Mu buzima bwacu bwa buri munsi, ibyo dukora byose biyoborwa n’uko dufite ubwenge buzima, kandi bukora neza. Gukora neza k’ubwonko akenshi binaturuka kubyo kurya nk’uko hari ibiryo runaka bifasha ubwonko gukora neza. Menya ibyo kurya byagufasha gukomeza kubungabunga ubwonko bwawe.
Amafunguro 7 y'ingenzi afasha ubwonko gukora neza:
1. Imboga rwatsi
Imboga zinyuranye nka epinari, broccoli, imbwija, dodo n’izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza homocysteine, iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by’umutima. Vitamini B9 ibi byose irabirwanya.
2. Avoka
Avoka ni urubuto rwihariye kuko irimo vitamini zigera kuri 11, muri zo harimo vitamini E izwiho gusukura. Ubushakashatsi bwerekana ko kurya avoka birwanya ibyago byo kurwara indwara ya Alzheimer’s, ikaba ifata ubwonko igatera kwibagirwa aho ushobora no kwibagirwa aho utaha cyangwa izina ryawe.
3. Amafi
Urubuga Healthline ruvuga ko amafi ya salmon, mackerel, tilapia, sardines n’izindi zikungahaye kuri bya binure bya omega-3, birimo DHA (Docosahexaenoic acid).
Iyi DHA mu bwonko ni ingenzi cyane, kuko ituma uturandaryi two mu bwonko dukora neza. Twibutse ko iyo akarandaryi kamwe kangiritse kadasimburwa.
4. Ibihwagari
Ibi nabyo bikungahaye kuri vitamini E. Muri garama 30 za twa tubuto dukaranze nk’uko ukaranga ubunyobwa, harimo 30% bya vitamini E ukeneye ku munsi. Kubirya gutyo cyangwa gukora agasosi kabyo ni ingenzi mu kongerera ingufu ubwenge.
5. Ubunyobwa
Bwaba ubunyobwa bukaranze, bubisi se cyangwa isosi yabwo, ni isoko y’ibinure na vitamini E. Ibyo binure ni ingenzi, kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y’umutima. Utabonye ubunyobwa wabusimbuza almond (amande).
6. Impeke
Iyo tuvuga impeke tuba tuvuga umuceri, ingano, ibigori, utubuto twa sezame, inzuzi z’ibihaza, uburo, amasaka. Ibi byo kurya byo muri ubu bwoko ntibivuze ngo ubirye byonyine, ahubwo bishyirwa mu yandi mafunguro. Ushobora kubinywa mu gikoma, kubirya, bigafasha umubiri gusohora imyanda bityo bikarinda iyangirika ry’imitsi ijyana amaraso mu bwonko.
7. Ibishyimbo
Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n’andi moko; biri mu biribwa bikungahaye kuri glucose. Glucose nk’isukari, itera ingufu mu mubiri, kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k’igikombe ku munsi karahagije.
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TANGA IGITECYEREZO