Home ABABYEYI BONSA Imirire y’umugore wabyaye: Ibiribwa bitagomba kubura kw’isahane yawe

Imirire y’umugore wabyaye: Ibiribwa bitagomba kubura kw’isahane yawe

by Philemon kwizera, RN
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Mwonkwe mwonkwe! niba ugiye gusoma ubu butumwa umaze kwibaruka, umubyeyi ukibyara aba yatakaje ingufu ndetse n’intungamubiri zitandukanye harimo amazi, ubutare, nizindi, ikiba gikurikiyeho nukuzigarura ndetse no kongera amashereka ngo ubashe kuba umubyeyi mwiza wonsa umwana we neza.

Kubera iki imirire myiza umaze kubyara?

Imirire ukurikiza nyuma yo kubyara nayo igira uruhare mumigendekere myiza yo gukira vuba ndetse no kugira amashereka menshi uha umwana, hano hasi hari akamaro k’imirire myiza mugihe umaze kubyara

  • Imirire myiza yihutisha gukira vuba kumubyeyi: imirire myiza iba ikenewe ngo hagaruzwe amazi n’ ubutare biba byatakaye, sibyo gusa kuko amagupfa aba akeneye kongera kwisana ndetse na nyababyeyi.
  • Imirire myiza ituma amashereka aba ahagije kumwana: Ibyo urya nibyo unywa bigira uruhare kw’ireme ry’amashereka
  • Imirire myiza ifasha ubuzima kuba umuze: Imirire igira uruhare mukurinda indwara zitandukanye harimo izitandura nka diyabete, umuvuduko w’amaraso ndetse no kongera ubudahangarwa bw’umubiri.

Ibiribwa umugore wabyaye agomba gufata

Mugihe uvuye kukiriri, akenshi amezi uba umaze utwite ndetse n’imvune akenshi uhita ubyibagirwa, ugatwarwa n’ubwiza bw’umwana gusa ntiwibagirwe ko imirire ariyo yingenzi mukugufasha gukomeza gukira ndetse no kubona amashereka. Tugiye kureba ubwoko bw’ibiribwa wakagombye gushyira kw’isahane yawe buri munsi.

Umufa w’inyama n’amagufa afite umusokoro

Umufa w’amagufa afite umusokoro uba mwiza cyane mugihe turi gukira cyangwa igihe cyo kwiyondora kubera intungamubiri ndetse n’imyunyungugu yayo nka protein ifite yitwa glycine ndetse ikaba yarinda umubyeyi kugira umwuma, ikindi wamenya nuko ukize cyane kuri protein yitwa collagen umubyeyi ukibyara aba akeneye ngo amagupfa yongere gusubirana vuba ndetse nuwabyaye abazwe abashe gukira inkovu vuba.

Kunywa amazi ahagije

Iyo tuvuze kunywa amazi ahagije, tuba tuvuze gukoresha ibindi biribwa bimwe na bimwe bisukika, urugero; amazi, igikoma, amata, yogurt, smoothies (zikozwe mumbuto cyangwa n’imboga), umufa, potage, nibindi. Byose nibiza gufasha umubyeyi kumurinda umwuma ndetse no kuba umwana yagira constipation.

Turmeric, inkeri na broccoli

ibi n’ibiribwa bifite imbaraga mugukiza vuba, nuk’uvuga mugihe umubiri uba wahuye n’ihungabana runaka ibi n’ibiribwa twifashisha mugukira ndetse no kurwanya inflammation bizwi nka (anti-inflammatory); turmeric ishobora gukoreshwa itekanywe n’amazi, umuceri, makaloni, igitoki cyangwa mumboga.

Imboga zo mubwoko bw’amashu (fibrous food): amashu, choux fleur, broccoli na leti

Urugero rw’imboga nk’amashu, choux fleur, broccoli, leti, … izi mboga kubera ibikatsi-katsi zigira ninziza kuba umugore wabyaye yazifata kugirango zimufashe kwirinda constipation, kuko nibihe byaba ataribyiza kumugore ukibyara kuba yagira na constipation.

Ibiribwa bikize kuri Vitamin C; indimu, puwavuro, ironji, mandeline, ibirayi, imbuto zose muri rusange

Vitamin C ifasha mugikorwa cyo gukira ndetse bikihuta sibyo gusa kuko irwanya no kuba habaho infection, ikindi gikomeye cyane nuko ifasha umubiri kuza gufata ubutare mubyo wariye, nkuko ugomba gukomeza gufata ibinini by’ubutare kugeza byibuze kuminsi 40 umaze kubyara, rero vitamin C izafasha mukuba umubiri uzayinjiza.

Ibinyamavuta byiza; chia seeds, olive oil, amafi, avoka, almonds

Ese waba uzi imvugo ngo kurya amafi byongera ubwenge bw’umwana, dore impamvu yabyo, kubara iyi ntungamubiri yitwa Docosahexaenoic acid cyangwa DHA ikaba ifasha ubwonko bw’umwana gukura neza ndetse ibi binyamavuta byiza bikoreshwa mugukora amashereka yuzuye intungamubiri.

Imbuto za fenouil na tungurusumu

Imbuto za fenouil zizwiho kongera amashereka cyane, zikaba zikoreshwa mumazi ukayanywa, cyangwa ukaba wazisya hamwe na potage cyangwa smoothies.

Imbuto za sesame

Imbuto za sesame kumubyeyi wibarutse ziba zinza cyane kubera zifasha mukongera gutuma nyababyeyi yongera gusubirana, kuzifata biroroshye cyane kuburyo wazishyira mubiryo, salade n’umugati wa brown.

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