu, ubunyobwa n’ahandi.
[caption id="attachment_241" align="alignnone" width="700"]
Aho wasanga folic acid[/caption]
Iyi vitamin kandi initwa folate cyangwa folic acid akenshi tuyiziho koi fatwa n’abagore batwite kuko ari ingenzi mu mikurire y’umwana. Umwihariko wayo ni uko igira uruhare mu gukorwa k’uturemangingofatizo dushyashya. Ku ruhu akamaro k’iyi vitamin ni ugufasha ikorwa rya collagen bituma uruhu rugira ireme, rukomera.
Mu mafunguro iboneka muri avoka, amagi, amashu, imboga rwatsi, amacunga, beterave …
[caption id="attachment_221" align="alignnone" width="1000"]
Vitamini C iboneka cyane mu mbuto[/caption]
Iyi vitamin ifite umwihariko wo gufasha umubiri wacu kongerera ingufu ubudahangarwa. Ku ruhu ifatanya na vitamin B9 mu ikorwa rya collagen no gutuma uruhu rugira ireme, rugakomera. Inarinda kandi uruhu kuba rwakangizwa n’imyanda iturutse mu mubiri imbere ndetse inarinda uruhu kwangizwa n’izuba.
Mu mafunguro tuyisanga mu macunga, indimu, poivron, amashu, inyanya n’izindi mboga zinyuranye.
[caption id="attachment_238" align="alignnone" width="750"]
Vitamini D ntiva ku kazuba gusa[/caption]
Kota akazuba k’agasusuruko cyangwa ka kiberinka iminota 15 bituma umubiri wawe ubasha gukora iyi vitamin. Nyamara burya hanabaho amafunguro abonekamo iyi vitamin nk’ibihumyo, amagi, n’amafi. Iyi vitamin ku ruhu irurinda indwara zaruzaho zirimo ibisebe byizanye, izindi ndwara z’uruhu kandi irurinda kumagara aho ifatanya na sebum (ibinure biba mu ruhu bituma ruyaga iyo ruhuye n’izuba) mu gutuma uruhu rugira amavuta yarwo. Gusa izuba ry’igikatu ryangiza imikorere yabyo niyo mpamvu usabwa kuryirinda kuko ryanagutera kanseri y’uruhu.
[caption id="attachment_224" align="alignnone" width="490"]
Amafunguro wasangamo vitamini E[/caption]
Iyi vitamin yo ifite umwihariko kuko irarurinda, yaba iminkanyari, indwara zituruka ku miyege, kururinda ibiheri n’ibishishi kandi ituma ugira uruhu rucyeye pe. Kimwe na vitamin C kandi nayo igira uruhare mu kongera ubudahangarwa no gusohora uburozi mu mubiri. Kuri ubu biragoye kuba wabona amavuta yo kwisiga itongewemo, ndetse ubu hanaboneka amavuta akoze muri iyi vitamin gusa, n’ibinini bikoze muri yo. Ibi byose ni ukugufasha kugira uruhu rwiza kandi rucyeye.
Mu byo turya tuyisanga mu bunyobwa, utubuto nka sezame, ibihwagari, almond, inzuzi z’ibihaza, amavuta ava ku bimera (aya dutekesha), imbuto n’imboga.
[caption id="attachment_239" align="alignnone" width="800"]
Vitamini K wayisanga hano[/caption]
Iyi vitamin tuyiziho ko ifasha amaraso kuvura vuba (gukama) iyo ukomeretse cyangwa uri kuva imyuna n’andi maraso ashobora kuva bitewe n’impamvu zinyuranye. Bivuze ko ku ruhu ifasha mu kurusana iyo rwakomeretse ndetse ikanakurinda gutakaza amaraso menshi. Si ibi gusa kuko inarinda ibibara bishobora kuza ku ruhu, indwara y’imitsi yiboheranya bikagaragara, inkovu ndetse inarinda kuzana amaribori adafite gahunda (menshi kandi aryana).
Amafunguro tubonamo iyi vitamin ni amashu mu moko yayo yose, amata, avoka, inyama y’umwijima n’ahandi hanyuranye.
Kugirango ugire uruhu rwiza kandi rucyeye ntibigarukira ku kurya ibirufasha kuba rwiza ahubwo binasaba kwirinda ibirwangiza. Umwanzi wa mbere w’uruhu rwawe ni izuba ry’igikatu hagakurikiraho ibyo urusiga bitari byiza by’umwihariko amavuta arimo hydroquinone (kuri ubu basigaye biyandikiraho HQ gusa, cyangwa quinol cyangwa se benzene diol, aya yose akaba amazina avuga hydroquinone; nubibona ku mavuta uzamenye ko ari hydroquinone bavugaga), ubukonje bukabije ndetse n’ibindi byose byarwangiza.
Ibi nubyirinda, ubundi ukirira amafunguro abonekamo izi vitamin uzaba uri kujya mu mubare w’abafite uruhu rwiza kandi rw’umwimerere.
Nyamara nkuko duhora tubivuga turi ibyo turya. Bivuze ko n’uruhu rwacu ruba rwiza cyangwa rubi rimwe na rimwe bitewe n’amafunguro dufata.
Amafunguro dufata abonekamo intungamubiri zinyuranye muri zo harimo vitamini. Vitamini zigira akamaro ahanyuranye ku mubiri wacu, hari izongera ubudahangarwa, izirinda inyama zo mu nda, iziturinda kanseri, ndetse burya hanabaho vitamini z’ingenzi ku ruhu. Izo ni vitamini zizwiho kuba zifasha mu kurinda uruhu gusaza, kwangirika, gukanyarara, kugira ibiheri se, gusatagurika n'ibindi bibazo binyuranye. Ni zo tugiye kuvugaho muri iyi nkuru.
VITAMINI A
[caption id="attachment_219" align="aligncenter" width="602"]
Amwe mu mafunguro wasangamo vitamini A[/caption]
Iyi vitamin ikora nk’isukura umubiri iwukuramo uburozi n’imyanda nuko byagera ku ruhu ikarufasha kutagira iminkanyari. Ni vitamin ushobora gusanga yongerwa mu mavuta yo kwisiga ariko kandi inaboneka mu byo turya cyane cyane imbuto n’imboga. Iboneka mu birayi, karoti, epinari, imyembe, avoka ndetse tunayisanga mu mata, amagi n’inyama n’ahandi hanyuranye.
VITAMINI B3
[caption id="attachment_234" align="alignnone" width="560"]
Aho dusanga vitamini B3[/caption]
Iyi vitamin initwa kandi niacin ni vitamin iboneka mu mafunguro anyuranye yaba akomoka ku bimera ndetse no ku matungo. Uretse kuba ari vitamin y’ingenzi ku ruhu ni na vitamin y’ingenzi ku bwonko n’urwungano rw’imyakura ndetse n’insoro z’amaraso.
Iyi vitamin ku ruhu ikaba ifasha mu kurinda uruhu gusaza imburagihe, ndetse ifasha uruhu gucya. Amavuta uzabona ko arimo niacinamide, uzamenye ko yongewemo ibifitanye isano n’iyi vitamin.
Mu mafunguro tukaba tuyisanga mu bihumyo, inyama y’inkoko, inyama z’inka zitunzwe no kurisha, urunyogwe, ubunyobwa, ifi, inyama y’umwijima, avoka n’ahandi.
VITAMINI B5
[caption id="attachment_236" align="alignnone" width="1000"]
Aha wahakura vitamini B5[/caption]Iyi vitamin kandi yitwa pantothenic acid cyangwa panthenol. Ku ruhu akamaro kayo k’ingenzi ni ukururinda kumagara no kurinda kurwara umwera. Iyi vitamin ikaba ibuza ko uruhu rutakaza amazi ndetse ikanaba ingenzi mu gufasha uruhu gukomeza kurinda umubiri ibyawinjiramo binyuze mu ruhu.
Mu mafunguro tuyisanga mu nyama y’inkoko, avoka, impeke zuzuye (amasaka, ibigori, ingano ...), umuhondo w’igi, inyama y’umwijima, amashu, ubunyobwa n’ahandi.
VITAMINI B9
[caption id="attachment_241" align="alignnone" width="700"]
Aho wasanga folic acid[/caption]Iyi vitamin kandi initwa folate cyangwa folic acid akenshi tuyiziho koi fatwa n’abagore batwite kuko ari ingenzi mu mikurire y’umwana. Umwihariko wayo ni uko igira uruhare mu gukorwa k’uturemangingofatizo dushyashya. Ku ruhu akamaro k’iyi vitamin ni ugufasha ikorwa rya collagen bituma uruhu rugira ireme, rukomera.
Mu mafunguro iboneka muri avoka, amagi, amashu, imboga rwatsi, amacunga, beterave …
VITAMINI C
[caption id="attachment_221" align="alignnone" width="1000"]
Vitamini C iboneka cyane mu mbuto[/caption]Iyi vitamin ifite umwihariko wo gufasha umubiri wacu kongerera ingufu ubudahangarwa. Ku ruhu ifatanya na vitamin B9 mu ikorwa rya collagen no gutuma uruhu rugira ireme, rugakomera. Inarinda kandi uruhu kuba rwakangizwa n’imyanda iturutse mu mubiri imbere ndetse inarinda uruhu kwangizwa n’izuba.
Mu mafunguro tuyisanga mu macunga, indimu, poivron, amashu, inyanya n’izindi mboga zinyuranye.
VITAMINI D
[caption id="attachment_238" align="alignnone" width="750"]
Vitamini D ntiva ku kazuba gusa[/caption]Kota akazuba k’agasusuruko cyangwa ka kiberinka iminota 15 bituma umubiri wawe ubasha gukora iyi vitamin. Nyamara burya hanabaho amafunguro abonekamo iyi vitamin nk’ibihumyo, amagi, n’amafi. Iyi vitamin ku ruhu irurinda indwara zaruzaho zirimo ibisebe byizanye, izindi ndwara z’uruhu kandi irurinda kumagara aho ifatanya na sebum (ibinure biba mu ruhu bituma ruyaga iyo ruhuye n’izuba) mu gutuma uruhu rugira amavuta yarwo. Gusa izuba ry’igikatu ryangiza imikorere yabyo niyo mpamvu usabwa kuryirinda kuko ryanagutera kanseri y’uruhu.
VITAMINI E
[caption id="attachment_224" align="alignnone" width="490"]
Amafunguro wasangamo vitamini E[/caption]Iyi vitamin yo ifite umwihariko kuko irarurinda, yaba iminkanyari, indwara zituruka ku miyege, kururinda ibiheri n’ibishishi kandi ituma ugira uruhu rucyeye pe. Kimwe na vitamin C kandi nayo igira uruhare mu kongera ubudahangarwa no gusohora uburozi mu mubiri. Kuri ubu biragoye kuba wabona amavuta yo kwisiga itongewemo, ndetse ubu hanaboneka amavuta akoze muri iyi vitamin gusa, n’ibinini bikoze muri yo. Ibi byose ni ukugufasha kugira uruhu rwiza kandi rucyeye.
Mu byo turya tuyisanga mu bunyobwa, utubuto nka sezame, ibihwagari, almond, inzuzi z’ibihaza, amavuta ava ku bimera (aya dutekesha), imbuto n’imboga.
VITAMINI K
[caption id="attachment_239" align="alignnone" width="800"]
Vitamini K wayisanga hano[/caption]Iyi vitamin tuyiziho ko ifasha amaraso kuvura vuba (gukama) iyo ukomeretse cyangwa uri kuva imyuna n’andi maraso ashobora kuva bitewe n’impamvu zinyuranye. Bivuze ko ku ruhu ifasha mu kurusana iyo rwakomeretse ndetse ikanakurinda gutakaza amaraso menshi. Si ibi gusa kuko inarinda ibibara bishobora kuza ku ruhu, indwara y’imitsi yiboheranya bikagaragara, inkovu ndetse inarinda kuzana amaribori adafite gahunda (menshi kandi aryana).
Amafunguro tubonamo iyi vitamin ni amashu mu moko yayo yose, amata, avoka, inyama y’umwijima n’ahandi hanyuranye.
DUSOZA
Kugirango ugire uruhu rwiza kandi rucyeye ntibigarukira ku kurya ibirufasha kuba rwiza ahubwo binasaba kwirinda ibirwangiza. Umwanzi wa mbere w’uruhu rwawe ni izuba ry’igikatu hagakurikiraho ibyo urusiga bitari byiza by’umwihariko amavuta arimo hydroquinone (kuri ubu basigaye biyandikiraho HQ gusa, cyangwa quinol cyangwa se benzene diol, aya yose akaba amazina avuga hydroquinone; nubibona ku mavuta uzamenye ko ari hydroquinone bavugaga), ubukonje bukabije ndetse n’ibindi byose byarwangiza.
Ibi nubyirinda, ubundi ukirira amafunguro abonekamo izi vitamin uzaba uri kujya mu mubare w’abafite uruhu rwiza kandi rw’umwimerere.
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