Ibihaha ni byo umubiri wacu wifashisha kugira ngo twinjize umwuka mwiza wa oxygen tukanasohora umwuka mubi wa gaz carbonique. Ariko se ni ayahe mafunguro dukwiye gufata kugira ngo bibashe gukora neza nta nkomyi?

Ibishyimbo: Mu bishyimbo harimo intungamubiri zinyuranye, muri izo iy’ingenzi ku buzima bw’ibihaha ni vitamini B9 izwi nka folate cyangwa folic acid.
Ifi za salmon n’ubunyobwa: Izi fi ndetse n’ubunyobwa bikungahaye ku binure bya omega-3, bikaba bizwiho kurwanya kubyimbirwa mu mubiri, by’umwihariko ku bihaha.

Asima ni imwe mu ndwara zo kubyimbirwa kw’ibihaha, ibituma ibyo ibonekamo biba ibyo kurya byiza mu guhangana nayo no kurinda ko ihora igaruka.

Inkeri: Inkeri zikungahaye ku ntungamubiri nyinshi harimo vitamini E, polyphenols, ibirwanya uburozi mu mubiri na anthocyanins. Ibi byose biboneka mu nkeri bituma zifasha mu kurinda indwara zifata ibihaha ziterwa na mikorobi.

Tangawizi: Iki kirungo kiri mu biza ku mwanya wa mbere mu gufasha imikorere myiza y’ibihaha, kubera ko ifite ubushobozi bwo gusohora imyanda mu nzira z’ubuhumekero.

Tungurusumu: Iki kirungo gifite byinshi kimariye umubiri, gusa icy’ingenzi ni uko ituma umubiri w’umuntu hari enzyme ukora, ifasha umubiri n’ibihaha gusohora imyanda n’ibitera kanseri birimo.

Karoti: Muri zo dusangamo carotenoids, zizwiho guhangana na kanseri y’ibihaha. Kugirango uzibone zihagije bisaba ko karoti ziribwa ari mbisi aho kuziteka. Gusa niyo waziteka wakirinda kuzikaranga bityo ibyiza byazo bikakugeraho uko bingana.

Amapera: Amapera akungahaye kuri Vitamine C biyaha ubushobozi bwo kurinda indwara y’umusonga ifata ibihaha cyane cyane ikunze kwibasira abana bato.

Pome: Pome ikize ku bisukura umubiri hamwe na fibre. Ubushakashatsi bwerekanye ko kurya pome bigabanya ibyago byo kurwara indwara z’ubuhumekero, ndetse bavuga ko pome imwe ku munsi yakurinda kujya kwa muganga, bityo wakongeraho ngo umuganga w’ibihaha.

Icyinzari: Mu Cyinzari dusangamo curcumin ikaba kuva na kera izwiho kurinda no kuvura kanseri. Uretse ibi kandi binafasha mu kurwanya kubyimbirwa bityo bikarinda asima n’izindi ndwara zibasira ibihaha.

Amazi: Gusohora imyanda n’uburozi, ibihaha bibifashwamo nuko mu mubiri hari amazi ahagije.

Ibi ni bimwe rero mu byo wafungura ukaba wizeye ko ibihaha byawe bizajya bikora neza kandi ubirinze kwangirika bya hato na hato.

Impuguke mu birebana n’imirire ya muntu , Valens Ngaboyisonga, mu kiganiro yagiranye na Kigali Today, avuga ko gukora neza kw’ibihaha gushingiye ku kubona vitamin A na C, kuko bituma uturandaryi (epithelial tissue) twubakika neza Kandi Vitamin C ikarwanya imyanda ihibasira, ndetse n’ubudahangarwa bwabyo bukaba buhamye.

Ikindi yasobanuye ku irebana n’ibirungo nka Turmeric, tungurusumu n’ibindi, ni uko impumuro yabyo (essential oil) igira uruhare mu kwica udukoko (microbes) zibasira imyanya y’ubuhumekero.

Ati: “Kubw’ibyo rero bigatuma biba inshuti y’imyanya y’ubuhumekero.”

Icyitonderwa: Ukwiye kuzirikana ko ugomba no kugendera kure ibyangiza ibihaha harimo kunywa itabi, kutivuza ku gihe, kimwe no guhumana kw’ikirere.