Ahakomoka vitamini C, D, E na K

Turakomeje no kuvuga amafunguro anyuranye dusangamo vitamini. Twibutse ko vitamini muri rusange zishinzwe kuturinda indwara aho zongerera umubiri ubudahangarwa, zikingira kanseri, zisukura zivana uburozi mu mubiri ndetse zikanagira uruhare mu gusana ibyangiritse.

 

Vitamini C

Vitamini C initwa kandi ascorbic acid nayo by'umwihariko igira uruhare mu kongerera ingufu ubudahangarwa bw'umubiri aho iwufasha guhangana na za mikorobi cyane cyane twa virusi ndetse ikawufasha mu gihe cy'ubwivumbure.

Amafunguro tuyisangamo y'ingenzi twavuga;

• Poivron cyane cyane itukura (imwe twita icyatsi ni itukura iba itarahishira)


• Amacunga mu moko yayo yose n'indimu


• Amashu mu moko yayo yose yaba chou-fleur, broccoli, brussels sprout, kale, …


• Amapera


• Amapapayi


• Inanasi


• Urusenda


• Imboga cyane cyane epinari, isombe, thym,


• Inkeri


• Karoti, inyanya, …

 

Iyi vitamini muri rusange tuyibona mu mboga no mu mbuto gusa by'umwihariko ibyo ibonekamo bisaba kutabiteka kuko kubiteka birayangiza. Imbuto n'ubundi ntizitekwa gusa binavuze ko ukoze umutobe wazo nawo utawuteka. Imboga nazo bisaba kuzirya nka salade, wanaziteka ukazinyuza ku kariro gacye zikaba imitura, imijugwe.

Vitamini D

Iyi vitamin ifite umwihariko wo kuba umubiri wacu uyikorera iyo ugezweho n’akazuba k’agasusuruko cyangwa se ka kiberinka.

 

Ikibabaje nuko usangwa hafi kimwe cya kabiri cy’abatuye isi batabasha kota aka kazuba, dore ko benshi rirasa bageze ku kazi kandi bakorera aho ritagera, bakakavaho ryarenze. Amasaha y’ikiruhuko nayo akagera izuba rikaze ku buryo kuryitegeza ari ukwiyongerera ibyago byo kurwara kanseri y’uruhu.

 

Gusa inkuru nziza ni uko iyi vitamin y’ingenzi ku menyo n’amagufa hari amafunguro tuyisangamo, bityo kuba utabasha kota ka kazuba ntibugutere impungenge, ahubwo byaba ikibazo n’aya mafunguro utabasha kuyafungura.

 

Amafunguro tuyisangamo twavuga:

 

• Amafi cyane cyane aya salmon, tuna, herring na sardine


• Umuhondo w’igi


• Ibihumyo, ibyobo, ibihepfu, intyabire, imegeri

 

Aya niyo mafunguro wabonamo iyi vitamin ku buryo bw’umwimerere. Icyakora ishobora kongerwa mu bindi nk’amata (inganda ziyongeramo zigiye kuyapfunyika), ibinyampeke, soya, n’imitobe imwe n’imwe. Gusa ibyiza cyane ni ugufata ibifite iyi vitamin ku buryo bw’umwimerere.

Vitamini E

Ubu tugiye kuvuga kuri vitamini E iyi ikaba ingenzi ku bijyanye n'uruhu muri rusange dore ko mu mavuta yisigwa ayo wasanga itarongewemo ari mbarwa. Ndetse ushobora no kubona umwimerere wayo yonyine nk'amavuta cyangwa ibinini binyobwa, ariko uzabikoreshe mu gihe wabyandikiwe na muganga.

Mu mafunguro tuyisangamo twavuga:

• Avoka


• Ibihwagari n'amavuta yabyo


• Ubunyobwa mu moko yabwo yose n'amavuta yabwo


• Amavuta akomoka ku mumere w'ingano


• Amavuta menshi yo guteka iba yongewemo


• Amafi ya salmon, trout


• Imyembe


• Imbuto za kiwi


• Inzuzi z'ibihaza


• Inkeri


• Beterave


• Epinari


• Poivron


• Amashu ya Broccoli

 

Gusa si aha gusa tuyisanga ariko niho iboneka kurenza ahandi.

 

Vitamini K

 

Tugiye gusoreza rero kuri vitamini K, benshi bazi nka vitamini ifasha amaraso kuvura. Utayifite ugakomereka ntabwo amaraso yakama, yakomeza akavaaaa…

 

Mu mafunguro ibonekamo ay'ingenzi twavugamo:

 

• Amashu mu moko yayo yose yaba kale, broccoli, cauliflower (chou-fleur), brussels sprout, n'andi


• Epinari


• Amafi


• Inyama y'umwijima


• Amagi


• Inyama muri rusange


• Ibinyampeke gusa ho iba ari nkeya

 

Iyi vitamini kandi umubiri ushobora no kuyikorera aho ikorerwa mu mara.

 

Aha niho dushoreje ibijyanye na za vitamini, ushaka kureba izindi vitamini ndetse n'akamaro kazo wareba inkuru zacu zatambutse.