Ubuzima: Intungamubiri eshanu abagore bakeneye

Kurya indyo yuzuye kandi ifite intungamubiri ni inkingi ikomeye y'ubuzima bwiza, bityo amahitamo y'ibiribwa ugira ingaruka zikomeye ku buzima bwawe n'uburyo uzasaza neza.

Intambwe zitandukanye mu buzima bw'umugore nk'imihango, gutwita, no gucura nazo zizahindura ibyo akeneye ku ntungamubiri runaka.

Dukurikije ibyo, twagaragaje intungamubiri eshanu z'ingenzi buri mugore akeneye.

Komeza usome kugira ngo umenye byinshi, hanyuma urebe ibiryo byacu bikungahaye kuri iron, ibiryo bikungahaye kuri fibre, n'inama zo kugira inda nziza.

1. Omega-3 fatty acids

Amafi afite ibinure nka salmon, mackerel na trout akungahaye cyane kuri imwe mu mavuta afitiye umubiri akamaro kanini - aside fatty omega-3.

Bifite akamaro gakomeye ku buzima mu byiciro byose by'ubuzima: bishobora gufasha mu gushyira ku gihe imihango y'abagore, ni ingenzi mu mikurire myiza ry'ubwonko bw'umwana n'imitsi, kandi bigafasha mu kubungabunga ubuzima bw'umutima ku bantu bakuru, ndetse no kugabanya ibyago byo kurwara indwara zo mu bwonko.

Ni omega-3 zingana iki ukeneye?

Ni byiza kurya ibice bibiri by'amafi mu cyumweru, kimwe muri byo kigomba kuba gifite ibinure bingana n'amagarama 140 nyuma yo gutekwa.

Abarya inyama n'abafite batashoboye kurya ifi bashobora kubona iyi ntungamubiri mu mboga n'imbuto ndetse n'amavuta y'imboga, nubwo ibi bigira ingaruka nkeya ugereranyije n'amafi.

Dore amagarama ugomba kurya:

Ese nkwiye gufata inyongeramirire(Supliments)?

Muri rusange si byiza ko wafata inyongeramirire , ariko izi nyongeramirire zishobora kugufasha mugihe indro yawe idafite intungamubiri zihagihe. Niba uhisemo gufata inyongeramirire rero itondere ibi bikurikira:

Niba ufite ikibazo gifitanye icyaricyo cyose ukaba ufata imiti igabanya yongera amaraso (anticoagulants), ugomba kugisha inama muganga wawe cyangwa inzobere mu mirire mbere yo gufata inyongeramirire iyo ari yo yose.

2. Ibutare/Icyuma (Iron)

Bamwe mu bagore bivugwa ko bafite urugero ruto rw'urutare (Iron). Urutare rukenewe n'umubiri wose, ni ingenzi mu gukora hemoglobine(amaraso), itwara ogisijeni mu bihaha ikayijyana mu bindi bice by'umubiri.

Kubura iyi ntungamubiri bishobora gutera umunaniro udashira, kunanirwa gukora imirimo yawe, no kwiyongera ubushobozi bwo kwandura indwara.

Dukeneye icyuma(iron) kingana iki mu mubiri?

Abagore n'abakobwa bari mu kigero cyo kubyara bakeneye 14.8mg ku munsi, mu gihe abagore bamaze gucura bakeneye 8.7mg ku munsi.

Ubu n'ubwoko bw'ibiribwa irimo:

Ese nkwiye gufata inyongeramirire?

Abagore bava amaraso menshi igihe cy'imihango , kimwe n'abatarya inyama, bagomba gutekereza gufata inyunganizi y'icyuma. Inyunganizi z'icyuma ziraboneka henshi, ariko zimwe mu bwoko - nka ferrous sulfate - zishobora gutera impatwe no kubabara mu gifu.

Ugomba kugisha inama muganga mbere yo gufata inyunganizi izo arizo zose.

3. Folate(vitamin B9)

Aside folike cyangwa folate (vitamine B9) ni intungamubiri y'ingenzi cyane mu gihe cyo gutwita, kuko irinda ibibazo byo mu miyoboro y'ubwonko.

Kubera ko uruti rw'umugongo rw'umwana ruremwa mu byumweru 12 bya mbere byo gutwita, folate ni ingenzi cyane muri iki gihe cyo gutwita, ndetse no mu gihe cyo kwitegura gutwita cyangwa mu gihembwe cya mbere cy'inda.

Ku bandi bagore badatwite, folate ni ingenzi ku budahangarwa bw'umubiri, kwirinda ikibazo cy'amaraso make, no kugabanya ibyago byo kurwara indwara z'umutima.

Nkeneye folate ingana iki?

Abantu bakuru n'abana barengeje imyaka 11 bakeneye mikorogarama 200 za folate ku munsi. Abagore bari mu kigero cyo kubyara batekereza gutwita bagomba gufata inyongera ya folate ya mikorogarama 400 ku munsi. Niba hari ibyago byinshi byo gutwita kwawe kugira inenge mu miyoboro y'ubwonko, ibyo ukeneye bishobora kuba byinshi kuruta ibisanzwe, kandi ushobora guhabwa dose iri hejuru.

Ibiribwa bikungahaye kuri folate birimo:

4. Choline

Iyi ntungamubiri idahabwa agaciro ni imwe ikenewe na buri wese, kuko ari ingenzi mu kurema uturemangingo n'imikorere y'ubwonko, harimo no kwibuka. Ni ingenzi cyane cyane mu gihe cyo gutwita no konsa, iyo kubona ingano ihagije ari ingenzi mu mikurire y'ubwonko bw'umwana wawe.

Nkeneye choline ingana iki?

Kugeza ubu, nta nama zemewe zitangwa ku gipimo cya choline. Ariko, mu Burayi, igipimo cyashyizweho nk'igipimo gihagije cya 400mg ku munsi ku bantu bakuru, mu gihe kiba kiri hejuru mu gihe cyo gutwita (480mg ku munsi) no konsa (520mg ku munsi).

Ibiryo byiza birimo choline n'amagarama ugomba kurya:

Izindi mboga zikomoka kuri choline zirimo: umwijima, lecithin, soya, amata, n'amashaza

5. Vitamine D

Vitamine D ikorwa n'imibiri yacu mu ruhu iyo ihuye n'izuba ryinshi - niyo mpamvu ikunze kwitwa vitamine y'izuba. Hanyuma umwijima n'impyiko biyihinduramo imiterere umubiri ushobora gukoresha byoroshye. Vitamine D ni ingenzi cyane kugira ngo amagufwa n'amenyo bikomere, kuko ifasha umubiri gukoresha neza kalisiyumu turya.

Mu gihe cyo gutwita, urugero rwiza rwa vitamine D rushobora kugira ingaruka ku bindi bice by'imikurire y'umwana akiri muto, nko kubana neza n'abandi no guhuza ibikorwa bye. Kubera ko urugero ruto rwa vitamine D rukunze kugaragara mu Bwongereza, ni byiza kuvugana na muganga wawe niba biguhangayikishije.

Nkeneye Vitamine D ingana iki?

Biragoye gutanga inama rusange zikwiriye buri wese ku ngano y'izuba agomba kubona mu mpeshyi. Ibyo biterwa nuko hari ibintu byinshi bigira ingaruka ku ngano ya Vitamine D uruhu rwawe rukora, nk'ibara ry'uruhu rwawe, imyaka yawe, imbaraga z'izuba, igihe cy'umunsi, n'aho utuye.

Ibiribwa bikungahaye kuri vitamine D

Hari ibiryo byinshi birimo vitamine D, harimo: