Niba ushaka kongera amaraso aya mafunguro ntazagucike

N'ubwo hari imiti itangwa kugira ngo babashe kuzamura umubare w’izi nsoro zitukura harimo no kuba wakongererwa amaraso, ariko hariho n’uburyo wabasha kongera amaraso yawe binyuze mu kwibanda ku gufungura amafunguro afasha kongera igipimo cy’insoro zitukura.

Intungamubiri zifasha kongera amaraso

Ubutare: Ubutare (fer/iron) ni bwo buza ku isonga dore ko bunagize uturemangingo tw’insoro zitukura (hemoglobin) bityo bukaba buzwiho gufasha mu ikorwa ryazo ku bwinshi.

Amafunguro akungahaye ku butare twavuga:  Inyama zitukura cyane cyane iz’inka, aha byiza ni uguhuta umufa wazo, inyama y’impyiko cyangwa se y’umwijima, imboga rwatsi zijimye nka epinari, isombe na sukumawiki (kale), ibishyimbo, umuhondo w’igi.

Folic acid (vitamin B9): Iyi nayo iri muri vitamin z’ingenzi zifasha mu kongera amaraso ikaba iboneka cyane mu mafunguro akurikira: Ibishyimbo, avoka, imboga zijimye nka kale, isombe na epinari, urunyogwe n'ubunyobwa.

Vitamin B12

Iyi vitamin yihariye kuko iboneka ku bikomoka ku matungo gusa ku bwinshi nayo izamura igipimo cy’insoro zitukura.

Aho tuyisanga cyane ni:

Inyama zitukura

Amafi

Amata n’ibiyakomokaho

Amagi

Umuringa

Nubwo umuringa ubwawo utongera insoro zitukura ariko utuma insoro zitukura zibasha kwinjiza ubutare zikeneye ngo ziyongere.

Amafunguro akize ku muringa ni:

Inyama y’inkoko

Inyama y’umwijima

Ibishyimbo

Ubunyobwa

Cherries

Vitamin A

Iyi vitamin nayo igira uruhare rukomeye mu ikorwa ry’insoro zitukura. Ikaba iboneka muri aya mafunguro y’ingenzi:

Imboga zijimye nka epinari, isombe na kale

Ibirayi

Karoti

Poivron

Watermelon

Ibinyomoro

Beterave

Pamplemousse (gusa waba uri gufata imiti ntuyirye)

Si ibi gusa bizwiho kongera amaraso gusa nibyo biza ku isonga mu gutuma amaraso yawe azamuka ku gipimo gishimishije. Aya mafunguro akaba ingenzi cyane ku barwayi barembye cyangwa bakirutse, abagore batwite naho iyo habaye nk’impanuka bisaba kubanza kongererwa amaraso iby’amafunguro bikazaza nyuma.

Src: www.healthline.com