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amagufa y’umuntu ahora akomeye buzima bwe bwose bw’ukubyiruka hanyuma agenda asaza akagenda atakaza ugukomera ndetse anarushaho kuba mato ku bagore batakibyara amagufa atakaza ingufu rugero ruri hejuruariko byose hari uburyo byakwirindwa urubuga wwwwebmdcom ruvuga uburyo bwiza kubungabuga amagufwa kugira ntiyangirike ugufata indyo yuzuye urubuga rukomeza rwerekana amafunguro umuntu yakwitwararika kugira amagafwa ahorane ubuzima bwiza -amata imyunyungugu kalisiyum yinganje mata ni mpamvu kunywa amata ingezi cyane cyane bantu bageze myaka y’ubukure dore ho amagufa akeneye kalisiyum nyinshi -sardinesntabwo amata n’ibiyakomakaho soko kalisiyumu gusa kuko sardines ikungahaye kalisiyum ndetse n’andi mafi mato amagufwa amahwa yayo abonekamo ibyagombwa byose amagufwa y’umuntu akeneye -imboga rwatsi bishobora gutangaza abatari bake imboga mwese muzi nk’imbwija amashuintoryini isoko ntamakemwa kalisiyumu amagufwa akenera amererwe neza -amafunguro yongerewe ubushobozi igihe amata imboga sardines bitanogeye umuntu ashobora gufata andi mafunguro yifuza yongewemo umunyu ngugu kalisiyum atari asanzwe awufite nk’imitobe y’indimu n’ibinyameke byanyuze nganda -kalisiyum ngandahano inganda zikora kalisiyumu ikaza imeze nk’ibinini hanyuma umuntu ufite ikibazo cyayo mubiri akaba yabihabwa aha kwitondera igihe umuntu abona ifunguro igaragaramo mpamvu kubifata kuko kalisiyum ibaye nyinshi maraso iteza ibibazo bikomeye birimo kurwara impyiko -soya n’ibiyokomokaho nubwo soya ubwayo ndetse n’ibiyikomokaho byifitemo kalisiyumu ntabwo yonyine ikenewe amagufwa amererwe neza ubushakashatsi bwemeje soya ndetse n’inyama zayo tofu byinganjemo bita isoflavone izwiho kongera ubukomezi bw’amagufwa -umunyu n’ibinyampekemu ifunguro buri munsi ntihagombye kuburamo umunyu dore urimo kalisiyumu ishobora kugereranywa n’iboneka binyampeke imirasire y’izubanta ibiryo ariko iriya mirasire y’izuba igihe umuntu yumva ashaka kuryota ituma umubiri ubasha gukora vitamin d imirasire y’izuba iramutse idahari kalisiyum igaragara mafunguro atandukanye umubiri ntiwaba ukibashije kuyikoresha yanditswe akayezu snappymuhaburarw