Umuti wo kwikinisha hakoreshejwe imirire

Burya ibiribwa turya bigira uruhare runini mu kurinda uruhu rwacu ,bikarurinda gusaza no kuzana iminkanyari ,ahanini bigaterwa n'iintungamubiri dusanga muri ibyo biribwa zongerera uruhu itoto no kurushaho koroha kandi zikanarinda ko uruhu rwangizwa n'izuba cyangw aibindi binyabutabire bibi.

Mu nkuru dukesha ikinyamakuru cya www.healthline.com ivuga ko by'umwihariko amafunguro turya ndetse nibyo tunywa ari ingenzi cyane mu buzima bwiza bw'uruhu ,ibyo turya bishobora kurwangiza cyangwa bikaruinda .

Ubushakashatsi bugaragaza ko ibiribwa turya bigira uruhare runini mu gutera ubuzima bwiza no kurinda uruhu rwacu ,si ibyo gusa binagira uruhare runini mu kuturinda izi ndwara zikomeye zishobora gufata ubuzima bwacu .

Dore ibiribwa birinda uruhu rwa muntu bikarurinda gusaza no kuzana iminkanyari 

Buri bwoko bw'ibiibwa cyangwa ikinyobwa ufashe ,hari ingaruka nziza cyangwa gishobora kugira ku buzima bwawe . bityo hari ibiribwa 11 birinda uruhu rwa muntu birimo 

1.Amafi 

Amafi yo mu bwoko bwa salmon na meckerel ni amafi abonekamo ibinure bya Omega 3 ku bwinshi , ibi binure bikaba ari ingenzi ku ruhu .

Ibinure bya Omega 3 bituma uruhu rworoha , rugakweduka kandi bikarurinda kumagara ,muri rusange bituma uruhu rumera neza kandi rugahorana itoto .

Nanone burya amafi dusangamo Vitamini E ku bwinshi ,iyi vitamini nayo ikaba ishyirwa mu cyciro cy'ibyitwa antioxidant birinda uruhu kwangizwa n'izuba cyangwa ibindi binyabutabire bishobora kurwangiza .

2.Avoka 

Urubuto rwa Avoka narwo ni rwiza cyane ku ruhu rwa muntu , rukungahaye ku binure byiza birinda uruhu ,bikanaruha itoto ,kurya avuka bituma uruhu rworoha kandi rukanyerera .

Hari ubushakashatsi bwakozwe bugaragaza ko abagore bagera kuri 700 barayaga urubuto rwa avoka buri munsi byatumye bagira uruhu rwiza .

Urubuto rwa avoka rurinda uruhu rwawe kwangizwa n'izuba ,  rukakurinda kuzana iminkanayri imburagihe 

Vitamini E na Vitamini C dusanga mu rubuto rwa avoka nazo ni ingenzi cyane mu kurinda uruhu rwa muntu aho zirnda ko rwakwangirika ,zikarurinda indwara zimwe na zimwe zangiza uruhu nibindi ...

Inkuru bijynaye :

Nurya urubuto rwa Avoka buri munsi mu gihe cy'ukwezi ,Dore impinduka uzatangira kubona ku mubiri wawe

3.Imbuto z'ibihwagari cyangwa amavuta yabyo 

Imbuto z'ibihwagari zikungahaye ku ntungamubiri zirimo Vitamini E ,imyunyungugu ya Seleniyumu na Zinc 

Izi ntungamubiri zose dusanga mu mbuto z'ibihwagari ni ingenzi mu kurinda uruhu rwa muntu no gutuma rurushaho kumera neza .

Kwisiga amavuta y'igihwagari nabyo bishobora kuvura indwara z'uruhu nk'ise ndetse bikanatuma uruhu rworoha ,bikanatuma rurushaho kuba rwiza cyane .

Inkuru bijyanye : 

Akamaro gatangaje k'amavuta y'igihwagari

4.Ibijumba n'ibirayi 

Mu bijumba no mu birayi dusangamo ikinyabutabire cyitwa Beta carotene ,iki kinyabutabire nicyo kibyara Vitamini A , 

Ikinyabutabire cya Beta carotene kirinda uruhu rwa muntu kwangizwa n'izuba . kikarinda ko uturemangingo tw'uruhu twangirika ku bwinshi ,ndetse kikanarinda uruhu rwawe ruzana iminkanayri imburagihe .

Inkuru bijyanye : 

Akamaro kadasanzwe k'ibijumba

5.Puwavuro 

Burya puwavuro nayo ni nziza ku ruhu rwa muntu , ikungahaye ku kinyabutabire cya Beta carotene ku bwinshi ndetse no kuri Vitamini C ku bwinshi . izi ntungamubiri zombi nizo zirinda uruhu rwa muntu .

Vitamini C ituma umubiri urema ibyitwa collagen bigenda bikongerera uruhu itoto kandi bigatuma rusa neza kandi rworoha .

Inkuru bijyanye : 

Dore akamaro 9 ko Kurya Puwavuro ku mubiri wa muntu ,burya ibamo Vitamini C ku bwinshi kurusha izindi mboga

6.Imboga za Broccoli 

Imboga za Brocolli  nazo ziri mu bintu birinda uruhu rwa muntu ,bikarutera ubuzima bwiza , ibi bigaterwa n;intungamubiri dusanga muri izi mboga zirimo umunyungugu wa Zinc , vitamini A na Vitamini C .

mu mboga za Brocolli nanone dusangamo ikinyabutabire cya Lutein gituma uruhu rutangirika kandi kikarurinda iminkanyari.

Hari ikindi kinyabutabire cyitwa Sulforaphane  kirinda umubiri wawe kuba wafatwa na kanseri y'uruhu kandi nacyo tugisanga muri izi mboga za brocolli .

Inkuru binyanye : 

Akamaro gatangaje k'imboga za Broccoli(borokoli)

7.Inyanya 

Burya inyanya zikungahaye kuri Vitamini C nyinshi ,nanone tuzisangamo ikinyabutabire cya Lycopene .Lutein na Beta carotene .

Ibi binyabutabire byose nibyo birinda uruhu rwa muntu ,  bikarurinda kwangirika no kuzana iminkanyari bityo kandi bikarwongerera itoto .

Inkuru bijyanye : 

Akamaro 8 k'inyanya

8.Soya 

Burya soya zibonekamo ikinyabutabire cyitwa isoflavones , iki kinyabutabire kigabanya iminkanyari ku ruhu kandi kikanatuma rurushaho gukweduka ku buryo bworoshye .

ku bagore bageze mu bihe bya Menopause ,kurya soya bituma uruhu rwabo rugarura itoto ,rukagira collagen nyinshi ndetse bikabarinda n'iminkanyari .

Inkuru bijyanye : 

akamaro ka Soya ku mubiri wa muntu ,ibyiza n'ibibi by kurya soya

9.Shokola zirabura 

Shokola zirabura cyane cyane zikorwa mu mbuto za Cocoa ni kimwe mu bintu birinda uruhu kandi bikarwongerera itoto .

muri izi shokola dusangamo ibinyabutabire bya antioxidant birinda uruhu kwangizwa n'izuba , bikanongera ingano y'amaraso atembera mu ruhu .

kurya shokola zirabura birinda uruhu iminkanyari , bikarurinda kwangizwa n'izuba ,bikarwongerera itoto ndetes bikanongera n'ingano y'amaraso atembera mu ruhu .

Inkuru bijyanye : 

Akamaro 8 ka shokora ku mubiri wa muntu

10. Green Tea 

Icyayi cya Green Tea kibonekamo ikinyabutabire cya Cathechins kirinda uruhu rwa muntu , iki kinyabutabire gushyirwa mu byiciro by'ibyitwa antioxidant birinda uruhu rwa muntu , bikarurinda kwangizwa n'izuba no kuzana iminkanyari imburagihe .

Inkuru bijyanye : 

Ibyiza 8 icyayi cya Green Tea kigira ku mubiri wawe ( Uko byemezwa na Siyansi n'ubushakashatsi )

11.Inkeri 

Burya inkeri zikungahaye ku kinyabutabire cya Resveratrol kirinda uruhu rwa muntu ,kikarurinda kwangizwa n'izuba ,kikarurinda iminkanyari no kwangizwa n'ibindi binyabutabire bibi .

Dusoza 

Muri rusange , ibiribwa ndetse n'ibinyobwa turya , bigira uruhare runini mu kurinda uruhu rwawe no  gutuma rurushaho kugira ioto cyane cyane nka Vitamini C , Vitamini A , imyunyungugu nka zinc ,seleniyumu nibindi nibyo birinda uruhu rwawe ,bikanruha ubuzima bwiza .