Ubwonko ni igice cy’ingenzi cy’umubiri wa muntu gikwiriye kwitabwaho cyane ku buryo bw’umwihariko kubera akamaro kihariye bufitiye umuntu,ni igice gikwiriye kwitabwaho cyane.

Dore ibiribwa bituma ubwonko bukora neza



Mu buzima bwacu bwa buri munsi ibyo dukora byose biyoborwa nuko dufite gutekereza neza aribyo bikorwa n’ubwonko.Ntabwo umuntu ashobora gukora ibintu bye neza atitaye ku bwonko bwe,akenshi nk’iyo umuntu yataye ubwenge usanga bavuga ko yasaze, ugasanga arakora ibiteye isoni,avuga amagambo mabi rimwe na rimwe akanarwana. Iyo umuntu ashaje nabwo cyangwa afite uburwayi runaka butuma yibagirwa cyangwa ugasanga imitekerereze ye yagabanutse.

Ibi  ni ibiryo warya ubwonko bwawe bukarushaho gukora neza cyane.

Ifi.

Dore ibyo kurya bituma ubwonko bukora neza

Amafi agira ibinure byinshi birimo icyitwa DHA (Docosahexaenoic acid) ituma uturandaryi two mu bwonko dukora neza cyane gusa ubwonko ni igce kigomba kwitabwaho by’umwihariko kuko iyo kamwe gangiritse ntigasimburwa.

Imboga nyarwatsi.

Dore ibyo kurya bituma ubwonko bukora neza

imboga zirimo izo mu bwoko bwa epinari, dodo n’izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza homocysteine iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by’umutima, vitamini B9 ibi byose irabirwanya

Avoca.

Dore ibyo kurya bituma ubwonko bukora neza

Avoca ni ni urubuto rwihariye kuko irimo vitamini zigera kuri 11, muri zo harimo Vitamini E, izwiho gusukura. Ubushakashatsi bwerekana ko kurya avoka birwanya ibyago byo kurwara indwara ya Alzheimer’s ikaba ifata ubwonko igatera kwibagirwa aho ushobora no kwibagirwa aho utaha cyangwa izina ryawe.

Ibihwagari.

Dore ibyo kurya bituma ubwonko bukora neza

Ibi nabyo bikungahaye kuri Vitamini E. Muri garama 30 za twa tubuto dukaranze nkuko ukaranga ubunyobwa harimo 30% bya vitamini E ukeneye ku munsi. Kubirya gutyo cyangwa gukora agasosi kabyo ni ingenzi mu kongerera ingufu ubwenge.



Ubunyobwa

Dore ibyo kurya bituma ubwonko bukora neza

Ubunyobwa uko bwaba butunganije kose ni isoko y’ibinure na vitamini E. Ibyo binure ni ingenzi kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y’umutima. Utabonye ubunyobwa wabusimbuza almond (amande).

Ibishyimbo.

Dore ibiribwa bituma ubwonko bukora neza

Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n’andi moko, biri mu biribwa bikungahaye kuri glucose. Glucose nk’isukari, itera ingufu mu mubiri kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k’igikombe ku munsi karahagije.



TANGA IGITEKEREZO KURI IYI NKURU