Hari amoko y'ibiribwa atandukanye afasha ubwonko gukora neza aho ibi biribwa tubisangamo intungamubiri zitandukanye ziha ubwonko ubushoboi bwo kwakira umwuka mwiza wa oxygeni uhagije ,bukabona amaraso ahagije aho zinoza imitemberere myiza y'amaraso mu bwonko.
Kurya neza biha ubwonko ubushobozi mu mikorere myiza ,bikaburinda gusza imburagihe ndetse ubwonko bukanarushaho gufata mu mutwe.
1.Amafi n'ibiyikomokaho
Amafi akungahaye ku ntungamubiri ya Omega-3 ifasha mu mikorere myiza y'ubwonko ikanafasha kongera ubushobozi bwo gufata mu mutwe.amafi akungahaye no kuzindi ntungamubiri nyinshi zirimo amvitamini n'imyungugu itandukianye bituma agira akamaro gakomeye mu bireho ya muntu ndetse no mu mikorere myiza y'umubiri.
2.Ikawa
Ikawa ikaba ifasha mu gutuma ubwonko bukora neza ariko cyane cyane ifashwe mu gitondo kandi inatuma wirirwa umeze neza .kunywa agakawa bituma ugira ubwonko butyaye kandi bukamara umwanaya munini buri maso .agakawa kanoze imiterere myiza y'umutima bityo amaraso akagera mu mubiri hose no mu bwonko ku bwinshi.
3.Broccoli
Ikaba ikungahaye kuri vitamin K ituma ubwonko bukora neza ,bene ubu bwoko bw'imboga buhishe ibanga ry'ubuzima bwiza ,bukungahaye ku ntungamubiri zitandukanye bituma zigira uruhare runini mu guha umubiri ibyo ukeneye ,borokoli zifitemo ubutare bwa fer.imyunyungugu itandukanye ndetse n'amavitamini nkenerwa ku mubiri wa muntu
5.Pumpkin seeds (imbuto z'ibihaza )
izi mbuto zikaba zikungahaye ku myungugu nka zinc,magnesium na copper zikaba zifasha mu kurwanya isaza ry'uturemangingo ndetse tugafasha ubwonko gukora neza ,Ntuzigere usuzugura izi mbuto cyangwa ngo wumveko ari ikiribwa cy'abakene kuko gifite akamaro gakomeye ku mubiri wawe gikesha intungamubiri zikirimo
soma iyi nkuru usobanukirwe Akamaro k’inzuzi z’ibihaza
6.Shokora y'umukara
ikaba ifasha mu gusana no kubaka ubwonko byinshi kurii bene izi shokora kanda hano Akamaro 8 ka shokora ku mubiri wa muntu.
7.Ubunyobwa n'ibibukomokaho
bukaba burinda isaza ry'uturemangingo tugize ubwonko bukongera n'ubushobozi bwo gufata mu mutwe.ubunyobwa kandi bukungahaye ku nyungamubiri zituma bugira uruhare runini mu gutera imbaraga mu gihe cyo gutera akabariro ndetse no kongera amasohoro
8.Amacunga
Irinda isaza ry'ubwonko,icunga rikungahaye ku ntungamubiri zirimo Vitamini A ,C ,imyungugu ya karisiyumu na sodiyumu ndetse n'intungamubiri za poroteyine bituma rugira uruhare runini kugutera ubuzima bwiza
9.Amagi
amagi akungahaye kuri vitamin B6 na b12 zikaba zifasha mu ikorwa ry'uturemangingo tugize ubwonko ,igi rimwe ku munsi rirahagije kuba waronka intungamubiri zaryo nkenerwa ku munsi .mu igi kandi habonekamo choline nayo igira uruhare runini mu mikorere myiza y'ubwonko
10.Icyayi cy'icyatsi ( Green tea)
kikaba gifasha mu mikorere myiza y'ubwonko,icyayi cya Green Tea ni numuti ushobora kuvura indwara nyinshi zitandukanye ,
11.Ingano n'ibizikomokaho
zikaba zikungahaye kuri vitamin zitandukanye zifasha mu itumatuma ry'uturemangingo tugize ubwonko,ingano zibonekamo Vitamini zo mu bwoko bwa B zituma zigira uruhare runini mu mikorere myiza y'ubwonko
12.Soya n'ibizikomokaho
Soya yongera ubushobozi bwo gufata mu mutwe ikanatera ikora neza ikora ry'uturemangingo tw'ubwonko
13.Inyanya
zikaba zigizwe na lycopene ifasha mu ikura no gukorwa ry'uturemangingo tugize ubwonko
byinshi ku kamaro k'inyanya kanda hano Akamaro 8 k’inyanya.
Izindi nkuru
Ibiribwa ukwiye kwirinda bishobora gutera ibisebe byo mu gifu no mu mara
Burya kurya imiteja bigabanya ibyago byo kurwara indwara ya kanseri byinshi ku kamaro k’imiteja