Niba waragerageje kuva ku nzoga bikanga ifashishe aya mafunguro abigufashemo nta ngaruka
Akenshi kwihanganira guhagarika inzoga burundu ku muntu wazimenyereye ni ingorabahizi gusa iyo uri umuntu uzi gufata umwanzuro no kuzirikana icyo wiyemeje birakunda hamwe n’ibiribwa bishobora kugufasha kumva nta nyota yo kunywa inzoga ufite.
Ibiribwa bifasha umuntu ushaka kureka cyangwa wamaze kureka inzoga
1.Inkeri
Inkeri kimwe n’izindi mbuto zose ziri mu bwoko bumwe, zifasha umubiri kubona isukari y’umwimerere ifasha umuntu kudakomeza gushaka ibintu byongewemo isukari yo mu ruganda. Inkeri kandi zikungahaye no ku zindi vitamine n’imyungu ngugu ikenewe mu mubiri.
2.Ibinyampeke
Ibi ni ibiribwa bikize ku ntungamubiri zizwi nka ‘fibre’ zituma bitinda mu rwungano ngogozi kandi bigatinda kurekura isukari, bityo umuntu ntasonze vuba ngo abe yashaka kurya bya hato na hato. Ibiribwa by’ibinyampeke birimo: umuceri utaranyuze mu ruganda, ibikomoka ku ngano zitanyuze mu nganda (umugati na biswi), ibigori cyangwa injugu.
3.Imbogarwatsi
Izi mboga ziri mu biribwa by’ingenzi cyane ushobora gufata igihe icyo ari cyo cyose, ari yo mpamvu nazo ziza mu by’ibanze bifasha umuntu urimo kuva ku nzoga by’umwihariko kubera ko zikungahaye kuri vitamine B izirana n’inzoga.
4.Urusenda rwa kamurari
Uru rusenda rufasha umuntu kutongera kurarikira inzoga cyangwa ibyo yumva bishobora kuzisimbura mu mubiri we ngo agire amahoro. Urusenda kandi rutera umuntu kumva ashaka amafunguro, bikaba ari ingenzi cyane igihe umuntu waretse inzoga yumva afite isesemi ituma atabasha kurya.
5.Amafi afite ibinure
Vitamine D ni intungamubiri yangizwa no kunywa inzoga zisindisha, kandi iyi vitamine iboneka cyane mu biribwa bifite ibinure bitangiza umubiri, bikagira uruhare mu gufasha umuntu kutagirira amerwe ibiribwa biba byaraciye mu nganda bityo bikanamurinda ingaruka ziterwa no kurya ibinure byinshi bitari byiza.
Amafi yo mu bwoko bwa mackerel na salmon ni yo ahanini akize kuri vitamine D n’ibinure bitangiza umubiri byo mu bwoko bwa omega-3. Hejuru y’ibyo kandi, ayo mafi akungahaye no kuri protein ifasha umubiri kongera kwiyubaka kandi ukumva uguwe neza nyuma yo gufata ifunguro.
6.Imbuto z’ibihwagari
Kubera ko ibisindisha biri mu bya mbere bigabanya imisemburo ya dopamine mu mubiri bigatuma umuntu ahora yumva ashaka inzoga, kurya imbuto z’ibihwagari ku bwinshi ni imwe mu nzira nziza zo kurwanya icyaka cyabaye cyorezo. Ni kimwe n’imbuto z’urumogi aho rwemewe, imbuto za watermelon n’iza pumpkin kuko zikungahaye ku byuka umubiri bizwi nka fibre kandi zikagira isukari nke cyane.
7.Amafunguro akize kuri Zinc
Muri aya mafunguro hagarukamo ibiribwa bikomoka ku binyampeke bitaciye mu nganda (ingano n’umuceri), hakabamo n’imbuto nka avoka, inkeri z’umukara, iz’ubururu n’imbuto zitwa pomegranates. Ibi byose bikaba bikungahaye ku ntungamubiri ya fibre ituma umuntu atagirwaho ingaruka no kureka inzoga, cyangwa gusonza bya hato na hato akaba yasubira ku byo yaretse.
8.Imineke
Imineke kimwe n’imbuto z’ibihwagari, nayo ifasha kuzamura imisemburo ya dopamine no kurwanya kumva umuntu ashaka gusubira cyo yaretse. Imineke ikize ku myunyu ya potasiyumu (potassium) ifite akamaro kanini ku buzima bw’umutima n’imikorere yawo kandi mwibuke ko kunywa inzoga zisembuye igihe kirekire byangiza umutima.
9.Umugati w’ingano gusa
Umugati w’ingano zitavangiye ntukize gusa ku ntungamubiri za fibre kimwe n’ibinyampeke ubwabyo, ahubwo wuzuyemo n’imyunyu ya manyeziyumu (magnesium) kandi ukaba uzwiho guhaza byihuse. Bityo rero gusimbuza umugati w’umweru uw’ingano zonyine, byongera intungamubiri za fibre kandi bikakurinda kwifuza inzoga kurusha uko umugati w’umweri ubigenza.
10.Amafunguro akize ku myunyu ya fer (iron)
Imyunyu ya fer ni yo ifasha gutembereza umwuka mwiza (oxygen) mu mubiri, kandi inzoga zisindisha zikaba zangiza iyo myunyu. Ni yo mpamvu igihe iyo myunyu ibaye mike mu mubiri umwuka wa Oxygen uba utakibasha kugera mu bice byose uko bikwiye. Amafunguro akungahaye kuri iyo myunyu ni inyama y’inkoko, tofu, ibishyimbo na lentiye.
Niba warabashije kureka inzoga zisembuye cyangwa ukiri muri urwo rugamba rutoroshye, gerageza urebe ko wabasha kujya ubona aya mafunguro yose uko ari 10 kenshi gashoboka, kugira ngo ubuzima bwawe bwongere burangwe no kuzira umuze.
