Ubucye bwazo rero nibwo bushobora gutera umubiri kwibasirwa n’indwara kuko ingufu zo guhangana ziba zagabanutse.

Muri iyi nkuru tugiye kureba ibiribwa 10 bya mbere byagufasha kongera ubwinshi n’ingufu z’abasirikare b’umubiri, ushobora no kwihata kurya mu gihe urwaye kugira ngo bigufashe gukira vuba.

1. Imbuto zo mu bwoko bwa citrus

Ibi birimo indimu, icunga na mandarine. Izi mbuto zikungahaye kuri vitamini C kandi izwiho kongera ubwinshi bw’insoro zera. Kuko umubiri wacu utabasha gukora iyi vitamini cyangwa ngo uyibike, bisaba ko buri munsi turya ibyo ibonekamo.

2. Poivron

Poivron cyane cyane izitukura zifite vitamin C ikubye kabiri iyiboneka mu ndimu cyangwa amacunga. Kuzirya si ukuzikaranga, ushobora kuzikatira ku byo kurya bihiye cyangwa ukayishyira kuri salade.

3. Amashu

Amashu yo mu bwoko bwose yaba chou-fleur, asanzwe, ay’ibibabi, ni isoko ya vitamini A, C, E na K. Mu kuyarya si byiza kuyateka ngo ashye cyane, ushobora kuyarya nka salade cyangwa se ukayanyuza ku muriro gacye, mbese akaba ari imitura. Izo vitamini zirimo zose cyane cyane A, E na C ni ingenzi mu budahangarwa.

4. Tungurusumu

Kuba yongera ingufu z’abasirikare b’umubiri biva ku kuba ikize kuri allicin, ikinyabutabire kirimo soufre. By’umwihariko, tungurusumu ikaba izwiho guhangana n’umuvuduko udasanzwe w’amaraso.

5. Tangawizi

Iki kirungo gikoreshwa akenshi mu cyayi, inafasha guhangana n’inkorora, gikize kuri vitamin C, ikabamo kandi capsaicin, izwiho guhangana n’uburibwe bwa karande nk’ubukomoka ku mpanuka cyangwa kanseri. Kuyikoresha bituma ubwo buribwe bugabanuka.

6. Epinari

Izi ni imboga ziboneka henshi, zikize na zo kuri vitamin C, kuri beta-carotene, yongerera ubudahangarwa bwo guhangana n’indwara ziterwa na mikorobe. Kuziteka ntizishye cyane bituma vitamin A igumamo ahubwo bikagabanya oxalic acid. Ni imboga nziza kandi ku mwana urimo kwiga kurya kuko ibibabi byazo nta dutsi dukomeye tubamo, bityo bikoroshya igogorwa, no kuzisya cyangwa kuzinomba bikoroha.

7. Yaourt

N’ubwo kuyikoresha cyane atari byiza, ariko yaourt izwiho kuba ikungahaye kuri vitamin D. Yaourt iboneka bavanga amata n’imbuto nk’inkeri, pomme cyangwa ibindi, bikaba bituma iba nziza no ku mwana kuruta kumuha amata yonyine. Vitamini D nayo ifasha mu mikorere myiza y’ubwirinzi bw’umubiri wacu.

8. Ubunyobwa

Iyo tuvuga ubwirinzi, ntitwibagirwa vitamin E iboneka mu bunyobwa. Icyiza cyayo ni uko yo ibikika mu mubiri, bityo ntibisaba ko warya ubunyobwa buri munsi. Kuko ibaye nyinshi nabyo si byiza. Kuburya 2 cyangwa 3 mu cyumweru birahagije.

9. Green tea/ thé vert

The Vert ikungahaye kuri flavonoids, zikaba zizwiho gusohora imyanda mu mubiri. Si ibyo gusa kuko inifitemo L-theanine ikaba ifasha mu ikorwa rya lymphocytes T. Izi zizwiho guhangana na mikorobi cyane cyane virusi.

10. Ipapayi

Buriya mu ipapayi imwe, usangamo 224% za vitamini C ukeneye ku munsi. Kuba birenze 100% ntibigutere ikibazo kuko vitamin C iyo ibaye nyinshi umubiri usohora idakenewe. Iyi vitamini izwiho kurwanya indwara ziterwa na mikorobi, kongerera ingufu umubiri, by’umwihariko kurwanya inkorora n’ibicurane.

Si ibi byonyine byongera ingufu z’ubwirinzi ahubwo hari n’ibindi nk’ibihwagari, inyama y’inkoko, ibyo kurya byo mu nyanja bizwi nka shellfish; twavugamo crabs, lobster na mussels.

MENYA UMWANDITSI

Nadia Uwamariya

Umunyamakuru

@ naduw12

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