Umwanzi w ‘uruhu yaba ari mu marembera! Dore ibyagufasha.


Iminkanyari yaba ivurwa
Ni iki bisaba ngo umuntu agire uruhu runoze
Ni ibiki byafasha umuntu kugira uruhu runoze



Umwanzi w ‘uruhu yaba ari mu marembera! Dore ibyagufasha.
15/12/2016 18:43

Mu gihe buri wese ahora yifuza kuba yagira uruhu runoze ni byiza kumenya ibintu by’ingenzi byagufasha kurwanya iminkanyari ku ruhu bikarutera guhorana itoto...
Mu gihe buri wese ahora yifuza kuba yagira uruhu runoze ni byiza kumenya ibintu by’ingenzi byagufasha kurwanya iminkanyari ku ruhu bikarutera guhorana itoto.
Umubiri wacu ukenera kubona ifunguro rigizwe n’indyo yuzuye. Burya rero kugira uruhu runoze kandi ruhorana itoto ntibituruka ku mavuta wisiga, kuko ushobora kugena imimere (...)



Mu gihe buri wese ahora yifuza kuba yagira uruhu runoze ni byiza kumenya ibintu by’ingenzi byagufasha kurwanya iminkanyari ku ruhu bikarutera guhorana itoto.

Umubiri wacu ukenera kubona ifunguro rigizwe n’indyo yuzuye. Burya rero kugira uruhu runoze kandi ruhorana itoto ntibituruka ku mavuta wisiga, kuko ushobora kugena imimere y’uruhu rwawe bitewe n’ibyo ufungura buri munsi twavuga nk’imboga, imbuto ndetse n’ibinyamisogwe bitandukannye tutibagiwe n’amafi.

 

Uko warwanya iminkanyari Iminkanyari

Dore ibyo wakoresha kugira ngo ugire uruhu runoze runahorana itoto:

Amavuta y’imizeti(Olive) ashobora kurwanya iminkanyari

Amavuta ya olive: Nk’uko ubushakashatsi bwabigaragaje, aya mavuta ya oliva arimo intungamubiri za fat dusangamo acide ya monounstaturated ifasha mu mikurire, na anti-oxidant polyphenol ifasha mu kugabanya ubukana bw’imirasire y’izuba ku ruhu. Ibyo bigatuma umuntu ahorana uruhu ruzira gukanyarara ndetse rugahorana itoto igihe cyose.

Inyanya: burya ngo urunyanya ni urubuto rwiza kuko rufasha umuntu kugira uruhu ruzira gukanyarara, cyane cyane burya ngo inyanya zitetse burya ngo zigiramo anti-oxidant lycopene ifasha uruhu kugumana ubwiza n’umwimerere waryo(SFP).

 

Inyanya zigira akamaro ku ruhu

Shokora zirabura (dark chocolate): Kuri ubu abantu benshi bakunda shokora(chocolate), ariko ngo chocolate zirabura zigiramo intungamubiri ya cocoa flavanol. iyi iba irimo antioxidant yongera amazi mu ruhu ndetse bikongerera imikaya gukora neza. ku bagore bakoresha agafu ka flavanol bahorana uruhu runoze rutoshye kandi bitabongereye umubyibuho.

Ifunguro riva muri oat: iri funguro rikunze gutegurwa mu gitondo ryitwa (breakfast). riba rigizwe n’ibinyamasukari ariko bidakabije maze bikongera insuline mu mubiri ndetse bikanongera umusemburo wa androgens. Twabibutsa ko uyu musemburo wa androgens wongera imvubura ya seabaceous mu ruhu, maze bigatuma uruhu ruhora rusohora amavuta afasha uruhu guhorana itoto rukazirana no kumagara cyangwa gukanyarara.

Saradine: abantu benshi bakunda kurya saradine ariko kuri ubu wamenya akamaro ka saradine ku kuba wagira uruhu rumeze neza. Izi nyama z’amafi ziba zitunganyije kandi zitetse ku buryo zihita ziribwa ako kanya. zikunze kuba ziri mu dukopo. Ziba zirimo acide ya fati omega 3 iri ku kigero cya garama 1.5, Izi fati dusanga mu mafi zikungahaye kuri omega 3 yitwa DHA cyangwa anti-inflamation ituma uruhu ruhora rukeye kandi rusa neza.

Kale: iki ni ikiribwa kizwiho kuba ari inkomoko y’intungamubiri ya luteyini zeyaxantiya (lutei zeaxanthia) ifasha kwakira no kugabanya ubukana bw’imirasire y’izuba ku ruhu. Ngo gufata igikombe kimwe cya kale cyongerera ubushobozi uruhu bwo kwiyongeramo vitamine C na A zikomeza uruhu kandi zikarurida kwangirika kwa hato na hato.

Udushishwa twa wal: utu dushishwa tuvamo ikiribwa cy’ingirakamaro by’umwihariko ku bantu batarya amafi (vagetarian) kuko kibamo acide ya fati ya omega 3. Ngo kubura iyi fati mu mubiri bishobora kugukururirara esizena(eczema) ishobora gutera uruhu guhora rwumagaye, rukanyaraye kandi ruriho amagaragamba n’ubwo waba ukiri muto.

Igishishwa cy’amacunga: abantu benshi iyo bagiye kurya icunga bararitonora maze ibishishwa bakabita, nyamara ibi bishishwa biraribwa kandi biba birimo intungamubiri ya circus iyi ikaba irinda uruhu kwangizwa n’imirasire y’izuba.

Te (rosemary or thyme): ni icyatsi gikunda kukiribwa gitetse cyane cyane gifatwa nk’ikirungo cy’akaboga. Kukinywa mu mazi byongerera uruhu amahirwe yo kutangirika biturutse ku ndwara izo arizo zose. Kubera ko te yifitemo antioxidante n’izindi ntungamubiri zirinda uruhu kwangizwa n’imirasire y’izuba cyangwa gusabikwa n’iminkayari.

Soya: ni kimwe mu binyamisogwe cy’ingirakamaro, iki kinyamisogwe kikaba kiboneka ku buryo bworoshye cyane ko no mu guhugu cyacu kihaboneka. Soya ikungahaye ku ntungamubiri zifasha uruhu cyane. Nk’uko ubushakashatsi bwagiye bubigaragaza, Soya yiganjemo aglycone (isoflovane. Izi ntungamubiri zifasha uruhu guhora runoze rworohereye.

Indyo yuzuye iba igizwe ibyubaka umubiri, ibiwurinda indwara ndetse n’ibiwutera imbaraga. Niba rero wifuza kugira uruhu rw’umwimerere kandi ruhora ruherereye ntakindi bigusaba uretse gukoresha ibi biribwa birimo: ibinyamisogwe, imbuto n’imboga. ukanywa n’amazi cyangwa amata ndetse no kurya amagi nabyo ni ingirakamaro mu gutuma umuntu agira uruhu rotoshye, runoze, kandi ruzira iminkanyari no kugira amagaragamba.

 

 




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