Ibiribwa 10 vyagaciro umugore afise imbanyi, atwite akwiye kwihereza, byingenzi

Nubwo mu bisanzwe akenshi dupfa kurya uko tubonye, ariko burya umugore utwite hari ibyo aba agomba kwitaho no kuzirikana. Nikintu ca nkenerwa kuko aba agomba kubungabunga ubuzima bw’abantu babiri icyarimwe: ubwe bwite, n’ubw’uwo atwite.

akarorero

Niba rero utwite canke ubiteganya, hano twaguteguriye ibiribwa 10 by’ingenzi umugore utwite akwiye kurya cyane kurenza ibindi. Si ngombwa ngo kuri buri funguro ryose biboneke, ariko hagomba kugira ibiboneka.

Ibyokurya by’ingenzi ku mugore afise imbanyi:

1. Amagi 

amagi

Proteyine zibonekamwo zifasha mu mikorere myiza y’umwana, Amagi yagiye avugwaho byinshi ngo kuyarya cyane byongera cholesterol. Nyamara cholesterol ziri amoko abiri hari LDL ariyo igomba kuba nke na HDL ariyo igomba kuba nyinshi, iyo HDL ikaba ariyo iboneka cane mu Magi.

Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine. Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri wiwe gakozwe na poroteyine.

Si ibyo gusa kuko nawe mugore utwite ukeneye poroteyine nyinshi. Uretse kandi ibyo, tunasangamwo choline, ikaba izwiko gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zofata urutirigongo. Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi.

Icakora iyo ugira ikibazo kuri cholesterol woja urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni ayatogotesheje gusa.

2. Amafi ya Salmon

amasi ya salmon

Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimwo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana (nervous sytem).

Niyo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.

3. Ibishyimbo

ibishimbo

Fibres na proteyine nyinshi zibonekamo zirinda umubyeyi ndetse n’uwo atwite Ibishyimbo mu moko yabyo yose bikungahaye kuri fibre na poroteyine kuruta izindi mboga. umugore utwite imikorere y’urwungano ngogozi icika intege bikaba byabyara kutituma cyangwa kwituma impatwe, no kuba yamurika (hemorrhoid). Ibi byose kurya ibikungahaye kuri fibre byabirinda bikanabikiza. Ibishyimbo kandi bikungahaye ku butare, zinc , calcium na vitamin B9 ifasha mu mikurire y’umwana.

4. Ibijumbu

Ibara rya orange tubona mu bijumb birikura kuri carotenoids, zikaba zihindukamo vitamini A iyo zigeze mu mubiri wacu. Mu gihe kugira vitamini A nyinshi mu mubiri bishobora guteza ibibazo, nyamara siko bimeze kuri carotenoids. Umubiri utunganya iyo ukeneye gusa, ibisigaye bigasohoka. Niyo mpamvu kurya ibijumbu ku bwinshi nta ngaruka byateza. Ikindi kandi nuko bikize kuri vitamini C, fibre na vitamini B9.

5. Impeke zuzuye

impeke

Impeke zuzuye ( ni ukuvuga zitanyuze mu mashini ngo zikureho agahu k’inyuma), ni ingenzi kandi ni nziza. Hano twotanga urugero rw’umuceri utonoye bwa mbere, ingano, ibigori (injugu), amasaka, uburo. Impeke rero ni ingenzi kuko zikungahaye kuri fibre n’izindi ntungamubiri harimo vitamini E, selenium na phytonutrients (ibinyabutabire bizwiho kurinda uturemangingo)

6. Ubunyobwa bwa Walnuts

Walnuts ziza mu bwoko bw’ubunyobwa ariko butera mu butaka, ahubwo bwera ku giti. Ni isoko nziza y’ibinure bya omega-3, biva ku bimera. Urushyi rwabyo kuruhekenya hagati y’ifunguro rya ku manywa n’irya nijoro ni ingenzi. Ni isoko ya poroteyine na fibre.

7. Yawurute

Yogurt ni isoko nziza ya calcium, ikaba ingenzi ku mugore utwite. Iyo udafungura ibikungahaye kuri calcium, iyo winjije nkeya yose yigira mu gutunga umwana, bityo ukaba wagira ikibazo mu magufa. Intego nyamukuru mu gihe utwite ni ugushaka ibitunga umwana utwite ariko utabangamiye ubuzima bwawe bwite. Calcium rero izafasha amagufa yawe, inatume urutirigongo rw’umwana wawe rukomera. 

8. Imboga

Imboga cane cane izifite ibara ry’icyatsi cijimye, ni isoko nziza ya za vitamini nka A, B9, C na K n’intungamubiri zinyuranye. Binafasha kandi gufasha mu mikorere myiza y’amaso.

9. Inyama

Inyama cane cane iz’inka, ariko zitarimwo ibinure ni isoko ya poroteyine izwi nka lean. Si ibyo gusa kuko zinarimo choline. Gusa ntugomba kuzirya cane, kandi nanone ukarya izapimwe na muganga w’amatungo wemewe.

Menya ko Inyama atari igifungurwa kirushirije kuba ciza, ivyo twavuze aho hejuru ni Vyiza cane kurusha inyama. Yamara kandi kubwo kuzishakamwo izo Proteyine, bibangombwako nazo zikoreshwa.

10. Imbuto

imbuto

Kurya imbuto z’amoko anyuranye, izitukura, umuhondo, orange n’izindi bizaha umubiri wawe n’uw’umwana utwite intungamubiri zinyuranye. Muri zo twavuga vitamini hafi ya zose (uretse B12 iba mu bikomoka ku matungo gusa), imyunyungugu, n’ibindi umubiri ukeneye. Ubushakashatsi bwagaragajeko kurya imbuto zinyuranye mu gihembwe cya nyuma utwite bituma umwana uri mu nda amenya icyanga cyazo binyuze muri rwa ruzi aba arimo yogamwo ari narwo anywa (omniotic liquid). Bimufasha rero iyo yavutse kwishimira kurya za mbuto iyo atangiye gufata ifashabere..

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