1.Vitamini B12
Iyi nayo ni vitamini y’ingenzi abagore bagomba kubona buri munsi, kuko ituma uturemangingo dukomeza kwiyuburura no gukorwa kwa proteyine. Vitamin B12 irinda indwara z’umutima, gutakaza ubwenge no kubura amaraso.
B12 kandi yifashishwa mu kuvura kwigunga (depression) no gukomeza imikorere myiza y’urwungano rw’imyakura n’ubwonko.
Mu gihe umubiri ufite idahagije, bitera ikibazo cyo kumva wigunze, gucangwa no kurakazwa n’ubusa kenshi, kuyibura mu mubiri bishobora gutera kandi kubyimbirwa ku rurimi cyangwa mu kanwa muri rusange.
Aho tuyisanga: Iyi vitamin iboneka mu bikomoka ku nyamaswa cyane; amata, amagi, amafi, fromage, yogurt cyangwa ikongerwa mu binyampeke bimwe na bimwe.
2.Vitamini C
Vitamin C niyo vitamin izwiho kongera ubudahangarwa bw’umubiri, ifite akamaro gakomeye ku bagore. Ifasha mu kwihutisha gukira, gutuma ingiramubiri (tissue) zikura no kugabanya ibyago bya kanseri zitandukanye, indwara z’umutima no kwangirika kw’ingiramubiri. Igira uruhare runini mu ikorwa ry’insoro z’amaraso zitukura.
Aho tuyisanga: amacunga, inkeri, urusenda, poivron, inyanya, ibirayi na grapefruit.
3.Vitamin D
Ni vitamin y’ingenzi cyane mu gukomeza amagufa, vitamin D iyenga mu binure igafasha mu kwinjiza kalisiyumu mu mubiri. Ifasha mu kwirinda indwara zibasira ubwonko n’urutirigongo, indwara z’amagufa no mu ngingo ndetse na za kanseri.
Vitamin D ifasha no kugabanya ibimenyetso by’uburibwe mu gihe cy’imihango no gutuma ubona neza. Kubura iyi vitamin byangiza amagufa, bikaba byanatera kugenda avunguka.
Aho tuyisanga: Twavuga ko kubona iyi vitamin D byoroshye, kuko kujya ku zuba nibura iminota 15 ku munsi bishobora kuguha ikigero cya vitamin yose ukeneye ku munsi. Ibiryo bikize kuri vitamin D twavuga, amafi, amata, amagi ndetse n’umwijima.
4.Vitamin E
Vitamin E ifite ubushobozi bwo kurinda gusaza, ikora mu kurinda kwangirika k’uturemangingo, ndetse ikagabanya gusaza k’uruhu n’indi mihindagurikire mu mubiri. Ifasha kandi mu kurwanya indwara z’umutima, ishaza mu maso, gutakaza ubushobozi bwo kwibuka n’indwara za kanseri.
Iyi vitamin kandi ni ingenzi ku ruhu n’umusatsi, niyo mpamvu uzasanga yongerwa mu mavuta abagore bisiga.
Aho tuyisanga: Utubuto duto twinshi nka; almond, ubunyobwa, iboneka muri epinari, amavuta y’ibigori, imbuto z’ibihwagari n’amavuta yabyo, margarine ndetse n’amavuta yitwa cod liver oil.
5.Vitamin K
Vitamin K igira uruhare runini mu gutuma amaraso avura, kugabanya indwara zitandukanye z’umutima no gutuma amagufa akomera. Ikaba kandi ari ingenzi mu kongera ubwirinzi bw’umubiri n’ingufu.
Aho tuyisanga: Utubuto duto twuzuye, imboga rwatsi, amavuta ya soya ndetse n’aya mafi.
Kurya imbuto n’imboga zihagije buri munsi nibwo buryo bwo kubona izi vitamin zose tumaze kuvuga hejuru. Niba utabona ariko izihagije mubyo kurya byawe, hari ibinini bitandukanye by’inyongera y’izi vitamin biboneka muri za farumasi hirya no hino, gusa mbere yo kubikoresha banza ugishe inama muganga.
Src:www.healthline.com