Indyo icumi zagufasha kongera imikorere myiza y’ ubwonko cg imitekerereze

Kugira ngo ibyo ukora bikeneye gutekereza bigende neza ni uko ugaburira neza ubwonko bwawe. Hari amafunguro yafasha ubwenge bwacu bitewe na vitamini zigiye zirimo n’ibindi bifasha ubwonko gukora neza. Amakuru dukesha urubuga rwa interineti rwa doctissimo.fr, avuga ko hari ubwoko 10 bw’amafunguro wafata agafasha ubwonko ndetse n’ubwenge bwacu gukora neza.
1.Amafi afasha mu kubaka za nerone ndetse no kuzisukura. Urugero ni nk’ayo mu bwoko bwa kamongo, sardine na makero.

2.Imboga (amashaza n’ibindi) bikubiyemo girikoze mu guha imbaraga ubwonko.

3.Imineke ikubiyemo vitamini 6 ikaba ifasha mu gutanga umutuzo mu bwonko. Ku muntu utarya imineke yafata ibinyomoro.

4.Umwijima (w’inka cyangwa w’inkoko) bikubiyemo vitamini B bigafasha ku bwenge bw’umuntu gukora neza. Ku muntu udafata umwijima yafata jambo.

5.Imbuto zitukura nk’inkeri n’izindi biri mu bwoko bumwe zitanga vitamini C zigafasha ubwonko kudahangayika.

6.Kokiyaje (coquillage, crevettes huîtres, palourdes) ; ibi ni ibiribwa biva mu nyanja bikungahaye kuri vitamini B12 na poroteyini bigafasha mu mikorere myiza y’ubwonko.

7.Amagi afasha mu kuba ubwonko buhora bwiteguye gukora neza. Ku muntu udafata amagi yafata amafi y’umweru.

8.Epinari ikubiyemo vitamini B9 ituma ubwonko bwibuka vuba.

9.Kakawo (cacao) n’ibiyikomokaho bifasha ubwonko bw’umuntu kugera ku bushake bw’imibonano mpuzabitsian ku buryo byoroshye ndetse bikaburinda umunaniro.

10. Avoka ikubiyemo vitamini E ifasha ubwonko kudasaza.

Uru rubuga rutangaza ko umuntu yakagombye no gukora imyitozo, kuruhuka ugasinzira ; ibi byose bikaba byatuma ugira ubwonko buboneye.

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