Uko wagarura imihango nyuma yo guhagarika imiti iboneza urubyaro
Nubwo kuri ubu iyo tugize akabazo ku buzima twirukira ku baganga ngo baduhe imiti, ariko burya hari uburyo twajya twifasha dukoresheje guhindura imirire yacu n’iminywere,
Niba nyuma yo guhagarika imiti iboneza urubyaro umaze igihe kirekire nta mihango ubona, hari ibyo wakora byagufasha ikagaruka.
Gabanya ibiro. Umubyibuho udasanzwe na diyabeye ni bimwe mu bitera ubugumba. Kora ibishoboka byose kugirango ugire ibiro bijyanye nuko ureshya.
Gerageza ufate ifunguro rikize ku butare (iron/fer). Ibyo twavuga ni ibihwagari, ibishyimbo, imboga z imiriri (amaranthe), n’imboga rwatsi zifite icyatsi cyijimye
Ifunguro rikize kuri vitamini C. Iyi vitamini izwiho kuzamura igipimo cy ’imisemburo. Isoko nziza ya vitamini C ni poivron itukura, amacunga, inkeri n’ icyayi kirimo indabo za hibiscus.
Soya ni urugero rwihariye kandi rwiza kuko izwiho kurwanya ubugumba nubwo ku bagabo kuyirya cyane byateza ibibazo
Ibyo kurya bikize kuri vitamini B. ubwoko bwa vitamin B zigera mu 8 tuzisanga mu mboga rwatsi, mu mbuto nka avoka n’imboga ziva mu nyanja. Gusa vitamini B12 yo tuyisanga mu bikomoka ku matungo
Omega-3 : Iyi tuyisanga mu byo kurya nk’amavuta y’ifi, sardines, ubunyobwa n’amafi muri rusange
Gukoresha igipimo cyiza cya cholesterol : Nubwo yitwa mbi ariko ku gipimo cyiza ni nziza. Tuyisanga mu nyama z’amatungo yarishije ubwatsi gusa, amagi y’inkoko zagaburiwe ibiryo bisanzwe, amavuta ya coconut, n’ibirunge (amavuta y’inka)
Ibirimo fiber : Nk’imbuto, imboga n’ibishyimbo
Ibikungahaye kuri zinc : Sesame ni urugero rwiza. Yaba imbuto cyangwa amavuta yayo.
Ugerageje kuri buri funguro ryawe ntubureho ibi tuvuze haruguru, byagufasha kongera kubona imihango mu gihe wayibuze nyuma yuko uhagaritse imiti yo kuboneza urubyaro.
Byatanzwe na Phn, Biramahire Francois