Umuvuduko ukabije w’ amaraso ukunda kwibasira abantu bakuze. Ubushakashatsi bwerekanye
ko umuntu umwe kuri bane mubageze mu zabukuru aba afite umuvuduko ukabije w’amaraso.
Umuvuduko mwinshi w’ amaraso utera indwara z’ umutima, impyiko, ubwonko ndetse ushobora
no guturitsa imitsi imwe n’imwe iba itagishoboye kwihanganira uwo muvuduko.

Umuvuduko w’ amaraso wandikwa ari imibare ibiri; urugero 120/80 mm Hg (millimeters of
mercury). Iyo ibipimo birenze iyi mibare uba ufite uburwayi bwu muvuduko wa maraso.

Umubare ubanza witwa systolic blood pressure ugomba kuba ari munini kubera ko
ugaragaza imbaraga amaraso ashyira ku mitsi ikura amaraso mu mutima (arteries) igihe
umutima uteye.

Umubare wa kabiri witwa diastolic blood pressure wo uba ari muto ugereranyije nuwa
mbere bitewe nuko ugaragaza imbaraga amaraso ashyira kumitsi y’ imijyana (arteries)
igihe umutima utuje umaze gutera.

Wakwibaza uti ese muri iyi mibare yombi uwingenzi cyane ni uwuhe?
Umubare wambere niwo w’ingenzi cyane ugaragaza ibyago byo kurwara umutima kubantu bari
hejuru y’imyaka 50. Uko umuntu akura uyu mubare ugenda wiyongera bitewe nibi bikurikira:

• Ubushobozi bwo gukweduka kw’ imitsi bugabanuka uko imyaka yiyongera
• Umwanya(volume) amaraso acamo uragabanuka bitewe na cholesterol igenda yihoma ku mitsi ikagabanya uwo mwanya.

Gusa ibi ntibikuraho ko uriya mubare wa kabiri nawo ari ingenzi mu kureba umuvuduko
ukabije w’amaraso. Ubushakashatsi bugaragaza ko iyo umuvuduko wiyongereyeho 20 mm Hg
systolic cg 10 mm Hg diastolic ku bantu bari hagati yimyaka 40 na 89 ibyago by’ urupfu rukomoka ku ndwara z’ umutima na stroke (guturika umitsi yo mu bwonko) byikuba kabiri.

Mu rwego rwo kugabanya ibyago byo kugira umuvuduko ukabije mu zabukuru ni ngombwa
kwita kuri ibi bikurikira:

• Kugabanya umunyu (sodium)
• Kwirinda kongera umunyu mu biryo bihiye Kwirinda umubyibuho ukabije
•  Kugabanya ibiro mu gihe ufite BMI iri hejuru ya 24.9 kg/m 2 (BMI ni umubare ugaragaza niba umuntu afite ibiro bijyanye nuko areshya kuwubona ufata ibiro ukagabanya uburebure bwikube kabiri ).
• Gukoresha amavuta atarimo cholesterol, trans fats na saturated fats; mbere yo kugura amavuta yo kurya ni ngombwa kubanza kureba ibyanditseho (food label).
• Gukora sport
•  Kwirinda kunywa itabi
• Kugabanya guhangayika (stress).
• Kurya imboga n’ imbuto kenshi kuko bikungahaye kuri potassium ifasha mu kurinda umuvuduko ukabije w’amaraso.

Imbaraga z’ikawa

Ikawa ni kimwe mu binyobwa bikunzwe kunyobwa cyane kw’isi. Ikawa y’uRwanda imaze kumenyekana kw’isi nk’ Ikawa nziza; itwara ibihembo mpuzamahanga. U Rwanda rwohereza ikawa mu mahanga nyinshi. Ariko nigake abahinzi bayo bayinywa, kubera ko bamwe bumva ko ikawa ariyo kugurisha mu mahanga, abandi bakumva ko ihenze cyane. Bagahitamo kwinywera icyayi, nibindi binyombwa bitandukanye usibye ikawa. leta y’u Rwanda ishishikariza abanyarwanda kunywa ikawa bakumva uburyohe bw’ibyo bahinga.
Reka turebere hamwe akamoro ikawa ifite kubuzima ni mpamvu ukwiriye kunywa ikawa.
Iyo ikiribwa gikunzwe kandi kiribwa nabantu benshi kw’isi, ingaruka z’icyo kiribwa kubuzima bwabaturage nubwo zaba arinto ziba aringenzI cyane. Niyo mpamvu ubushakashatsi bwinshi bwakozwe ahanini mukureba ingaruka nziza ikawa ifite kubuzima. abahanga bagaragaza ko kunywa ikawa nyinshi burimunsi rimwe na rimwe bigira ingaruka nziza kurusha Imbi.

Ibigize ikawa

Nubwo ikawa izwi cyane kuko igizwe na kafeyine, ariko nanone ikawa igizwe n’uruvange rw’intungamubiri nk’amasukari (zitanga imbaraga), ibinure, proteyine, amavitamine, imyunyungugu ndetse nibindi bitari intungamubiri ariko bigira akamaro mu mubiri nko kurinda indwara. Ikawa izwi nki gihingwa kigizwe nuruvange rw’intungamubiri nibindi bifasha umubiri birenga 1,000: birinda kanseri, kurinda kubyimba no kugabanya nu
uburibwe, nibindi. Ikawa niyo wasangamo antioxidants (nukuvuga ibirinda ko ibiri mumubiri w’umuntu byahinduka ibyangiza) kurusha mucyayi, mu mboga no mu mbuto.

Ikawa n’ubuzima.

Usibye abagore batwite baba bagomba kwirinda ikawa cyangwa bakanywa gake, ubushakashatsi buherutse gukorwa bwagaragaje ko kunywa ikawa bifite ingaruka nziza kubuzima kurusha ingaruka mbi.

• Ibitera urupfu: kunywa ikawa bigabanya ingaruka z’ibintu bishobora gutera urupfu urugero nk’indwara, imirasire yangiriza nibindi.
• Indwara z’umutima: ikawa ntirinda ibitera urupfu aho byaba biturutse hose, none irinda urupfu ruterwa n’indwara z’umutima. Yaba ikawa yakuwemo kafeyine nitakuwemo byose bifite ubushobozi byo kugabanya urupfu kubarwaye indwara z’umutima.
• Kanseri: kunywa ikawa irimo kafeyine bigabanya kuba umuntu yarwara kanseri. Kubera ko ifite antioxidants nyinshi cyane ugereranyije nibindi binyobwa.
• Diyabete: abanywa ikawa ntibapfa kurwara diyabete yo murwego rwa kabiri.
• Kunywa ikawa bigabanya ingaruka zuko umuntu yarwara indwara z’umwijima n’ igifu.
• Ikawa nanone irinda kuba amagufwa yavunika kuko ikawa ituma calcium ijya mu magufwa. Ariko nanone bisaba ko ikawa iba ihagije nu kuvuga guhera kudukombe 4 kuzamura.
• Ikawa igabanya kuba umuntu yarwara indwara zifata ubwonko, irinda kugira umunaniro ukabije.

Ikawa ku bagore batwite

Ku bagore batwite niho kunywa ikawa bigira ingaruka mbi cyane. Kunywa ikawa utwite bituma ubyara umwana utujuje ibiro (umwana ufite munsi yibiro 2.5), umugore ashobora gukoramo inda bitewe n’ikawa, kubyara umwana mu gihembwe cya 1 ni cya 2, umwana ashobora kuvuka adafite ubwonko bukora neza nizindi ngaruka nyinshi.
Ikindi nuko kafeyine ishobora kuva k’umubyeyi ijya kumwana, kuberako umwana aba ataragira ubushobozi bwo kuyitunganya. Abagore bwatwite baba bagomba kwirinda kunywa ikawa. Umuryango wabibumye ugira inama abagore yo kutarenza udukombe tubiri kumunsi (200 milliter).

Ikawa si yaburi wese:

Nubwo ushobora kubona ko ikawa ifite ingaruka nyinshi nziza k’ubuzima ntiduhatira buriwese kunywa ikawa. Ubushakashatsi bwavuzwe haraguru bwabaye bwo kubantu bose muri rusange, bityo rero kunywa ikawa, wowe kugiti cyawe bishobora gutandukana ni byabandi.
Urugero ikawa Ituma ugira imbaraga ndetse bikagabanya ibitotsi ntibyaba byiza uramutse unyoye ikawa ufite ibibazo byo kutabona ibitotsi, nkuko twabivuze ikawa igira ingaruka ku bagore batwite.

itamine A ni intungamubiri ikenerwa n’umubiri w’umuntu kugirango ubashe gukora neza.

Akamaro ka vitamine A ni akahe?Vitamine A ni ingenzi kuri buri wese kubera ko

• ifasha mu kureba neza iyo hari urumuri ruke ni ukuvuga nijoro
• Ifasha umubiri kubaka ubutahangarwa butajegajega bityo bigatuma umuntu atarwaragurika
• Ifasha mu mikurire ariyo mpamvu abagore batwite, abonsa ndetse n’abana bato bakenera nyinshi ugereranije n’abandi
• Umuntu ubona vitamine A ihagije aba afite amahirwe make yo kurwara cancer nukuvuga ko igabanya kuba umuntu yafatwa na cancer zitandukanye

• Vitamine A kandi ifasha no mumyororokere

Ibyo kurya dusangamo vitamini A ni ibihe?

Ibijumba bya orange,Karoti, inyanya, imboga zitandukanye, amata, amagi, umwijima, amafi n’ ibindi.

Icyitonderwa mu bimera haboneka provitamine A ihinduka mo vitamine A nyuma yuko igeze mu mubiri.

Ingaruka ziterwa no kubura vitamine A ihagije mu mubiri ni izihe?

• Kutabona neza nijoro
• Kumagara kwa cornea (agace k’ijisho) bikaba byatera ubuhumyi iyi ndwara yitwa xerophthalmia.
• Kugwingira kw’ abana
• Kugira uruhu rwumagaye
• Ibibazo bijyanye n’imyororokere ndetse n’ ubudahangarwa bw’umubiri.

Icyitonderwa, hagomba kubaho gushishoza kugira ngo vitamine A umuntu afata itarenga ikenewe n’ umubiri kubera ko iyo ibaye nyinshi ikora nk’uburozi ikaba yatera ibi bikurikira:

• Kuvamo k’inda cyangwa kubyara umwana utameze neza ku bagore batwite, ntago bagomba kurenza microgram 1000 ku munsi.
• Kwangirika k’ umwijima.

 

Vitamine zigabanyijemo ibice bibiri, aho igice kimwe kibasha kwihuza na mazi nkuko uvanga isukali ni cyayi bigakunda zigizwe na vitamin B na C. naho ikindi gice kigizwe nama vitamine yihuza na mavuta zishongera mu mavuta harimo vitamine A, D, E, K,

Vitamine icyenda(9) ziyengera mu mazi ziboneka mw’ifunguro ry’umuntu

• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12
• Vitamin C

Vitamine ziyengera mu mazi nta bushobozi zifite nka vitamine zihuza na mavuta bwo kuba umubiri wazibika, ku bwizo mpamvu buri wese aba agomba kuzifata azikuye mu biryo kandi buri munsi.

Vitamin B1

Vitamin B1 niyo vitamin yo mu bwoko bwa vitaminB Iyengera mu mazi yabanje kuvumburwa mbere y’izindi

Umumaro wa B1

Kimwe ni zindi vitamin B turi burebe hasi zose zihuriye ku kuba zikora nka coenzyme mu mubiri bivuze ko zongerera umuvuduko ibikorwa bibera mu mubiri urugero nko mwihindurwa ry’isukali mwo ingufu(energy)

Ibiryo ibonekamo

Ibiryo bikize kuri vitamin B1 harimo:

• Umwijima w’intama(1.7 mg/100g)
• Imbuto z’igihwagari(1.5 mg/100g)
• Inyama z’ingurube(1.0 mg/100g)
• Ibinyampeke (0.8 mg/100g)
• Ubunyobwa( 0.6mg/100g)

Imbuto, n’imboga ndetse nibituruka ku mata nta ngano nta nkeya bitanga ya vitamin B1

Ese iyo vitamin B1 ibaye nke haba iki?

Kuba yaba nke mu mubiri ntibikunze kubaho, ariko isukali nyinshi mu mubiri yakongera gusohorwa kwa vitamin B1biciye mu nkari, kubwizo mpamvu abantu barwaye diabete yo mubwoko bwa mbere n’ubwa kabiri bafite ibyago byo kuba bayitakaza kukigero cya 75 %

Abantu banywa inzoga nabo bafite ibyago byo kuba bagira vitamin B1 nkeya kuko ntabwo yinjizwa neza mu mubiri

Iyo vitamin B1 ibaye nkeya cyane, umuntu arwara beriberi, sibi gusa kuko ni ndwara ya maso yitwa glaucoma nayo ishobora kuza.

Beriberi ifite ibimenyetso bikurikira: kugira iseseme, gutakaza ibiro, ibibazo byo mutwe, imbaraga nkeya zimikaya ni bindi.

Vitamin B2

Vitamin B2 izwiho kuba ifite ibara ry’umuhondo ikoreshwa nko gutaka ibiryo mwo amabara. Iyo ushyize igikombe cy’amata ku zuba iza kuba yakwigendera igatumuka

Akamaro ka vitamin B2

Kimwe na vitamin B1 zose zikora akazi ko gutiza umurindi ibikorwa bibera mu mubiri ikora nka coenzyme, igatanga umusada mu guhindura intungamubiri mwo ingufu kandi igakenerwa mu guhindura vitamin B6 mwo ibice byayo byose.

Ibiribwa vitamin B2 ibonekamo

• Umwijima w’intama(4.5 mg/100g)
• Umwijima w’inka(3.4 mg/100g)
• Umwijima w’ingurube(2.2 mg/100g)

Ahandi iboneka: amagi, imboga, amashu, amata, ibihunnyo, inyama, ibinyamisogwe.

Ese iyo vitamin B2 ibaye nke haba iki?

Vitamin B2 idahagije ikunze kuboneka mu bihugu biri gutera imbere aho Imirire ituzuye, imyaka y’ubusaza, kanseri y’ibihaha no kunywa inzoga nyinshi biri mubitera kugira ingaruka zo kugira vitamin B2 nkeya.

Vitamin B2 idahagije iyo ikabije bitera ariboflavinosis irangwa no kubabara mu muhogo, kwangirika kururimi, kubura amaraso ndetse ni kibazo cyamaso.

Vitamin B3

Vitamin B3 niyo vitamin umubiri ubasha kwikorera bidasabye ko uyikura mubyo kurya aho ituruka mu nyubaka mubiri ntoya yitwa trptophan

Akamaro ka vitamin B3

kimwe nizindi vitamin B zose zizizwiho kuba ziri coenzyme mu mubiri, ikindi zifite akamaro mu gukora neza k’uturemangingo sibyo gusa kuko ni antioxidant.

Ibiribwa twakuramo vitamin B3

Vitamin B3 iboneka mu bimera no mu nyama z’inyamaswa.

• Umwijima w’intama (17mg/100g)
• Ubunyobwa (13.5mg/100g)
• Inyama z’ingurube (10mg/100g)
• Igihwagari (7mg/100g)

Umwihariko nuko umusemburo ukoreshwa mugukora imigati ni bindi, uba ufite mg 128 /100g

Ibindi biribwa dusangamo vitamin B3 harimo ifi, inkoko, ibikomoka ku mata ni bihunnyo

Ikindi kingenzi twakwibutsa nuko umubiri ufite ubushobozi bwo kwikorera vitamin B3 aho ubushakashatsi bwagaragaje ko muri mg 60 za tryptophan havamo mg 1 ya vitamin B3.

Ese iyo vitamin B3 ibaye nke haba iki?

Bizwi ko iyo vitamin B3 ibaye nke mu mubiri, umuntu arwara indwara izwi nka pellagra igaragara mubihigu biri gutera imbere , ibimenyetso biyigaragaza harimo gusaduka umunwa, gucibwamo, kubura ibitotsi, kugira ibibazo mu gutekereza, kwangirika k’uruhu

Gusa inkuru nziza nuko ushobora kuvana vitamin B3 mu mafunguro turya nkuko twayabonye haruguru, ikindi nuko umubiri ushobora kuyikorera iyivanye muri tryptophan

Vitamin B5

Vitamin B5 iboneka mu biribwa hafi yabyose

Akamaro ka vitamine B5

Vitamin B5 ikora akazi gakomeye cyane mu mikorere y’umubiri, ikaba ikenerwa mw’ikorwa rya ma coenzyme A, yifashishwa mu gukora ibinure, ibyubaka umubiri, imisemburo, ni bindi

Ibiribwa twakuramo vitamin B5

Vitamin B5 iboneka mu biribwa bwinshi bigiye bitandukanye

• Umwijima w’inka (6.6 mg/100g)
• Igihwagari (6.4 mg/100g)
• Umwijima w’intama (4 mg/100g)
• Ifi (2.2mg/100g)

Ahandi wayikura ni mubihunnyo, impyiko, inkoko, inyama z’inka na magi

Sibyo gusa kuko no mu bimera naho twasangamo vitamin B5, urugero :ibinyabijumba , ibanyampeke, inyanya na mashu.

Ese iyo vitamin B5 ibaye nke haba iki?

Vitamin B5 ikunze kuboneka mu bihugu bikiri mw’inzira y’iterambere, nkuko twabibonye haruguru iboneka muribwa hafi yabyose kuburyo kuba yaba nke mu mubiri byaba bigoye.

Gusa kubantu barwaye Diabete na bantu banywa inzoga nyinshi bakunze kugira ikibazo cyuko bagira nkeya,

Mu bushakashatsi bwagaragajwe buvuga ko kubura vitamin B5 ihagije mu mubiri bijyana ni bimenyetso bikurikira ;kuba palarize, kubura ibitotsi, kugira ibibazo mw’igogora.

Vitamin B6

Vitamin B6 n’ intungamubiri y’ingenzi cyane mu gukora pyridoxal phosphate akaba ari coenzyme ikenerwa mu gukora ibikorwa birenga 100 mu mubiri.

Akamaro ka vitamine B6

Kimwe ni zindi vitamin twabonye haruguru vitamin B6 ikora nka coenzyme kuko ituma hari ibikorwa byihuta aho vitamin B6 isa nk’ibisembura.

Ikingenzi gituma itandakanye ni zindi nuko igira uruhare mw’ikorwa ry’amaraso ,sibyo gusa kuko ikenerwa no guhindura glycogen(uburyo umubiri ibikamo isukali} mwo isukali.

Vitamin B6 ifasha mwikorwa ry’insoro z’umweru , ikanafasha umubiri mu gukora neurotransmitters nyinshi.

Ibiribwa twakuramo vitamin B6

Vitamin B6 iboneka mu biribwa bitandukanye harimo ibi bikurikira:

• Ubunyobwa (1.7 mg/100g)
• Umwijima w’inka (1 mg/100g)
• Umwijima w’intama (1 mg/100g)
• Amafi yo mu bwoko bwa salmon (0.8mg/100g)
• Imbuto zi bihwagari (0.8mg/100g)

Ibindi biribwa dusangamo vitamin B6: amafi yo mu bwo bwa tuna, inyama z’ingurube, imineke, amashaza, ibijumba

Ikindi wamenya nuko vitamin B6 iboneka cyane mu biribwa biva kunyamaswa kurusha kubiva kubimera.

Ese iyo vitamin B6 ibaye nke haba iki?

Vitamin B6 idahagije mu mubiri ntibisanzwe ko bibaho gusa abantu banywa inzoga nyinshi bakunze guhura niki cyibazo

Abafite vitamin B6 idahagije baba bafite ibimenyetso bikurikira : kubura amaraso, kwangirika uruhu rukaba umutuku, gucanganyikirwa na gahinda gakabije.

Vitamin B7

Vitamin B7 ikunzwe gukoreshwa na bantu bashaka gukuza neza imisatsi, inzara n’uruhu nubwo nta bushakashatsi bubigaragaza bwagaragajwe, mbere iyi vitamin yitwaga vitamin H ijambo ry Ikidage haut risobanuro uruhu.

Akamaro ka vitamine B7

kimwe nizindi vitamin B zose zizizwiho kuba ziri coenzyme mu mubiri, ikindi zifite akamaro mu gukora neza k’uturemangingo. Ikindi ifite uruhare mu kubika isukali mu bryo bwa glycogen, igafasha mwi korwa ry’ibinure ni korwa ry’inyubaka mubiri.

Ibiribwa twakuramo vitamin B7

Ugereranije ni zindi vitamin B iyi vitamin B7 nta bushakashatsi buhari bwemeza ibiribwa bibonekamo vitamin B7 gusa ntitwabura kuvuga amagi mabisi niho hazwi kugeza ubu twayisanga.

Ese iyo vitamin B7 ibaye nke haba iki?

Kubura vitamin B7 bikunze kugaragara kubana bahabwa imfasha bere cyangwa abantu bafata imiti irinda cyangwa ikiza kugagara.

Mu gihe ufite vitamin B7 idahagije ugira ibi bimenyetso bikurikira :kumera nk’umuntu urwaye agahinda gakabije, guphuka umusatsi, kutabasha kugenzura imikaya .

Vitamin B9

Vitamin B9 bwambere yavumbuwe mu misemburo ariko nyuma yaje kugaragara ko iboneka mu mboga za epinari , ikindi nuko ifatwa nka vitamin y’abagore batwite .

Akamaro ka vitamine B9

Vitamin B9 ifatwa nka coenzyme yifashishwa nu turemangingo duto dukora mu gukura k’umuntu.

Sibi gusa kuko ni ngenzi mu gihe uturemangingo turimo twigabanyamo utundi nko mugihe cyo gukura ku mwana cyangwa mu gihe urusoro ruri gukura mu nda y’umubyeyi

Ikindi ikenerwa mu gukora insoro za maraso z’umweru n’umutuku kuburyo iyo vitamin B9 yabaye nkeya byatuma ubura amaraso

Ibiribwa twakuramo vitamin B9

Vitamin B9 iboneka cyane mu mboga rwatsi, ibinyamisogwe, imbuto z’ibihagwari

• Umwijima w’intama (400 mg /100g)
• Ubunyobwa (240 mg/100g)
• Epinari (190mg/100g)
• Amashaza (160 mg/100g)

Sibi gusa ushobora gusanga ibiryo bindi biva mu nganda biba byongewemo ino vitamine ya B9

Ese iyo vitamin B9 ibaye nke haba iki?

Akenshi vitamin B9 iyo ibuze cyagwa ibaye nkeya mu mubiri sibi kunze kubaho ahubwo bigendana no kuba ufite indi mirire mibi.

Kubura amaraso ni imwe mu bimenyetso byo kubura vitamin B9 aho bishobora kuba byatewe no kubura vitamine B12.

Kubura vitamine B9 biganisha kuba ubwonko buba muru tirigongo rutikora neza aho umwana avuka afite ikintu kimeze nkibyimba kinini haruguru yo kukibuno

Vitamine B12

Vitamin B12 niyo vitamine yonyine iboneka mu mafunguro ava kunyamaswa gusa, bivuze ko abantu batarya ibikomoka ku nyamaswa aribo bakunze guhura n’ibibazo byo kugaragaza vitamine 12 nkeya mu mubiri.

Akamaro ka vitamine B12

Kimwe ni zindi vitamine B, vitamine B12 ikora nka coenzyme aho igira uruhare mu bikorwa biba bibera mu mubiri nko guhindura ibinure mo isukali ni ibindi

Vitamine B12 ifasha mu gutuma ubwonko bukora neza kandi bukagumya kwaguka, ikindi kingenzi nuko ifasha mw’ikorwa ry’insoro zitukura

Vitamin B12 ifasha mw’ihindurwa ry’ibyubuka umubiri n’ibinure bihinduka mo isukali, ikindi nuko ifasha mu kwigabanya k’uturemangingo duto

Ibiribwa twakuramo vitamin B12

Ibikomoka ku nyamaswa niho uzabariza vitamin B12 aho dusangamo mu nyama, ibikomoka ku mata, amafi ndetse na magi y’inkoko

• Umwijima w’intama (80mg/100g)
• Impyiko z’intama(78 mg/100g)
• Ifi yitwa caviar (23mg/100g)
• Ifi yitwa mackerel (22 mg/100g)

Ese iyo vitamin B12 ibaye nke haba iki?

Vitamin B12 ibikwa mu nyama y’umwijima bivuze ko niyo wamara igihe udafata amafunguro arimo vitamin B12 watinda kugaragaza Imirire mibi ishingiye ku kubura vitamine B12.

Abari mu manegeka na bantu batajya bafata amafunguro ava kunyamaswa habe narimwe, bakaba birira gusa ibiva mu butaka gusa.

Abandi bari mu manegeka yo kuba bagaragaraho ibimenyetso byo kubura vitamine B12 na bageze muzabukuru , biba aribyiza ko bajya kwa muganga bakazajya bayibaha biciye muru shinge.

Kubura vitamine B12 bigendana no kugira amaraso make, kubura ubushake bwo kurya, kugira ibisebe k’ururimi no gutitira.

 

Vitamin C

Vitamin C ni vitamin iboneka mu ma vitamine yihuza na mazi ariko itari mu bwoko bwa vitamine B. ikaba ari vitamine igomba kuboneka mw’ifunguro ryawe rya buri bunsi mu rwego rwo kwirinda scurvy ikaba ari indwara igaragazwa no kuva mw’ishinya ndetse no gutinda gukira kw’ibisebe

Akamaro ka vitamine C

Vitamine C ifite imimaro itatu y’ingenzi mu gushyigikira no gukora neza k’umubiri wacu

• Igira uruhare mw’ikorwa ry’imikaya: nta vitamine C umubiri ntiwabasha gukora collagen akaba ari inyubaka mubiri ishinzwe gukuza no gusana imikaya, uruhu, amagupfa ni bindi
• Yongera ubudahangarwa bw’umubiri: abasirikare bo mubiri bagizwe cyane na vitamine C iyo habaye ho ubwandu cynagwa gukomereka umubare wabo uriyongera bitewe na vitamine C
• Antioxidant iturinda utuvungukira duto tuva kubiribwa kwivanga n’umwuka wa oxygen: vitamin C akaba ari ngenzi kuba yarinda ko haba iryo hura

Indi mimaro harimo kuba vitamin C itiza umurindi iyinjizwa ry’ubutare (fer) mu mubiri. Ikindi nuko vitamin C yafashwe hejuru ya mg 200 ku munsi ivura ibicurane cyangwa grippe.

Ibiribwa twakuramo vitamin C

Ibiribwa bwiganjemo vitamine C n’imbuto n’imboga

Ibikomoka ku nyamaswa bitetse nta vitamin C dusangamo ariko gake cyane gashobora kuboneka mu magi, amafi, inyama y’umwijima

• Amapera (225mg/100g)
• Urusenda rw’umutuku (125mg/100g)
• Amashu (124mg/100g)
• Imbuto zitwa kiwi (90mg/100g)
• Broccoli (80mg/100g)

Ahandi dusanga vitamin C ni mu ndimu n’ amacunga

Ese iyo vitamin C ibaye nke haba iki?

Abantu badakunze kurya imbuto n’imboga nibo bahura n’ikibazo cyo kubura vitamin C ndetse na bantu babaswe n’ibiyobyabwenge

Iyo ubuze vitamine C urwara indwara yitwa scurvy irangwa no kwangirika kw’imikaya imwe nimwe

Ibimenyetso biyiranga harimo kugira umunaniro n’imbaraga nkeya, kwangirika kw’ishinya, uruhu rurangirika, amenyo aroroha akajegera, amatembabuzi mu maso aragabanyuka, igisebe gikira bitinze.

Ese iyo vitamin C ibaye nyinshi haba iki?

Abantu benshi bakunze kwihanganira ingaruka zaterwa no kuba vitamine c yabanye nyinshi mu mubiri, gusa iyo warengeje amagarama 3 ku munsi byagutera kurwara impiswi, iseseme no kugira ibinya kugice cyo kunda

 

EPINARI

Ni bumwe mu bwoko bw’ imboga zikunze kuboneka hano mu Rwanda. Epinari zikungahaye ku ntungamubiri nyinshi zikenerwa n’ umubiri wacu harimo amavitane n’ imyunyungugu. Epinari kandi zifitemo utugozigozi (fibers).

Vitamin ziboneka muri EPINARI n’ akamaro kazo ku mubiri:

Vitamine A, irinda ubuhumyi igatuma umuntu areba neza. Vitamine K, niyo ituma amaraso avura (blood clotting) vuba iyo umuntu yakomeretse. Vitamine B1 (thiamin) ifasha umubiri mu gukora ATP (Adenosine Triphosphate) ishinzwe gutwara ingufu (energy) m’ utunyangingo (cells); thiamin kandi yifashishwa n’ umubiri mu gukora DNA na RNA (nucleic acids) kubura thiamin bitera indwara yitwa beriberi. Vitamin B2 ibura ry’ iyi vitamine ritera indwara yitwa ariboflavinosis. vitamin B6, kuyibura bigabanya amaraso (anemi). Vitamine B9 yitwa folate mu cyongereza, ikenerwa n’ abagore batwite cyane mu minsi 28 ya mbere; kubura vitamine B9 utwite bitera neural tube defects. Vitamine B12 (cobalamin) ikenerwa n’ umubiri mu gukora amaraso, ibura ryayo ritera anemi. Cobalamin ituma hongera gukorwa folate mu mubiri. Vitamine C, ikenerwa n’ umubiri mu gukora protein (proteyine) yitwa collagen igize 35% ya protein zose ziri mu mubiri iboneka cyane mu ruhu bigatuma umuntu urya epinari zihagije aba afite uruhu rwiza.

imyunyungugu dusanga muri EPINARI n’ akamaro kayo:

Manganese, kubura manganese byongera umuvuduko w’amaraso. Copper, ikenerwa mu gukora utunyangingo tw’ amaraso (red blood cells) bityo ikarinda kubura amaraso mu mubiri. Magnesium, igira akamaro mu gukora no gukomeza amagufwa bitewe nuko igize 60% by’ uyu munyu biba mu magufwa. Potassium, ikora mu kuringaniza amazi n’ imyunyu mu mubiri (fluid and electrolyte balance). Zinc mu mubiri iboneka mu magufwa no mu nyama (muscles). Umubiri uyifashisha mu gukora umusemburo witwa insulin ukora akazi gakomeye cyane ko kuringaniza isukari mu maraso. Iyo umuntu abuze insulin arwara diabetes. Kurya EPINARI rero bigabanya ibyago byo kurwara diabetes. Iron (ubutare) ifasha mu kongera amaraso ikarinda kurwa indwara yitwa anemi. Calcium, ikenewe kugirango habeho gukura neza kw’ amagufwa bikazarinda kuvunagurika kw’ amagufa umuntu ageze mu zabukuru.

Uretse kuba EPINARI zikize kuma vitamine n’ imyunyungugu kandi zifitemo utugozigozi (fibers). Fibers zigabanya ibyago byo kurwara diabete yo mu bwoko bwa kabiri (type 2 diabetes). Fibers kandi zongera amahirwe yo kutarwara kanseri y’ urura (colon cancer) bitewe nuko zihutisha ibiryo ntibitinde mu mara. Ikindi kandi kuba epinari zikungahaye ku tugozigozi bituma zidatanga ibinyamavuta (fats) na kalori (calories) nyinshi bigafasha mukwirinda umubyibuho ukabije (obesity). Utugozigozi tugabanya ingano ya cholesterol mu maraso bityo bikongera amahirwe yo kutarwara indwara z’ umutima (cardiovascular diseases).

Dushingiye ku ntungamubiri zose ziboneka muri EPINARI; niyo zaba zitakuryohera jya ushishikara kuzirya uzikunze kuko zizakurinda indwara nyinshi zitandukanye. Duhore tuzirikana ko kwirinda biruta kwivuza maze turye neza kugirango tubeho neza.