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Monday 25 September 2017
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Ubuzima: Akamaro k’umuneke ku buzima bwawe

Umuneke ni rumwe mu mbuto z’ingenzi mu buzima, kuko rufatiye runini umubiri wacu. uraryohera kandi ukungahaye ubwawo ku ngufu umubiri ukenera. Icyiza cy’imineke ni uko iboneka igihe cyose kandi ikaba ihendutse.

urutoki ruvamo imineke

Akamaro k’umuneke ku mubiri 

  • Ubamo imbaraga umubiri ukenera (muri garama 100 z’umuneke habamo kalori 89), ikindi ukungahaye kuri vitamini nyinshi, imyunyu ngungu ndetse n’ibindi birwanya kwangirika k’uturemangingo bitandukanye
  • Umuneke wongera akanyamuneza n’ibyishimo ukarinda kwigunga. Umuneke ukungahaye kuri tryptophan; iyi ni imisemburo y’ingenzi umubiri ukenera ngo ubashe guhorana ibyishimo, umunezero ndetse no kwibuka ibintu byinshi.
  • Ugizwe n’amasukari yoroshye nka fructose na sucrose zongera imbaraga mu mubiri. Kubera aya masukari bituma umuneke uba urubuto rwihariye ku bantu bakora sport bashaka imbaraga zako kanya ndetse no bana bafite ibiro bike.
  • Ukungahaye kuri fibre (muri garama 100 habamo 2.6g za fibre), ibi bituma urwungano ngogozi ruhora rutunganye bikarinda constipation.
  • Imineke ni isoko nziza ya vitamini B6, iyi vitamini irinda udutsi duto two mu bwonko kwangirika ndetse n’ikibazo cyo kugira insoro zitukura nke
  • Umuneke ukize ku myunyu ngugu itandukanye; umuringa, manyesiyumu na manganeze; Manyesiyumu igira uruhare mu gukomeza amagufa no kurinda umutima, umuringa witabazwa mu gukora insoro zitukura
  • ukungahaye kuri potasiyumu nyinshi, ituma umutima ukora neza, ikongera udutsi duto dutwara amaraso birinda umuvuduko w’amaraso ukabije. Kongera potasiyumu ufata no kugabanya sodiyumu (akenshi igaragara mu munyu cg ibindi birimo umunyu) ni ingenzi mu kugabanya indwara z’umutima nyinshi.
  • Urwanya diyabete yo mu bwoko bwa 2, kanseri zitandukanye cyane iy’impyiko. Yongerera ubwonko ubushobozi bwo gutekereza ndetse ufasha mu ikorwa ry’insoro zera.
  • Ufasha gusinzira neza. Ku bana cg abandi bakuru basinzira bibagoye, ushobora kurya umuneke umwe isaha 1 mbere yo kuryama.
ukungahaye ku ntungambiri nyinshi

Ibyo ugomba kuzirikana

Imineke rimwe na rimwe nubwo bitaba ku bantu bose, hari igihe itera allergie ku ruhu cg mu mubiri muri rusange. Bimwe mu bimenyetso; hari ukuribwa cg kokera mu kanwa cg mu muhogo nyuma yo kurya umuneke, ushobora gutera iseseme cg kuruka ku bantu bamwe.

 

@umutihealth

www.themagazine.rw




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