Aho wasanga vitamini A, B1 na B2

Mu nkuru zatambutse twavuze ku kamaro ka za vitamini zinyuranye uko zigera kuri 13 z'ingenzi (hari n'izitari ingenzi nka Choline ariyo B4, nka F ariyo mvange ya omega-3 na omega-6 n'izindi).

Twashoje tuvuga ko tuzavuga kuri buri yose aho wayisanga, haba ku bimera cyangwa ibikomoka ku matungo. Hari urwenya ruvuga ko wanga kubinyuza mu kanwa bakazabikunyuza mu mutsi (udafashe intungamubiri uri muzima uzihabwa muri serumu warembye), niyo mpamvu ari byiza kurya indyo yuzuye

 

1. 
   

   Vitamini A

   
   

 

Iyi vitamini iboneka mu bikomoka ku matungo, imboga n'imbuto.

Ku bikomoka ku matungo tuyisanga cyane aha hakurikira:

 

• Inyama y'umwijima


• Ifi cyane cyane salmon, king mackerel na tuna


• Amagi atogosheje


• Amavuta y'inka


• Urugimbu

 

Mu mboga n'ibindi bimera tuyisanga ahakurikira:

 

• Ibirayi bitogosheje


• Amashu (atetse)


• Ibitonore n'urunyogwe


• Karoti (zitetse)


• Epinari (salade yazo)


• Poivron (mbisi)

 

Mu mbuto ho tuyisanga:

• Imyembe


• Inkeri


• Amapapayi


• Watermelon


• Amapera


• Intababara (maracuja)

 

 

Aha siho iboneka gusa, ahubwo ni aho iboneka ku bwinshi ugereranyije n'ahandi.

 

2. 
   

   Vitamini B1

   
   

 

Iyi vitamini dore aho tuyisanga

 

• Inyama y'inkoko


• Ifi


• Inyama y'ingurube


• Ubunyobwa


• Urunyogwe (ibitonore by'amashaza)


• Tofu (ikorwa muri soya)


• Umuceri w'ikigina


• Ibishyimbo


• Inzuzi z'ibihaza


• Utubuto twa flax

 

Aya niyo mafunguro wabonamo iyi vitamini ku bwinshi gusa siyo yonyine ahubwo ni ayoboye urutonde kandi byakorohera kubona.

 

3. 
   

   Vitamini B2

   
   

 

Aho ikomoka mu mafunguro ni ahakurikira:

 

• Inyama: cyane cyane inyama z'imihore, ni ukuvuga zidafashe ku magufa, inyama y'umwijima n'impyiko.


• Ubunyobwa: bwaba ubuyobe (ububemba), almond, bwa bundi bwera ku giti kirandaranda ubunyobwa nabwo ni isoko nziza ya vitamin B2.


• Imboga z'icyatsi: muri zo twavuga epinari, imbogeri, isombe, isogi, n'izindi zifite ibara ry'icyatsi


• Amata: nubwo benshi tuziko aduha kalisiyumu ariko burya anaduha vitamini B2 umubiri ukeneye.


• Fromage: yaba fromage igurwa ikoze, yaba amavuta y'inka byoe biguha vitamini B2 kandi ni mu gihe kuko bikomoka ku mata. Itandukaniro ni uko mu gihe 100ml z'amata ziguha 10% za vitamini, 100g za fromage zo ziguha 80% ya vitamini ukeneye ku munsi


• Ibihumyo: bamwe banabyita ibyobo, ibihepfu, n'andi moko nk'imegeri n'intyabire nabyo biduha vitamini B2


• Amagi: benshi tuyaziho ko ari isoko ya poroteyine ariko burya 100g ziduha 30% za vitamini B2 ku munsi.


• Amafi: aya si amafi yose ahubwo ni mafi afitemo amavuta nka mackerel na salmon. N'andi mafi yose ava mu mazi magari


• Soya: soya n'ibiyikomokaho nka tofu nabyo ni isoko nziza y'iyi vitamini


• Amashu: amashu mu moko yayo yose yaba broccoli, kale, chou-fleur n'andi nayo ni isoko ya vitamin B2

 

Nkuko dukomeza kubivuga ibi sibyo gusa bibonekamo iyi vitamini ahubwo nibyo biza ku isonga kandi wabona byoroshye.