Menya byinshi ku bwonko

Ubwonko ni urugingo rukomeye muzigize ikiremwamuntu kuko umuntu atabufite ntacyo yashobora gukora bitewe nuko ubwenge n’intekerezo byose ariho bikorerwa ndetse no bukaba buyobora imikorere y’ikiremwamuntu yose ariko kandi biragoye gusobanukirwa imikorere y’uru rugingo kuko arirwo rufite ingirangingo nyinshi kurenza izindi ngingo zubatse umubiri w’ikiremwamuntu.

Kugirango ubwonko bubashe gukora neza hari ibintu by’ingenzi wakora muri byo twavugamo imyitozo ngorora ngingo, kuruhuka bihagije, gukunda kuganira n’abantu b’ingeri zose, kuzibukira ibiyobyabwenge, kwirinda kunywa isukari nyinshi ndetse no kuboneza imirire. Muri iyi nyandiko tugiye kugaragaza imirire iboneye yafasha imikorere myiza y’ubwonko ikanarinda kwibagirwa bihoraho ndetse ikarinda izindi ndwara zitandukanye zifata ubwonko.

Kugirango ubwonko bubashe gukora neza kandi umuntu agomba kurya indyo yuzuye igizwe n’ibyubaka umubiri, ibitera imbaraga ndetse n’ibirinda indwara.ariko kandi hari ibiribwa biba byihariye mu gufasha ubwonko ibyo nibyo tugiye kugaragaza.

Dore bimwe mu biribwa bifasha ubwonko gukora neza:

Avoka: ni urubuto ruhendutse kandi ruboneka ahantu henshi ikaba ibonekamo vitamine E ifasha mu gusukura, gukora neza k’ubwonko ndetse ikanarinda kurwara indwara ya Alzheimer’s ifata ubwonko igatera kwibagirwa. Si ibyo gusa avoka ikungahaye kuri Vitamin K ndetse na Folate byose bifasha mu kurinda kwibagirwa birinda kandi kunaga kw’amaraso (coagulation du sang)ibi bikarinda stroke.

Ubunyobwa: bukungahaye kuri Vitamin E nk’iriya twabonye muri avoka ubunyobwa bwo bufite umwihariko kuko ari isoko nziza y’ibinure bikaba ingenzi cyane kuko ari nabyo bikoze ubwonko ahanini, ibi binure kandi bitanga ingufu ku bwonko kugirango bubashe gukora neza ndetse biburinde no kunanirwa vuba.

Ibishyimbo: muri rusange bikungahaye kunyubakamubiri bitanga isukari byitwa gilikose(Glucose) itanga ingufu mumubiri cyane ko ubwonko bukenera ingufu nyinshi kurusha ibindi bice by’umubiri iyo uriye ibishyimbo rero birinda ubwonko kunanirwa.
Amafi: afasha mu kubaka uturandaryi two mu bwonko no kudusukura ndetse tukanakora neza

Sezame: zifasha mu kurinda ubwonko ,zigaha imbaraga urwungano rw’imyakura rukoreshwa n’ubwonko, zifasha umuntu gutekereza vuba, zigafasha gukoresha ubwonko cyane butarananirwa nko ku bantu bagira akazi kabasaba gukoresha ubwonko cyane.

Imineke: itera akanyamuneza, irinda umunaniro, irinda uturwara twa mugitondo nk’amavunane, utuma uhorana itoto ikindi nuko ngo kuba ifasha amaraso gutembera neza mu mubiri bituma umwuka wa mwiza wa oxgene duhumeka ugera neza mu bwonko bigatuma bukora neza ikindi kandi umuneke utanga umutuzo mu bwonko ibishobojwe na Vitamin ikungahayeho.

Inkeri: kimwe n’izindi mbuto zitukura ziba zikungahaye kuri vitamin C ifasha ubwonko kuruhuka, gukora neza no kwibuka. Si ibyo gusa inkeri zaba izitukura cyangwa izumukara zifite umwihariko wo gusohora uburozi bushobora gutera ubwonko kunanirwa no kudakora neza.

Amagi: afasha ubwonko guhora bwiteguye gukora neza, ikindi cyiza ku kurya amagi nuko umuhondo w’amagi ukungahaye kuri Choline ifasha mu guhorana akanyamuneza ku bagore batwite ifasha ubwonko bw’abana bari munda gukura no kwiyubaka

Imboga: zitandukanye nk’amashu, imbwija, amashaza, dodo n’izindi zifite amabara y’icyatsi kibisi ziba zikungahaye kuri Vitamin B zitandukanye zikagira n’imimaro itandukanye harimo gufasha ubwonko kutibagirwa vuba ndetse zinatanga ingufu ku bwonko bukabona imbaraga nkenerwa kugirango bubashe gukora neza.

Ikawa: nkuko tubikesha ikinyamakuru authoritynutrition.com gitanga inama ku buzima n’imirire kivuga ko ikawa ari nziza ku bwonko kuko ibufasha muri byinshi harimo gukora neza, kumva uguwe neza, kuburinda indwara zimwe na zimwe, kurinda umunaniro, kuburinda kwibagirwa n’ibindi gusa ikawa ifite umwihariko kuko uba ugomba kuyifata ku rugero rwo hasi cyane cyane ku bagore batwite n’abana bakiri bato kuko iyo yabaye nyinshi biteza ibindi bibazo twavugamo nko kwiheba, kubura ibitotsi n’umuvuduko w’amaraso udasanzwe.

Ibi nibyo biribwa twabashije kwegeraniriza abakunzi bacu badukurikira ushobora kutabibona byose uko ari icumi kuri buri funguro ariko kandi ntiwaburamo na bike ukaba uciye ukubiri na biriya bibazo byose biba byugarije ubwonko mu gihe butitaweho, tubibutseko mu gihe uru rugingo rudafite ubuzima bwiza na nyirarwo ntacyo abasha gukora neza kuko twabonyeko ari rwo ruyobora imikorere yose y’umubiri.

Aho byavuye: -www.foodmatters.com
- authoritynutrition.com

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