Indyo yuzuye
Mu buzima bwacu kuva tuvutse kugeza dushizemo umwuka kugirango tubeho dusabwa gufata ifunguro kandi by’umwihariko rikaba ifunguro ryujuje intungamubiri.
Nyamara nanone ushobora gusanga hari intungamubiri zimwe winjiza ari nyinshi izindi zikabura burundu. Ibi bikaba byakurura ibibazo mu mubiri birimo indwara ziterwa n’imirire mibi cyangwa se kugabanyuka k’ubudahangarwa bw’umubiri bikurura izindi ndwara ziterwa na mikorobi.
Amafunguro dufata abamo ibice 6 kandi byaba byiza kuri buri funguro habonetsemo ayo matsinda yose.
Muri iyi nkuru tugiye kwibukiranya amatsinda y’intungamubiri zigize ibyo dufungura, tunatange ingero kuri buri tsinda ry’amafunguro abonekamo izo ntungamubiri.
Ibigize indyo yuzuye[hindura | hindura inkomoko]
Amazi[hindura | hindura inkomoko]
Amazi ni ingenzi mu byo dufungura gusa igitangaje ni uko yo nta ntungamubiri n’imwe wasangamo. Nubwo amazi adatanga ingufu umubiri ukenera ariko awurinda umwuma dore ko 70% by’umubiri wacu bigizwe n’amazi. Uturemangingo-fatizo tw’umubiri wacu, insoro zitukura, byose kugirango bibeho kandi bikore neza hakenerwa amazi. Ibyuya, kunyara ni bimwe mu bituma amazi asohoka mu mubiri niyo mpamvu byibuze ku munsi wagakwiye kunywa ibirahure 8 by’amazi meza.
Ibinyasukari[hindura | hindura inkomoko]
Ibinyasukari biri mu bitera imbaraga umubiri dore ko ariyo soko ya mbere y’ingufu umubiri ukoresha. By’umwihariko ubwonko n’umutima bikenera ibinyasukari mu mikorere yabyo ya buri munsi. Ibinyasukari byiza bidateje ikibazo umubiri ni ibinyasukari by’umwimerere dusanga mu binyampeke nk’ingano, umuceri, ibijumba, ibirayino mu mbuto nyinshi. Tunabisanga mu bukibwaba ubw’inzuki cyangwa bw’ubuhura.
Poroteyine[hindura | hindura inkomoko]
Poroteyine ziri mu bintu byubaka umubiri kandi bikawufasha mu mikorere yawo ya buri munsi. Buri gace k’umubiri wacu gakenera poroteyine runaka ngo gakore, nizo zituma imikaya yisana nyuma yo gukomereka, kandi zinatanga ingufu n’ubushyuhe mu mubiri.
Poroteyine tuzisanga mu mafunguro anyuranye ariko cyane cyane akomoka ku matungo. Ziboneka cyane mu nyama, amafi, amagi, soya,ubunyobwa n’ibishyimbo.
Ibinure cyangwa ibinyamavuta[hindura | hindura inkomoko]
Nubwo abenshi bibeshya ko ibinyamavuta ari bibi kuko bitera indwara z’umutima n’umubyibuho ukabije ariko burya birarengana biterwa ahubwo n’ubwoko bwabyo, ubwinshi bwabyo n’uburyo umubiri wawe ubikoresha.
Ibinyamavuta birimo ibice 2; harimo ibyuzuye ari nabyo bitari byiza iyo bibaye byinshi bikaba bikomoka ku nyama, urugimbu, ikimuri n’ibindi bikomoka ku mavuta y’inka. Ibi usabwa kubirya gacye gashoboka. Ibindi ni ibinure bituzuye ari na byo byiza cyane bikaba bikomoka ku mavuta ava mu bimera nka soya, ibihwagari, ubunyobwa, avoka, n’ibindi.
Gusa hari andi mavuta ava mu mafi akaba yitwa omega-3, aya uretse kuba meza ni n’ingenzi.
Vitamine[hindura | hindura inkomoko]
Vitamin ni ingenzi kuko zifasha mu kurinda umubiri wacu indwara cyane cyane iziterwa na mikorobi.
Kugeza ubu hari amoko 13 ya vitamin z’ingenzi arizo A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E na K.
Imbuto zose, imboga n’impeke zuzuye tubisangamo za vitamin C, A, E na K. Tunasangamo kandi vitamin B zinyuranye gusa izi vitamin zo mu bwoko bwa B tuzisanga cyane cyane mu bikomoka ku matungo. Nka B12 tuyisanga mu bikomoka ku matungo gusa.
Imyunyungugu[hindura | hindura inkomoko]
Akamaro kayo mu mubiri ni ukuringaniza amatembabuzi awubamo, kubaka ibice by’umubiri binyuranye. Imyunyungugu umubiri ukenera ni myinshi harimo ikenerwa ku bwinshi n’ikenerwa ari micye. Gusa muri rusange iy’ingenzi twavuga ni kalisiyumu, sodiyumu, potasiyumu, ubutare na manyeziyumu. Tukaba tuyibona cyane mu nyama, amata n’ibinyampeke nk’amasaka, ibigori, ingano, uburo, umuceri.