Ibyo kurya bifasha ubwonko

Nta gushidikanya ko ibyo turya aribyo biha ubushobozi ubwonko mu kazi ko kugenzura ibikorwa ibyo aribyo byose, cyane ko abahanga mu mirire bavuga ko "Turi ibyo turya" kandi ngo "Amagara aramirwa, ntamerwa."

## Ibyo wamenya kubyo Kurya  bifasha Ubwonko

Mu biryo turya, harimo ibiribwa bifasha ubwonko bwacu gukora neza nk’uko no ku zindi ngingo z’umubiri bigenda. Ibi rero twagombye kubibuha buri munsi, umuntu akaba yavuga ati ‘uyu munsi ubwonko ndabufashije, na bwo buraza kumfasha. Ntabwo nzi niba abantu bajya babitekerezaho ariko muri rusange ibiribwa bikize ku bintu birinda ubwonko kwangirika (antioxydant) ni byo bifasha ubwonko bwacu kutangirika.”*Ubwonko nk’igice fatizo cy’umubiri kigenzura ibyo ukora byose, nabwo bukenera intungamubiri ziva mu byo turya bya buri munsi nk’uko umubiri ubikenera. Nubwo umuntu afata ibiribwa bifite intungamubiri zitandukanye hari ibiba bifite umumaro ukomeye ku gice runaka.*Usibye ibiribwa byiganjemo imboga n’imbuto,amazi nayo ari ikinyobwa kitakwirengagizwa mu bintu bifasha ubwonko bw’umuntu gukora neza kuko agira uruhare runini mu gukwirakwiza intungamubiri mu mubiri wose kandi akanatanga umwuka wo guhumeka (Oxygen), cyane ko no mu biyagize urimo.Abantu benshi ntibakunze kubyitaho, ariko hari ibyonnyi byitwa (Radicaux libre) byangiza ubwonko biturutse ku mikorere isanzwe y’umubiri wacu, ibiryo bitetse nabi cyangwa se bikaba byanaturuka ku bidukikije. Buriya n’ibiryo bitetse muri micro-ondes byongera ibyonnyi by’ubwonko.”

## Tumenye ibyo kurya bifasha ubwonko

Ubushakashatsi bugaragaza ko umuntu yari akwiye kurya imboga n’imbuto by’ubwoko butanu ku munsi kandi nta munsi n’umwe asibye.Amazi ni kimwe mu bifasha cyane ubwonko gukora neza. Nibura umuntu ufite ibilo 60 agomba kunywa litiro ebyiri ku munsi. Kugira ngo umenye ingano y’amazi ugomba kunywa ku munsi, ufata ingano y’ibilo byawe ukagabanya inshuro 30.”Bavugako abantu badakwiriye kuvanga ibintu mu mazi ngo akunde aborohere kuyanywa, kuko iyo atagifite umwimerere wayo, aba atakiri amazi. Umuntu agomba kunywa amazi atagira ibara, atagira impumuro adafite uburyohe kandi meza.Imyitozo ngororamubiri ni igikorwa cya gatatu abantu bose bakwiye kwitabira mu rwego rwo kurinda ubwonko bwabo kuko iri mu biburinda kwangirika, bukabasha gukora neza kandi igihe cyose.Ubushakashatsi buherutse gukorwa bugaragaza ko nibura umuntu udafite ikibazo kindi cy’ubuzima agomba gukora siporo hagati y’iminota 30 n’isaha imwe kandi bigakorwa buri munsi.Amaronji, soya na karoti: Ibi nabyo bikungahaye kuri vitamini C, E na A, nabyo bibarirwa mu bifasha ubwonko gukora neza kuko bifasha umuntu kwibuka nta ngorane ahuye nazo.Ibiribwa bifasha ubwonko gukora neza ni nka tungurusumu, amata na puwavuro (Poivron).Umuvuzi uvura akoresheje ibimera, avuga ko tungurusumu ituma umutima utera neza bitewe n’uko itunganya amaraso.Tungurusumu ikaba inaboneka mu biribwa bishinzwe gutunganya no kuvura imitsi minini kandi muri iyo mitsi imyinshi iba ikora ku bwonko.

## Ibindi byo kurya bifasha

Avoka ni urubuto rwihariye kuko irimo vitamini zigera kuri 11, muri zo harimo vitamini E izwiho gusukura. Ubushakashatsi bwerekana ko kurya avoka birwanya ibyago byo kurwara indwara ya *Alzheimer’s* ikaba ifata ubwonko igatera kwibagirwa aho ushobora no kwibagirwa aho utaha cyangwa izina ryawe.Ibihwagari nabyo bikungahaye kuri vitamini E. Muri garama 30 za twa tubuto dukaranze nkuko ukaranga ubunyobwa harimo 30% bya vitamini E ukeneye ku munsi. Kubirya gutyo cyangwa gukora agasosi kabyo ni ingenzi mu kongerera ingufu ubwenge.Ubushakashatsi bugenda bugaragaza ko abantu banywa divayi itukura ariko ntibarenze akarahure 1 ku munsi bakagafata nyuma yo kurya, ubwonko bwabo bwibuka cyane kurenza abanywa bakarenza urugero. Si ibyo  gusa kuko alukolo muri rusange ku gipimo cyemewe ituma ubwenge bushabuka ndetse ukibuka vuba. Hari abavuga ko kunywa inzoga nke mbere y’ikizami ngo bifasha kwibuka no gutsinda, ariko nta bushakashatsi burabyemeza.Bwaba ubunyobwa bukaranze, bubisi se cyangwa isosi yabwo ni isoko y’ibinure na vitamini E. Ibyo binure ni ingenzi kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y’umutima. Utabonye ubunyobwa wabusimbuza almond (amande).Amafi ya salmon, mackerel, tilapia, sardines n’izindi zikungahaye kuri bya binure bya omega-3, birimo DHA (Docosahexaenoic acid).Iyi DHA mu bwonko ni ingenzi cyane kuko ituma uturandaryi two mu bwonko dukora neza. Twibutseko iyo akarandaryi kamwe kangiritse kadasimburwa.Imboga zinyuranye nka epinari, broccoli, imbwija, dodo n’izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza *homocysteine* iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by’umutima, vitamini B9 ibi byose irabirwanya,Inkeri mu moko yazo yose, zaba inkeri zitukura cyangwa izirabura, zifasha ubwonko mu kwibuka no gukora neza. Ibyo zibikora zifasha umubiri gusohora poroteyine zahindutse nk’uburozi zishobora kwangiza imikorere myiza y’ubwonko.Impeke ni ibyo kurya bikungahaye kuri fibres. Iyo tuvuga impeke tuba tuvuga umuceri, ingano, ibigori, utubuto twa sezame, inzuzi z’ibihaza, uburo, amasaka. Ibi byo kurya byo muri ubu bwoko ntibivuze ngo ubirye byonyine, ahubwo bishyirwa mu yandi mafunguro. Ushobora kubinywa mu gikoma, kubirya, bigafasha umubiri gusohora imyanda bityo bikarinda iyangirika ry’imitsi ijyana amaraso mu bwonko.Shokola zirabura Izi chocolat zitandukanye n’izindi kuko zirimo ibirinda umubiri uburozi bunyuranye, ibikangura umubiri, harimo kandi na caffeine nkeya izwiho gutuma umubiri ukora endorphins, zikaba zituma imitekerereze igenda neza cyane.Gusa ku munsi ntugomba kurenza hagati ya 15g na 30g zayo kuko iyo ibaye nyinshi bitera ibindi bibazo nanone.Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n’andi moko, biri mu biribwa bikungahaye kuri glucose. Glucose nk’isukari, itera ingufu mu mubiri kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k’igikombe ku munsi karahagije.

## Amashakiro