BAZA MUGANGA

Hari abantu bafata ubuki nk’ikintu kibonekamo uburyohe buhebuje nyamara hari ibindi ubuki bushobora kudufasha mu buzima bwacu bwa buri munsi. 1.    Bushora kukuvura udusebe two mu kamwa no mu mara. Kunywa amata n’utuyiko tubiri tw’ubuki kabiri ku munsi bizagufasha gukemura iki kibazo, 2.    Kugabanya umuvuduko w’amaraso na choresterol mbi. Kunywa amazi n’akayiko k’ubuki ukabikora buri munsi bishobora kugufasha gukemura iki kibazo, 4.    Gukiza igisebe. Gusiga ubuki ku gatambaro ugashyira ku gisebe bifasha kuba kitazamo amashyira ndetse kikanakira vuba. 5.    Ngo nanone ku bantu bafite indwara zitazwi cyangwa se zidakira bajya bakunda gufata amafunguro arimo ubuki ngo kuko byabafasha kuba bakoroherwa n’izo ndwara. Kuba ubuki rero bushobora kugira umumaro nk’uyunguyu bubikesha ko buba bwakozwe hakusanyizwe ibyo inzuki ziba zakuye ku ndabo zitabarika, ndetse no ku bimera bitandukanye biba byivanzemo imi...

Avoka nk’ikiribwa gifitiye akamaro umubiri wacu bitewe no kuba ikungahaye ku mavitamine nka A, B, C na K, usanga hari bamwe batacyitaho cyane cyane aho abagabo benshi bakunda kuvuga ko ari ikiribwa cyagenewe abana n’abagore, mu gihe mu bihugu byateye imbere ari nkitegeko ko buri mafunguro hagomba kuba hongeweho ibikomoka kuri Avoka. Akaba ari yo mpamvu tugira ngo turebere hamwe icyo ishobora kumarira umubiri wacu.  1. Ifasha umutima gukora neza hakoreshejwe vitamine B6 na vitamine E dusanga muri iki kiribwa. 2. Igabanya ikigero cya “cholesterol” mbi: ubushakashatsi bwakozwe mu kureba ibigabanya cholesterol mu maraso bwagaragaje ko 17% byabongeraga Avoka ku mafunguro yabo bagabanukiwe na cholesterol mbi mu maraso yabo ku rugero rufatika. 3. Irinda ihindagurika ry’umuvuduko w’amaraso bitewe n’uko ikungahaye kuri Potasiyumu. 4. Ifasha umuntu kugira amaso mazima bitewe nuko ikungahaye kuri carotenoid ifasha mu kurinda imitsi ifasha ijisho mu gihe umuntu arihinduk...

Inkeri ni utubuto duto dutukura cyane, turyohera kandi duhumura neza twera ku gihingwa gifite indabo z’umweru. Inkeri ziba mu bwoko bw’imbuto zifite utubuto duto cyane twinshi (muri uyu muryango izindi zizwi ni Blueberry na Raspberry), zera cyane mu bice bibamo ubukonje. Inkeri zishobora kuribwa zonyine cg se zigakoreshwa mu bundi buryo; mu mata, umutobe, ice cream cg keke. Inkeri zikoreshwa mu gukora imibavu, bombo zitandukanye, utuvuta two ku munwa n’ibindi.   Akamaro k’inkeri ku buzima Inkeri ziha umubiri imbaraga nke (muri garama 100 z’inkeri habamo calorie 32) zifite ibinure bike cyane 0.3g ariko zikungahaye ku zindi ntungamubiri, vitamini zitandukanye n’imyunyu ngugu. Inkeri zigisarurwa cg zimaze igihe gito ni isoko ikomeye ya vitamini C (muri garama 100 z’inkeri usangamo ingana na 58.8mg ni ukuvuga 98% ya vitamini C umubiri ukenera ku munsi). Kurya imbuto zikungahaye kuri vitamini C biha umubiri ubushobozi bwo kurwanya indwara zituruka kuri mikorobe ...

Pome ni imwe mu mbuto zamamaye cyane kandi zizwiho kugira intungamubiri cyane, yaba ari ku bantu basanzwe cg abakora imyitozo ngorora mubiri. Uru rubuto ruzwiho uburyohe bwihariye ruzwiho kurinda ubuzima cyane no guha umubiri ubwirinzi ku ndwara zitandukanye ariho havuye imvugo rusange “pome imwe ku munsi ikurinda kwa muganga” Akamaro ka pome ku buzima Pome nubwo zikennye ku byongera imbaraga, zikize kuri fibre birinda kwiyongera kw’amavuta mabi mu mubiri. Fibre zirinda amara kuba yakwangizwa n’ibintu bibi twagereranya n’uburozi bushobora kwinjiramo Vitamini C uretse gufasha ubwirinzi bw’umubiri inagira uruhare mu kurinda indwara z’umutima no kurwanya kuribwa mu ngingo. Ibyo ugomba kuzirikana Mu mihingire ya Pome, hakunzwe gukoreshwa imiti irinda udusimba twonona ibihingwa; kubera ingaruka zaterwa n’ubwandure bwa Pome mu gihe isarurwa, mbere yo kuyirya ugomba kuyironga neza mu mazi menshi.  

Ubunyobwa tugiye kuvuga hano ni ubwitwa arachides mu gifaransa, bukitwa peanuts mu cyongereza. Gusa hariho ibindi byitwa ubunyobwa nka cashew nuts, almonds n’ utundi kandi intungamubiri zirimo inyinshi bizihuriraho. Ubunyobwa buribwa bukaranze, wabukoramo isupu, ndetse hari n’ababuhekenya ari bubisi. Akamaro ku buzima Ubunyobwa ni isoko ya za aside zo mu bwoko bwa omega-3. Muri zo twavuga linoleic acid, alpha-linoleic acid, eicosapentaneonic acid, n’izindi. Izi aside zose zizwiho kurinda kubyimbirwa no kuribwa, kugabanya ibyago byo kugira umuvuduko ukabije w’amaraso, indwara z’umutima, kanseri y’amabere, iy’amara n’iya prostate, izi aside kandi zinarinda rubagimpande, indwara y’ibisazi (Schizophrenia), iyo kwibagirwa (Alzheimer’s disease), no kudatuza. Ubunyobwa bukaranze ni isoko nziza ya zinc. Uyu mwunyungugu ugirira akamaro abagabo n’abagore nubwo akamaro kayo kaboneka cyane ku bagore kurenza abagabo. Zinc ifasha umubiri kwirinda ibyuririzi n’izindi mikorobe zi...

Indimu, urubuto rw’ingenzi ku buzima. Kenshi ujya ubona abantu banywa amazi arimo indimu kuko izwiho kuba ifasha ku bantu bashaka kugabanya ibiro, tugiye kurebera hamwe iyindi mimaro aya mazi arimo indimu agira ku mubiri. Ni iki aya mazi afasha umubiri? Indimu ubwayo ikungahaye cyane kuri vitamini C na za B nyinshi, ikize ku butare, manyesiyumu, kalisiyumu, fibre na potasiyumu. Kubera indimu ishobora kwangiza ishinya yawe, ndetse ikaba yakwangiza amenyo yawe ni byiza kutayirya yonyine kenshi. Biba byiza gufata indimu ukayishyira mu mazi y’akazuyazi (uretse ko n’andi wayakoresha) Dore akamaro bigirira umubiri : Afasha mu igogorwa ry’ibiryo no gusukura urwungano ngogoz i. Ku bantu bagira ikibazo cyo gutinda kw’ibiryo mu nda bakumva batumbye, ikirungurira, cg gutura imibi cyane uyu ni umuti mwiza cyane Asukura umubiri wawe muri rusange. Niba ushaka gusohora imyanda n’ubundi burozi bwangiza ingingo zawe uyu ni umuti w’ibanze, k Aya mazi aha umubiri wawe ubudahangarwa buh...

Amagi Amagi ari mu byo turya bitugezaho intungamubiri zinyuranye kandi nyinshi. Gusa anavugwaho byinshi binyuranye, nk’umubare utagomba kurenza mu cyumweru, n’ibindi byinshi tugiye kureba. Amagi afite vitamini nyinshi n’imyunyungugu inyuranye bikaba bikenerwa kugira tugire indyo yuzuye. Tugiye kurebera hamwe intungamubiri dusanga mu igi n’akamaro ka buri imwe mu mubiri wacu Amagi akungahaye ku ntungamubiri zitandukanye  Vitamini A: iyi izwiho kurinda uruhu, ubudahangarwa bw’umubiri ikanafasha amaso kureba neza. Ubu abana bayihabwa nk’igitonyanga mu kubarinda ubuhumyi mu hazaza Vitamini B2: ifasha mu ikorwa ry’ingufu umubiri ukoresha, mu ikorwa z’insoro zitukura, ubuzima bw’amaso n’imikorere y’urwungano rw’imyakura Vitamini B12: nayo ifasha mu ikorwa ry’ingufu, mu budahangarwa bw’umubiri, insoro zitukura n’imikorere y’ubwonko Vitamini B5: iyi ifasha mu ikorwa ry’ingufu n’imikorere myiza y’ubwonko Vitamini D: iyi izwiho gufasha mu gukomera kw’amagufa n’amenyo ik...

Soya  Soya ibarirwa mu binyamisogwe ikaba ikiribwa gifite intungamubiri zinyuranye kandi nyinshi. Ku bantu badakunda cg badashobora kurya inyama, soya ni imvano nziza y’ibyo umubiri ukura mu nyama, iki nicyo gituma benshi bayigereranya n’inyama. Ni mu gihe kuko uretse vitamini B12 iboneka mu bikomoka ku matungo; ibindi byose wakura mu nyama wabisanga no muri soya ndetse by’umwihariko yibitseho poroteyine zikubye 3 iziba mu nyama. Muri soya dusangamo: Intungamubiri arizo:poroteyine, ibitanga ingufu, fibre, n’amasukari atari menshi (ntacyo yatwara abarwaye diyabete) Imyunyu ngugu nka: Manganese, calcium, zinc, phosphore, potassium, ubutare (fer), umuringa, magnesium na molybdenum Vitamini zibonekamo ni: Vitamini B1; B2; B6 na B9; C na K. Ibi byose bigize soya nibyo bituma ikora ibi bikurikira : Ifasha umubiri kurwanya indwara zinyuranye z’amagufa nko kuribwa kwayo cyangwa kumungwa Ifasha umubiri mu mikorere yawo yose aho itera ingufu umubiri no kugira umuvuduko K...

Umwembe Umwembe ni umwe mu mbuto zizwi cyane kandi zikundwa na benshi kubera impumuro n’uburyohe ufite, ukungahaye ku ntungamubiri zitandukanye dore ko witwa “ umwami w’imbuto “. Umwembe uba mu mabara 3; icyatsi, umuhondo n’umutuku. Ese umwembe ukungahaye kuki? Umwembe ukize cyane ku ntungamubiri nyinshi, kuko ugaragaramo: Vitamine 20 zitandukanye, fibre kimwe n’izindi ntungamubiri Vitamine C yose umubiri ukenera ku munsi ushobora kuyibona mu mwembe 1 wa garama 100, ¼ cya vitamine A; ifasha kubona neza no gukomeza kurinda uruhu, umubiri ukenera nayo wayibona mu mwembe ungana utyo. Ubushakashatsi buheruka gukorwa bwerekana ko umwembe urinda kanseri ku rugero rwo hejuru. Kanseri y’amara, iy’ibere, iy’amaraso ndetse na kanseri y’uruhago ku bagabo. Niba wifuza urubuto rukungahaye kuri potasiyumu wizuyaza, kuko umwembe wa 100g ubamo ingana na 156mg. ibi kandi byabera byiza abantu barwaye cg bifuza kwirinda indwara z’umutima cg umuvuduko w’amaraso. Ibishishwa by’umwembe nt...