AMASHU

AMASHU

Iyo ukura amababi ku mboga nziza zitwa amashu, uba ukura ku mboga ziri mu zikungahaye mu bwami bw'ibihingwa. Ziraryoha kandi zifasha mu kurinda indwara zimwe na zimwe. Amashu yuje intungamubiri nyinshi n'amavitamini afasha umubiri kumera neza no kwirinda indwara zitandura nka kanseri. Ibihugu bimwe byo ntibyagarukiye aho, ahubwo bifata amashu nk'ikimeneytso cyo gutunga no gutunganirwa.

Wari uziko?

Hari amoko arenga 400 y'amashu, amwe atandukanye amabara, ndetse akize ku ntungamubiri zifasha imibiri yacu kugira ubuzima bwiza? Nubwo abantu bamwe bafata amashu nk'imboga zisanzwe, bake bazirikana ko ari imboga z'ibinyabibabi.

Imwe mu myumvire ifatwa na benshi nkaho ariyo ku mashu

Ugereranyije n'izindi mboga, abantu bamwe bizera ko amashu akennye cyane ku ntungamubiri zituma imibiri yacu imera neza. Ese ibi ni ukuri? Hepfo muri iyi nyandiko turareba byimbitse kuri uru ruboga ndetse n' uburyo rukora mu mubiri w'umuntu.

Amoko abiri y' amashu amenyerewe cyane

Ishu ry'icyatsi ndetse n'ishu ry'umutuku/ move

Akamaro k'amashu k'ubuzima bwa muntu

1. Afasha mu kuringaniza ibiro ku rugero rukwiriye

Amashu akize ku byitwa fibre bituma umuntu yumva ahaze igihe kirekire bigafasha umuntu kutongera ibiro kuko yinjije bike mu mubiri.

2. Afasha mu kongera ubudahangarwa mu mubiri
Vitamine C na aside folike biba mu mashu bifasha mu kurwanya kwangirika k'utunyangingo tw'umubiri ndetse bikanarinda indwara ziterwa na mikorobe (infection). Ikiyongeyeho kandi nuko iyi vitamin C ifasha mu gutuma imyunyungugu ya feri yakirwa n'umubiri ku buryo bwihuse kandi bworoshye. (Iyi myunyungugu ya feri ifasha mw'ikorwa ry'amaraso no gukwirakwiza umwuka mu mubiri)

3. Afasha mu kugabanya umuvuduko w'amaraso
Amashu akize kuri potasiyumu ituma imitsi ifunguka, hamwe n'izindi ntungamubiri zifasha kugabanya umuvuduko w'amaraso no kurinda kwangirika k'umutima.

4. Afasha mu igogora

Akungahaye kuri fibre zifasha mu igogora ndetse bigatuma umwanda usohoka neza nyuma y'igogora ry'ibyo tuba twariye.

5. Afasha mu kurinda cyangwa kugabanya ibyago byo kugira indwara zitandura.

Amashu afite ibinyabutabire bifasha umubiri kutabika ibinure biva mu biryo turya bishobora kongera ibyago byo kurwara indwara zitandura nka kanseri, indwara z'umutima, diyabete, umuvuduko w'amaraso n'izindi.

6. Afasha mu kubungabunga ubuzima bw'amagufwa no gutuma ibikomere bikira vuba
Amashu akize kuri vitamine K, ishinzwe gutuma amaraso atavura, bikaba ingenzi cyane mu gutuma umuntu atava cyane ndeste n'ibikomere bigakira vuba. Ikiyongeho kandi ituma amagufwa akomera kuko ifasha mu gutuma kalisiyumu yinjira mu magufwa neza.

7. Afasha mu gutuma amaso areba neza
Amashu cyane cyane atukura akize kuri vitamin A, ifasha amaso mu kureba neza ikayarinda mukwangirika cyangwa se kurwara.

Reka tugereranye intungamubiri z'amashu na dodo

Nk'ibindi biryo byose cyangwa se imboga zifite intungamubiri zimwe na zimwe kurusha izindi, nta na kimwe gishobora guhaza ibyo umubiri ukeneye ari cyonyine. Ubwoko bwinshi butandukanye burakenerwa mu gukorera hamwe kugira ngo umuntu agira amagara mazima kandi n'umubiri ukora neza kubw' intungamubiri zitandukanye wakiriye.

Ni muri ubwo buryo rero, tugiye kureba muri make uburyo amashu na dodo byuzuzanya.

Byose bifite ibi bikurikira

Fibre
Imyunyungugu( Kalisiyumu, feri, folate)
Amavitamine ( Vitamine A, Vitamine C na K)
Antiyogizindati ( antioxidants)
Ibyubaka umubiri

Ibi byose bikorera hamwe mugutuma igogora rigenda neza, ubudahagarwa bukiyongera, amagufwa agakomera, bikarinda utunyangingo tw'umubiri ndetse na kanseri.

Nubwo dodo zikize ku ntungamubiri nyinshi ugereranyije n'amashu, amashu nayo hari ibyo akizeho kuzirusha usibyeko byuzuzanya kugirango umubiri ubashe kubyakira neza.

Urugero

Feri muri Dodo na Vitamine C mu mashu

Dodo zirakize cyane kuri feri ifasha mu gukorwa kw' amaraso ndetse no gusakaza umwuka mu mubiri, bituma umuntu agira imbaraga zo gukora imirimo, hanyuma amashu yo akize kuri vitamin C ifasha iyi feri iri muri dodo kwakirwa n'umubiri neza.

Uburyo bworoshye bwo kubika amashu udafite firigo (refrigerator)

Rekeraho amababi y'inyuma nyuma yo gusarura. Amababi niyo afasha kugumana ubushyuhe no kurinda andi mababi y'imbere.
Biba byiza kutaronga/koza amashu keretse ugiye kuyateka/ kuyategura.'

Mu gihe firigo ihari

Biba byiza kubanza kuyashyira mu mashashe yabugenewe hanyuma ukabona kuyashyira muri firigo. Ibi bituma agumana ubushyuhe bukwiye. Kutabikora, birayangiza agata amazi ndetse agasohorora umwuka wangiza izindi mboga zibitswe hamwe.

Uburyo bwibanze amashu yakoreshwa mu gutuma umubiri umera neza

1. Abashakashatsi bo muri kaminuza ya Mizuri muri Leta zunze ubumwe z' Amerika yagaragaje ko umutobe w'amashu y'umutuku ushobora gufasha mu gutuma mikorobe nziza mu nda ziyongera ndetse bigatuma amara amera neza.

2. Gukora umuti mu mashu

Ese waba warigeze kumva ububabare mu ngingo cyangwa se ukabyimba ukayoberwa icyo gukora? Hari uburyo bworoshye ushobora gukoresha uri murugo mukoroshya ububabare. Ariko ibyiza ni kubaza muganga mbere yo kubikoresha cyangwa se mu gihe bikomeje ni ukwihutira kwa muganga.

Uburyo bikorwamo

Fata ishu rikiri rishyashya, kuraho amababi y'inyuma, hanyuma urironge neza mu mazi akonje, hanyuma urihanagure ryumuke.

- Fata utubabi twiza udushyire kumeza, noneho ukoresheje icupa use nkukubaho kugira ngo haza agatobe gake.
- Rambika ahari ububare
- Zengurutsaho agashashi keza kabugenewe
- Icyitonderwa: Bigumisheho igihe kingana n'isaha hanyuma ibikureho. Ibi wabikora inshuro 2 kugeza kuri 3 ku munsi.
3. Mu gihe amabere yabyibye cyangwa se yaremereye ( breast engorgement)
Wakurikiza uburyo bwatanzwe haruguru, ariko mu gihe uyashyize ku mabere irinde gupfuka imoko. Ni byiza gukoresha akababi gakonje bibaye byiza kaba kavuye muri firigo ubaye uyifite.
Kagumisheho nk'iminota 20 cyangwa se munsi kugeza aho wumvise gatangiye gushyuha.

Icyitonderwa: Ibi byakoreshwa ariko ntibigomba gusimbura inama za muganga. Ni byiza kubanza kubaza muganga mbere yo kubikoresha cyangwa se mu gihe ubona ububabare burimo gukomeza.

Ibyo twazirikana
Amashu nk'izindi mboga zose zisanzwe zuje intungamubiri, ziraryoha kandi zigafasha mu kurinda imibiri yacu indwara zimwe na zimwe. Ni muri ubwo buryo rero dushishikariza buri umwe wese kujya akomeza yongera imboga harimo n'amashu mumafunguro ye ya buri munsi, umubiri we uzamushimira.