Ibyo Kurya byongera Amaraso

Hari amoko atandukanye y’ibiribwa byongera amaraso ,umubiri wa muntu ukenera amaraso kugira ngo ubeho ,iyo amaraso yabaye make ,umuntu ahura n’ibibazo bitandukanye birimo kugira ibimenyetso nko kugira isereri ,guhumeka nabi ,guhorana umunaniro ,kunanirwa guturiza hamwe nibindi bimenyetso bigaragaza uburwayi bwa Anemia.

## Habaho gukenera ibyo kurya byongera amaraso byagenze gute

Bitewe n’ubuzima bw’iki gihe aho usanga benshi bahorana stress, guhangayika no kumara igihe kinini bicaye, byose bigira uruhare runini mu mikorere mibi y’umubiri. Ikibazo benshi bakunda kugira ni igabanuka rya hemoglobin. Hemoglobin ni proteyine zikungahaye ku butare (iron/fer) ziboneka mu nsoro zitukura z’amaraso.Iyo urugero rwa hemoglobin rwagabanutse, bishobora gutera guhora unaniwe, gucika intege, kuribwa umutwe ndetse no guhumeka gahoro. Iyo rugabanutse ku buryo bukomeye niho bitera indwara yo kubura amaraso izwi nka anemia.Mu maraso habonekamo ibyitwa Hemoglobine ,iyi hemoglobine niyo igira uruhare runini mu gutwara umwuka mwiza wa Ogisojemi ,iyo amaraso yagabanutse ni hemoglobin iba yagabanutse kandi iyi hemoglobin dushbora kuyikura mu biribwa bibobekamo ubutare bwa fer.Ibyo biribwa bikungahaye ku butare bwa fer nibyo byongera amaraso ku muntu ubirya ,akenshi usanga abantu badakunda bene ubu bwoko bw’ibiribwa tugiye kuvuga bakunda gyhorana ibibazo by’amaraso make buretse ko hari n’ababihorana bitewe n’uburwayi bafite nk’indwara ya kanseri ,uburwayi bw’impyiko n’ubundi bwinshi.

## Tumenye Ubwoko bwibyo Kurya byongera Amaraso

Ibikungahaye cyane kuri vitamin C,Vitamin C ni ingenzi cyane mu kwinjiza ubutare mu mubiri. Umubiri ntufite ubushobozi buhagije bwo kwinjiza ubwawo ubutare ariyo mpamvu bukenera ikiwufasha, niho vitamin C yitabazwa.Amacunga, indimu, inyanya, inkeri n’ izindi mbuto bimeze kimwe (berries), urusenda, poivron ni bimwe mu bikungahaye ku rugero ruhagije rwa vitamin C,Folic acid (cg se vitamin B9) ni vitamin yitabazwa mu ikorwa ry’ insoro zitukura z’amaraso mu mubiri. Iyo umubiri ufite urugero ruri hasi rwa folic acid bitera kugira urugero ruri hasi rwa hemoglobin.Amafunguro ibonekamo cyane ni ibishyimbo byumye, ubunyobwa, broccoli, imineke, inyama y’ umwijima, imboga rwatsi n’ibindi.Beterave ni bimwe mu bifasha kongera cyane urugero rwa hemoglobin mu mubiri. Zikungahaye cyane ku butare, folic acid, potasiyumu na fibre.Beterave zoroshye kuzikoramo umutobe, wagufasha gutuma amaraso yawe ahora ku rugero rukwiye.Watermelon ni imbuto nziza cyane zifasha kongera urugero rwa hemoglobin, ahanini bitewe nuko zikize cyane ku butare na vitamin C bituma kwinjiza ubutare mu mubiri bikorwa neza kandi mu buryo bwihuse.Imboga,Imbwija, imboga rwatsi, epinari, celeri n’ izindi zifasha kongera urugero rwa hemoglobin. Zikungahaye cyane ku butare na folic acid bifasha mu ikorwa ry’insoro zitukura z’amaraso.Inzuzi z’ibihaza,zibonekamo urugero rukenerwa ku munsi rw’ ubutare (miligarama 8) ndetse na kalisiyumu, manganese na manyesiyumu bihagije.Ibyo kurya birimo polyphenols na tannins nk’icyayi, ikawa, ibyo kurya nka soya na cocoa bibuza umubiri kwinjiza ubutare. Ni ngombwa kubifata ku rugero ruri hasi mu gihe hemoglobin yawe iri ku rugero rwo hasi.Imboga za Epinari,Imboga za epinari ziza ku mwanya wa mbere mu biribwa bikungahaye ku butare bwa fer .kuzirya bituma ubona ingano ihagije y’ubu butare bityo bigatuma utandukana n’ikibazo cy’amaraso make .muri garama 1oo z’imboga za epinari mbisi dusangamo garama 2.7 z’ubutare bwa fer.byinshi ku kamaro k’imboga za epinari soma: Akamaro 13 k’imboga za Epinari.

## Ibindi mubyo Kurya byongera Amaraso

Tofu,Tofu ibonekamo ubu butare ku kigero cya 19% cy’ingano yabwo umubiri ukenera ku munsi ,kubera ko tofu ikorwa muri soya nyinshi bituma iba ikungahaye ku ntungamubiri zo mu bwoko bwa poroteyine bituma iba nziza ku mubiri wa muntu.Lantiye,Lantiye nazo zibonekamo ubutare bwa fer nkenerwa ku mubiri wa muntu ,lantiye kandi zikungahaye ku ntungamubiri zitanduaknye bituma ziba ikiribwa cyiza ku munyu ukirya.Amagi,Amagi nayo akungahaye ku butare bwa fer ,umuntu ukunda kurya amagi atandukana n’uburwayi bwa anemia bwo kugira amaraso make.Inyama y’ingurube,Inyama y’ingurube .ikundwana na benshi burya nayo ibonekamo ubutare bwa fer ku kigero kiri hejuru ,si ibyo gusa ,inakungahaye ku zindi ntungamubiri zirimo na poroteyine.Imboga zo mu bwoko bwa Borokoli Imboga za borokoli (broccoli ) nazo zikungahaye ku butare bwa fer zikaba ari na nziza cyane kuzigaburira abana bato kubera intungamubiri tuzisangamo ,nkubu imboga za borokoli zibonekamo Vitamini C ku kigero cya 112 % by’umubiri ukenera ku munsi.ukeneye gusobanukirwa n’akamaro k’imboga za brokoli : Akamaro gatangaje k’imboga za Broccoli(borokoli),Inyama y’umwijima,Inyama y’umwijima burya nayo ikungahaye ku butare bwa fer ,ninayo mpamvu burya abantu bakunze kuyirya kubera ko bavumbuye iryo banga ryo kongera amaraso.Ibishyimbo,Cyane cyane ibishyimbo by’irabura. burya bikungahaye ku butare bwa fer no ku zindi ntungamubiri nkenerwa ku buzima bwawe.Imbuto z’ibihaza,Imbuto z’ibihaza nazo ni ingenzi cyane mu mirire ya muntu .izi mbuto zikungahaye ku butare bwa fer no ku zindi ntungamubiri zitandukanye.Byinshi ku mbuto z’ibihaza soma: Akamaro k’inzuzi z’ibihaza.Shokola y’irabura,Shokola y’irabura ikungahaye ku ntungamubiri zitandukanye harimo n’ubutare bwa fer ,mkubu garama 28 zayo ziboneka fer ingana na garama 3.3 byinshi kuri shokola soma Akamaro 8 ka shokora ku mubiri wa muntu.na Beterave,Beterave nayp ikungahaye ku butare bwa fer ,beterave ishobora gushyirwa mu birtyo cyangwa igakorwamo agatobe ushobora kunywa ,ukanafasoza ku biryo ukaronka intungamubiri ziyibonekamo.Muri rusange ,umuntu wese akenera kurya ibiryo bikungahaye ku butare bwa fer ,ni byiza ko mu mafunguro yawe habonekamo ikiribwa kirimo ubu butare ,iki kibazo cyo kugira amaraso make gikunze kwibasira benshi kandi byagakwiye kwirindwa bita ku mirire yabo.

## Amashakiro