Abantu benshi mugihe runaka bumva umunaniro cyangwa umujinya kumunsi. Kubura imbaraga birashobora kugira ingaruka mubikorwa byawe bya buri munsi no kugabanya umusaruro wawe. Birashoboka, ntabwo bitangaje kuba ubwoko nubunini bwibiryo urya bifite uruhare runini mugugena urwego rwingufu zawe kumunsi. Nubwo ibicuruzwa byose biguha imbaraga, ibicuruzwa bimwe birimo intungamubiri zishobora gufasha kongera urwego rwingufu zawe no gukomeza kuba maso no kwibanda ku manywa. Dore urutonde rwibicuruzwa 27 byagaragaye ko kongera ingufu:
Ibitoki . Ibitoki ni isoko nziza ya karubone, potamini na vitamine B6, bishobora gufasha kuzamura imbaraga zawe.
Ibitoki ni isoko nziza ya karubone ikomeye, potasiyumu na vitamine B6
Ifoto: Ibisobanuro.com.
Amafi yabyibushye . Amafi yabyibushye, nka salmon na tuna, ni isoko nziza ya poroteyine, acide yibinure na vitamine yitsinda b, bituma biba umusaruro mwiza wo kwinjiza mumirire yayo. Igice cya Salmon cyangwa Tuna itanga umubare wa buri munsi wa Omega-3 ibinure na vitamine B12. Acga-3 Ibinure bigabanya gutwika, bitera umunaniro. Mubyukuri, ubushakashatsi bumwe na bumwe bwerekanye ko kwakira Omega-3 Abanyeshuri biyongera barashobora kugabanya umunaniro, cyane cyane abarwayi ba kanseri kandi bakira kanseri. Byongeye kandi, Vitamine B12 hamwe na folike acide itanga erythrocytes kandi ifasha glande gukora neza mumubiri.
Igishushanyo . Ugereranije n'umuceri wera, ntabwo ari ibintu bitunganijwe kandi bigumana agaciro gakomeye mu mirire muburyo bwa fibre, vitamine n'amabuye y'agaciro. Kimwe cya kabiri cy'ikirahure (50 gr) cy'umuceri wijimye urimo fibre kandi atanga umubare munini wa manganese wa manganese - amabuye y'agaciro ya Manganese - Amabuye y'agaciro yasabwaga yasabwe na Entermes yoza umusaruro w'ingufu. Byongeye, kubera ibikubiye muri fibre, umuceri wijimye ufite indangagaciro nkeya. Kubwibyo, birashobora gufasha kugenzura urugero rwisukari yamaraso kandi tugakomeza urwego rwingufu zihamye kumanywa.
Ibijumba . Igice cyibijumba ku gikombe 1 (100 G) kirashobora kuba kigera kuri garama zigera kuri 25 za karubone, 25% ya Mangase. Urakoze kuri fibre yibijumba kandi Ibirimo bigoye karbohydrate, umubiri wawe uryamye buhoro batanga imbaraga zihamye.
Ikawa . Ni abakire muri cafeyine, ishobora kugenda vuba mu maraso yerekeza mu bwonko no guhagarika ibikorwa bya Adenosine - Neurotranmitter, bituma gahunda yo hagati yo hagati. Kubera iyo mpamvu, umusaruro wa adrenaline - imisemburo, gushishikariza umubiri n'ubwonko. Nubwo ikawa irimo karori ebyiri gusa ku gikombe, ibikorwa byayo bikangura birashobora gutuma wumva uri maso kandi wibanda.
Amagi . Bakize muri poroteyine zishobora kuguha isoko ihoraho yingufu. Byongeye kandi, leucine ni aside isanzwe ya Amine mumagi kandi nkuko bizwi, bikangura umusaruro ingufu muburyo butandukanye. Leucine irashobora gufasha selile gukuramo isukari nyinshi, igatanga umusaruro w'ingufu mu tugari no kongera ibinure byambaye imyenda yo gutanga ingufu. Nanone, amagi akungahaye muri vitamine V. Iyi Vitamine ifasha Enzymes ikora uruhare rwabo mugikorwa cyo kwimesa ibiryo byingufu.
Pome . Pome nimwe mu mbuto zizwi cyane kwisi, ni isoko nziza ya karubi na fibre. Apple iciriritse (100 G) irimo hafi 14 g ya karubone, 10 g yisukari no kugera kuri 2.1 g ya fibre. Bitewe n'ibice bikungahaye ku isukari karemano na fibre, pome irashobora gutanga ingufu zitinda kandi zigihe kirekire. Mubyongeyeho, hari antioxydants nyinshi muri pome. Ubushakashatsi bwerekanye ko Antioxydants ishobora gutinda gusya kwa karubone, nuko basohora imbaraga mugihe kirekire. Birasabwa kurya pome rwose kugirango ikuremo fibre ikubiye mu punswa zabo.
Bitewe nibirimo bikungahaye ku isukari karemano na fibre, pome irashobora gutanga ingufu zitinda kandi ndende
Ifoto: Ibisobanuro.com.
Amazi . Amazi arakenewe mubuzima. Yitabira imirimo myinshi ya selile, harimo no gutanga ingufu. Umubare w'amazi adahagije urashobora kuganisha ku kubura umwuma, bishobora kudindiza imikorere yumubiri, nkibisubizo uzumva ko ari unaniwe numunaniro. Amazi yo kunywa arashobora kuguha amafaranga yingufu nubufasha kurwanya ibyiyumvo byumunani.
Dore ibindi bicuruzwa 19 bizafasha gutsinda umunaniro: icyayi cyijimye, icyayi cyunangiye, filime, icyayi, icyayi, inkumi , Beeses, imbuto - kuva sesame to flax.