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Urashaka kuba muremure? Dore amafunguro yabigufashamo

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Uburebure cyangwa igihagararo ni kimwe mu bigaragaza umuntu uteye neza, ikindi bimwongerera kwiyizera cyane no gukora ibindi bitandukanye kurusha umuntu mugufi. Niba uri mugufi wifuza kongera uburebure bwawe, inkuru nziza ni uko hari amafunguro amwe n’amwe ashobora kongera uburebure ku miterere yawe, uramutse uyashyize mu byo kurya byawe.

Dore ibiryo byagufasha kongera uburebure:

1. Ibikomoka ku mata byose

Ibikomoka ku mata; yaba ikimuri, yogurt, amata (cyane cyane inshyushyu kurusha ikivuguto), fromage byose bifasha uburebure. Akenshi ibi byose byuzuyemo vitamin A, B, D na E zose zikenerwa cyane mu mikorere y’amagufa akomeye. Iyo umubiri ufite calcium ihagije, amagufa arakura bityo uburebure bukiyongera. Amata arimo vitamin B12 na vitamin D zose z’ingenzi mu kongera igihagararo. Niba wifuza kuba muremure no kongera igihagararo amata ni kimwe mubyo utagomba kubura buri munsi.

2.Amagi

Amagi akungahaye kuri poroteyine nyinshi kandi zihagije. Umweru w’igi urimo poroteyine 100% zishobora gufasha kongera uburebure, niba ushaka kubona igisubizo byihuse ni byiza kurya amagi byibuze 2 ku munsi. Ariko niba ubishoboye, wakwirinda kurya umuhondo w’igi kuko urimo ibinure bishobora gutuma wongera ibiro mu gihe utabishaka. Amagi atogosheje akize cyane kuri omega-3 fatty acid, ifasha cyane mu mikurire muri rusange, ndetse no gutuma umusatsi ukura.

3.Amafi

Mu gihe wifuza kongera uburebure amafi ntakabure kubyo kurya byawe. Amafi y’ubwoko butandukanye arimo vitamin D, y’ingenzi mu mikurire y’amagufa. Vitamini D ifasha kandi mu kuyungurura no kwinjiza mu mubiri izindi ntungamubiri nka calcium, nayo y’ingenzi mu kongera igihagararo. Proteyine ziba mu mafi zifasha mu gukomeza no gukuza amagufa kimwe n’imikaya, bishobora kukongerera uburebure kubwo wari usanzwe ufite.

4.Inkoko

Niyo waba waramaze gukura, ugejeje n’imyaka 25, ifasha mu kongera uburebure. Inkoko zibamo poroteyine nyinshi zishobora kongera amagufa kimwe n’imikaya. Mu gihe wifuza kubona igisubizo byihuse, ni ngombwa kurya byibuze garama 50 z’inkoko buri munsi.

5.Imineke

Umuneke urimo intungamubiri zikenerwa mu mikorere myiza y’umubiri, kimwe mu byo ufasha harimo no kongera uburebure. Imineke ikize cyane ku myunyungugu y’ibanze mu mikurire y’amagufa nka calcium, potasiyumu, manganese n’ibituma bagiteri nziza zikura mu mubiri (probiotic). Ibi byose bituma umubiri ukora cyane kandi neza.

6.Soya

Niba ushaka kongera uburebure soya ishobora kuba kimwe mu biribwa by’ibanze ugomba kurya buri munsi. Soya irimo poroteyine ku bwinshi zongera imikurire y’ingingo kimwe n’amagufa. Kurya byibuze garama 40 za soya ku munsi bishobora kongera uburebure ku mubiri.

7.Ubunyobwa

Ubunyobwa bukungahaye kuri poroteyine, vitamine zitandukanye n’imyunyungugu, zose zagufasha mu kongera uburebure. Izi ntungamubiri zose zisembura imisemburo yo gukura mu mubiri. Mu gihe udashoboye kubona ubunyobwa cyangwa utabukunda ushobora kubusimbuza amashaza.

Kongera aya mafunguro tuvuze ku byo kurya bya buri munsi byawe ni ingenzi cyane, niba wifuza kongera igihagararo cyawe kuko afasha mu mikurire n’imikorere myiza y’amagufa n’imikaya byawe.

Src:www.healthline.com

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