Ibyo kurya byakurinda umwuma

Kurinda umwuma udakoresheje amazi birashoboka cyane, nubwo akenshi iyo wumvise inyota, utekereza amazi. Gusa hari abantu badakunda kunywa amazi, kunywa ibirahuri birenga 2 bikaba bitabashobokera.

Niba nawe ugira iki kibazo cg se ukaba utabasha kubona amazi, hari ibindi byo kurya bishobora kugufasha kubona amazi mu mubiri, bityo bikakurinda umwuma.

## Ibyakurinda

### Watermelon
Watermelon igizwe n’ibirenga 90% amazi. Uru rubuto rukaba ingenzi mu kurwanya umwuma no kongera ingano y’amazi mu mubiri. Uretse amazi ibindi bibonekamo bifasha mu kurwanya umwuma ni calcium, magnesium n’indi myunyu yose ifasha amazi kudasohoka cyane mu mubiri.

* Kubera ikungahaye ku mazi, ni nziza mu gihe cy’ubushyuhe no kurwanya inyota.

* Uru rubuto rubamo Calories nkeya (muri grama 100 harimo 30 Calories) kandi nta mavuta menshi abamo. Bituma ruba urubuto rwiza ku bantu bose yemwe n’abarwayi ba diyabete. Ikindi kandi rufasha mu gusohora imyanda mu mubiri.

* 19% bya vitamini A umubiri ukeneye ku munsi uzazisanga muri uru rubuto. (muri 100g harimo 569mg za vitamin A). Iyi ni vitamini y’ingenzi mu kureba neza no mu budahangarwa bw’umubiri kimwe no kugira uruhu rwiza ruhehereye. Irinda kandi kanseri y’ibihaha no mu kanwa.

* Uru rubuto rukungahaye kuri flavonoids zinyuranye nka lycopene, lutein, β-carotene, zeaxanthin na cryptoxanthin. Izi zose zizwiho kurinda kanseri zinyuranye nka kanseri ya porositate, iy’amara, iy’amabere, ibihaha, nyababyeyi n’urwagashya.

* Kuba uru rubuto rukungahaye kuri vitamini C, kimwe n’ibindi bisukura umubiri ni rwiza ku ruhu. Icyo usabwa ni ugukuba igisate cyayo cyangwa gukaraba umutobe wayo ku ruhu ahatangiye kwangirika cyanecyane bitewe no gusaza. Ibi bizarusana kandi binarinde kongera kwangirika.

### Cucumber
Concombre cg se cucumber zigizwe na 96% by’amazi. Izi mboga ni ingenzi cyane; kuko nizo za mbere zibonekamo amazi menshi kurusha izindi mboga cg imbuto zose.

Mu gihe wifuza kurwanya inyota, ushobora kuzirya zonyine, kuzikoramo salade cg se ukaba wakora umutobe wa concombre.

Uretse amazi abonekamo, concombre zikize ku butare, vitamin B6 ndetse na vitamin K.

### Celeri
Imboga za celeri zigizwe na 95% by’amazi. Zikungahaye kandi kuri potasiyumu na fibres, byose bifasha umubiri kubika amazi.

### Amata yakuwemo ibinure
Amata yakuwemo ibinure, ubushakashatsi bwerekana ko ari ingenzi cyane mu kurinda umwuma no gufasha kongera amazi mu mubiri. Impamvu agabanyijemo ibinure ariyo ugomba kunywa ni uko, ibinure bikerereza cg se bikabuza umubiri gufata (cg kwinjiza) amazi.

Uretse kukurinda umwuma aya mata kandi afasha mu gukomeza amagufa kuko abonekamo calcium ihagije.

### Inkeri
Inkeri zibonekamo amazi angana na 92%. Uretse uburyo ziba zifite, zikungahaye cyane kuri vitamin C na fibres z’ingenzi zifasha umubiri guhorana urugero rw’amazi rukwiriye.

## Ingano y'amazi umubiri ukenera
Nubwo havugwa kenshi “ibirahuri 8 ku munsi”, ntago bikwiye guhagararira aho, kuko urugero rw’amazi ukenera urubwirwa n’umubiri wawe; ni ngombwa kuyanywa kugeza igihe wowe wumvise ari menshi.

Mu gihe ukora sport bwo ugomba kunywa menshi kurushaho, mu rwego rwo kwinjiza ayo uba watakaje.

Kimwe mu byakwereka ko amazi unywa adahagije ni ibara ry’inkari ndetse n’inshuro unyara, mu gihe ubona zisa umuhondo wijimye, uba ukwiye kunywa amazi menshi.

## Reba