Twese twifuza kugira uruhu rwiza, rubengerana kandi rwiza. Ariko uko tugenda dusaza, uruhu rwacu rurangirika bitewe n'ibintu nko kwirukanwa n'izuba, umwanda, n'ibindi. Ushobora kuba warabonye ko abantu benshi ubu bakoresha vitamine zitandukanye n'inyongeramusaruro kugira ngo bakomeze ubuzima bwiza bw'uruhu. Igitekerezo kiri inyuma y'ibi ni ukurinda uruhu binyuze mu kurugaburira imbere, nko kurusiga inyuma. None rero uyu munsi, reka tuganire ku kuri kuri ibi, ese koko dukeneye ibi bintu, n'icyo ukeneye kumenya niba ugiye kubikoresha.
Ni izihe ntungamubiri zifitiye uruhu akamaro?
Mu by’ukuri, vitamine zimwe na zimwe n’intungamubiri zitwa antioxydants bigira akamaro cyane mu gutuma uruhu rwacu rugumana ubuzima bwiza kandi rukeye. Muri make, izi antioxydants ni nk’ibirinda uturemangingo tw’umubiri wacu kwangirika . Kimwe n’abasirikare b’igihugu cyacu, zirinda uturemangingo twacu. Zishobora cyane cyane kugabanya kwangirika k’uruhu bitewe n’izuba.
Tekereza, iyo ugiye ku mucanga ugatwikwa n'izuba ryinshi, uruhu rwawe ruhinduka umutuku gato kandi rugasa n'aho rwatwitswe. Izi antioxydants zifasha kurinda uturemangingo tw'uruhu kwangirika gutya. Reka turebe intungamubiri z'ingenzi cyane ku ruhu.
| Ubwoko bw'ibiryo | Akamaro ku ruhu | Ibi ni ibiryo bisanzwe bisanzwe. |
|---|---|---|
| Vitamine C | Ifasha gukira vuba ibikomere by'uruhu, ifasha gukora kolajeni ikomeza kuba ntoya. Ni antioxydant ikomeye igabanya iminkanyari no kwangirika kw'izuba. | Ifumbire, nectarine, orange, narang, lime, sitrobere, urusenda rw'ifi (urusenda rw'ifi). |
| Vitamine E | Iyi ni antioxydant ikomeye. Iyo ihujwe na vitamine C, igabanya cyane kwangirika kw'izuba ku ruhu. Inafasha kandi kugumana ubushuhe mu ruhu. | Amande, imbuto z'izuba, epinari, broccoli, ubunyobwa. |
| Vitamine A (Vitamine A/Retinol) | Ni ingenzi cyane mu gukura no gusana uturemangingo tw'uruhu. Iki kintu kiboneka kenshi mu mavuta yo kurwanya iminkanyari, cyitwa Retinol. Kinafasha kugabanya ibiheri. | Imboga z'icyatsi kibisi nka karoti, ibijumba, ibihaza, epinari, kale, mango, amagi. |
| Selenium | Iyi ni imyunyu ngugu ifasha uruhu kugumana ububobere. Ubushakashatsi bwagaragaje ko ishobora gufasha mu kurinda kwangirika kw'izuba ndetse na kanseri y'uruhu ku rugero runaka. | Amagi, inkoko, ibihumyo, imbuto z'ibihwagari, cashews. |
| Koenzyme Q10 (CoQ10) | Ni ikintu gisanzwe kiba muri buri turemangingo mu mubiri wacu. Kigenda kigabanuka uko tugenda dusaza. Kifasha guha imbaraga uruhu no kugabanya iminkanyari. | Amafi afite amavuta nka salmon na tuna, inkoko, soya, epinari. |
None se ngomba gufata inyongeramusaruro kuri ibi?
Dore ikibazo cy'ingenzi cyane. Nibyo koko intungamubiri zose zavuzwe haruguru ni nziza ku ruhu rwawe. Ariko se ibyo bivuze ko ugomba kujya muri farumasi ukagura buri gacupa k'izi vitamine ukanywa? Oya, oya rwose.
Amahitamo yawe ya mbere kandi meza agomba kuba indyo yuzuye kandi ifite intungamubiri.
Wibuke ko imibiri yacu idakozwe kugira ngo igaburirwe ibinini na capsules, ahubwo igaburirwa n'ibiribwa bisanzwe. Iyo tubonye izi ntungamubiri mu bimera, imbuto, imboga, n'imbuto twavuze haruguru, ntabwo tuba tubona iyo vitamine gusa, ahubwo tuba tubona n'izindi ntungamubiri amagana z'agaciro, nka fibre. Ni nk'aho ari ipaki yuzuye.
None se inyongeramusaruro ni iki? Mu bihe bimwe na bimwe byihariye, muganga ashobora kukugira inama yo gutanga inyongeramusaruro . Urugero:
- Niba ufite ikibazo cy'imirire mibi: Niba ikintu nk'ikizamini cy'amaraso cyemeza ko udafite vitamine runaka.
- Mu ndwara zimwe na zimwe: Hari indwara zibuza umubiri kwinjiza intungamubiri neza.
- Mu gihe cyo gutwita : Niyo mpamvu ababyeyi batwite bagirwa inama yo gufata inyunganiramirire nka aside folike na feri.
- Abarya ibikomoka ku bimera: Intungamubiri zimwe na zimwe, nka vitamine B12, ntiziboneka mu biribwa bikomoka ku bimera.
Kubera impamvu zidasanzwe nk'izi, ni byiza gufata inyongeramusaruro gusa iyo muganga aguhaye inama .
Hari ingaruka zishobora guterwa no gufata inyongeramusaruro nk'uko bivugwa!
Niba utekereza uti "Vitamine ni nziza ku mubiri, nta kibazo gufata nyinshi cyane," ibyo ni ukwibeshya cyane. Tekereza kuri ibi, no kunywa amazi menshi si byiza. Ni kimwe n'ibi. Kuri buri vitamine na myunyungugu, hari urugero rwiza umubiri wacu ushobora kwihanganira ku munsi.
Kwita cyane kuri vitamine zishonga mu mavuta
Vitamine zigabanyijemo ibice bibiri: zishonga mu mazi (vitamini C na B) n'izishonga mu mavuta (vitamini A, D, E, K). Vitamine zishonga mu mazi zirenze urugero zisohoka mu nkari. Ariko, vitamine zishonga mu mavuta zibikwa mu mubiri.
Bivuze ko iyo ufashe inyongeramusaruro nyinshi nka vitamine A na E, zishobora kwirundanya mu ngingo nk'umwijima zikaba uburozi aho gusohoka mu mubiri byoroshye.
- Gufata vitamine A nyinshi bishobora gutera kuribwa umutwe , kuruka, gutakaza umusatsi no kwangirika k'umwijima. Ibi ni bibi cyane ku bagore batwite.
- Kurya vitamine E cyane bishobora kubangamira inzira yo kuvura amaraso.
- Gufata imyunyu ngugu myinshi nka selenium bishobora gutera indwara zikomeye nko gupfuka umusatsi, inzara zigacika, no kwangiza uturemangingo tw’imitsi.
Ntugatangire gufata imiti igabanya ubukana bw'ibinure bitewe nuko inshuti yawe yabikubwiye, bitewe nuko warebye itangazo rya televiziyo, cyangwa se bitewe nuko wabonye ikintu kuri interineti. Muganga wawe ni we wenyine uzi neza icyo umubiri wawe ukeneye.
None se ni iki twagombye gukora?
Ni byiza gutekereza ku buzima bw'uruhu. Reka tubikore mu buryo bwiza kandi bwizewe.
1. Shyira indyo imbere: Gerageza gushyiramo nibura imbuto n'imboga 5 z'amabara atandukanye mu ifunguro ryawe buri munsi. Rya ibintu nk'imboga z'icyatsi kibisi, imbuto z'ubunyobwa n'amafi.
2. Shaka inama kwa muganga: Niba ufite impungenge ku ruhu rwawe, cyangwa ukeka ko ufite ikibazo cy'imirire mibi, nyamuneka reba muganga w'umuryango wawe (umuganga).
3. Suzuma: Nibiba ngombwa, muganga wawe azagutegeka ibintu nko gupima amaraso.
4. Fata gusa iyo wandikiwe: Fata inyongeramusaruro gusa iyo muganga wawe akundikiye, mu gipimo no mu gihe cyose wandikiwe.
Ese si byiza cyane gukurikiza ubu buryo kuruta gukeka no gufata inyongeramusaruro no kwangiza umubiri?
Ubutumwa bwo kujyana mu rugo
- Ishingiro ryiza ry'uruhu rwiza kandi rurangwa n'umurabyo ni indyo yuzuye kandi itandukanye.
- Antioxydants nka vitamine C, E, A, na selenium ni ingenzi cyane ku buzima bw'uruhu.
- Buri gihe ni byiza kubona izi ntungamubiri mu biribwa bisanzwe nk'imbuto, imboga, n'ibimera kuruta kuzikura mu binini.
- Ntukigere ufata vitamine cyangwa izindi nyongeramusaruro wenyine utabanje kugisha inama muganga. Bishobora kugira ingaruka mbi.
- Niba ufite impungenge ku ruhu rwawe cyangwa imirire yawe, vugana na muganga wawe kandi akugire inama ikwiye.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.