Niba utwite dore indyo yagufasha kugubwa neza wowe n’uwo utwite

Ubusanzwe umuntu wese aba agomba kuboneza imirire ye mbese akarya indyo yuzuye igizwe n’ibitera imbaraga, ibyubaka umubiri ndetse n’ibirinda indwara. Ariko noneho ku mugore utwite hari ibintu by’ingenzi cyane biza byiyongera ku ndyo yuzuye bidakwiye kubura kuri buri funguro, byose bishobora kutabonekera rimwe ariko nibura hakagira ibiboneka kuri buri funguro ry’umugore utwite.

-Amata n’ibiyakomokaho nka yawurute, ndetse n’amavuta n’isoko nziza ya kalisiyumu ifasha amagufwa y’umwana gukomera igafasha umubyeyi kuringaniza umuvuduko ukabije w’amaraso.

-Ibishyimbo biba bikungahaye kuri poroteyine n’uturemangingondodo ndetse n’imyunyungugu nk’ubutare na zinc ndetse na vitamin B9 ifasha umwana kumurinda indwara zitandukanye. Ziriya fibre ziboneka mu bishyimbo zifasha urwungano ngogozi kurinda uburwayi butandukanye nk’impatwe ndetse n’ubundi burwayi butandukanye bufata amara. Ibishyimbo birafasha cyane ku bantu batarya inyama kuko ubasha kubikuramo zimwe mu ntungamubiri wari kubona mu nyama.

-Inkeri zaba izitukura cyangwa izirabura ziba zikungahaye kuri vitamine C ifasha mu kubungabunga ubuzima bw’uruhu ndetse ikaba nziza no mu gufasha gukomeza ubwirinzi kamere bw’umubiri ikungahaye kandi k’uturemangingondodo dufasha mu gutoranya ibyingezi mu byo wariye ibitari ngombwa bigasohoka mu myanda. Inkeri kandi zigira ibyo bita glycemic index yo hasi cyane irinda kugira isukari nyinshi mu mubiri nyuma yo gufata ifunguro ifasha cyane cyane abantu barwaye Diyabete.

-Amagi ni ikiribwa gifitiye umumaro ukomeye ubuzima bitewe nuko yujuje intungamubiri zose zikenewe n’umubiri, amagi kuko afite umwihariko agira protein na fat zujuje ubuziranenge, amagi akungahaye kuri Choline ifasha muri byinshi mu mubiri harimo no gufasha ubwonko by’umwana kuba bwubakitse ndetse bukomeye, ikanarinda indwara zifata urutirigongo nka Neural tube defect.

-Imboga by’umwihariko izifite ibara ry’icyatsi kibisi ni ibiribwa ntagereranywa cyane cyane ku bagore batwite kubera intungamubiri zibonekamo zifite ubushobozi bwo kurinda indwara zitandukanye. Ikindi kandi izi mboga ni isoko nziza ya za Vitamine A,B9,C na K n’intungamubiri zitandukanye ibyo byose bifasha ubuzima bw’umwana ndetse n’umubyeyi nyirizina.

-Imbuto zifite amabara atandukanye bamwe mu banditsi bavugako iyo wimenyereje kurya imbuto zifite amabara atandukanye bitera umwana uri munda kuzagira ubushake byinshi bwo kurya imbuto mu gihe yatangiye kurya ariko aha ngo biba byiza iyo uziriye cyane muri cya gihembwe cya 3 twavuze.

Src: healthline.com