Hari ibiribwa bigenda bigarukwaho kenshi, bityo bikaba bituma biba ibiribwa by’ingenzi ku ifunguro rya buri munsi. Impamvu nta yindi, ni uko ayo mafunguro aduha byinshi umubiri ukeneye mu ifunguro rimwe. Ni bimwe byo bavuga ngo uteye ibuye rimwe wica inyoni 2, kandi koko aho gufata amafunguro anyuranye kugira ngo winjize intungamubiri zose, wafata ifunguro rimwe riri buguhe izo ntungamubiri zose.
Dore ibiribwa bw’ingenzi bibonekamo intungamubiri z’ingenzi udakwiye kubura ku ifunguro rya buri munsi, nk'uko byatangajwe na Medical News Today:
1. Impeke zuzuye
Iyo havuzwe impeke zuzuye haba havugwa zazindi zitakuweho agahu k’inyuma, muri macye zitanyujijwe mu ruganda. Izi mpeke zuzuye ziba zidafite cholesterol, zifite hagati ya 10% na 15% za poroteyine dukeneye, imyunyungugu, vitamin zinyuranye, ibisohora imyanda mu mubiri n’izindi ntungamubiri zinyuranye. Niyo mpamvu gufata ifunguro ririmo izi mpeke zuzuye bifasha umubiri mu kuwurinda indwara zinyuranye zirimo indwara z’umutima, diyabete, umubyibuho udasanzwe na za kanseri zimwe na zimwe.
Impeke zuzuye twavuga umuceri, ingano, uburo, amasaka, ibigori n’ibibikomokaho.
2. Imboga
Izi mboga by’umwihariko izifite ibara ry’icyatsi cyijimye zikungahaye kuri fibre, uretse ko hari n’izindi zidafite iri bara zifite intungamubiri nyinshi. Nk’intoryi nazo zikungahaye kuri fibre n’ubwo zose zitijimye, amashu mu moko yayo akungahaye ku birinda kanseri, karoti, epinari n’ibijumba bikungahaye kuri vitamin C, gusa muri rusange imboga zihurira ku kintu kimwe: rya imboga nyinshi ushoboye, kenshi gashoboka.
3. Ubunyobwa
Ubunyobwa buboneka mu moko anyuranye, gusa bwose buhuriza ku ntungamubiri zimwe. Hari ubunyobwa bunitwa ubuyobe cyangwa ububemba, hari walnut, cashew nut, almond n’ubundi bwoko bunyuranye. Muri rusange dore ko ari ibinyamavuta bukungahaye kuri flavonoids, zirimo phytosterols ikaba izwiho kugabanya cholesterol yo mu maraso, kongerera ingufu ubudahangarwa, no kurwanya kanseri zinyuranye.
4. Icyayi (by’umwihariko green tea)
Uko usomye ku cyayi by’umwihariko thé vert/green tea, uba winjije anthocyanin na proanthocyanidin ndetse na catechin byose bikaba bituma vitamin E winjije ibasha gukora akazi kayo ko gusohora imyanda mu mubiri. Icyayi muri rusange kikaba kirimo polyphenols zizwiho kurwanya kanseri no kurinda uturemangingofatizo kwangirika.
Kubera ko intungamubiri zo mu cyayi zikora vuba zikanashira vuba mu mubiri, aho kunywera cyinshi icyarimwe wanywa agatasi, nyuma y’amasha nka 4 ugafata akandi.
5. Amafi
Mu mafi habamo ibinure byo mu bwoko bwa omega-3 ndetse na potasiyumu ihagije, ndetse mu mafi habamo vitamin D idakunze kuboneka mu byo turya. Ubushakashatsi bwakorewe muri Norvege, bugaragaza ko kurya amafi n’ibiyakomokaho byongera igipimo cy’ubwenge.
Ubu bushakashatsi kandi bwagaragaje ko kuvanga omega-3 iva ku mafi no ku bimera, ari byo byiza bityo ni byiza gutekesha amafi amavuta ya elayo cyangwa ya canola kuko abonekamo ibi binure bya omega-3, cyangwa se ukayarisha ifunguro ririmo aya mavuta ya elayo.
6. Inyanya
N’ubwo tuzikoresha nk’ibirungo, inyanya nazo ni ibiribwa by’ingenzi.
Mu nyanya habonekamo carotenoid enye z’ingenzi, ibidakunze kuboneka mu mboga n’imbuto. Si ibyo gusa kuko tunasangamo beta-carotene, vitamin C na vitamin E hamwe na lycopene byose bifatanya mu gutuma ugira ubuzima bwiza, uruhu rwiza, ndetse zinatuma umubiri ukoresha intungamubiri ziri mu byo kurya wazitetsemo.
Inyanya uko waziteka kose, wazitogosa, wazikaranga, zaba mu bindi byo kurya cyangwa isosi yazo zonyine, ni ifunguro ryiza.
7. Amata n’ibiyakomokaho
Amata n’ibiyakomokaho bifasha amagufa yacu kuba meza no gukomera kuko harimo calcium, vitamin D, poroteyine, phosphore, magnesium vitamin A na B6. By’umwihariko uruvange rwa calcium na vitamin D birwanya kanseri y’amara.
Ndetse kunywa amata arimo ibinure bicye buri munsi, birwanya umuvuduko udasanzwe w’amaraso.
Aya niyo mafunguro y’ingenzi aba akubiyemo intungamubiri nyinshi kandi z’ingenzi mu ifunguro rimwe, niyo mpamvu ari meza kuba wayabona kubyo ugiye kurya buri munsi.