• Kuruka
• Iseseme
• Gucibwamo
• Kubabara mu nda
• Kugira umuriro

Ushobora kwivura kugubwa nabi n’amafunguro wifashishije ibirungo, ibinyobwa n’ibiribwa bitandukanye bidahenze kandi biboneka hafi yawe.

1. Vinegre ikomoka kuri pomme (Apple cider Vinegar)

Vinegre ikomoka ku mbuto za pomme imenyerewe nka ACV ni umwe mu miti y’ingenzi ivura kugubwa nabi n’amafunguro kubera ibintu biba muri pomme byitwa alkaline bigira uruhare runini mu kugabanya aside yo mu gifu bityo no kugubwa nabi n’amafunguro bigashira.

Ufata utuyiko 2 – 3 twa ACV ukayivanga n’amazi ashushye mu gakombe, ukabinywa mbere yo kurya. Niwumva nta gihindutse, fata utuyiko 2 – 3 twa AVC itavanze n’amazi.

2. Tangawizi (Ginger)

Tangawizi nayo igira uruhare runini mu kugabanya ibimenyetso byo kugubwa nabi n’amafunguro. Kubera ko tangawizi ikungahaye ku bifasha umubiri kurwanya indwara kandi mu buryo bw’umwimerere, ifasha n’igifu kumererwa neza igihe umuntu yaguwe nabi n’ibyo yariye.

Inama nziza ni ugushyushya amazi yuzuye igikombe harimo tangawizi yuzuye ikiyiko. Ongeramo ubuki cyangwa isukari kugira ngo ubashe kubimira. Ushobora no guhekenya uduce twa tangawizi uramutse ubishoboye.

3. Indimu

Indimu ku isi hose izwiho kuba ari umuti nyamukuru ku burwayi butandukanye, byagera ku kugubwa nabi n’amafunguro ikaba akarusho. Umutobe wayo ufasha umubiri kutabyimbirwa, wica udukoko, ukanahashya mikorobe zihumanya amafunguro.

Fata umutobe w’indimu wuzuye ku kayiko uminjiremo agasukari gake uhite umira ako kanya. Ushobora no kuwuvanga n’amazi y’akazuyazi make.

4. Imineke

Imineke nayo ni ingirakamaro mu kuvura kugubwa nabi n’amafunguro kubera ko yoroshye kandi ntinagore mu igogora.

Imineke ikungahaye kuri potassium (imyunyu ngugu ifasha umubiri kuringaniza amatembabuzi, gushyira imirya mu mikaya) ikaba inakize kuri fibre, ibi byose biyigira umuti wizewe, ubanguka kandi ufitiye akamaro umubiri mu kuvura kugubwa nabi n’amafunguro.

Fata byibuze umuneke umwe ku munsi cyangwa uyisye imere nk’igikoma (banana shake) ujye ufata ikirahure kimwe ku munsi.

5. Tungurusumu

Ubusanzwe tungurusumu ni umuti ukomeye cyane mu kugabanya umuriro no gufasha mu buryo butandukanye. Kubera ubushobozi bwayo bwo kurwanya virusi, mikorobe no kwangirika k’uruhu, tungurusumu ifasha mu guhagarika gucibwamo no kubabara mu nda.

Fata agace kamwe ka tungurusumu uhekenye ubundi urenzeho ikirahure cy’amazi. Ushobora no gufata umutobe wa tungurusumu niba wumva byakugora kuyihekenya uko yakabaye. Ibyo byombi bikunaniye, tegura uruvange rwa tungurusumu n’amavuta ya soya ubundi ujye usiga ku nda nyuma y’ifunguro rya nimugoroba.

6. Ubuki

Ubuki bw’umwimerere busanzwe buzwiho kurwanya mikorobe no kurinda uruhu kwangirika, ariko mu bibugize harimo n’ibifasha umubiri wazahajwe n’amafunguro yanduye.

Fata akayiko gato k’ubuki bw’umwimerere inshuro eshatu ku munsi. Ushobora no kubushyira mu cyayi cyangwa mu kindi kinyobwa cyoroshye.

7. Pomme / Apples

Nk’uko uyu mugani wo mu Cyongereza ubivuga “An apple a day, keeps the doctor away"; ngo kurya pomme imwe ku munsi bikurinda kujya kwa muganga, pomme ni urubuto rw’ingenzi cyane mu kurwanya ibibazo byo kugubwa nabi n’amafunguro. Pomme by’umwihariko zigabanya aside zitera ikirungurira kuri bamwe, zikanatuma mu gifu hatiremamo mikorobe n’udukoko dutuma umuntu acibwamo.

8. Amata akonje

Amata wizeye isuku kandi akonje, aturisha igifu kuko agabanyamo aside zituma hari abantu bagira ikirungurira cyangwa ibibazo by’amatembabuzi anyura aho atagomba kunyura; bityo akanafasha mu gihe umuntu yaguwe nabi n’ibyo yariye.

Inama nziza ni ukunywa amata akonje cyane, waba ubyifuza ukongeramo ubuki cyangwa agasukari gake, ariko ibyiza kurushaho ni ukunywa amata yonyine.

9. Imvange y’ibirwanya umwuma

Kugubwa nabi n’amafunguro akenshi biherekezwa no kugira umwuma ukamura amatembabuzi y’ingenzi n’imyunyu mu mubiri. Ni yo mpamvu kunywa amazi arimo umutobe w’indimu z’icyatsi kibisi bifasha umuntu wagize umwuma kongera kubona imyunyu umubiri uba watakaje.

Muri litiro imwe y’amazi, ongeramo utuyiko tubiri tw’umutobe w’indimu ukamuye ako kanya wongeremo isukari n’umunyu biringaniye, ubundi ujye unywa iyo mvange buri munsi kugira ngo wirinde kugira umwuma.

10. Amazi

Mu gihe cy’impeshyi, amazi arakenerwa birenze ibisanzwe. Usabwa kunywa amazi menshi (hagati ya litiro 2.5 na litiro 3.5 buri munsi), by’umwihariko igihe waguwe nabi n’amafunguro kugira ngo ubashe gusohora uburozi na mikorobe biba byinjiye mu mubiri.

Ibyo gukora n’ibyo kwirinda igihe waguwe nabi n’amafunguro

Ibyo gukora

• Niba gucibwamo no kuruka byanze guhagarara nyuma y’umunsi umwe, nyarukira kuri farumasi ubaze umuti usukika wabigenewe.
• Karaba intoki neza ukoresheje isabune yica mikorobe mbere yo guteka cyangwa kurya.
• Bungabunga isuku yo mu rutekero (igikoni)
• Shyira ibiribwa byangirika hasi mu gice cya firigo gikonja cyane.
• Ruhuka bihagije kandi usinzire neza kugira ngo gukira byihute.

Ibyo kwirinda

• Irinde amafunguro n’ibinyobwa biremereye kugira ngo bidatinza igogora no gukira ntibyihute.
• Irinde ibiribwa byo ku muhanda n’amafunguro acururizwa ahantu hatari isuku.
• Irinde amafunguro akaranze bufiriti, arimo ibirungo n’amavuta n’amafunguro ateguye mu buryo wumva aryohereye birenze urugero.
• Irinde nicotine, caffeine, n’ibisindisha mu gihe urimo kwivura kugubwa nabi n’amafunguro.
• Irinde itabi.

Icyitonderwa: Ubu ni ubumenyi rusange ushobora kwifashisha uri mu rugo, ariko uzirikana ko budasimbura muganga.