Burya umugore utwite aba akwiye kwitabwaho kugirango arusheho kugira ubuzima bwiza ndetse n’umwana atwite nawe agire ubuzima bwiza mu gihe azavuka azavukane ubuzima bwuzuye buzira umuze.niyo mpamvu umugore utwite akwiye kugira ibiryo ategurirwa by’umwihariko kugirango ubuzima bwe burusheho kuba bwiza.
Niyo mapmvu twabateguriye iryo 10 zikwiye ku mugore utwite nkuko mugiye kuzibona hasi.
1.Amagi
Amagi yagiye avugwaho byinshi ngo kuyarya cyane byongera cholesterol. Nyamara cholesterol ziri amoko abiri hari LDL ariyo igomba kuba nke na HDL ariyo igomba kuba nyinshi. Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine.
Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri we gakozwe na poroteyine. Si ibyo gusa kuko nawe mugore utwite ucyeneye poroteyine nyinshi.
Uretse kandi ibyo, tunasangamo choline, ikaba izwiho gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zafata urutirigongo.
Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi. Icyakora iyo ugira ikibazo kuri cholesterol wajya urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni atogosheje gusa.
2.Amafi ya Salmon
Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana (nervous sytem). Niyo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.
3.Ibishyimbo
Ibishyimbo mu moko yabyo yose bikungahaye kuri fibre na poroteyine kuruta izindi mboga. umugore utwite imikorere y’urwungano ngogozi icika intege bikaba byabyara kutituma cyangwa kwituma impatwe, no kuba yamurika (hemorrhoid). Ibi byose kurya ibikungahaye kuri fibre byabirinda bikanabikiza.Ibishyimbo kandi bikungahaye ku butare, zinc , calcium na vitamin B9 ifasha mu mikurire y’umwana.
4. Ibijumba
Ibara rya orange tubona mu Bbijumba birikura kuri carotenoids, zikaba zihindukamo Vitamini A iyo zigeze mu mubiri wacu. Mu gihe kugira vitamini A nyinshi mu mubiri bishobora guteza ibibazo, nyamara siko bimeze kuri carotenoids. Umubiri utunganya iyo ukeneye gusa, ibisigaye bigasohoka. Niyo mpamvu kurya ibijumba ku bwinshi nta ngaruka byateza.Ikindi kandi nuko bikize kuri vitamini C, fibre na vitamini B9.
5.Impeke zuzuye
Impeke zuzuye ( ni ukuvuga zitanyuze mu mashini ngo zikureho agahu k’inyuma), ni ingenzi kandi ni nziza. Hano twatanga urugero rw’umuceri utonoye bwa mbere, ingano, ibigori (injugu), amasaka, uburo.
Impeke rero ni ingenzi kuko zikungahaye kuri fibre n’izindi ntungamubiri harimo vitamini E, selenium na phytonutrients (ibinyabutabire bizwiho kurinda uturemangingo).
6.Ubunyobwa bwa Walnuts
Walnuts ziza mu bwoko bw’ubunyobwa ariko butera mu butaka, ahubwo bwera ku giti. Ni isoko nziza y’ibinure bya omega-3, biva ku bimera. Urushyi rwabyo kuruhekenya hagati y’ifunguro rya ku manywa n’irya nijoro ni ingenzi. Ni isoko ya poroteyine na fibre.
7.Yawurute
Yogurt ni isoko nziza ya calcium, ikaba ingenzi ku mugore utwite. Iyo udafungura ibikungahaye kuri calcium, iyo winjije nkeya yose yigira mu gutunga umwana, bityo ukaba wagira ikibazo mu magufa. Intego nyamukuru mu gihe utwite ni ugushaka ibitunga umwana utwite ariko utabangamiye ubuzima bwawe bwite. Calcium rero izafasha amagufa yawe, inatume urutirigongo rw’umwana wawe rukomera.
8.Imboga
Imboga cyane cyane izifite ibara ry’icyatsi cyijimye, ni isoko nziza ya za vitamini nka A, B9, C na K n’intungamubiri zinyuranye. Binafasha kandi gufasha mu mikorere myiza y’amaso.
9.Inyama
Inyama cyane cyane iz’inka, ariko zitarimo ibinure ni isoko ya poroteyine izwi nka lean. Si ibyo gusa kuko zinarimo choline.Gusa ntugomba kuzirya cyane, kandi nanone ukarya izapimwe na muganga w’amatungo wemewe.
10.Imbuto
Kurya imbuto z’amoko anyuranye, izitukura, umuhondo, orange n’izindi bizaha umubiri wawe n’uw’umwana utwite intungamubiri zinyuranye. Muri zo twavuga vitamini hafi ya zose (uretse B12 iba mu bikomoka ku matungo gusa), imyunyungugu, n’ibindi umubiri ukeneye.
Ubushakashatsi bwagaragajeko kurya imbuto zinyuranye mu gihembwe cya nyuma utwite bituma umwana uri mu nda amenya icyanga cyazo binyuze muri rwa ruzi aba arimo yogamo ari narwo anywa (omniotic liquid). Bimufasha rero iyo yavutse kwishimira kurya za mbuto iyo atangiye gufata ifashabere.
src:umutihealth.com
