Gusaza ni igice gisanzwe cy’ubuzima, ariko uburyo tubaho bushobora kugira uruhare runini mu buryo dusaza no mu isura igaragara ku mubiri. Uko tugenda dukura, hari impinduka zigaragara ku ruhu, ku misatsi no ku miterere y’umubiri, harimo iminkanyari, imvi, n’umunaniro uhoraho. Nubwo tutabasha guhagarika gusaza, dushobora kugabanya ingaruka zabyo tubifashijwemo n’imirire iboneye. Kurya amafunguro yuzuye intungamubiri, by’umwihariko ibirinda gusaza vuba, bishobora gutuma uruhu rugaragara neza, rukagira ububobere, kandi bigatuma umubiri wacu ugumana ubuzima bwiza n’ingufu.
Iyo umuntu agenda akura, n’imyanya y’umubiri hamwe n’uturemangingo (cells) birakura, bigatuma habaho impinduka zitandukanye ku mubiri. Izi mpinduka ni ibisanzwe kandi ntizibasha kwirindwa. Ushobora kubona iminkanyari, imvi, n’izindi mpinduka zigaragara ku mubiri, bikaba byakugiraho ingaruka mu kwiyumva neza no mu isura yawe. Ariko, hari icyo twakora kugira ngo tugabanye izi ngaruka zo gusaza – dukoresheje amafunguro meza.
Muri iyi nkuru, tugiye kurebera hamwe amoko 8 y’ibiribwa afasha umuntu kugaragara nk’ukiri muto mu buryo bw’umwimerere.
1. Imbuto z’amoko atandukanye (Berries)
Imbuto nka strawberries ( inkeri ), amaronge, indimu, n’inanasi zifite vitamini C nyinshi n’antioxidants, bikarinda uruhu kwangirika n’ukwisatura kw’uturemangingo. Izi ntungamubiri zifasha uruhu kugumana ububobere n’ubusore, ndetse zigabanya iminkanyari no gutakaza imbaraga z’uruhu.
2. Imboga z’icyatsi kibisi
Imboga nka epinari n’izindi zifasha mu kongerera umubiri vitamini n’imyunyungugu y’ingenzi. Zifite n’ubushobozi bwo kurinda amagufa kwangirika, bigafasha abantu gukomeza kugira amagufa akomeye mu gihe bakuze.
3. Imbuto z’amavuta
Kurya ubunyobwa, ndetse n’izindi imbuto zifite amavuta meza bifasha kugabanya uburibwe bw’imbere mu mubiri, bigatuma ubwonko bukora neza no kurinda indwara z’umutima. Izo mbuto kandi zirimo na vitamini E ifasha uruhu kurinda gusaza vuba no kurinda uturemangingo kwangirika.
4. Amafi afite amavuta menshi
Amafi nka salmon, sardines, na tuna azwiho kuba afite Omega-3 nyinshi, ifasha kurinda uruhu, rukaguma rutoshye, no kururinda kwangirika. Ibi binagirira neza umutima n’imitsi y’amaraso.
5. Chocolat irimo cocoa nyinshi
Ibyiza kuri wowe! Chocolat irimo cocoa ( Cocoa ni ifu iva ku mbuto z’igiti cy’ifu ya chocolat ) irenze 70% ifite antioxidants nyinshi zifasha uruhu kwirinda kwangizwa n’izuba, kurugira rwiza no gutuma amaraso atembera neza, bityo bigatuma ugaragare neza.
6. Kunywa icyayi cy’icyatsi (Green Tea)
Kunywa icyayi cy’icyatsi buri munsi bituma umubiri ubona antioxidants yitwa catechins ifasha kurinda uruhu no kugumana ubuzima bwiza. Byanagaragaye ko icyayi cy’icyatsi gifasha kugabanya ibyago byo kurwara umutima cyangwa kanseri.
7. Ibinyampeke byuzuye (Whole Grains)
Ibyo kurya bikomoka ku binyampeke byuzuye bifasha mu gutanga ingufu zirambye, kugenzura isukari mu maraso, no kugabanya ibyago byo kurwara indwara ziterwa no gusaza nka diyabete yo mu bwoko bwa kabiri, indwara z’umutima, n’izindi kanseri.
8. Avoka (Avocados)
Avoka ni isoko nziza y’amavuta meza n’amavitamini nka E, irinda uruhu kwangizwa n’izuba, ikarugira rwiza kandi rutoshye. Kurya avoka kenshi bifasha kugumana ibiro byiza n’isura itangaje.
Gusaza ni ibisanzwe, ariko kurya neza bishobora gutuma tugumana ubuzima bwiza no kwirinda iminkanyari. Jya ugisha inama muganga igihe ufite impungenge ku mafunguro yawe cyangwa ku buzima bwawe muri rusange.
PAMAKIO PRESS irahari ngo igufashe kugira ubuzima bwiza. Komeza usome izindi nkuru zacu ku buzima n’imibereho myiza!
