Reka twige ku biribwa 'byihariye' (ibiryo bikora neza) biha umutima wawe imbaraga.

Ese wigeze ubona ibinyobwa, amata, n'imigati byanditsweho "inyongeramusaruro"? Cyangwa "yongewemo vitamine D"? Ibi ni byo twita gusa "ibiribwa bikora neza." Mu yandi magambo, ni ibiryo byongewemo mu buryo bw'ubukorano hamwe n'izindi ntungamubiri zigira akamaro ku buzima bwacu, hiyongereyeho intungamubiri zisanzwe muri ibyo biribwa. None se ibi biribwa ni byiza ku buzima bw'umutima wacu? None se, ni izihe ntungamubiri dukeneye koko? Reka tubiganireho birambuye uyu munsi.

Ariko mbere yuko tuvuga kuri ibi biribwa 'bidasanzwe', hari ingeso nziza twese tugomba kwigiramo. Izi ni zo shingiro ry'umutima muzima. Utabikoze neza, kurya ibyo biribwa 'bidasanzwe' ntacyo bizatanga.

• Kurya ibiryo bishya kandi bifite intungamubiri: Shyiramo imbuto, imboga, imboga, ibinyampeke (nk'amasaka, ingano, umuceri w'umukara), n'ibiryo by'amata bifite ibinure bike (nk'amata yawurute) mu ndyo yawe ya buri munsi.
• Imyitozo ngororamubiri: Fata nibura iminota 30 y'imyitozo ngororamubiri iciriritse ku munsi. Gutembera vuba, kwiruka, cyangwa kugendera ku igare ni amahitamo meza.
• Irinde kunywa itabi burundu: Uyu ni umwe mu banzi bakomeye b'umutima.
• Genzura umunyu: Witondere ingano y'umunyu wongera mu biryo byawe.

Iyo umaze kugira ibi bintu by'ibanze akamenyero, kumenya intungamubiri 5 zongewe mu biribwa by'ingirakamaro twavuze mbere bizagufasha cyane mu gutuma umutima wawe urushaho kugira ubuzima bwiza.

Intungamubiri 5 zifasha umutima kugira ubuzima bwiza

Reka turebere hamwe izi ntungamubiri zidasanzwe zongewemo n'uburyo zifasha imibiri yacu.

1. Inshuti magara y'umutima: aside irike ya Omega-3

Ushobora kuba warumvise ibya omega-3. Cyane cyane ubwoko bwa omega-3 bwitwa DHA na EPA ni ingenzi cyane ku mutima wacu.

• Aho iboneka mu buryo busanzwe: Amafi afite amavuta nka salmon, tuna, na mackerel, ndetse n'ingano ntoya iva mu mbuto nka almond, walnuts, na cashews.
• Nk'ibiribwa bikora: Ibi byongewe mu biribwa nka soya, amata, yawurute, amagi, ubwoko bumwe na bumwe bwa makaroni, na margarine.

Si ibi gusa, Omega-3 bivugwa ko ifasha mu kunoza ubuzima bwo mu mutwe, kwibuka, no kugabanya ibyago byo kurwara indwara nka rubagimpande.

2. Ibimera bya Steroli na Stanoli: Bibangamira uburyo Cholesterol Ifata

Ibi ni ibintu karemano bikomoka ku bimera. Mu magambo make, bisa na cholesterol iboneka mu bimera. Ibi kandi tubita "Phytosterols".

• Ahantu hasanzwe habera ibisanzwe:Biboneka mu buryo busanzwe mu mbuto, amavuta y'imbuto, ibishyimbo, imbuto n'imboga.
• Nk'ibiribwa bikora: Ibi biboneka muri margarine, amavuta, ibinyobwa bimwe na bimwe by'imbuto, yawurute, amata, n'utubari two kurya ku isoko.

Ibi bikora mu buryo butangaje cyane. Izi Sterols z'ibimera na Stanols zibuza cholesterol kwinjira mu biryo turya mu mubiri wacu biva mu mara yacu. Kubwibyo, bifasha cyane mu kugabanya urugero rwa cholesterol ya LDL ("mbi") mu maraso yacu. Bivugwa ko iyo ubonye garama 2-3 z'ibi ku munsi, ushobora kugera kuri uyu musaruro.

3. Ni ngombwa mu igogora ry'ibiryo n'umutima: Fibre

Fibre ni intungamubiri twese tuzi, ariko abantu benshi ntibabona ingano ya fibre bakeneye buri munsi.

• Inkomoko isanzwe: imbuto, imboga, imboga, ibinyamisogwe nk'ibishyimbo, amashaza, ibinyampeke byuzuye (ingano, amasaka, sayiri), n'imbuto z'ibinyamisogwe.
• Ibiribwa by'ingirakamaro: Hari ibiryo nk'umugati, waffles, ibinyampeke, n'amata ya soya byongewemo fibre.

Fibre igabanya urugero rwa cholesterol ya LDL ("mbi"), ikagabanya ibyago byo kurwara indwara z'umutima. Ifasha kandi mu igogora no kwirinda impatwe. Fibre ifasha kandi kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.

4. Ntabwo ari iby'amagufwa gusa: Kalisiyumu

Nubwo ijambo kalisiyumu rikunze kuza mu mutwe iyo tuvuze ku menyo n'amagufwa, kalisiyumu nayo ni ingenzi kugira ngo umutima ugire imikorere myiza.

• Inkomoko karemano: Ibiribwa by'amata nk'amata, yawurute, na foromaje. Byongeye kandi, imboga kibisi nka epinari na kale, ibishyimbo, amande, n'imbuto za sesame nabyo birimo kalisiyumu.
• Nk'ibiribwa by'ingirakamaro: Ushobora kubona ibinyobwa by'imbuto, umugati, n'ibikomoka kuri soya birimo kalisiyumu yongewemo.

Kalisiyumu ifasha mu kugumana umuvuduko usanzwe w'umutima. Ni ingenzi kandi mu gutuma amaraso agwa ndetse no kohereza imitsi.

5. Uretse ibyo ubona ku zuba: Vitamine D

Kimwe na kalisiyumu, abantu benshi baba bafite ikibazo cyo kubura vitamine D. Umubiri wacu utanga vitamine D iyo uruhu rwacu ruhuye n'izuba, ariko ntabwo buri gihe biba bihagije.

• Aho biba mu buryo busanzwe: Ingano nto iboneka mu bintu nk'amafi afite amavuta n'umuhondo w'igi.
• Nk'ibiribwa by'ingirakamaro: Amata, yawurute, foromaje, ibinyobwa by'imbuto, ibinyampeke, na margarine byongewemo vitamine D ni byo bikunze kuboneka.

Ubushakashatsi bwagaragaje ko Vitamine D ishobora gufasha mu gukumira umuvuduko ukabije w'amaraso no kwangirika kw'imitsi y'amaraso. Vitamine D nayo ni ingenzi mu gutuma ubudahangarwa bw'umubiri bukomeza gukomera, gukumira kwiheba, no kubungabunga amagufwa meza.

Amaherezo, ikintu cy'ingenzi kurusha ibindi

Nubwo ibi biribwa bifite akamaro bishobora gutuma ubuzima bwacu burushaho gukomera, tugomba kumva ko atari amayobera . Indyo yuzuye, kugira ibiro bizima, ubuzima busanzwe, no kwisuzumisha kwa muganga buri gihe ni ibanga nyaryo ryo kugira umutima muzima.

Niba ushaka kumenya byinshi kuri ibi, cyangwa niba ushaka kumenya intungamubiri umubiri wawe ukeneye n'uburyo bwiza bwo kuzibona, menya neza ko wavugana na muganga wawe . Si ibintu byose ubona mu matangazo bishobora kuba bikubereye. Muganga wawe ni we muntu mwiza wo kukugira inama ku bikubereye, bitewe n'uko ubuzima bwawe bumeze.