Ibiribwa 10 byongerera umubiri ubudahangarwa

Yanditswe: 28-07-2016

Iyo tuvuze ubudahangarwa tuba tuvuze insoro zera (globules blancs/white blood cells). Izi nsoro zera nizo zifasha umubiri wacu guhangana n’indwara zinyuranye.

Ubucye bwazo rero nibwo bushobora gutera umubiri wacu kwibasirwa n’indwara kuko ingufu zo guhangana ziba zagabanutse.

Hano rero twabahitiyemo ibyo kurya 10 bya mbere byagufasha kongera ubwinshi n’ingufu z’abasirikare b’umubiri, ukwiriye kurya ku bwinshi urwaye kugira bigufashe gukira vuba.

By’umwihariko bigufasha guhangana n’inkorora n’ibicurane.

-# • Ibyo kurya byo mu bwoko bw’indimu. Ibi birimo indimu, icunga na mandarine. Izi mbuto zikungahaye kuri vitamin C kandi izwiho kongera ubwinshi bw’insoro zera. Kuko umubiri wacu utabasha gukora iyi vitamini cyangwa ngo uyibike, bisaba ko buri munsi turya ibyo ibonekamo
- # • Poivron ; Poivron cyane cyane izitukura zifite vitamin C ikubye gatatu iyiboneka mu ndimu cyangwa amacunga. Kuzirya si ukuzikaranga, ushobora kuzikatira ku byo kurya bihiye cyangwa ukayishyira kuri salade.
-# • Amashu ; Amashu yo mu bwoko bwose yaba chou-fleur, ayasanzwe, ay’ibibabi, ni isoko nziza ya vitamini A, C E na K. Mu kuyarya si byiza kuyateka ngo ashye cyane, ushobora kuyarya nka salade cyangwa se ukayanyuza ku muriro gacye, mbese akaba ari imitura.
-# • Tungurusumu. Ubu ahantu henshi basigaye bakoresha tungurusumu ku byo kurya. Kuba tungurusumu yongera ingufu z’abasirikare b’umubiri biva ku kuba ikize kuri allicin, ikinyabutabire kirimo sulfur/soufre. By’ umwihariko, tungurusumu ikaba izwiho guhangana n’umuvuduko udasanzwe w’amaraso
-# • Tangawizi. Iki kirungo gikoreshwa akenshi mu cyayi, inafasha guhangana n inkorora. Tangawizi rero ikize kuri vitamin C, kandi inarimo capsaicin, izwiho guhangana n’uburibwe bwa karande nk’ubukomoka ku mpanuka cyangwa kanseri. Kuyikoresha bituma ubwo buribwe bugabanyuka.
-# • Epinari. Izi ni imboga ziboneka henshi. Zikize na zo kuri vitamin C. zinakize kandi kuri beta-carotene, yongerera ubudahangarwa bwo guhangana n’indwara ziterwa na mikorobi. Kuziteka ntizishye cyane bituma vitamin A igumamo ahubwo bikagabanya oxalic acid.
-# • Yawurute. Nubwo kuyikoresha cyane atari byiza, ariko yaourt izwiho kuba ikungahaye kuri vitamin D. vitamin D nayo ifasha mu mikorere myiza y’ubwirinzi bw’umubiri wacu.
-# • Ubunyobwa. Iyo tuvuga ubwirinzi, ntitwibagirwa vitamin E. ubunyobwa rero bukungahaye kuri iyi vitamin. Icyiza cyayo nuko yo ibikika mu mubiri, bityo ntibisaba ko warya ubunyobwa buri munsi. Kuko ibaye nyinshi nabyo si byiza. Kuburya kabiri cyangwa gatatu mu cyumweru birahagije.
-# • Green tea/ the vert. The vert ikungahaye kuri flavonoids, zikaba zizwiho gusohora imyanda mu mubiri. Si ibyo gusa kuko inifitemo L-theanine ikaba ifasha mu ikorwa rya lymphocytes T. izi zizwiho guhangana na mikorobi
-# • Ipapayi. Buriya mu ipapayi imwe, usangamo 224% za vitamini C ukeneye ku munsi. Kuba birenze 100% ntibigutere ikibazo kuko vitamin C iyo ibaye nyinshi umubiri usohora idakenewe.

Twavuze ko tuvuga 10 gusa ariko ntitwasoza tutanavuze ko atari ibi byonyine byongera ingufu z’ubwirinzi ahubwo hari n’ibindi nk’ibihwagari, inyama y’inkoko, ibyo kurya byo mu nyanja bizwi nka shellfish ; twavugamo crabs, lobster na mussels.

Byatanzwe na Phn, Biramahire Francois

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