Uko imyaka yiyongera, uruhu rugenda ruhinduka bitewe n’impamvu zirimo kugabanuka kwa kolajeni (collagen), poroteyine ifasha uruhu gukomera no kugumana imiterere yarwo. Ibi bishobora gutuma iminkanyari igaragara, uruhu rukagabanya ubushobozi bwo kugumana ubuhehere.
Nubwo gusaza kw’uruhu ari ibintu bisanzwe, imirire n’ibindi bintu byo mu buzima bwa buri munsi bishobora kugira uruhare mu buryo uruhu rugaragara uko imyaka ishira.
Uretse imirasire y’izuba, ihumana ry’ikirere n’ubushyuhe na byo bishobora kwangiza uruhu. Jean Krutmann, umwarimu w’indwara z’uruhu mu Kigo Leibniz Research Institute for Environmental Medicine, agaragaza ko imirasire itandukanye igize urumuri rw’izuba, harimo n’itagaragara n’amaso, ishobora kugira uruhare mu gusaza kw’uruhu.
Mu gihe benshi bibanda ku mavuta yo kwisiga kugira ngo bagumane uruhu rwiza, abashakashatsi bagaragaza ko indyo yuzuye na yo ari imwe mu ngamba zafasha kurwitaho.
Imbuto n’imboga bifite amabara atandukanye bifitiye uruhu akamaro
Imbuto n’imboga ni isoko y’ingenzi y’intungamubiri zirinda uturemangingo tw’umubiri kwangirika. Ibyo birimo karoti, inyanya, urusenda rw’imboga, imyembe n’amacunga, bikungahaye kuri karotenoide na vitamini zitandukanye.
Karotenoide ni ibinyabutabire biboneka mu biribwa byinshi bikomoka ku bimera, bikagira uruhare mu kurinda uruhu kwangizwa n’ibintu byo mu bidukikije.
Volker Böhm, umwarimu w’ubutabire bw’ibiribwa muri kaminuza ya Friedrich Schiller University Jena, avuga ko izi ntungamubiri zibikwa mu binure byo mu mubiri kandi zikagira uruhare mu kurinda uruhu ingaruka z’imirasire y’izuba.
Karoti, urugero, irimo beta-carotene umubiri ushobora guhinduramo vitamini A. Iyi vitamini ifasha mu mikurire y’uturemangingo tw’uruhu no mu kurinda uruhu kwandura indwara.
Inyanya na zo zikungahaye kuri lycopene, mu gihe imbuto zirimo amacunga n’imyembe zitanga vitamini C, ifasha umubiri gukora kolajeni kandi ikagira uruhare mu kurinda uturemangingo kwangirika.
Ubushakashatsi bumwe bwerekanye ko kurya imyembe ku rugero runaka bishobora kugabanya kugaragara kw’iminkanyari. Mu bushakashatsi bwakorewe ku bagore bari baracuze, abariye garama 85 z’imyembe inshuro enye mu cyumweru mu gihe cy’ibyumweru 16 bagaragaje kugabanuka k’ubunini bw’iminkanyari yari isanzweho, ndetse n’umubare w’iyashoboraga kwiyongera.
Icyakora, abashakashatsi bagaragaje ko kurya imyembe myinshi cyane bitanze ibisubizo bitandukanye. Abariye garama 250 ku munsi bagaragaje ukwiyongera kw’iminkanyari.
Impamvu yabyo ntiramenyekana neza, ariko abashakashatsi bakeka ko isukari isanzwe iba muri iyo mbuto ishobora kuba ifite aho ihuriye n’iyo ngaruka. Ibi bigaragaza ko kurya imbuto ari ingenzi, ariko ko kuzirya ku rugero rukwiye no kugira indyo itandukanye ari byo byiza.
Ubunyobwa n’amafi bishobora gufasha uruhu
Amavuta meza na yo afite uruhare mu kubungabunga ubuzima bw’uruhu, cyane cyane mu kurufasha kugumana ubuhehere no kurinda uturemangingo twarwo kwangirika.
Ubushakashatsi buto bwakorewe ku bantu bwerekanye ko abariye ubunyobwa bwa amande (almonds) mu gihe cy’ibyumweru 16 bagize iminkanyari itagaragara cyane ugereranyije n’abariye ibindi biribwa byari byatoranyijwe muri ubwo bushakashatsi.
Ubunyobwa butandukanye n’imbuto z’ibihingwa bikungahaye ku binure birimo kandi vitamini E, izwiho gufasha kurinda uturemangingo kwangirika. Kubura iyi vitamini bishobora kugira ingaruka ku buzima bw’uruhu no gutinda gukira kw’ibikomere.
Ku rundi ruhande, amafi arimo ibinure byinshi nka salmon, sardine na mackerel ni isoko ya omega-3. Izi ntungamubiri zishobora gufasha kugabanya ububyimbirwe no kubungabunga kolajeni isanzwe iba mu ruhu.
Nubwo ubushakashatsi bumwe bwerekana ko omega-3 ishobora gufasha uruhu kutangizwa cyane n’imirasire y’izuba, ntibisobanura ko kurya ayo mafi bisimbura gukoresha amavuta arinda uruhu izuba.
Ubuzima bw’amara na bwo bugira uruhare ku ruhu
Abashakashatsi bagenda bagaragaza ko hari isano hagati y’ubuzima bw’amara n’ubw’uruhu. Iyo sano izwi nka “gut-skin axis”, ikaba isobanura imikoranire hagati y’amara n’uruhu.
Kurya indyo irimo ibiribwa bitandukanye bikomoka ku bimera bishobora gufasha mikorobe nziza zo mu mara kubona intungamubiri zikenewe kugira ngo zikore neza.
Izo mikorobe zishobora gukora ibinyabutabire bigabanya ububyimbirwe no kurinda uturemangingo kwangirika, bikagira uruhare mu buzima bw’uruhu no mu mikorere y’ubudahangarwa bw’umubiri.
Mu biribwa bishobora gufasha muri iyo gahunda harimo imbuto, imboga, ibishyimbo, amashaza, ibinyampeke bidatunganyijwe cyane, ibyatsi n’ibirungo bitandukanye.
Abantu bashobora no kongera mu mirire yabo ibiribwa byanyujijwe mu nzira yo gusemburwa, birimo yawurute, kimchi, sauerkraut na kombucha. Bimwe muri ibyo biribwa bishobora gufasha mu kubungabunga mikorobe nziza zo mu mara, bitewe n’uburyo byateguwe n’imiterere yabyo.
Imirire myiza ntisimbura kurinda uruhu izuba
Nubwo indyo yuzuye ishobora kugira uruhare mu kubungabunga uruhu, nta kiribwa kimwe gihagarika gusaza cyangwa ngo gikureho burundu iminkanyari.
Abashakashatsi bagaragaza ko kugira ngo intungamubiri zituruka mu biribwa zigire ingaruka zigaragara ku ruhu, bishobora gufata ibyumweru byinshi. Jean Krutmann avuga ko kugira ngo ingaruka z’antioxydants zigaragare mu kurinda uruhu ibyangiza byo mu bidukikije, akenshi bisaba ibyumweru umunani kugeza ku icumi.
Ni yo mpamvu kurya indyo yuzuye kandi itandukanye bigomba kuba akamenyero ka buri munsi aho kwishingikiriza ku kiribwa kimwe cyangwa ku byongera intungamubiri gusa.
Gukoresha amavuta arinda uruhu imirasire y’izuba, kwirinda kumara igihe kirekire mu zuba rikaze no kwita ku buzima muri rusange na byo ni ingenzi mu kugabanya kwangirika kw’uruhu.
Muri make, kurya imbuto n’imboga z’amabara atandukanye, ubunyobwa, amafi arimo omega-3 n’ibiribwa bifasha amara gukora neza bishobora gushyigikira ubuzima bw’uruhu no kugabanya zimwe mu ngaruka ziterwa no gusaza. Icy’ingenzi ni ugukomeza kugira indyo yuzuye no kurinda uruhu ibyangiza byo mu bidukikije.