Dore ubwoko bw’amafunguro ashobora gufasha umwana muto kongera ubwenge
Ku babyeyi bibaza indyo ikwiye kugaburirwa umwana ukiri muto kugira ngo ubwonko bwe burusheho gukura no gukora neza, dore amwe mu mafunguro y’ibanze waha umwana muto:
1. Imboga n’imbuto z’icyatsi
Ntugomba na rimwe kwibagirwa akamaro k’imboga rwatsi ku mikurire myiza y’ubwonko bw’umwana, zimwe muri zo twavuga epinari, celeri, kale, chou fleur, n’izindi. Ushobora kuzimuha ziseye (nko muri potage), cg ari mboga zikasemo uduce duto cyane ku buryo zitamubangamira mu kuzirya. Epinari na kale ni imboga z’ingenzi cyane ku mikorere y’ubwonko kuko zirinda hakiri kare indwara zo kwibagirwa zishobora kuza mu izabukuru, zirimo kandi intungamubiri z’ibanze zifasha urwungano rw’imyakura n’uturemangingo gukura.
Imboga rwatsi ubonye umwana atazikunda ushobora kuzongera mubyo akunda kurya yaba ari umureti cg andi masosi.
2. Amagi
Amagi akungahaye cyane ku ntungamubiri zitwa choline, zikaba ingenzi cyane mu gukuza no kongera uturemangingo tw’ubwonko dufasha mu gufata mu mutwe no kwibuka. Uko ugaburira umwana muto amagi niko utu turemangingo twiyongera, uko twiyongera niko n’ubushobozi bwo kwibuka no gufata mu mutwe bwiyongera, aribyo twita kugira ubwenge bwinshi. Ushobora guha umwana muto amagi ku ifunguro rya mu gitondo kugira ngo barusheho kwirirwa bamerewe neza.
3.Amata atarimo ibinure
Amata atarimo ibinure (fat-free milk), agirira akamaro abana bato kuko aba akungahaye kuri vitamini d, poroteyine ndetse n’umunyungugu wa fosifore(phosphorus) na kalisiyumu.
Calcium ni ingenzi cyane kuko ifasha mu mikorere y’umusemburo wa insuline, iyi niyo mpamvu amata agomba kongerwa ku ifunguro ry’umwana. Hari abana bamwe na bamwe bagira ikibazo ku mata (iyi ndwara iterwa nuko umubiri uba udashobora kwihanganira isukari yo mu mata; lactose intolerance). Ushobora kugana kwa muganga bakaba bareba icyo bamufasha cg se ukazajya umugurira amata atarimo lactose. Kimwe n’uko ushobora kumugurira inyongera za vitamin D na calcium muri farumasi zigasimbura ya mata adashobora kunywa.
4. Amafunguro akize kuri Omega-3 fatty acids
Ibiryo birimo intungamubiri za omega-3 essential fatty acids ntibigomba kubura mu mafunguro uha umwana wawe. Niba ushaka ko ubwenge bwe burushaho kwiyongera. Izi ntungamubiri kimwe n’izindi poroteyine ziboneka mu mafi zifasha ubwonko kudatakaza ubushobozi bwo kwibuka no gufata mu mutwe. Ubwoko bw’amafi ibonekamo cyane twavuga; salmon, tuna ndetse na sardines ntizigomba kubura mu mafunguro y’umwana.
5. Yogourt
Yogourt (yawurute) nziza waha umwana muto ni ikungahaye ku binure byinshi, (zizwi nka greek yogourt, zikaba zirusha izisanzwe ibinure). Ibinure ni ingenzi mu mikorere myiza y’ubwonko, niyo mpamvu iyi yawurute ugomba kuyongera ku mafunguro uha umwana muto. Ushobora kandi no kongeramo ibinyampeke kimwe n’inkeri kugira ngo byongere fibres na polyphenols zituma ubwenge burushaho kwiyongera. Polyphenols kandi ushobora no kuzisanga muri shokola z’umukara.
Aya ni amwe mu mafunguro afasha ubwonko gukomeza gukora no gukura neza ku mwana muto. Ibi biryo byose bifasha abana mu gihe bakuze guhorana ubwenge no kwiyongera k’ubushobozi mu mitekerereze.
Hari andi mafunguro y’ingenzi tutavuze aha nk’utubuto duto (nuts) harimo sesame, soya n’utundi. Nayo afasha mu kongera ubwenge bw’umwana no kumufasha kugira ubushobozi bwo gutekereza cyane amaze gukura.
