Indyo ikwiriye umugore utwite

Nubwo mu busanzwe akenshi dupfa kurya uko tubonye, ariko burya umugore utwite hari ibyo aba agomba kwitaho no kuzirikana. Ni mu gihe kuko aba agomba kubungabunga ubuzima bw’abantu babiri icyarimwe: ubwe bwite, n’ubw’uwo atwite.

Inzobere mu by’imirire zivuga ko umugore utwite akwiye kubona ibyo kurya no kunywa birimo intungamubiri zihagije harimo za vitamine na poroteyine.

Izo nzobere zivuga ko umugore utwite, aba akwiye kubona nibura garama 100 za poroteyine buri munsi. Muri rusange umugore utwite aba agomba kurya neza, kugira ngo we n’umwana atwite bagire ubuzima bwiza.

Ingero

1.Inkori cyangwa se ibishyimbo

Yaba inkori ndetse n’ibishyimbo ngo ni ibiribwa byiza cyane ku mugore utwite kuko bikungahaye cyane kuri poroteyine.

Ku bantu batarya inyama kubera ko zibagwa nabi, cyangwa se bafite ubushobozi bukeya bwo kuzigura, ngo kurya inkori cyangwa se ibishyimbo bibafasha kubona poroteyine zikenewe. Ni kimwe n’uko barya soya, amashaza cyangwa se n’ubunyobwa.

2.Amagi

Amagi abiri afasha umubiri kubona poroteyine, vitamine A n’intungamubiri zifasha mu gukumira indwara zitandukanye.

3.Amata n’ibiyakomokaho

Amata n’ibiyakomokaho ni ingenzi cyane mu kubona poroteyine, calcium ifasha mu gukomeza amagufa, vitamine, n’ibindi.

4.Ibijumba

Ibijumba bikungahaye cyane kuri vitamine A, ifasha amaso y’umwana, uruhu rwe ndetse n’amagufa ye gukura neza.

5.Inyama

Yaba inyama y’ingurube, iy’inkoko, cyangwa se iy’inka, izo zose ngo zigira poroteyine nyinshi zifasha mu gukura k’uruhu rw’umwana cyane cyane, mu gihe umubyeyi atwite inda igeze ku mezi ane(4).

6.Ibinyampeke byuzuye

Ibinyampeke byuzuye bifasha umubiri w’umugore utwite kugira imbaraga ndetse bikagira n’uruhare mu mikurire myiza y’umwana uri mu nda. Muri ibyo binyampeke harimo ibigori, amasaka, ingano …

7.Avoka

Urubuto rwa avoka, rukungahaye cyane ku mavuta azwi nka ‘fatty acid’. Avoka rero ifasha cyane mu mikurire y’ubwonko bw’umwana uri mu nda ndetse n’uruhu rwe.

8.Imboga rwatsi

Imboga rwatsi, harimo nka epinari, amashu, dodo n’izindi, zikwiye kutabura ku mafunguro y’umubyeyi utwite kuko zimufasha we n’umwana atwite kubona Vitamine A na B. Izo vitamine zifasha mu ikorwa ry’amaraso mu mubiri w’umubyeyi utwite n’uw’umwana atwite. Kutabona imboga zihagije ku mubiri w’umubyeyi utwite byatuma agira ikibazo cyane ‘Anemia’ (kubura amaraso).

9. Amafi/amavuta y’amafi

Mu mafi habonekamo amavuta azwi nka ‘Omega fatty acids’ afasha mu gukura k’ubwonko n’amaso by’umwana uri mu nda.

10. Amazi

Amazi ni ingenzi mu mubiri w’umuntu wese, cyane cyane umugore utwite kuko afasha igogora ry’ibyo kurya gukorwa neza, ndetse akanafasha umubiri kwinjiza intungamubiri zivuye mu byo yariye.

Ikindi kandi, ngo amazi afasha umugore utwite kwituma neza, bikamurinda impatwe (constipation), amazi kandi amufasha kurwanya ibindi bibazo byaterwa no kutabona amazi ahagije mu mubiri.