Dore bimwe mu biribwa bifasha amagufwa kugubwa neza

Amagufwa mazima asobanura umubiri muzima. Amagufwa agira ibibazo bitandukanye harimo kuvunika ndetse no kumungwa. Kwangirika kw’amagufwa bigira ingaruka ku mubiri wose. hari ibiribwa byabugenewe mu rwego rwo kubungabunga amagufwa.

Mu gihe umuntu adafata ifunguro rigizwe n’imyunyu ngungu irimo calicium, potassium, na magnesium, ashobora guhura n’indwara z’amagufwa akiri muto.abahanga mu bijyanye n’imirire myiza bavuga ko iyo umuntu afashe calcium mu ifunguro rya buri munsi kandi iri ku kigero gikwiye bimurinda kuba amagufwa ye yavunika

Amagufwa kandi kugerango akomere umubiri na none ukenera vitamine D, iyi vitamine ntabwo iboneka mu biriribwa ahubwo umuntu ayikura ku zuba nibura ukamara hagati y’iminota 10 na 20 yota izuba.

Ibi biribwa bikurikira byagufasha kubungabunga ubudahangarwa bw’amagufwa:

Ibirayi
Ibirayi ni isoko y’umwimerere kuko byifitemo imyunyu ngugu ya magnesium na potassium, bibaye byiza mu ifunguro rya buri munsi byagombye kubamo.

Imboga zifite ibara ry’icyatsi kibisi kijimye.
Izi mboga zikungahaye ku munyu ngugu witwa calcium ukomeza amagufwa. Urugero: sereri, amashu, n’ibindi.

Amafi
Amafi n’ibiyakomokaho nka sardines, yiganjemo imyunyu ngugu ya calcium, magnesium na potassium. Abahanga mu bijyanye n’imirire myiza bagaragaje ko kurya amafi nibura inshuro ebyiri cyanagwa eshatu ari ingenzi ku magufwa.

Amagi
Umweru w’igi ni ububiko bwa calicium. Niyo mpamvu ari ingenzi kurya nibura igi rimwe ku munsi. Mu igi kandi habamo phosphate ifasha amagufwa gukura. Ku bantu bafite amagufwa ananutse ni ngombwa kurya amagi.

Amata
Amata n’ibiyakomokaho: fromage, yogurt. Kugirango amagufwa yawe akomeze kugira ubuzima bwiza ukwiye kwihatira kunywa amata kuko yiganjemo calcium ku kigero cyiza gihagije umubiri.

Sesame
Intete za sesame zikungahaye ku munyu ngugu wa magnesium na calcium ikaba irwanya ibibazo byose byashaka kwangiza amagufwa mu mubiri w’umuntu.

Ibishyimbo by’umweru (white beans)
Mu bishyimbo by’umweru habamo potassium na iron. Ibi bishyimbo ntibikwiye kubura mu ifunguro ryawe kuko bifite umumaro wo gukomeza amagufwa.

Nta gushidikanya ko imirire myiza ari ngombwa ku buzima bwiza ku magufwa yawe. Aho kugira ngo uhure n’ingorane zirimo kumungwa kw’amagufwa, kuvunagurika kuko adakomeye, ibyiza wafata ingamba zo kubungabunga ubuzima bwawe ufata ifunguro ririmo bimwe bikomeza amagufwa hakiri kare.

Source: naturalfoodseries.com