Mu mirire yacu ya buri munsi tugira amafunguro dukunda kumva twarya kenshi hakanabaho ayo tudakunda. Ibi si igitangaza buri wese agira amahitamo ye.
Nyamara ubushakashatsi bukorwa bunyuranye bugaragaza ko hari amafunguro arusha andi kuba meza ku ntungamubiri ndetse kuyarya kenshi bikaba byiza ku buzima bwacu bwa minsi yose.
Ayo mafunguro ni menshi ariko muri iyi nkuru tugiye kuvuga kuri amwe muri yo akunze kuboneka ku buryo bworoshye ku buryo buri wese yabasha kuyabona
Izi mboga zizwiho kuba nziza kuva ku mwana utangiye kurya kugeza ku mukwambwe. Ni imboga utabonamo calories nyinshi nyamara zikaba imboga zitera ingufu mu mubiri. Si ibyo gusa kuko zinakungahaye kuri vitamini A, K na B9.
Kuzirya ushobora kuziteka, kuzikatira kuri salade, kuzivanga mu isombe n’ubundi buryo wabona bukoroheye bwo kuzitekamo.
Bikungahaye ku bisukura umubiri kandi igogorwa ryabyo rigenda buhoro bityo kubirya birinda gusonza bya hato na hato. Bikungahaye ku butare bityo ni ingenzi mu kurwanya indwara zo kubura amaraso. Habonekamo kandi kalisiyumu, poorteyine, fibre, erega biranaryoha.
Uko wabirya kose byaba bitogosheje, bikaranze, ighembe, …
Ubunyobwa buri mu bimera bibonekamo ibinure bya omega-3. si ibyo gusa kuko hanabonekamo vitamini E nziza ku ruhu, umusatsi n’inzara. Si ibyo gusa bibonekamo tuvuze iby’ingenzi
Wabukaranga, wabukoramo isosi, uhitamo ibikunogeye gusa wibuke ko budahabwa umwana utarageza byibuze umwaka
Nubwo benshi bayikoresha mu mutobe aho ivangwa n’inanasi abandi bakayitabaza babuze amaraso ariko beterave ni nziza ku bwonko, kuringaniza umuvuduko w’amaraso, dore ko ikungahaye kuri vitamini B9, C na manyeziyumu
Wayikoramo umutobe, wayihekenya kuri salade, wayikatira ku byo kurya bigiye kwarurwa…
Urubuto rutandukanye n’izindi kuko rwo rubonekamo amavuta mu gihe izindi zibonekamo amasukari. Rukungahaye kuri vitamini 11 muri 13. by’umwihariko kungahaye kuri vitamini E, B6 na B9 ndetse n’ibinure byiza.
Wayirya yonyine, wayishyira kuri salade, ibyokurya bindi…
Shokola ziri mu moko n’amabara anyuranye ariko iyirabura ifite umwihariko wo kuba ikungahaye ku birwanya uburozi mu mubiri, kuwurinda indwara cyane cyane iz’umutima.
Gusa nk’icyo kurya gitunganyirizwa mu ruganda usabwa kurya nkeya. Agapande kamwe cyangwa tubiri ku munsi turahagije
Izi nazo zirimo ibisukura umubiri bikawurinda binawukuramo ibyahinduka uburozi n’ibyatera kanseri. Zibonekamo kandi vitamini C, kalisiyumu n’ubutare.
Wazirya ukwazo cyangwa ukazivanga mu mata ugakora yawurute cyangwa milshake
Izwiho kuba ikirungo nyamara inifashishwa mu kuvura indwara zinyuranye aho izwiho kurwanya bagiteri zinyuranye, kumanura igipimo cya cholesterol no kubyimbura ndetse no kurwanya kubyimbirwa.
Wibuke ko mu kuyiteka idakarangwa ahubwo uyikatira ku byo kurya ugiye kubyarura
Zizwiho kubyimbura, no kurwanya ikura ry’uturemangingo tubyara kanseri. Si ibyo gusa kuko ni isoko nziza ya vitamini C ifasha mu kongerera ingufu ubudahangarwa bw’umubiri
Gusa ni byiza koza amenyo nyuma yo kuzikoresha kubera aside ibonekamo kandi ukirinda kuzirya mu gifu kirimo ubusa
Izi nazo ziyoboye urutonde rw’imboga zikungahaye kuri vitamini C dore ko zinarusha indimu. Si iyi vitamini gusa ibonekamo kuko hanabonekamo imyunyungugu inyuranye na vitamini A
Kuzirya ni ukuzikatira ku mafunguro ugiye kuyarya cyangwa se ukazinyuza mu mavuta akanya gato zikaba imijugwe ukarura ugashyiraho akunyu gacye ukirira.
Nyamara ubushakashatsi bukorwa bunyuranye bugaragaza ko hari amafunguro arusha andi kuba meza ku ntungamubiri ndetse kuyarya kenshi bikaba byiza ku buzima bwacu bwa minsi yose.
Ayo mafunguro ni menshi ariko muri iyi nkuru tugiye kuvuga kuri amwe muri yo akunze kuboneka ku buryo bworoshye ku buryo buri wese yabasha kuyabona
1. Epinari
Izi mboga zizwiho kuba nziza kuva ku mwana utangiye kurya kugeza ku mukwambwe. Ni imboga utabonamo calories nyinshi nyamara zikaba imboga zitera ingufu mu mubiri. Si ibyo gusa kuko zinakungahaye kuri vitamini A, K na B9.
Kuzirya ushobora kuziteka, kuzikatira kuri salade, kuzivanga mu isombe n’ubundi buryo wabona bukoroheye bwo kuzitekamo.
Ibishyimbo
Bikungahaye ku bisukura umubiri kandi igogorwa ryabyo rigenda buhoro bityo kubirya birinda gusonza bya hato na hato. Bikungahaye ku butare bityo ni ingenzi mu kurwanya indwara zo kubura amaraso. Habonekamo kandi kalisiyumu, poorteyine, fibre, erega biranaryoha.
Uko wabirya kose byaba bitogosheje, bikaranze, ighembe, …
3. Ubunyobwa
Ubunyobwa buri mu bimera bibonekamo ibinure bya omega-3. si ibyo gusa kuko hanabonekamo vitamini E nziza ku ruhu, umusatsi n’inzara. Si ibyo gusa bibonekamo tuvuze iby’ingenzi
Wabukaranga, wabukoramo isosi, uhitamo ibikunogeye gusa wibuke ko budahabwa umwana utarageza byibuze umwaka
4. Beterave
Nubwo benshi bayikoresha mu mutobe aho ivangwa n’inanasi abandi bakayitabaza babuze amaraso ariko beterave ni nziza ku bwonko, kuringaniza umuvuduko w’amaraso, dore ko ikungahaye kuri vitamini B9, C na manyeziyumu
Wayikoramo umutobe, wayihekenya kuri salade, wayikatira ku byo kurya bigiye kwarurwa…
5. Avoka
Urubuto rutandukanye n’izindi kuko rwo rubonekamo amavuta mu gihe izindi zibonekamo amasukari. Rukungahaye kuri vitamini 11 muri 13. by’umwihariko kungahaye kuri vitamini E, B6 na B9 ndetse n’ibinure byiza.
Wayirya yonyine, wayishyira kuri salade, ibyokurya bindi…
6. Shokola yirabura
Shokola ziri mu moko n’amabara anyuranye ariko iyirabura ifite umwihariko wo kuba ikungahaye ku birwanya uburozi mu mubiri, kuwurinda indwara cyane cyane iz’umutima.
Gusa nk’icyo kurya gitunganyirizwa mu ruganda usabwa kurya nkeya. Agapande kamwe cyangwa tubiri ku munsi turahagije
7. Inkeri
Izi nazo zirimo ibisukura umubiri bikawurinda binawukuramo ibyahinduka uburozi n’ibyatera kanseri. Zibonekamo kandi vitamini C, kalisiyumu n’ubutare.
Wazirya ukwazo cyangwa ukazivanga mu mata ugakora yawurute cyangwa milshake
8. Tungurusumu
Izwiho kuba ikirungo nyamara inifashishwa mu kuvura indwara zinyuranye aho izwiho kurwanya bagiteri zinyuranye, kumanura igipimo cya cholesterol no kubyimbura ndetse no kurwanya kubyimbirwa.
Wibuke ko mu kuyiteka idakarangwa ahubwo uyikatira ku byo kurya ugiye kubyarura
Indimu
Zizwiho kubyimbura, no kurwanya ikura ry’uturemangingo tubyara kanseri. Si ibyo gusa kuko ni isoko nziza ya vitamini C ifasha mu kongerera ingufu ubudahangarwa bw’umubiri
Gusa ni byiza koza amenyo nyuma yo kuzikoresha kubera aside ibonekamo kandi ukirinda kuzirya mu gifu kirimo ubusa
Poivron
Izi nazo ziyoboye urutonde rw’imboga zikungahaye kuri vitamini C dore ko zinarusha indimu. Si iyi vitamini gusa ibonekamo kuko hanabonekamo imyunyungugu inyuranye na vitamini A
Kuzirya ni ukuzikatira ku mafunguro ugiye kuyarya cyangwa se ukazinyuza mu mavuta akanya gato zikaba imijugwe ukarura ugashyiraho akunyu gacye ukirira.
Dusoze twibutsa ko aya atari yo mafunguro y’ingenzi gusa, ahubwo twafashe 10 muri yo. Naho urutonde ni rurerure
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