Ubuzima bw’amara ni ingenzi cyane ku mikorere myiza y’umubiri wacu. Amara afasha mu igogora ry’ibiribwa, mu gusohora imyanda, no kurinda umubiri indwara zitandukanye. Iyo amara adakora neza, bishobora gutera ibibazo by’ubuzima birimo impatwe, kuribwa mu nda, ndetse no kugira intege nke.
Mu rwego rwo kugira amara akomeye kandi akora neza, hari ibiribwa by’ingenzi ukwiriye kongeramo mu mafunguro yawe buri cyumweru. Muri iyi nkuru, turagusangiza ibiribwa bibiri by’ingenzi cyane bizagufasha kugira amara meza no kurushaho kugira ubuzima buzira umuze.
Dore ibiribwa bibiri byoroshye kubona wakongera mu mafunguro ya buri cyumweru kugira ngo amara yawe abashe gukora neza:
1. Imboga Z’icyatsi (Nko Ku Brocoli, Dodo, Epinari)
Imboga z’icyatsi zirimo fibre nyinshi zifasha igogora no kugabanya imyanda mu mara. Zikungahaye kandi kuri magnesium, vitamin C na antioxidants bifasha mu kurinda udukoko dutera indwara.
Impamvu zikenewe ku mara:
- Zongera ubwinshi n’ubwiza bw’udusimba twiza two mu mara (gut flora)
- Zifasha mu kurinda gusaza kw’uturemangingo two mu mara
- Zikuraho imyanda y’igihe kirekire yaba yarahagaze mu mara
- Zifasha mu kurwanya impatwe no kubyimba mu nda
Kurya imboga z’icyatsi nibura inshuro 2–3 mu cyumweru mu isupu, salade, cyangwa ukaziteka ku mavuta make bizagufasha cyane.
2. Ibiribwa birimo probiotics (nk’amata y’inkamirwa, yaourt isanzwe, ubuki karemano)
Probiotics ni udukoko twiza (microorganisms) dufasha amara gukora neza, tukongera ubudahangarwa kandi tukarinda umubiri kwandura byoroshye.
Ibyiza bya probiotics ku maraso:
- Byongera umubare w’udusimba twiza two mu mara
- Bigabanya ibibazo by’impatwe, gusaza k’umubiri no kugira ibibazo by’igifu
- Bifasha mu gutuma amaraso atembera neza, bikarinda inflammation
Kurya yaourt karemano cyangwa kunywe amata y’inkamirwa nibura kabiri mu cyumweru birafasha. Niba utemera amata, hari n’amasoko agurisha probiotics supplements.
Kurya imboga z’icyatsi n’ibiribwa birimo probiotics buri cyumweru ni kimwe mu bintu byoroshye ariko bifite akamaro gakomeye ku buzima bw’amara yawe. Amara meza ni yo soko y’ubuzima bwiza, umunezero n’imbaraga za buri munsi.
