Vos amis secrets dans l’ananas : Tout sur les vitamines et les minéraux - Langue : KIRUNDI

e j e g A b a g e n z i b in y e mu nanasi

© 2021 Dr. Rath Health Foundation

Intangamarara Igi gitabu gikangura abasinziriye

Vitamine zikoranye n’ivyunyunyu n’ibice nsanganyamubiri biva mu nfungurwa bimeze nk’impamba yo kugaburira twa duce ngirabuzima aritwo «serire» mu gifaransa.

Nkuko mubizi umubiri ugizwe n’uduce ngirabuzima duto duto cane umuntu adashobora kubonesha amaso yiwe.Uduce dusangiye ubwoko natwo tuja hamwe kugira dukore ibice bimwe vy’umubiri. Akarorero ni nk’umutima, amahaha, urwagasha n’ibindi bice vy’umubiri tutarinze kudondagura.

Kugira tubashe kumva neza ingene infungurwa zikora mu mubiri wacu hinge twite vitamine “abafasha”. Ubumenyi mu vyerekeye amagara y’abantu butubwira yuko amaserire akeneye udusandugu tw’abafasha twinshi twuzuye tuvuye mu nfungurwa kugira za serire zishobore gukora neza. Ibi bisigura rero yuko hariho isano rikomeye hagati y’infungurwa turonka n’amagara yacu dufise.

Iki gitabu kitwigisha ido n’ido rihari hagati y’infungurwa zibereye n’izindi twokwirinda. Infungurwa zibereye zifasha kwirinda gufatwa n’indwara z’umutima. Muti none twogira gute? Twofungura cane cane imboga n’ivyamwa.

Iyo dufunguye ivyamwa n’imboga abafasha bo mu mubiri barahaga bimwe bishimishije hanyuma serire zikaja ku meza. Ariko iyo twihereje ibinyobwa vyinshi birimwo umwuka canke tugafungura nk’amafiriti amaserire aricwa na kigoyi. Ibi bisigura yuko amaserire nayo aca ahasiga ubuzima. Nivyo serire zirapfa iyo zitaronse ivyo zifungura.

Ikindi naco twoshikiriza nuko serire zikeneye abafasha b’ubwoko bwinshi, kukaba nkako ngo imiti ikora ikoranye. Iyo serire zitaronse ubwoko bwose bw’abafasha, na honyene zica zitangura kugoyagoya bigatuma zidakora neza. Abafasha bo mu mubiri nabo bakwiye gukomera kugira serire zishobore gukora neza. Muri iki gitabu rero tubigisha uburyo bubereye bwo gutora abafasha nyabo b’umubiri n’ukuvuga rero infungurwa zifise akamaro.

Ibiterwa, abantu canke ibikoko bigizwe na twa duce ngirabuzima aritwo serire

Ibice vy’umubiri bigizwe na twa duce ngirabuzima aritwo serire mu rurimi rw’igifaransa. Serire nazo ziba mu mubiri hose. Serire zimeze nk’utuzu duto duto canke udusandugu twuzuye za vitamine hamwe n’ivyunyunyu arivyo bita “minéraux” mu rurimi rwo hakurya y’amazi. Kuri ki gicapo murabona ingene serire zifungura twa dufuko twuzuye infungurwa. Ido n’ido ku duce ngirabuzima aritwo serire biri mu gitabu twabateguriye.

Iserire imwe yose ibifise abafasha bayo.

Irabakeneye kugira ishobore gufungura infungurwa zibereye.

Serire nyinshi zirakorana kugira zikore ibice vy’umubiri nk’umutima, ubwonko n’ibindi.

Ariko naho tuvuga ngo ibice vy’umubiri bikozwe na serire, serire zaragabuye akazi, zimwe zikora umutima, izindi amahaha, ubwonko n’ibindi bice vy’umubiri. Iserire imwe yose ikora akazi kayo.

Iki gicapo cerekana abafasha ba serire n’ivyo bakeneye. Ibice vy’umubiri navyo biratandukanye, hariho nk’umurwi ugizwe n’amahaha bidufasha guhema, umurwi ugizwe n’amazi yo mu mubiri, umurwi ugizwe n’umutima, imiringoti itwara amaraso n’ibindi bice vyo mu mubiri.

Mu gihe cose dufunguye nabi dutera ingorane umubiri na cane cane uduce ngirabuzima aritwo serire duca dutangura kugoyagoya. Dufatire kw’isukari: isukari iri mu bintu vyononera umubiri gusumba ibindi, ironona cane abafasha bo mu mubiri. Isukari irera ariko ivyikora mu mubiri ntibiryoheye ijisho. Umengo ni sizimwe, namwe nimurabe ivyo bisuka ngo n’amenyo!

Ama soda hamwe n’ibintu bisosa nka za bombon vyuzuye ivyo bisizimwe ngo n’isukari.

Ivyo bisizimwe birononera bimwe bikomeye serire n’abafasha bazo. Iyo abafasha nabo badashobora gukora, umubiri ntushobora gukora amaserire mashasha. Amaserire ameze nk’abantu: aravuka, agakura akongera agapfa

Umwavu w’ikizungu usigaye ukoreshwa mu burimyi mu bihugu bitari bike. Umwavu w’ikizungu si mwiza na gato ku ma serire n’abafasha bayo kuko utera indwara z’ubwoko bwinshi.

Abahinga baremeza neza yuko hakwiye gukoreshwa umwavu uturuka ku bikoko canke uvuye mu ngarani.

Nivyo amaserire arakeneye isukari mu bundi buryo (glucose), ubwo bwoko bw’isukari butanga inguvu zituma za serire zishobora kurangura imirimo yazo. Ubwo bwoko bw’isukari nabwo aribwo glucose buhingurwa n’infungurwa turonka.

Urutonde rw’abafasha beza Ama serire akeneye abafasha beza ku munsi ku munsi. Uru rutonde ruri munsi rwerekana abafasha beza ba serire umuntu yari akwiye gufata iminsi yose:

: e n i m a t Vi

Vitamine C

Vitamine A Vitamine K

Vitamine B6 Vitamine B1

Vitamine B2

Vitamine B7 Vitamine B6 Vitamine B12

Vitamine E

Vitamine B3 Vitamine B5

Vitamine B9

: u y n u y Ivyun

Bore

Magnésium

Calcium

Phosphore

Potassium

Chrome

Cuivre

Sélénium Manganèse

Silicium

Zinc

Iode

Fer

Molybdène

Ikibiri c’abafasha Infungurwa zirimwo abafasha benshi ba serire, aho hakaba harimwo vitamine n’utundi dusaho twuzuye abafasha. Igiterwa cose gifise ama vitamine n’ivyunyunyu cisangije.

Vyinshi muri ivyo vyunyunyu bifise ubushobozi ntangere iyo bikoreye hamwe (ikibiri). Ivyo vyunyunyu navyo ni: fer, zinc na sélénium, bifasha mu gukora inguvu zikoreshwa mu mubiri na cane cane mu gukora ibigwanisho bikoresha ba basoda bo mu mubiri. Ariko biranafasha no kugira urukoba rwiza canke imishatsi myiza

canke mbere kwirukana imikorobi mu mubiri. Icunyunyu Manganese, vitamine C na vitamine B bifasha umubiri mu gukora ico twokwita ubuhinga ngurukanabumenyi (Internet) mu gukora ivyo bita hormone mu gifaransa canke inkabuzo.

Vitamine C, vitamine E n’icunyunyu citwa chrome bikora ikibiri mu gufasha serire gucungera imbibe zayo.Tuvyihwejeje neza rero bimeze nko mu mukino w’umupira w’amaguru, umurwi umwe wese ukora kugira ucungere izamu ryawo kugira abava mu wundi murwi ntibaze kwinjiza igitsindo.

Kenshi vitamine C ikora mu mubiri mu gukora urusobane rw’imitsi nyabugingo (collagène) Ubwo bwoko bw’imitsi rero burakenewe mu mubiri hose.

Vitamine D, n’ivyunyunyu vya Magnesium, na calcium bifasha mu gukomeza amagufa no mu mirya (muscle). Icunyunyu magnesium gikenewe cane iyo mu mubiri hariho ibivutavuta vyinshi bishobora kwononera umubiri.

Calcium na phosphore bikenewe cane cane mu mirya.

Vitamine D na K zikora gusumba mu gukora amaraso.

Selenium na silicium bifasha mu miringoti itwara imikorobi n’utundi duce tw’utugizi twa nabi hanze y’umubiri. Ivyo vyunyunyu birongera bigafasha mu kuzitira kugira za mikorobi canke imigera ntivyinjire mu mubiri

Potassium ifasha mu gucungera ingene ama serire akora, ifashanya na vitamine D mu kwubaka amenyo n’ayandi magufa.

Iyo umuntu afunguye infungurwa zirimwo utwo duce twose tw’infungurwa, aca yumva amerewe neza na serire zikagira imbaga hamwe n’inguvu. Nkuko muvyumva rero umubiri, nako serire, zikeneye ubwoko bwose bwa vitamine, ivyunyunyu n’ibindi twadondaguye canke tutavuze. Gutryo rero umuntu ashobora kugira amagara meza. Ikindi naco nuko utwo duce twose dukorera mu kibiri nka kurya k’umusirikare ataco yokwishoboza wenyene agiye ku rugamba.

Vitamine B ziri ubwoko bwinshi, izo nazo zikora muri vyose. Hamwe umubiri serire zozibura umuntu ntiyosubura gukora ikindi na kimwe, vyomera nk’iziko ritagira umucanwa.

Ibiterwa vy’intete na vyonyene ni ngirakamaro ku mubiri: birimwo uduce tw’infungurwa duhambaye kugira abafasha bashobore gukora akazi kabo mu mubiri.

Kuri ivyo rero harakenewe cane gufungura ivyamwa vyinshi na cane cane ivyamwa vy’amabara atandukanye. Iyo ndiko ndavuga ibiterwa canke ibindi vyamwa vy’amabara sindiko ndavuga amandazi canke icapati naho vyoba bibaryohera.

Kuko muri ibi vya nyuma nta kintu gihambaye kirimwo mu gufasha umubiri.

Urutonde rw’ivyamwa n’imboga ngirakamaro Nguru urutonde rw’ivyamwa n’imboga birimwo abafasha bahambaye ku mubiri. Umwe wese yarakwiye gukora uko bishobotse kugira izo nfungurwa ntizihare mu mwimbu.

Nimwereke iki gitabu umuryango wanyu kugira umuntu wese ashobore gukoresha ubumenyi burimwo, kugira umuntu wese agira ico agikuyemwo.

: a w m Ivya Indimu

Ipasiteki

Itunda Ibungo

Imizabibu Intumbaswa

Imyembe

Umutagafero Imicungwe

Avoka

I papayi

Goyave Ipome Inanasi

Inkere

Umuhwi

: a g o b m I

Inyanya Igombo Pwavoro

Ikaroti

Tangawizi

Tangawizi

Ibijumbu Ibiraya

Ibizinu

Icamwa c’isukari u

ngur

u Ibit

Igitunguru sumu

Persil

Ipinari Ishu Agapilipili

Intore y’ikizungu Ubushaza

Inyame

Ibiharage vy‘imiteza

Igitunguru

Ibiharage

Igihwanya

Dutegure

igicucume c’imboga

Twarabateguriye uturorero dutatu tw’infungurwa turimwo vitamine C, A na K, vitamine B, ivyunyunyu Fer, Bore na cuivre, zinc, molybdène, selenium, silicium, na potassium, phosphore na manganese.

3. Koresha ikiyiko mu guhindukiza igitunguru gushika aho gihindura ibara kigasa n’umuhondo

:

ukeneye m o y v i i Ngib Imboga: 1 igihwanya 3 ikaroti 1 ikijumbu kimwe 2 udupfungo twa pinari 1 intore y’ikizungu 1 Ikiyiko c’amavuta y’ishurwe ry’izuba 1 Ikiyiko c’amavuta y’inkaa 3 itomati 1 iteke y’igitunguru cera kimwe 1 indimu imwe hamwe n’amateke 4 y’igitunguru sumu gitukura.

Ibirungo: ipilipili yirabura, akayiko k’umunyu, igitunguru sumu, iteke rya tangawizi, agapilipili kirabura.

Ibikoresho vyo mu gikoni bikenewe: imbugita, ikiyiko kinini, isahani ifukuye, isafuriya nini yo guteka.

Tubigenza

gute:

1. Fata imbugita uhwate ibitunguru.

Kata ibitunguru mu dupande duto duto

Sunflower oil

2. Shusha amavuta yamuka mw’ishurwe ry’izuba.

Amaze gushuha ongeramwo ca gitunguru wakata

4. Fata imbugita utonore igihwanya, ikaroti, intore z’ikizungu(aubergine) hamwe n’ikijumbu.

Bishire muri ya mavuta yari ku mucanwa bishire vyose muri ya safuriya

200

Koresha umunyu mukeya kuko umunyu mwinshi urononera abafasha bo mu nfungurwa. Ku vyerekeye igitunguru sumu, tangawizi, agapilipili kirabura murashobora gukoresha urugero mwifuza, bihuye nuko muvyifuza.

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7. Shira vyose kwisahani.

Mugire akayabagu keza!

5. Ongeramwo, udukombe tubiri twamazi.

Bireke bishuhe gushika aho imboga ziraba ariko ntizishe cane ngo zifyonyoke, ahandi ho amavitamine n’ivyunyunyu birimwo vyoca vyitumukira. Za urahindukiza buhoro buhoro

6. Ongeramwo ikiyiko c’amavuta y’inka n’ibibabi vya pinari hanyuma uze urahindukiza buhoro buhoro.

8. Fata inyanya ukate duto duto, ongeramwo imivyaro y’ibitunguru kwisahani. Ongeramwo amazi y’indimu hamwe n’ibirungo. Hindukiza vyose imbere yo gutegura ku meza.

Mushobora gukoza ico gicucume ^ c’imboga umuceri. Mu guteka umuceri musanzwe muzi ingene bawuteka uwushira mu mazi yabize.

Bihiye arura.

Hinge twongereko izindi nteguro zibiri:

Ibiharage bivanze n’imboga hamwe n’ivoka Izi nfungurwa zirimwo vitamine zikurikira: vitamine C, E, K na B, harimwo ivyunyunyu magnesium, calcium, bore, zinc, molybdene, cuivre, phosphore, acide folique hamwe na Potassium.

3. Shusha amavuta y’inka mw’isafuriya, shiramwo vya bijumbu gushika aho bihindura ibara.

Hindukiza buke buke.

a:

ir i bikurik b i e y e n e Muk Imboga: 3 ibijumbu bitatu 3 udukombe dutatu tw’ibiharage 3 udukombe dutatu tw’amavuta y’inka 2 indimu zibiri 1 ivoka rimwe ibitunguru bine Ibirungo: ibitunguru sumu 2, akayiko gatoya k’umunyu, utuyiko dutatu tw’agapilipili. Ku muntu akunda imfungurwa zirimwo ibirungo vyinshi, arashobora kwongeramwo agapilipili ka bushara (canke sauce chili mu gifaransa).

Ibikenewe mu gikoni: imbugita, agakombe gatoya, ikiyiko kinini, isahani nini, isafuriya yo guteka, ipanu yo gushusha, akayungiro na puree.

Tubigenza

gute:

1. Ibiharage bibanza kurarikwa mu mazi umunsi umwe imbere yuko bitekwa. Birarikwa hafi amasaha nka 12 nukuvuga ijoro ryose.

2. Ku munsi wo gutunganya imfungurwa, banza uhimbagure ibijumbu mu duce duto duto nkumuntu agira akore ifiriti.

4. Ongera mw’isafuriya ibikombe bitatu vy’amazi.

Shiramwo vya biharage gushika naho vyoroha.

Koresha akayungiro mu gukuramwo amazi y’umurengera arimwo

Harageze ko uja ku meza, gira akayabagu keza!

7. Kata ibitunguru ubigire uduce dutoya, vyongeremwo, ubandanye uhindukiza. Ibintu bisa n’ibigiye kurangira 5. Katagura ivoka mu duce duto, koresha ipaswari kugira bicike igicucume

6. Kata indimu imwe mu bipande bibiri, uce ukanyiramwo umutobe wayo

8. Tonora igitunguru sumu, ongeramwo ibirungo, ubandanye uhindukiza.

Integuro y’imboga Iyi nteguro irimwo za vitamine C, E, D, A na K hamwe na vitamine B, izo zikaba zihambaye ku mubiri. Harimwo n’ivyunyunyu na magnesium, calcium, chrome, phosphoe, iode na manganese.

:

neye Ivyo muke

Imboga: ibikombe bitatu vy’umuceri inusu y’igikombe c’amavuta y’inka udupfungo tubiri tw’ipinari udukombe tubiri tw’udushaza ikaroti nini amagi abiri igice c’agapfungo ka persil Ibirungo: igitunguru sumu, agapilipili kirabura, umunyu mukeya Ibikoresho vyo mu gikoni: imbugita, agakombe kagaragara, ikiyiko kinini, isahani ifukuye, ipanu, amasafuriya abiri, ipaswari.

a gute:

Mubigenz

3. Fata imbugita ukate ya karoti mu duce duto duto.Vyongere muri ya safuriya irimwo umuceri.

Koresha ipaswari uminine amazi y’umurengera

1. Fata isafuriya ushiremwo amazi akwiye , ongeramwo ibikombe bitatu y’umuceri. Amazi akwiye kurengera umuceri. Bishire ku mucanwa gushika bibire.

2. Fata iyindi safuriya yuzuze amazi , shiramwo ya magi abiri wategura gushika bibire. Amaze kubira yatonore uyakatemwo uduce duto duto

4. Ongeramwo udushaza, ipinari n’amavuta y’inka mw’isahani ifukuye

Harageze yuko muja kumeza. Akayabagu keza!

7. Suka hejuru ya magi na persil

5. Tegura igitunguru sumu ukigire ubunywenywe.

Ongeramwo ibindi birungo, ikaroti na wa muceri.

Vanga vyose buke buke

6. Ongeramwo ipersil yakaswemo uduhimba duto duto

Mwokwirinda imigera mibi gute?

Kenshi iyo umuntu ariko arategura infungurwa hariho imigera y’inkorabara ishobora kwikika mu kiza ikaja mu nfungurwa hanyuma igatera indwara.

Murashobora kuzitira mutaronerwa mu buryo bukurikira:

1. Gira isuku Icambere nukwama mwakaravye intoke. Imigera mibi ica kenshi mu ntoke. Imbere yo gutegura infungurwa, karaba intoke, muriko murategura infungurwa karaba, muhejeje gutegura karaba, imbere yo gufungura karaba. Imbere yo gukata imboga mutegura banza musukure aho muzikatira mukoresheje amazi ashushe n’isabuni. Ibikoresho vyo gusukura n’ibikoropesho bitegerezwa kumeswa n’amazi yabize kugira yice imigera yose ishobora kuba iriko iritembereza.

2. Ingene bategura inyama n’ifi Inyama n’ifi biri mu bifungurwa bishobora kujamwo imigera myinshi ishobora kubangamira amagara y’abantu. Iyo mukoresheje imbugita imwe rudende mu gutegura imboga, no gutegura inyama, vyoshika yuko imigera ishobora gukwiragira. Kurivyo rero koresha imbugita imwe imwe ukurikije infungurwa ziteguwe: ifi, inyama canke imboga.

Ku vyerekeye imboga, ibintu bikorwa mu bundi buryo.

Guteka imboga umwanya munini si vyiza kuko ubushuhe bwinshi bwonona amavitamine na vya vyunyunyu birimwo. Rabika imboga rero kugira vitamine zishobore kugumamwo.

3. Inyama zotekwa gute?

Imigera myinshi ishobora kugeramira amagara y’abantu yicwa n’ubushuhe, teka inyama rero mu buryo bushimishije. Kugira umenye yuko inyama yahiye fata agati gasongoye, fyonda ku nyama, nihavamwo amazi ashaka gutukura, inyama ntiziba zirasha, bandanya kuziteka.

Ikibazo c‘infungurwa zibereye n‘akayobera bahinga ku bantu bamwe bamwe.

Muri kino gitabu twagira tubirabire hamwe, twongere dutahure nico infungurwa zibereye zikora mu mubiri wacu. Imiliyaridi z‘uduce ngirabuzima two mu mubiri turakeneye infashanyo yanyu kugira tumererwe neza. Muri uru rugendo dufatanije twashaka kuberaka ingene uduce turi mu mubiri dukorana kugira mugire ubuzima bwiza.

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© 2021 Dr. Rath Health Foundation