Abahanga mu buzima bavuga ko kubaka amagufa akomeye bitangirira mu bwana no mu busore, kuko ari bwo amagufa aba akura cyane mbere yo kugera ku mbaraga zayo zose. Icyakora, no mu myaka y'ubukure, kurya indyo iboneye no gukora imyitozo ngororamubiri bikomeza gufasha amagufa kugumana ubuzima bwiza.
Ubushakashatsi bwagarutsweho na BBC Future bugaragaza bimwe mu biribwa umuntu ashobora kurya mu rwego rwo kongerera amagufa ubudahangarwa ndetse no gukomera.
Amata n'ibiyakomokaho
Amata, yawurute (yogurt) na foromaje ni bimwe mu biribwa bikungahaye kuri calcium, intungamubiri ifasha amagufa gukomera. Nanone bikungahaye kuri poroteyine na vitamine D bifasha umubiri gukoresha neza calcium.
Ubushakashatsi bwakorewe ku bantu barenga 7,000 bageze mu zabukuru bwerekanye ko abaryaga amata n'ibiyakomokaho kenshi bagaragaje kugabanukirwa n'ibyago byo kugwa ndetse no kuvunika.
Soya
Abadakunda cyangwa badashobora kunywa amata bashobora kubona calcium muri soya n'ibiyikomokaho nka tofu na edamame.
Soya irimo ibinyabutabire byitwa isoflavones, bifite imiterere isa n'imisemburo ya estrogene. Abashakashatsi bavuga ko bishobora gufasha cyane cyane abagore bageze mu gihe cyo gucura kugumana ubwinshi bw'amagufa no kugabanya ibyago byo kuyatakaza.
Imbuto za Chia
Imbuto za chia zikungahaye kuri calcium, magnesium na phosphorus, byose bifasha kubaka amagufa. Zirimo kandi omega-3, ifasha kugabanya uburibwe (inflammation) bushobora gutuma amagufa asaza vuba.
Nubwo ubushakashatsi bwinshi bwabanje gukorerwa ku nyamaswa, abahanga bavuga ko chia ishobora kugira uruhare mu kurinda amagufa.
Imbuto zumishijwe
Imbuto zumishijwe nka figi, apricots na prunes na zo zifasha amagufa kubera calcium, magnesium ndetse na antioxidants zirimo. Ubushakashatsi bwagaragaje ko abagore baryaga prunes buri munsi bagaragaje gutakaza amagufa gake ugereranyije n'abataziryaga.
Amafi afunzwe mu makopo
Sardine na salmon bifunzwe mu makopo ni isoko nziza ya calcium, cyane cyane iyo aribwa n'amagufwa yazo. Aya mafi anatanga vitamine D na poroteyine bifasha amagufa gukomera ndetse n'imikaya kugira imbaraga, bityo bikagabanya ibyago byo kugwa no kuvunika.
Intungamubiri z'ingenzi amagufa akenera
Abahanga bagaragaza ko amagufa akenera intungamubiri zitandukanye zirimo: Calcium, Vitamine D, Poroteyine, Magnesium, Vitamine K, Zinc, Phosphorus na Potassium.
Izi ntungamubiri ziboneka mu biribwa bitandukanye birimo amata, imboga rwatsi nka dodo na epinari, amafi, amagi, imbuto, ibishyimbo, sesame n'ibindi.
Ese inyongera z'intungamubiri ni ngombwa?
Nubwo hari abantu bafata inyongera za calcium cyangwa vitamine D, abahanga bavuga ko atari ngombwa kuri buri wese. Abarya indyo yuzuye kandi itandukanye akenshi babona intungamubiri zihagije mu biribwa.
Inyongera z'intungamubiri zishobora gusabwa gusa abantu bafite ikibazo cyo kutazibona mu mafunguro cyangwa abafite ibyago byinshi byo kurwara osteoporose, kandi zigomba gufatwa babigiriwemo inama n'abaganga.
Imyitozo ngororamubiri na yo ni ingenzi
Uretse indyo iboneye, gukora imyitozo irimo kugenda n'amaguru, kwiruka buhoro, kubyina cyangwa guterura ibintu bifite uburemere buringaniye bifasha amagufa gukomera no kugabanya ibyago byo kuvunika.
Abahanga basaba abantu bose gutangira kwita ku buzima bw'amagufa hakiri kare, kuko amagufa akomeye yubakwa mu myaka ya mbere y'ubuzima, ariko no mu zabukuru ashobora kurindwa binyuze mu mafunguro meza, imyitozo no kwirinda imyitwarire yangiza amagufa.