Nyamara burya ibyinshi umubiri wacu ukeneye ngo tugire uruhu rwiza ntibiboneka mu miti, ahubwo biri mu byo turya.
Hano twaguteguriye ibyo kurya 10 by’ingenzi warya maze ukagira umubiri mwiza, unoze kandi ucyeye.
1. Ifi
Nubwo abantu benshi batajya batekereza ku ifi iyo bavuze ku bijyanye n’uruhu, nyamara ubwoko bwinshi bw’amafi nka mackerel, salmon, trout na herring, bukize ku binure bya omega-3 acid, ikaba izwi nka cholesterol nziza.
Ibi binure bifasha mu kurinda uruhu rwawe imirasire y’izuba yarutwika, bigabanya ibyago bya kanseri y’uruhu, bifasha amatembabuzi kugera mu turemangingo ndetse bigabanya ububyimbe bw’uturemangingo two ku ruhu.
2. Imbuto z’ibihaza
Bamwe babyita ibihaza muri rusange, abandi bayita imyungu, cyangwa se amadegede. Hari n’ababyita akabyiniriro ka mukomanyare!
Izi mbuto z’ibihaza ni ingenzi kuko zirihariye mu kuba zikungahaye kuri zinc, ukaba umunyungugu wihariye mu kugira uruhu rwiza. Zinc ifasha uturemangingo tw’uruhu kwisana, igafasha mu gutuma ikigero cy’ibinure byo mu ruhu gihora hejuru, ndetse ifatanyije na vitamin C byongerera ingufu ibice binyuranye by’uturemangingo. Izi mbuto ushobora kuzikaranga ugahekenya nk’uko urya ubunyobwa cyangwa ukazikoramo ifu ikorwamo isosi.
3. Amacunga n’Indimu
Izi mbuto muri rusange zikize kuri vitamini C. Gusa by’umwihariko indimu n’amacunga hamwe n’ibindi byose byo muri uwo muryango nka mandarine, chungwa-ndimu n’ibindi niyo soko ya mbere ya vitamini C (Iyi vitamini yitwa kandi ascorbic acid). Ni ingenzi mu ikorwa rya collagen, iyi ikaba ariyo proteyine igize inyama zacu, imikaya, imiyoboro y’amaraso ndetse n’uruhu. Si ibyo gusa kuko iyi vitamini birazwi ko ari ingenzi mu gusukura umubiri, ikanarinda gusaza k’uruhu no kuzana iminkanyari, inafasha mu gukira vuba ibisebe.
4. Green tea/The vert
Icyayi cya the vert kibamo tannin ikaba ifasha mu kurwanya iminkanyari. Ndetse tunasangamo ibinyabutabire binyuranye bifasha mu kurinda kanseri y’uruhu.
5. Almond/Amande
Benshi tuzi ko amavuta ava muri iki gihingwa (almond oil/huile d’amande) adufasha mu kuvura amaribori. Si icyo cyonyine kuko imbuto za almond zikungahaye kuri vitamini E, ikaba irinda uruhu ingaruka mbi zaterwa n’izuba. By’umwihariko rero iyi vitamini ibamo ifasha mu kurinda kanseri y’uruhu ndetse ikanarinda uruhu gusaza.
6. Amavuta ya elayo
Aya mavuta agirira uruhu akamaro haba imbere n’inyuma. Afasha mu kurinda, kugabanya no kuvura ububyimbirwe bw’uruhu ndetse akanafasha mu kurwanya kwangirika k’uruhu imbere ahafashe ku nyama. Kuyisiga by’umwihariko birinda iminkanyari n’uduheri twa hato na hato bikanatuma ugira uruhu rutoshye.
7. Brocolli
Aya ni amashu ajya kumera nka chou-fleur, gusa yo ntaba umweru, aba icyatsi kandi nta bibabi biba bihishe icy’imbere. Akungahaye kuri vitamini C na E, zose zikaba zizwiho kurinda uruhu imirasire y’izuba no kururinda uburozi buturuka mu mikorere y’umubiri, aho zituma ubwo burozi busohoka, ntacyo bwangije.
8. Ingano
Izi ngano si ifarini, kuko yo agahu k’inyuma kaba kakuweho. Ahubwo ni za zindi uzasarura ukazishesha umaze kuzitonora cyangwa ukisekurira mu isekuru gakondo. Umunyungugu witwa seleniumu niwo w’ingenzi kandi uboneka muri zo. Uyu munyu ukomeza uturemangingo two ku ruhu inyuma ukanarufasha koroha bityo ntirugaragaze gusaza.
9. Amata yagabanyijwemo ibinure
Hari amata uzagura apfunyitse usange banditseho ngo Low fat milk. Niyo avugwa hano. Ndetse burya n’amacunda, ni ubwo bwoko bw’amata. Aya mata abamo vitamini A, ihindukamo beta carotene, igafasha uruhu kumererwa neza. Kandi iyi vitamini inafasha mu gusohora uburozi n’imyanda mu mubiri
10. Amazi
Nubwo ariyo dusorejeho, nyamara ntiwagira uruhu rwiza utanywa amazi. Amazi afasha umubiri gusohora imyanda ndetse akanatuma impyiko zikora neza. Kunywa amazi kandi bituma uturemangingo twuzura bityo uruhu ntirube rwumye. Bituma ruhehera, kandi imikorere y’ibindi bice by’umubiri ikagenda neza.
Muri macye ngibyo ibyo warya, wanywa cyangwa wakisiga maze ukagira ubuzima bwiza, uruhu ruhehereye, runoze, rutoshye, rutagaragaza ubusaza, muri macye, uruhu rwiza.
