Buriya ubuzima bw’umuntu nibwo bukire bwa mbere, kuko niyo waba ukize bingana iki; amafaranga ntiyagura ubuzima, niyo mpamvu rero dusabwa ku bubungabunga mu bishoboka byose.
Kugira ngo umuntu abeho, ni uko aba yariye kandi ibyo turya biba bifite intungamubiri zitandukanye zidufasha kubaho. Rero iyo hari zimwe mu ntungamubiri zidahagije mu mubiri , umuntu ararwara akagaragaza ibimenyetso aho ashobora gufashwa n’imirire gusa nta muti.
Ni muri urwo rwego twabakusanyirije ibimenyetso byerekana intungamubiri ubura n’uburyo wacyemura icyo kibazo. Iyo rero urya indyo ituzuye bituma umubiri wawe udakora neza; bikaba byatuma umubiri urwara.wenda iyo ubura iron byaguteza anemia nk’uko bitangazwa na Kate Patton dietitian kuva Cleveland muri Ohio.
Dore rero ibimenyetso by’uko ubuze za vitamini runaka cyangwa imyunyu ngungu:
Kalisiyumu:
Kalisiyumu ifite akamaro mu gukomeza amagufa no gutuma imitsi ikora neza nk’uko bitangazwa na National Institute of Health (NIH) ibimenyetso by’uko kalisiyumu yawe idahagije harimo : kunanirwa, gutitira hamwe no kutera kw’umutima bidasanzwe .Abantu bakuru bakenera mirigarama 1000 (mg) ku munsi uretse ko abagore barengeje imyaka 50 n’abagabo barengeje imyaka 70 bakenera izigera ku1200 (mg). kalisiyumu tuyisanga mu bikomoka ku Amata, (yoghurt, fromage )niba utari umukunzi w’amata wafata amaronji, sukumawiki nku’ko bitangazwa na NIH
Vitamini D: umunaniro udasanzwe, kuribwa mu magufwa, guhindagurika mu mwifato n’ibindi
Iyi vitamin nayo ni ingirakamaro ku mibereho y’amagufa kandi inakingira kanseri yo mu magufa nk’uko bitangazwa na Cleveland clinic yo muri Ohio. Ibimenyetso byayo ni umunaniro udasanzwe, kuribwa mu magufa, guhindagurika mu mwifato, kuribwa no gucika integer kw’imitsi.
Potasiyumu: gucika intege kw’imitsi, kwituma impatwe (constipation), kudatera neza k’umutima n’ibindi.
Potasiyumu ifasha umutima, udutsi duto (nerfs), n’imitsi ngo bikore neza ndetse intungamubiri umuntu aba yariye zishobore kujya mu mubiri zitandukanye n’imyanda, nk’uko bitangazwa na Mediline Plus. Potasiyumu kandi iringaniza umuvuduko w’amaraso.
Ushobora kugabanukirwa na potasiumu bitewe na diyare (diarrhea), kuruka, kubira ibyuya byinshi, kunywa inzoga zikabije, cyangwa bitewe n’indwara nk’impyiko, nk’uko bitangazwa na Mayo clinic. Ibimenyetso byayo ni ugucikaintege kw’imitsi, impatwe (constipation), kudatera neza k’umutima.
Potasiyumu iva mu biribwa nka: umuneke, amata, rentiye, ibishyimbo bitukura n’imboga. Igitsina gabo bakenera mirigaramu 3400 naho igitsina gore bakenera 2,600 (mg) ku munsi, nkuko bitangazwa na NIH.
Iron: umunaniro, kugira umwuka muke, gukonja amaboko n’amaguru cyangwa gutera inzara gucikagurika.
Iron ifasha mu gutwara umwuka mwiza mu mubiri nk’uko bitangazwa na University of Califonia. Iyo iron igabanutse cyane mu mubiri, Bizana indwara yitwa anemia. Igabanuka ryayo rigira ingaruka mu mihango ku gitsinagore, n’abantu bafata amafunguro akomoka ku bimera (Vegetarians).
Anemia igaragazwa n’ibimenyetso nka intege nke, kugira umwuka muke, gutera cyane k’umutima, umutwe, gukonja ibirernge n’intoki, kubyimba ku rurimi, kumva wifuza kurya ibintu bitari byiza nk’umwanda. Nk’uko bivugwa na Mayo clinic, Hari igihe ibimenyetso biba bidakabije cyane ku buryo wagira ubwoba bitewe n’umubiri w’umuntu, ariko ukwiye kubyitaho bitararenga inkombe iron iboneka mu biribwa nka: inyama y’inka, ibishyimbo rantiye n’ibinyampeke , nk’uko bitangazwa na NIH.
Vitamini B12: Umunaniro, ururimi rubyimbye n’ibindi.
Vitamin B12 ifasha mugukora Ingirabuzimafatizo nk’uko bitangazwa na NIH. Abantu bakoresha ibikomoka ku bimera bari mu bafite ibyago byo kubura vitamini B12 kubera ko itaba mu mboga rwatsi (plants) ndetse n’abantu babazwe mu rwego rwo kugabanya ibiro kuko bikorwa mu buryo umubiri utakira ibiryo bikungahaye mu ntungamubiri, nk’uko bitangazwa na Harvard Health Publishing.
Ibimenyetso by’uko nta vitamin B12 ufite harimo kuzana ibinya mu ngingo z’itandukanye, nk’amaguru, amaboko, ibirenge , kugira ibibazo mu kugendesha amaguru ukumva udahamye neza, umunaniro, kubyimba ndetse kumva ururimi rwawe rwaka umuriro, kwibagirwa no kugira ikibazo mu gutekereza, ibi bimenyetso bishobora kuza igitaraganya cyangwa gahoro gahoro. Nk’uko bitangazwa na Harvard Health Publishing. Abantu bakuru bakenera 2.4 (mcg) ku munsi. Vitamin B12 tuyisanga mu mafi, injanga (indagara), inkoko, amata na yawurute. Niba uri ukoresa ibikomoka ku bimera (vegetarians) koresha amata ashingiye ku bimera cyangwa ibinyampeke, nk’uko bitangazwa na NIH.
Kanda hano urebe n’izindi nkuru zacu
Folate: umunaniro, diyare, ururimi rworoshye cyane
Folate cyangwa folic acid ni Vitamini B ifite akamaro by’umwihariko ku bagore mu myaka yabo y’uburumbuke. Ni vitamin ya mbere yo kubyara, ifitemo ikigero kiri hejuru,ifasha kutabyara umwana ufite ubusembwa,no gukura k’ubwonko bw’umwana.
Ibimenyetso ni : umunaniro, Uburakari, diyare, kugwingira, ururimi rworohereye bidasanzwe, nk’uko bitangazwa na Medline Plus. Abagore batwite bakeneye 400 (mcg) ya folic acid ku munsi. Folic acid tuyisanga mu biribwa nka: Ibinyampeke, ibishyimbo, ubunyobwa, ibihwagari, amagi, n’imboga rwatsi.
Manyesiyumu: kubura apeti, iseseme, umunaniro udasanzwe,
Manyesiyumu ifasha amagufa yacu kugira ubuzima bwiza no kuduha imbaraga. Umuntu mukuru akenera hagati ya milligram 310 na 420 (mg) dukurikije imyaka ndetse n’igitsina cy’umuntu,nkuko bitangazwa na NIH.
Kubura iyi ntungamubiri ntibisanzwe ku muntu ufite ibizima bwiza keretse abantu bafite indwara runaka nka diabeti ubwoko bwa 2. Bituma umuntu adashobora kwakira iyi ntungamubiri bitewe n’imiti y’izo ndwara. Ibimenyetso ni: kubura apeti, iseseme, kuruka, umunaniro nk’uko bitangazwa na Cleveland Clinic. Iyo iri hasi cyane ibimenetso bindi ni: kuba ikinya, gutitira, kumva imitsi yikurura, gutera k’umutima kudasanzwe, guhinduka mu mikorere. Kwongera manyesiyumu fungura: ubunyobwa , epinari , ibishyimbo by’umukara,.. Nk’uko bitangazwa na Patton.
Mu gihe ukeka ko ushobora kuba udafite intungamubiri zihagije. Ugirwa inama yo kujya kwa muganga, aho baguha ubufasha banakugira inama y’uko ugomba kwitwara.
Irene Nyambo
