Mu mirire yacu usanga bamwe badakunze gukoresha imbuto nubwo baba babizi ko ari nziza ndetse zikaba ingenzi mu kuduha intungamubiri zinyuranye, akarusho zikaba n’ifunguro ritarushya gutegura kuko imbuto ntibisaba kuziteka, uarura uhita urya cyangwa ukazigura uhita wirira nyuma yo kuzisukura.
Benshi bitwaza ko imbuto zihenze abandi bati imbuto se wazirya abana bakarya iki? Nyamara burya imbuto zigenda zigirira akamaro kanyuranye umubiri wacu.
Muri iyi nkuru tugiye kuvuga ku mitobe inyuranye wategura ikagira akamaro kihariye iguha. Aha impamvu tuvuga imitobe ni uko imitobe bidasaba guhekenya, uwukora uhita unywa kandi igifu ntibikigora kuyigogora bityo intungamubiri zirimo ntihagire izitakara na zimwe.
Aha si ukubuza imyaka yawe kwiyongera ahubwo uyu mutobe kuwkukoresha birinda uruhu rwawe kuba rwagaragaza gusaza nko kuzana iminkanyari cyangwa gukanyarara. Stress, imyanda iva mu mubiri, imirasire y’izuba n’imyuka ihumanya ikirere biri muri bimwe bitera uruhu gusaza.
Ibikoresho:
Mu gutegura uyu mutobe usya ibikurikira:
Nyuma yo gusya ushobora kuyungurura cyangwa ukabinywa utayunguruye uhitamo icyo ushaka
Nubwo hari ibindi uzi bifasha mu kwitwara neza mu buriri harimo na shokola ariko siko byose bibasha gukorwamo imitobe. Nyamara kandi hari imboga n’imbuto bizwiho kukongerera akabaraga n’ubushake ndetse no kuzamura ibyiyumviro byawe.
Izo mbuto n’imboga wakoresha ugasya ni:
Niba wumva wacitse intege, uri guhondobera, aho kwihutira kunywa ibinyobwa byongera ingufu ahubwo wafata imboga n’imbuto biseye mo umutobe.
Wakoresha:
Wongeramo amazi kugirango ubashe kubisya neza kandi birekure
Hari abantu bikundira ibiryoshye. Aho kunywa amasukari menshi hari imitobe wategura ukaryoherwa utiriwe wongeramo isukari.
Ibyo gukoresha:
Wongeramo amazi kugeza birekuye bikabasha kuyungururika
Uyu ni umutobe wanywa ubundi ukaba wongereye ingufu ubudahangarwa bwawe kuko ukungahaye kuri vitamini C izwiho gutuma insoro zera ziyongera mu mubiri kandi ni zo basirikare b’umubiri
Wakoresha:
Aha naho wongeramo amazi
Niba wumva udatuje umunabi wagufashe ukeneye umutobe ugufasha kuzamura igipimo cya tryptophan izwiho gutera akanyamuneza.
Ibyo gukoresha:
Niba wariye bikaba bitari kugogorwa neza cyangwa wagize impatwe, uyu mutobe uzagufasha kubasha kugogora neza ibyo wariye
Ibyo gukoresha
Urabisya ugashyiramo amazi nabyo kugirango bibashe kuyungururika.
Si iyi mitobe gusa ifite akamaro ariko ni yo twahisemo aka kanya.
Benshi bitwaza ko imbuto zihenze abandi bati imbuto se wazirya abana bakarya iki? Nyamara burya imbuto zigenda zigirira akamaro kanyuranye umubiri wacu.
Muri iyi nkuru tugiye kuvuga ku mitobe inyuranye wategura ikagira akamaro kihariye iguha. Aha impamvu tuvuga imitobe ni uko imitobe bidasaba guhekenya, uwukora uhita unywa kandi igifu ntibikigora kuyigogora bityo intungamubiri zirimo ntihagire izitakara na zimwe.
Umutobe urinda gusaza
Aha si ukubuza imyaka yawe kwiyongera ahubwo uyu mutobe kuwkukoresha birinda uruhu rwawe kuba rwagaragaza gusaza nko kuzana iminkanyari cyangwa gukanyarara. Stress, imyanda iva mu mubiri, imirasire y’izuba n’imyuka ihumanya ikirere biri muri bimwe bitera uruhu gusaza.
Ibikoresho:
Mu gutegura uyu mutobe usya ibikurikira:
- Agakombe n’igice k’amazi cyangwa amata y’inshyushyu
- Umukamato w’inkeri utazibonye ukoresha maracuja irobo
- Ikibabi kimwe cya sukumawiki (kale) ariko ugakuraho cya kindi cyo hagati gikomeye
- Beterave iringaniye
Nyuma yo gusya ushobora kuyungurura cyangwa ukabinywa utayunguruye uhitamo icyo ushaka
Kwitwara neza mu buriri
Nubwo hari ibindi uzi bifasha mu kwitwara neza mu buriri harimo na shokola ariko siko byose bibasha gukorwamo imitobe. Nyamara kandi hari imboga n’imbuto bizwiho kukongerera akabaraga n’ubushake ndetse no kuzamura ibyiyumviro byawe.
Izo mbuto n’imboga wakoresha ugasya ni:
- Igikombe cy’amata
- Uduti 2 twa seleri nini
- Igice cy’umuneke
- Tangawizi ntoya
- Igisate cya avoka
- Umwenya wuzuye amashyi
Kongera ingufu
Niba wumva wacitse intege, uri guhondobera, aho kwihutira kunywa ibinyobwa byongera ingufu ahubwo wafata imboga n’imbuto biseye mo umutobe.
Wakoresha:
- Concombre imwe nini
- Uduti 8 twa seleri
- Sukumawiki zuzuye amashyi (ubanza kuzikatamo duto)
- Epinari zuzuye amashyi
- Igisate cy’indimu
- Akajumba gato ka tangawizi
Wongeramo amazi kugirango ubashe kubisya neza kandi birekure
Niba ukunda ibiryohera
Hari abantu bikundira ibiryoshye. Aho kunywa amasukari menshi hari imitobe wategura ukaryoherwa utiriwe wongeramo isukari.
Ibyo gukoresha:
- Pome 2
- Uduti 8 twa seleri
- Akayiko gato ka cinnamon
Wongeramo amazi kugeza birekuye bikabasha kuyungururika
Kongera ubudahangarwa
Uyu ni umutobe wanywa ubundi ukaba wongereye ingufu ubudahangarwa bwawe kuko ukungahaye kuri vitamini C izwiho gutuma insoro zera ziyongera mu mubiri kandi ni zo basirikare b’umubiri
Wakoresha:
- Beterave ntoya imwe
- Karoti 3
- Uduti 8 twa seleri
- Ibibabi 3 by’ishu
- Tungurusumu udutete 2
Aha naho wongeramo amazi
Kurwanya stress
Niba wumva udatuje umunabi wagufashe ukeneye umutobe ugufasha kuzamura igipimo cya tryptophan izwiho gutera akanyamuneza.
Ibyo gukoresha:
- Amashyi abiri ya epinari
- Ibibabi 3by’ishu
- Uduti 4 twa seleri
- Karoti 2
Igogorwa
Niba wariye bikaba bitari kugogorwa neza cyangwa wagize impatwe, uyu mutobe uzagufasha kubasha kugogora neza ibyo wariye
Ibyo gukoresha
- Igisate cy’ipapayi
- Ibibabi 3 bya sukumawiki
- Ikibabi 1 cy’ishu
- Tangawizi akajumba gato
- Indimu imwe
Urabisya ugashyiramo amazi nabyo kugirango bibashe kuyungururika.
Si iyi mitobe gusa ifite akamaro ariko ni yo twahisemo aka kanya.
Mugire ubuzima bwiza
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