Ubwonko bw’umuntu ni nk’ imashini ishinzwe gutunganya gahunda zose z’umubiri Ubwonko bukorera mu mutwe: bushinzwe, kuyobora, guhuza, gukoresha umubiri, ni nabwo kigega gihunikwamo amakuru yose y’umubiri nibyo tunyuramo byose
Ubwonko bugenzura uko amaraso atembera, bukagenzura guhumeka no gutera ku mutima kandi twe nta ruhare tubigizemo na mba , ubwonko bubasha kumva ikidukozeho bukagisesengura tukamenya icyo aricyo.
kandi bufite imikorere inyuranye. Ni bwo buhuza kandi bugashyira kuri gahunda ukubaho kwa muntu kose.
Bubika neza ibyo bumaze bwabonye kandi n’umuhuzabikorwa w’umubiri
Intungamubiri zifasha mu mikorere y’ Ubwonko
Kugira ngo ubwonko bw’umuntu bushobore gusohoza inshingano za bwo bukenera intungamubiri zikurikira
Vitamine B1 (Thiamine)
Iyi ntunga-mubiri ifite uruhare mu mikorere y’ubwonko. Iyo ubwonko bwakoze imirimo myinshi, ntiburuhuke, amaraso aba menshi
mu mutwe bugashyuha cyane ,iyi ntungamubiri ikaba ifasha ubwonko mu kuruhuka no kugarura ubuyanja.
isukari
ibyo kurya birimo isukari biha ubwonko imbaraga.Kubera ubwonko bukoresha imbaraga nyinshi kugira ngo bubashe kurangiza imirimo yosebushinzwe bukenera isukari nyinshi kurusha ikindi gice cyose cy;umubiri
vitamine C
Ni vitamine irinda abantu umunaniro, mu mubiri no mu bwenge, yongerera umubiri imbaraga zo kwirwanaho. Yongera kandi ubudahangarwa bw’umubiri mu guhangana n’uburwayi.
Omega -3 fatty acid
Iyi ntungamubiri iboneka cyane mu mafi ,ikaba ifasha ubwonko m isanwa ry’uturemangingo twabwo kandi ikarinda uturemangingo tw;ubwonko ubusaza.
Vitamin E
Iyi vitamin ifasha ubwonko gukora neza ,ikaburinda indwara z;ubusaza nk’indwara ya Alzheimer ifata abageze mu za bukuru ahanini.
Vitamin B2
Iyi vitamin ikaba irwanya kwiyongera kw’ibinure bibi mu mubiri bishobora gutuma inzira zijyana amaraso ku mutima no ku bwonko zifunga cyanga amaraso ajyayo akagabanuka.
Ikaba iboneka mu nyama,mu magi, mu mata no mu mboga rwatsi
Vitamin B9
Iyi vitamin ifasha mu kubangabunga imikorere myiza y’ubwonko,igatuma umuntu yiyumva neza nta munabi, kandi inafasha mu kurwanya indwara z’umutima Ikaba iboneka mu bishyimbo,mu marongi no mu mboga rwatsi.
Vitamin B12
Ituma uturemangingo tw’ubwonko tudasaza ,igatuma ubwonko bukora neza ndetse nayo ifasha mu kurwanya indwara z’umutima.
Ikaba iboneka mu nyama ,mu mafi no mu bikomoka ku mata.
Vitamin D
Iyi vitamin ifasha mu gushyira ku murongo umuvuduko w’amaraso,ikanafasha kandi mu mikorere myiza y’ubwonko.
Ikaba iboneka mu mafi ,mu mata
Magnesium
Uyu munyungugu ufasha mu koroshya imikorere y’ubwonko kandi ukanakoreshwa mu gukomeza amagufa,mu kurinda umutima indwara ziwufata no gushyira kuri gahunda uburyo umutima utera.
Ukaba uboneka mu mbuto ,muri shokora zirabura,mu bishyimobo no mu bikomoka ku bunyobwa.
Zinc
Umunyungugu wa Zinc ukba ari mwiza cyane mu kurinda umubiri muri rusange ,ugafasha mu gusohora imyanda n’uburozi mu mubiri
Uyu munyu ngugu uboneka mu mafi no mu mboga rwatsi zitandukanye.