Ibyo kurya 10 bya mbere mu kongerera ingufu abasirikare

Amafunguro 10 akungahaye ku byongera ubudahangarwa:

1 Ibyo kurya byo mu bwoko bwa citrus

Ibi birimo indimu, icunga na mandarine. Izi mbuto zikungahaye kuri vitamini C kandi izwiho kongera ubwinshi bw’insoro zera. Kuko umubiri wacu utabasha gukora iyi vitamini cyangwa ngo uyibike, bisaba ko buri munsi turya ibyo ibonekamo.

2. Poivron

Poivron cyane cyane izitukura zifite vitamin C ikubye kabiri  iyiboneka mu ndimu cyangwa amacunga. Kuzirya si ukuzikaranga, ushobora kuzikatira ku byo kurya bihiye cyangwa ukayishyira kuri salade. Aha twibutseko izi poivron turya ari icyatsi burya ari iz’umutuku ziba zitarera neza. Kuzirya ari icyatsi ntacyo bihindura ku kamaro.

3. Amashu

Amashu yo mu bwoko bwose yaba chou-fleur, ayasanzwe, ay’ibibabi, ni isoko ya vitamini A, C, E na K. Mu kuyarya si byiza kuyateka ngo ashye cyane, ushobora kuyarya nka salade cyangwa se ukayanyuza ku muriro gacye, mbese akaba ari imitura. Izo vitamini zirimo zose cyane cyane A, E na C ni ingenzi mu budahangarwa.

4. Tungurusumu

Ubu ahantu henshi basigaye bakoresha tungurusumu ku byo kurya. Kuba tungurusumu yongera ingufu z’abasirikare b’umubiri biva ku kuba ikize kuri allicin, ikinyabutabire kirimo sulfur/soufre. Byu mwihariko, tungurusumu ikaba izwiho guhangana n’umuvuduko udasanzwe w’amaraso.

5. Tangawizi

Iki kirungo gikoreshwa akenshi mu cyayi, inafasha guhangana n’inkorora. Tangawizi rero ikize kuri vitamin C, kandi inarimo capsaicin, izwiho guhangana n’uburibwe bwa karande nk’ubukomoka ku mpanuka cyangwa kanseri. Kuyikoresha bituma ubwo buribwe bugabanuka.

6. Epinari

Izi ni imboga ziboneka henshi gusa benshi bazikoresha mu isombe. Zikize na zo kuri vitamin C. Zinakize kandi kuri beta-carotene, yongerera ubudahangarwa bwo guhangana n’indwara ziterwa na mikorobi. Kuziteka ntizishye cyane bituma vitamin A igumamo ahubwo bikagabanya oxalic acid. Ni imboga nziza kandi ku mwana uri kwiga kurya kuko ibibabi byazo nta dutsi dukomeye tubamo bityo bikoroshya igogorwa, no kuzisya cyangwa kuzinomba bikoroha.

7. Yawurute

Nubwo kuyikoresha cyane atari byiza, ariko yawurute izwiho kuba ikungahaye kuri vitamin D. Yaourt iboneka bavanga amata n’imbuto nk’inkeri, pomme cyangwa ibindi, bikaba bituma iba nziza no ku mwana kuruta kumuha amata yonyine. Vitamini D nayo ifasha mu mikorere myiza y’ubwirinzi bw’umubiri wacu.

8. Ubunyobwa

 Ubunyobwa rero mu bwoko bwabwo bunyuranye  bukungahaye kuri iyi vitamin.  Icyiza cyayo nuko yo ibikika mu mubiri, bityo ntibisaba ko warya ubunyobwa buri munsi. Kuko ibaye nyinshi nabyo si byiza. Kuburya 2 cyangwa 3 mu cyumweru birahagije.

9. Green tea/ thé vert

Thé vert ikungahaye kuri flavonoids, zikaba zizwiho gusohora imyanda mu mubiri. Si ibyo gusa kuko inifitemo L-theanine ikaba ifasha mu ikorwa rya lymphocytes T. Izi zizwiho guhangana na mikorobi cyane cyane virusi.

10.Ipapayi

Buriya mu ipapayi imwe, usangamo 224% za vitamini C ukeneye ku munsi. Kuba birenze 100% ntibigutere ikibazo kuko vitamin C iyo ibaye nyinshi umubiri usohora idakenewe. Iyi vitamini izwiho kurwanya indwara ziterwa na mikorobi, kongerera ingufu umubiri, by’umwihariko kurwanya inkorora n’ibicurane.

Src:www.healthline.com