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Ibi nibyo Wakora ukagira uruhu rufite ubwiza Buda shira irora Ibi nibyo Wakora ukagira uruhu rufite ubwiza Buda shira irora
Ibi nibyo Wakora ukagira uruhu rufite ubwiza Buda shira irora

Dore ibyo wakora byatuma ugira Uruhu Rwiza

Wari uziko ushobora kurya mu buryo bwawe bigatuma ugira uruhu rwiza n’umubiri mwiza uhehereye? hari ihuriro rikomeye hagati y’amafunguro turya ndetse nuko tugaragara. Ubanza, ari aha ya mvugo ngo ubwiza baraburya ntibabwisiga.

Hamwe naya mafunguro ushobora kugabanya ibimenyetso by’ubusaza harimo iminkanyari,

Kugira amabara k’uruhu  nibindi.

Uko uriye indyo yuzuye,  bigufasha kugira ubuzima bwiza.

Kandi umubiri muzima uzagaragarira k’uruhu rwiza.

Kandi indyo yuzuye n’ingenzi kugirango ugire ubuzima bwiza n’uruhu rwiza.

Amafunguro akungahaye kuri vitamine A, C, na E, arinda uruhu ndetse rugahora rucyeye.

Aya  n’amwe mu mafunguro warya ukarinda uruhu rwawe.

1. Imbuto

Amoko atandukanye y’imbuto, urugero nk’ inkeri afatwa nk’ibiryo by’uruhu kubera ko aba akungahaye kubirinda umubiri .

Mu  2012 inyigo yasohotse mu kinyamakuru  Journal of Agricultural and Food Chemistry yagaragaje ko izi mbuto zikubiyemo ibirinda umubiri byinshi.

Ibi bikaba aribyo bituma uruhu rudasaza vuba ndetse bikagendasha gahoro imisemburo y’ubusaza kuko birinda tumwe mu turemangingo dukora imirimo itandukanye harimo no kumenya igihe umuntu agezemo.

Izi mbuto rero ziboneka hose, ndetse ushobora kuzisanga mu  bindi bitandukanye harimo nka Yawurute.

2. Amavuta ya olive

Amavuta ya Olive  n’inkomoko ya polyphenols, ndetse na vitamine E, ari nabyo bifasha mu gutinza kwihuta kubukure (Imyaka) .

Aya mavuta akize kuri squalane, iyi ikaba ifasha uruhu, inzara,iminwa,ndetse n’umusatsi.

Kuba dusanga vitamine E mu mavuta ya Olive bifasha mukurinda uturemangingo tw’uruhu  bikarinda uruhu rwacu ibyarwangiza harimo n’imirasire y’izuba.

Kugira ngo wishimire ubuzima bwiza n’ubwiza wakura muri aya mavuta. Ushobora no kuyategura muri salade yawe cyangwa se ukayatekesha.

3. Inyanya

Mu nyanya dusangamo ikirinda ugusaza kitwa (lycopene). Iyi  lycopene ifasha  kugabanya ingaruka zaterwa n’imirasire y’izuba. Kugira ngo ubone ibyiza bya lycopene, ukwiye guteka inyanya cyangwa ukazirya ari mbisi. Inyanya kandi zikungahaye kuri vitamine C ari nayo ifasha mu kurinda uturemagingo kuba twakangirika.

4. Ibijumba

Ibijumba nabyo bikungahaye kuri vitamine C, ndetse na poroteyine igabanya iminkanyari ahubwo ikongera ubwiza bw’uruhu rwawe.

Mu bijumba dusangamo vitamine A itanga kugira uruhu rurekuye.

Ukwiye kujya wibuka ibijumba mu mafunguro yawe, kandi mu buryo bwose wabitekamo ntacyo bitwaye.

5.Ipapayi

Ipapayi  n’ingenzi cyane kuko ikungahaye kuri vitamine  C ifasha mu kurinda uturemagingo tw’uruhu, imirasire y’izuba ndetse ikanasana uturangamuntu  (DNA) twangijwe n’imirasire y’izuba (UV rays). Ipapayi kandi ikungahaye ku misemburo ifasha umubiri wacu gukura ndetse ukamera neza, uyu musemburo kandi ucagagura uturemangingo tw’uruhu twapfuye.

Igishishwa cy’ipapayi gishobora gukoreshwa mu kunoza uruhu rwawe, kikagabanya ibiheri n’amabara byo mu maso.

6. Shokola y’umukara

shokola y’umukara yifitemo impumuro ifasha uruhu kumera neza, ikanarinda uruhu ku mirasire y’izuba yangiza ndetse n’umuvuduko w’amaraso, ikindi nuko igizwe na cocoa ifasha mu kugabanya umusemburo wa stress.

Mu nyigo yasohotse mu kinyamakuru  Journal of Nutrition, yagaragaje ko abagore babaga banyweye cocoa ihwanye n’amagarama 326 y’impumuro bagize uruhu rwiza. Bivuze ko ushobora kurya agasate ka  shokola y’umukara byibuza buri munsi.

  1. icyayi cy’icyatsi (Tea vert)

Icyayi cy’icyatsi (tea vert)  n’ingenzi k’uruhu rwawe no k’ubuzima bwawe muri rusange.

Polyphenols iba muri iki cyayi ifite uruhare runini mu kurinda uturemangingo tw’uruhu.

Tutibagiwe ko ifasha mu kurinda cyangwa kugabanya ibyago byo kurwara cancer y’uruhu, nkuko byagarutsweho n’inyigo yo mu 2012 yasohotse mu kinyamakuru  Oxidative Medicine and Cellular Longevity.

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