Menya byinshi utaruzi kundyo yafasha ubwonko bwa we gukora neza no kugira ubuzima buzira umuze

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Umubiri w’umuntu ukenera ibiribwa bitandukanye kugira ngo ubashe kubikuramo intunga mubiri ziwufasha gukora inshingano zawo gusa ibyo turya byose siko bifite umumaro umwe hari iby’ingenzi ugomba kuzirikana biifite umumaro ukomeye kurusha izindi, ari nayo mpamvu tugiye kuzigukusanyiriza

1. Amafi afasha mu kubaka za nerone ndetse no kuzisukura. Urugero ni nk’ayo mu bwoko bwa kamongo, sardine na makero.

2. Imboga (amashaza n’ibindi) bikubiyemo girikoze mu guha imbaraga ubwonko.

3. Imineke ikubiyemo vitamini 6 ikaba ifasha mu gutanga umutuzo mu bwonko. Ku muntu utarya imineke yafata ibinyomoro.

4. Umwijima (w’inka cyangwa w’inkoko) byo bikubiyemo vitamini B zigafasha ku
bwenge bw’umuntu gukora neza. Ku muntu udafata umwijima yafata jambo(Saradine).

5. Imbuto zitukura nk’inkeri n’izindi biri mu bwoko bumwe zitanga vitamini C zigafasha ubwonko kudahangayika.

6. Kokiyaje (coquillage, crevettes huîtres, palourdes); ibi ni ibiribwa biva mu nyanja bikungahaye kuri vitamini B12 na poroteyini bigafasha mu mikorere myiza y’ubwonko.

7. Amagi afasha mu kuba ubwonko buhora bwiteguye gukora neza. Ku muntu udafata amagi yafata amafi y’umweru.

8. Epinari ikubiyemo vitamini B9 ituma ubwonko bwibuka vuba.

9. Kakawo (cacao) n’ibiyikomokaho bifasha ubwonko bw’umuntu kugera ku bushake bw’imibonano mpuzabitsian ku buryo byoroshye ndetse bikaburinda umunaniro.

10. Avoka ikubiyemo vitamini E ifasha ubwonko kudasaza.

Nyuma yibi byose tuvuze haruguru hiyongeraho gukora imyitozo ngorora mubiri kugirango ubwonko bwawe bukore neza kurushaho.

Yisangize Inshuti.

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