Nyene igitabu n’uburenganzira agifiseko - Mirja Holtrop

Mirja Holtrop

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Nyene igitabu n’uburenganzira agifiseko © 2014 Dr. Rath Health Foundation Iki gitabu hamwe n’ibigabane vyose bikigize, bicungerewe kandi vyubahirijwe n’amategeko. Ariko ibirimwo birashobora gukoreshwa kubuntu ata nyungu irondewe n’amashule kaminuza, amashule muri rusangi, amaleta n’ayandi mashirahamwe. Umuntu canke amashirahamwe azifuza gukoresha iki gitabu canke ibigabane bikigize, asabwe ariko yuko yobisabira uruhusha nyeneco canke uwugiserukira imbere y’amategeko.

Gishikirijwe na: Dr. Rath Education Services B.V. Postbus 656 NL-6400 AR Heerlen Tel.: 0031-457-111 223 Fax: 0031-457-111 119 E-Mail: info@rath-eduserv.com Internet: www.drrathbooks.com ISBN-978-94-92173-06-5

Mirja Holtrop

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Ingaburo

7

Ingaburo n'ivyunyunyu bikomokamu biterwa

39

Ivyamwa n’imboga

43

Ibindi biterwa bigizwe n’amababi

97

6.

Ingaburo 7.

Vitamine A (rétinol) TUYISANGA MU BIKURIKIRA Amavuta ava mw’ifi yo mu bwoko morue, amata y’impene n’ibiyakomokako AKAMARO Igikuriro ciza, uduce ngirabuzima dukora neza, urukoba rumeze neza, amaso n’umugende wo mu mubiri bikora neza INGARUKAMBI ZIVA KUKUBURA VITAMINE A MU MUBIRI Igikuriro kirahagarara, amaso abona nabi mu mwijoro (héméralopie), akayabagu karagabanuka, umuntu ahema nabi kandi yandura indwara bitagoranye, umuntu yituma nabi (aguma yiruka), amaso arakakarara (aruma)

8.

Vitamine A

Vitamine B1 (thiamine)

Vitamine B1

TUYISANGA MU BIKURIKIRA Ingano zimeze, imfungurwa zo mu bwoko bw’intete (ibigori, umuceri n’ibindi), ubushaza, avoine, umuceri, amashu yo mu bwoko bwose, ipinari, imyungu AKAMARO Iyo vitamine irahambaye ku bwonko, ku ndwara zifata igitigu, iyo umukenyezi yibungenze, iyo umuntu atanguvu agifise, mu kwirinda imibu n’utundi dukoko dutoduto turyana (urugezo runini), ituma umubiri uyungurura neza imfungurwa zirimwo isukari nyinshi, ituma umwingo (thyroide) ukora neza INGARUKAMBI ZIVA KUKUBURA VITAMINE B1 MU MUBIRI Imitsi (imisoso) ikora nabi, umuntu aguma yiruka (aja ku mwanda mukuru), akayabagu karagabanuka, umutima ukora nabi, ikinya, umuntu aguma aribwa mu mubiri nkuko umengo yoba ariko aribwa n’intozi (iyo ndwara yitwa beriberi), umuntu aravyimba mu bibanza bimwe bimwe nkuko umengo hoba hateze amazi (hydropisie).

9.

Vitamine B2 (riboflavine) TUYISANGA MU BIKURIKIRA Amata n’ iforomaji y’impene, imbuto z’imyungu, imfungurwa z’intete, ifi, amashu, itomati, ubushaza, ibinure, brocoli AKAMARO Ifise akamaro kenshi ku gikuriro, irafasha mu guhingura ibinure mu mubiri (graisses), imfungurwa zirimwo isukari, ni nziza ku rukoba, amaso, inzara, n’uruja n’uruza rw’impwemu mu mubiri. Izana inguvu nyinshi mu mubiri.

INGARUKAMBI ZIVA KUKUBURA VITAMINE B2 MU MUBIRI Urukoba ruratituka, inzara ziravunagurika, amaso aragira ingorane (imbonero), umunwa urasatagurika na cane cane mu mfuruka, umutwe urameneka, uburuhe bwinshi, abasoda bo mu mubiri baca batangura kugoyagoya

10.

Vitamine B2

Vitamine B3 (niacine)

Vitamine B3

TUYISANGA MU BIKURIKIRA Ibiyoba, ubushaza, ifi, ibigori, amatunda, imihwi, ibitoke AKAMARO Umubiri uhingura neza ibinure, imfungurwa zirimwo isukari, umuntu asinzira neza, imitsi imera neza (nerfs) INGARUKAMBI ZIVA KUKUBURA VITAMINE B3 MU MUBIRI Imitsi iguma ibabara, urukoba ntirumera neza, umutwe uguma umenetse, umuntu asinzira nabi, nta kayabagu, umuntu aguma aribwa nkuko umengo yoba ariwe n’intozi ku rukoba n’imbere mu mubiri

11.

Vitamine B5 (acide pantothénique) TUYISANGA MU BIKURIKIRA Asperge, ubushaza, ibizinu, ibigori, intete za tournesol (ishurwe ry’izuba), pasteki, amatunda, brocoli, amashu (chou fleur) AKAMARO Ifise akamaro ku mishatsi, mu kubuza yuko imishatsi yera canke ivunguka, mu guhingura ibinure vya albumine mu maraso, no gucungera ubuzima bw’uduce ngirabuzima (cellules) INGARUKAMBI ZIVA KUKUBURA VITAMINE B5 MU MUBIRI Ingorane zo mu bwonko, ibikomere biragira ingorane gukira, imishatsi irahinduka, abasoda bo mu mubiri baragoyagoya, umuntu asinzira nabi, imitsi irababara, ingorane z’amaraso (anémie).

12.

Vitamine B5

Vitamine B6 (pyridoxine)

Vitamine B6

TUYISANGA MU BIKURIKIRA Imihwi, noix,ibiraya, ibiharage vy’imiteza, amashu, ikaroti, iseleri, ipinari AKAMARO Ibizunguzungu biza umuntu ari mu modoka, indwara y’igitigu, ububare abakenyezi bagira iyo bari mu butinyanka, ukurwanya ubumara.

INGARUKAMBI ZIVA KUKUBURA VITAMINE B6 MU MUBIRI Ububabare bwo mu nda, ingorane z‘urukoba, uburuhe bw’ikirenga, iminwa yuma, amahere menshi ku rukoba

13.

Vitamine B7 (biotine, vitamine H) TUYISANGA MU BIKURIKIRA Amashu, ibizinu, amagi, avoka, ipinari, amata, ibitunguru, ubushaza, inkere, ipome, imicungwe, imizabibu, imyembe AKAMARO Indwara zo ku rukoba, imishatsi ikura nabi, ifasha amaraso kuvura iyo umuntu akomeretse, ifasha igitugu, ifasha kuyungurura imfungurwa zirimwo amavuta n’ibiterwa birimwo isukari INGARUKAMBI ZIVA KUKUBURA VITAMINE B7 MU MUBIRI Uburuhe bw’ikirenga, ingorane z’urukoba, ububare bw’imitsi, imishatsi ivunguka, inzara zisatagurika, iseseme

14.

Vitamine B7

Vitamine B9 (acide folique, vitamine M)

Vitamine B9

TUYISANGA MU BIKURIKIRA Courge, ibizinu, ipinari, avoka, poire, inkere, indimu, ibitunguru vy’ibibabi, ifi (maquereau), imizabibu, imihwi, aubergine, konkombre, ibiraya, amashu, radis, beterave itukura AKAMARO Indwara z’igitigu, ingorane z’igikuriro c’imitsi hamwe n’ukugwaragurika,ingorane z’uduce twa albumine two mu maraso.

INGARUKAMBI ZIVA KUKUBURA VITAMINE B9 MU MUBIRI Ingorane z’amaraso (anémie), ingorane zo kuyungurura imfungurwa mu mushishito, umushatsi uhunguruka, imvune hamwe n’ingorane zo mu ngingo, iseseme, ukudasinzira neza

15.

Vitamine B12 (cobalamine) TUYISANGA MU BIKURIKIRA Amata y’impene, umuhondo wo mu magi, ifi, ibikoko vyo mu mazi(huitres), umwambiro w’inzoga, muesli AKAMARO Ihingurwa ry’urusobane rw’imitsi mu duce ngirabuzima, ingorane z’urukoba, indwara z’igitigu INGARUKAMBI ZIVA KUKUBURA VITAMINE B12 MU MUBIRI Ingorane zo mu maraso (anémie), zo mu bwonko, mu mahaha , mu musokoro, ingorane zo mu nda, ikuzunguzungu, ukumeneka umutwe.

16.

Vitamine B12

Vitamine C (acide ascorbique)

Vitamine C

TUYISANGA MU BIKURIKIRA Eglantine, persil, argousier, radis, ibitunguru vy’ibibabi, amashu, inanasi, ivyamwa, imizabibu, ifi, inkere zirabura, poivron, ishu zera, ipinari, ipomi, imboga, asperge, poire (ivyamwa nka vyose mu bihugu vyose vyo kw’isi birimwo vitamine C).

AKAMARO Vitamine C ifise akamaro kenshi mu mubiri w’umuntu, ituma indwara zikira ningonga (inflammation), abasoda b’umubiri bakora neza gusumba, inkabuzi (enzymes)zikora akazi kazo, amagufa, amenyo n’ibindi bice vyo mu mubiri bimera neza.

Vitamine C ni ngirakamaro mu mubiri w’umuntu ku buryo itahari atabuzima bwobaho.

INGARUKAMBI ZIVA KUKUBURA VITAMINE C MU MUBIRI Ishinyo iva irajojota amaraso, ibikomere birateba gukira, nta kayabagu umuntu agira, scorbut, umuntu aragoyagoya muri rusangi

17.

Vitamine D (cholécalciférol) TUYISANGA MU BIKURIKIRA Amavuta yo mu gitigu c’ifi morue, umuhondo w’amagi, amatega, ibikoko vyo mu mazi, ibizinu, avocat. Umubiri wacu urafise ubushobozi bwo kwihingurira ubwayo vitamine D, ukoresheje imishwarara y’izuba.

AKAMARO Ifatanije na calcium na phosphore, vitamine D ikomeza amagufa, ituma abasoda bo mu mubiri bakora neza, ituma calcium, phosphore na magnésium binyegetera mu magufa, mu menyo canke mu mitsi.

INGARUKAMBI ZIVA KUKUBURA VITAMINE D MU MUBIRI amagufa arahindura kamere gushika naho ashobora kuvunika, umuntu asinzira nabi, agahokerwa cane kubera yuko aguma afise umujinya.

18.

Vitamine D

Vitamine E (tocophérol)

Vitamine E

TUYISANGA MU BIKURIKIRA Amavuta y’ishurwe ry’izuba(tournesol), amavuta ya olive, ivoka, ingano, poivron, amashu, ipinari, fenouil AKAMARO Abasoda bo mu mubiri bakora neza, uduce ngirabuzima turiyongera mu buryo bubereye, ikinure cholestérol hamwe n’inkabuzi (hormones) biba mu rugero rubereye, imiringoti itwara amaraso iguma ikora neza, imitsi yo mu bihimba vy’irondoka ikora nkuko bikwiye.

INGARUKAMBI ZIVA KUKUBURA VITAMINE E MU MUBIRI Rimwe na rimwe amaso arashobora kurwara, umuntu agira uburuhe budasanzwe, imitsi irituna, ingorane mu vyerekeye kurondoka (imbuto ntizimera neza), indwara ziguma zisagiriza umuntu.

19.

Vitamine K (phylloquinone) TUYISANGA MU BIKURIKIRA Amagi, amashu, ipinari, courgette, ibitunguru, avoine, kiwi, itomati, iseleri, radis, ibitunguru vy’amababi, isalade, concombre, fenouil, ubushaza, ibiharage, amatunda, imizabibu AKAMARO ituma amaraso avura iyo umuntu akomeretse ahandi yoca abandanya avirirana agaca akama mu mubiri INGARUKAMBI ZIVA KUKUBURA VITAMINE K MU MUBIRI Amaraso ntavura uko bikwiye iyo umuntu akomeretse.

Vitamine K irahingurwa n’amara ariko mu rugezo rudakwiye neza, nico gituma umubiri ukeneye vitamine K ivuye mu mfungurwa.

20.

Vitamine K

Fer

Eisen Fer

TUYISANGA MU BIKURIKIRA Amashu, noix, umuhondo w’amagi, ipinari, amashu atukura.

AKAMARO guhingura amaraso, gukwiza impwemu mu mu mubiri (oxygène) INGARUKAMBI ZIVA KUKUBURA FER MU MUBIRI Igikuriro kibi, imitsi ikora nabi, uburuhe bw’ikirenga, iminwa irasaduka

21.

Calcium TUYISANGA MU BIKURIKIRA Amata n’iforomaji y’impene, amande, imihwi, persil, amashu, fenouil, ipinari, broccoli, noix AKAMARO Amagufa n’amenyo birakomera, imitsi(nerfs), amaraso aravura ku rugezo rukwiye INGARUKAMBI ZIVA KUKUBURA CALCIUM MU MUBIRI Indwara y’amagufa, umutima uza urasimbagurika, imishatsi irahunguruka, urukoba rurasatagurika, umuntu ntiyihangana iyo agira aje ku mwanda muto, umushishito ntukora neza

22.

Calcium

Potassium

Potassium

TUYISANGA MU BIKURIKIRA Imihwi, amatunda, imboga, ibizinu, dattes, ibiharage, ibiraya, ifi, abricot AKAMARO Ifasha mu mutima, mu gusuzuma urugezo rw’umugende w’amaraso mu mubiri, imfungurwa zizana isukari mu mubiri n’ibindi INGARUKAMBI ZIVA KUKUBURA POTASSIUM MU MUBIRI Imitsi ntikora neza, umutima uca ugira ingorane mu gutera,ingorane mu mara, umushishito ugira ingorane, ibizunguzungu, ikinya mu mitsi

23.

Magnésium TUYISANGA MU BIKURIKIRA Noix, avoine, imfungurwa z’intete, amata, imihwi, amazi yo mu macupa, ishu, ipinari, imicungwe, ibigori, datte, intete za tournesol AKAMARO Umuntu agira inguvu nyinshi mu mitsi no magufa, irwanya ikinya, ituma inkabuzi za enzyme zikerebuka, imanura ikinure ca cholestérol INGARUKAMBI ZIVA KUKUBURA MAGNÉSIUM MU MUBIRI ikinya mu mitsi, ingorane mu mushishito no mu mara, ibirenge vyama bikanye, umutwe urameneka, ugushavuzwa n’ibintu bidakwiye, guta umutwe

24.

Magnésium

Sodium

Sodium

TUYISANGA MU BIKURIKIRA Ikaroti, ipinari, ibiraya, aubergine, isalade, ibitunguru vy’amababi, ibitunguru sumu AKAMARO Amaraso atembera neza mu miringoti, isukari n’ivyunyunyu vya acide aminé biranyegetera neza mu mu mubiri INGARUKAMBI ZIVA KUKUBURA SODIUM MU MUBIRI Ikinya, amaraso atembera nabi mu mubiri

25.

Phosphore TUYISANGA MU BIKURIKIRA Ibiraya, umukate, amata y’impene AKAMARO Umuntu agira inguvu nyinshi, amagufa n’amenyo birakomera INGARUKAMBI ZIVA KUKUBURA PHOSPHORE MU MUBIRI Imitsi ntikora neza, amagufa ntakomera

26.

Phosphore

Chrome

Chrome

TUYISANGA MU BIKURIKIRA Ibiraya, noix, ipinari, isalade, ivyamwa, ubuki, umwambiro AKAMARO Ifasha cane cane mu gushira ku rugezo rubereye isukari mu mubiri, ukugabanya ibinure, kugabanya isukari mu miringoti y’amaraso INGARUKAMBI ZIVA KUKUBURA CHROME MU MUBIRI Umuntu arata ibiro, umubiri uca wanka isukari (glucose)

27.

Icunyunyu iode TUYISANGA MU BIKURIKIRA Algue (urubobi), ibikoko vyo mu mazi AKAMARO Iode ifise akamaro ku kamirampeke, isuzuma ubushushe canke ubukanye bwo mu mubiri.

INGARUKAMBI ZIVA KUKUBURA IODE MU MUBIRI akamirampeke ntigakora neza bigatuma urwara umwingo, ibiro biraza birahindagurika ata bituma bikwiye Bihari.

28.

Icunyunyu iode

Cuivre

Cuivre

TUYISANGA MU BIKURIKIRA Ibiharage, ibizinu, ibiraya, ivyamwa, ubushaza AKAMARO Umubiri uyungurura neza (métabolisme), icunyunyu ca fer gishika mu mubiri wose INGARUKAMBI ZIVA KUKUBURA CUIVRE MU MUBIRI Ugusinzira nabi, urugezo rw’ikinure cholestérol kiraduga, uburuhe burengeje, ukubura akayabagu, uguhema nabi, urukoba rurahinduka, umuntu agwara anémie (indwara y’amaraso).

29.

Manganèse TUYISANGA MU BIKURIKIRA Imizabibu, noix, imboga zumye, radis, igitunguru sumu, ishu zisa n’icatsi kibisi (chou vert), myrtilles AKAMARO Ihingurwa ry’inkabuzi zo mu buhinga bw’irondoka (hormones sexuelles), umubiri ukora neza muri rusangi INGARUKAMBI ZIVA KUKUBURA MANGANÈSE MU MUBIRI Igikuriro hamwe no kurondoka ntibigenda neza, ingorane zo kubandanya igikorwa umuntu atanguye, imitsi ntikora neza

30.

Manganèse

Molybdène

Molybdène

TUYISANGA MU BIKURIKIRA Amashu, imboga zumye, igitunguru sumu AKAMARO Umubiri uyungurura neza isukari (glucides), ibinure hamwe na fer INGARUKAMBI ZIVA KUKUBURA MOLYBDÈNE MU MUBIRI Umubiri uca usaba cuivre irenze urugero, acide urique nayo iba nke mu mubiri

31.

Sélenium TUYISANGA MU BIKURIKIRA Ifi, amata y’impene, amagi, noix AKAMARO Imitsi iranonoka, amagufa canke amenyo amera neza, irirukana ubumara bwinjira mu mubiri INGARUKAMBI ZIVA KUKUBURA SÉLENIUM MU MUBIRI Imitsi ntimera neza, amara, urukoba biramererwa nabi, imbuto zo kurondoka ku bagabo zimera nabi, amagufa ntakomera

32.

Sélenium

Silicium

Silicium

TUYISANGA MU BIKURIKIRA Itomati, concombre, persil, ibiharage vy’imiteza, silice AKAMARO Ishigikira imitsi yo mu ngingo (cartilage), amagufa, imishatsi, amenyo , inzara INGARUKAMBI ZIVA KUKUBURA SILICIUM MU MUBIRI Umubiri usaza hakiri kare, amagufa akamera nabi, imishatsi iravunguka, abasoda bo mu mubiri ntibakora neza

33.

Zinc TUYISANGA MU BIKURIKIRA Ibiterwa vy’intete, imboga zumye, ibikoko vyo mu mazi, amata n’iforomaji y’impene AKAMARO Irakomeza abasoda bo mu mubiri, irafasha abantu badashobora gutandukanya amabara, irafasha urukoba hamwe n’imitsi INGARUKAMBI ZIVA KUKUBURA ZINC MU MUBIRI Ukubura akayabagu, imishatsi iravunguka, inzara zikavunika, urukoba rugata akaranga

34.

Zinc

Arginine

Arginine

TUYISANGA MU BIKURIKIRA Avoine, noix, ifi, ibiyoba, ingano zimeze AKAMARO Ihingurwa ry’imitsi, abasoda bo mu mubiri baca bakora neza, ibihimba vy’irondoka bikora neza INGARUKAMBI ZIVA KUKUBURA ARGININE MU MUBIRI Imiringoti y’amaraso iraziba, umutima ugatera nabi bivuye yuko imiringoti itwara amaraso nabi nabi, abasoda bo mu mubiri baragoyagoya, ibihimba vy’irondoka ku bagabo ntibikerebuka

35.

Carnitine TUYISANGA MU BIKURIKIRA Dusanga icunyunyu carnitine mu nyama. Ariko ku badafungura inyama umubiri wacu urashobora guhingura ico cunyunyu, hakoreshejwe ibindi vyunyunyu méthionine na lysine (ibi navyo tubisanga muri brocoli, ubushaza amashu, ipinari, amagi n’umuceri) AKAMARO Ihingurwa ry’imitsi, iyungururwa ry’ibinure, inguvu nyinshi INGARUKAMBI ZIVA KUKUBURA CARNITINE MU MUBIRI Igikuriro kigenda nabi, uburuhe bw’umurengera, ibiro birongerekana, umuntu aragwaragurika.

36.

Carnitine Lysine

Lysine TUYISANGA MU BIKURIKIRA Persil, abricot, seleri, imizabibu, ibiharage vy’imiteza, amagi, ifi AKAMARO Ihingurwa ry’imitsi (collagène), amagufa, ibinure, abasoda bo mu mubiri, itera ry’umutima INGARUKAMBI ZIVA KUKUBURA LYSINE MU MUBIRI Ibizunguzungu, iseseme, amaso atukura, imishatsi irahunguruka

37.

Proline TUYISANGA MU BIKURIKIRA Uburo, ifi , persil, noix, ibiyoba AKAMARO Ihingurwa ry’imitsi collagène mu ngingo no mu mubiri wose, abasoda bo mu mubiri bakora neza, imiringoti y’amaraso iranonoka INGARUKAMBI ZIVA KUKUBURA PROLINE MU MUBIRI Inguvu zirahera , ingorane gupfunya ingingo aho amagufa ateranira n’ayandi, imiringoti y’amaraso irajojota

38.

Ingaburo n'ivyunyunyu bikomoka mu biterwa 39.

• Ivyunyunyu vya polyphénols tubisanga mu bishishwa vy’ibiti n’ivyamwa, ibitonorwa vy’ibiti. Bifise akamaro kenshi mu mubiri kuko bigwanya ubumara buri mu mubiri.

• Ivyunyunyu phytostérols tubisanga cane cane mu ntete z’ishurwe ry’izuba bita tournesol mu gifaransa, mu ntete z’igiterwa sésame na noix. Ico cunyunyu gifise kamere ka ca kinure cholestérol kandi birabangabanganwa mu kwinjira mu mubiri, ibi bituma urugezo rwa cholestérol rugabanuka mu mubiri.

• Dusanga icunyunyu glucosinolate muri radis, ishu, moutarde, brocoli na cresson. Gifise akamaro mu guha inguvu ba basoda barwanira umubiri. Ibi biterwa birakarirwa cane n’ubushuhe ninaco gituma twobahanura kubifungura bidatetse, abatabishobora bakwiye kubirabika. Gutryo icunyunyu ca glucosinolate nticononekara.

40.

Ingaburo n'ivyunyunyu bikomokamu biterwa

• Icunyunyu flavonoïde nico giha ibiterwa ibara ritukura canke ry’ubururu aho twovuga nk’inkere (baies), cerise hamwe n’amatunda. Ico cunyunyu gituma amaraso avura nkuko bikwiye kandi kirakomeza abasoda barwanira umubiri

• Icunyunyu sulfure tugisanga mu bitunguru vy’ubwoko bwose na asperge. Ico cunyunyu kiragwanya imigera yo mu bwoko bwa bactérie, kiragabanya urugezo rwa cholestérol kikongera kikwagwanya uburozi bwa radicaux libres bwo mu mubiri.

41.

42.

Ivyamwa n’imboga 43.

Abricots Ivyamwa vya abricots bikunda cane ubushuhe n’ibibanza birimwo igitutu hafi y’amazu. Isi bikunda itegerezwa gushuha,kandi igatotahara. Ariko isi irimwo ibumba canke umusenyi ni nziza cane kuri ivyo biterwa. Ico camwa gitotorerwa rimwe ku mwaka kikaba gishobora kuronka umwimbu uhambaye w’ivyamwa.

Imbuto z’ivyo vyamwa zirimwo vitamine B17, iyi vitamine nayo ikaba ifise ubushobozi bwo kurwanya kanseri. Ariko abricot zirimwo n’ibindi vyunyunyu na vitamine vyo mu bwoko caroténoide, vitamine C, A, E, potassium, calcium, phosphore, magnésium na vitamine B.

44.

Abricots

Asperge

Asperge

Igiterwa ca asperge kirashobora guterwa mu murima.

Hakenewe yuko wimba umuserege wa centimetero (cm) 40 ukawuzuza ifumbire. Uca usukira ivu hejuru gushika ku cm 5, ugaca utera imivyaro yico giterwa. Naho ico giterwa gikunda ahakanye gishobora no kumera ahantu hashushe. Umurima wa asperge ushobora kumara hafi imyaka 12 canke 15.

Dusanga muri ico giterwa vitamine C, E, K, A ivyunyunyu cuivre, acide folique magnesium, sulfure na calcium.

45.

Aubergine Igiterwa ca aubergine camuka mu Buhindi kikaba gikunda ubushushe. Mu micungararo ikanye ivyo biterwa bikwiye kurimwa ahantu hugaye. Mu bihugu bishushe hoho bisa n’amata avyaye amavuta. Aubergine zirakeneye ibiti vyo kwisungako.

Aubergine zizanira abantu ubwoko bwinshi bwa vitamine nka vitamine B, C, carotène, potassium, phosphore, fer, magnésium na acide-phénol.

46.

Aubergine

Beterave itukura

Beterave itukura

Beterave itukura n’igiterwa kizana umwimbu kabiri ku mwaka, gikunda ikibanza birimwo igitutu. Umuntu yobitera muri Ruheshi na Nyakanga.Ibara ritukura ry’ico giterwa rikomoka ku cunyunyu citwa glycoside betanine.

Dusanga muri ico giterwa vitamine C, E, B, potassium, fer na vitamine B9 ariyo acide folique.

47.

Brocoli Igiterwa ca Brocoli kiri mu bwoko bw’amashu canke ikaroti.

Gikunda ikibanza kirimwo igitutu n’isi irimwo umusenyi.

Dusanga muri brocoli amavitamines menshi: C, E, A, K,B n’ivyunyunyu vya lysine, leucine, phénylalanine, zinc, manganèse, calcium, magnésium, méthionine, phosphore hamwe n’uduce twa glucosinolates.

48.

Brocoli

Choucroute

Choucroute

Mugukora choucroute umuntu akoresha ishu yo mu bwoko bwera. Ishu yera ikunda isi irimwo ibumba. Mwoyitera guhera mu ntango z’ukwezi kwa Ndamukiza ariko ibi biva mu ntara mubamwo. Iyo ishu yo muri ubwo bwoko itewe ikenera amazi menshi cane, ni naco gituma twibaza yuko mwoyitera na cane cane mu mwonga. Ku bibabi vy’iyo shu hariho uduce ngirabuzima duharurwa mu miliyaridi dutuma ishu ihinduka choucroute.

Tuyisangamwo vitamine C, A, K na B

49.

Chou vert Ishu ry’icatsi kibisi riranyaruka gukura gusumba ishu ryera kandi rimara amezi atandatu n’inusu (indwi 26) Kugira ryimburwe . Ubwo bwoko bw’ishu burarinda impanuka kandi , buri mu biterwa vyabayeho haheze imyaka myinshi. Haraheze ibinjana birenga cumi iryo shu ryari rizwi. Iryo shu rishobora guterwa igihe cose c’umwaka kandi ntiryinenaguza ku biraba ubwoko bw’isi ndimwa. Tuyisangamwo vitamine C, fer, phosphore, vitamine B, magnesium na glucosinolates.

50.

Chou vert

Courgette

Courgette

Courgette iri mu bwoko bw’ibiterwa bita «potiron» mu rurimi rwi’igifaransa. Ziterwa mu dukono tubumvye m’ibumba.

Ariko imbere yo gutera ico camwa, intete zikwiye guca mu gikopo kirimwo amazi zikahaguma hafi umunsi wose.

Iyo zimaze kungana na cm 20 muca muzitera ku nkengera z’umurima kuko zirakeneye izuba ryinshi . Igiterwa kimwe kimwe gikeneye hafi imetero 2 kuri 2 kandi isi itegerezwa kuba itotahaye. Ico giterwa kimara hafi ukwezi n’inusu imbere yo kwamurwa.

Dusangamwo vitamine E, C, A na B, fer , zinc na magnesium.

51.

Cresson Igiterwa ca cresson gifise inkomoko muri Afrika yo mu buraruko kikaba kizwi kuva kera hagati y’ikinjana ca 5 na 10.

Amababi y’ico giterwa afungurwa ari mabisi akaba arimwo vya vyunyunyu glucosinolates bikomeza abasoda bacungera umubiri. Ariko turasangamwo na vitamine C, B, calcium, potassium, magnésium na fer.

52.

Cresson

Endive

Endive

Ico giterwa ntigikunda kwegerana cane. Ibi bivuga yuko hamwe imivyaro yoba yegeranye n’ukuyirandura mukayitandukanya.

Ico giterwa kirakeneye amazi akwiye, umwavu hamwe n’ikibanza bikwiye.

Dusanga muri ico giterwa intybine, vitamine C na B, potassium, carotene calcium, fer ,magnesium na inuline.

53.

Fenouil Fenouil n’igiterwa kimeze nk’iteke ryera kirimwa iyo hatanguye gushuha gatoya. Mu burundi umuntu ashobora ku kirima umwaka wose. Ni vyiza kugitera ku murongo hakabaho cm 25.

Gutryo amateke y’ico camwa aronka ikibanza gikwiye.

Dusanga muri ico giterwa vitamine C, K, na E, fer, phosphore, phosphore, potassium, calcium, vitamine B na acide folique

54.

Fenouil

Framboises

Framboises

Framboise iri mu bwoko bw’inkere kandi iratukura. Ico camwa cera kabiri ku mwaka. Ku vyerekeye isi ndimwa, ico camwa cemera isi iyariyo yose ariko ntigikunda umuyaga. Ico camwa kirakeneye inkingi gikurirako. Ariko ntimwibagire yuko bikeneye izuba ryinshi kuko niho gitanga ivyamwa vyiza.

Dusanga mu camwa ca framboise vitamine C, E, A, B , calcium, acide folique, magnésium, flavonoides, cuivre, potassium na anthocyane.

55.

Groseille Groseille n’icamwa kingana n’intobo ntoya gitukura. Ico camwa cuzuye vitamine. Icamwa gitanga groseille gishobora kungana na metero zibiri. Ico camwa kiba na cane cane ahantu hakanye, ariko kirashobora kumera no mu gitutu, ntigikunda izuba ry’umurengera canke amazi y’ikidengeri. Groseille irongera igakenera ifumbire. Kubera yuko ishobora kwononekara, mukwiye kuyifungura mu minsi ihejeje kuva ku giti. Dusanga muri groseille vitamine E, calcium, potassium, magnésium na anthocyane.

56.

Groseille

Ibigori

Ibigori

Ibigori n’igiterwa usanga cane muri Amerika y’epfo.

Abanyagihugu bo mu bwoko bwa Inca baremeza yuko coba gihezagiwe. Ico giterwa kirashobora gukura kw’isi nka zose naho zoba zidafise uburyohe.

Dusangamwo vitamine B, C, E, A acide folique, calcium , magnésium, sodium na phosphore

57.

Ibiraya Ibiraya bikunda isi irimwo umusenyi kandi idategamwo amazi menshi. Muvomeye ibiraya n'amazi y'akazuyazi mu kibanza cumutse, mwimbura hakiri kare gusumba. Ibiraya ntibikunda imbeho na gato.

Ingaburo dusanga mu biraya: magnesium, phosphore, chrome, calcium, fer, potassium, cuivre, vitamine C na vitamine zo bwoko B.

58.

Ibiraya

Ibitunguru

Ibitunguru

Ibitunguru birarinda imbeho ariko ntibikunda amazi menshi.

Mwobitera ku mirongo hanyuma hagati yayo hakaba cm 20. Ibitunguru bikeneye hafi indwi nka 4 kugira bimerereze.

Ibitunguru birankana n’urwiri nico gituma umurima utegerezwa gutunganywa neza imbere yo gutera canke bimaze guterwa.

Ibitunguru birafise akamaro kenshi mu kurwanya kanseri kubera uduce twa sulfure turimwo. Turongera tugasangamwo vitamine C, carotène, polyphénols, sulfure , potassium, zinc na calcium.

59.

Ibitunguru vy’amababi Iyo muriko muratera imivyaro y’ibitunguru ni vyiza kuyimbira kugira urya mutumba wera ushobore kuja mu kuzimu wose.

Dusanga mu gitunguru vitamine C, K, A na potassium calcimu, phosphore, sodium na fer.

60.

Ibitunguru vy’amababi

Ibizinu

Ibizinu

Ibizinu bikura neza iyo biri mu kibanza kirimwo umwiza kandi hari amazi. Mushoboye kuhashira ibibazurwa vy’ibiti vyoba ari vyiza cane. Murashobora gutera ibizinu ku nkengera z’amadirisha mu bikopo binini. Mwimbuye nk’incuro 6 ni vyiza guhindura isi.

Dusanga mu bizinu vitamine E na D, potassium, cuivre, argininie na vitamine B.

61.

Igitunguru sumu Igitunguru sumu bacita kenshi mu gifaransa«bulbe miracle» n’ukuvuga iteke ry’igitangaro. Igitunguru sumu gifise akamaro mu mara mu kwirukana ubumara bumwe twita radicaux libres mu gifaransa, mu kurwanya kanseri no gucungera imiringoti itwara amaraso. Igitunguru sumu kimera ku bwoko bw’isi nka zose, n’ukuvuga yuko umuntu ashobora kwimbura kenshi ku mwaka.

Dusanga mu gitunguru ama vitamine C, E, A, ivyunyunyu sulfure, molybdene, polyphénols na vitamine B ku rugezo rubereye.

62.

Igitunguru sumu

Ikaroti

Ikaroti

Ikaroti n’igiterwa gikunda ibibanza imishwarara y’izuba ishikira canke hari igitutu. Isi ndimwa ikaroti ikunda itegerezwa kuba yoroshe kandi itotahaye. Iyo isi yoroshe bituma ikaroti zikura zigororotse. Ninaco gituma bikenewe yuko imbere yo gutera ikaroti mwobanza kwimba gushika ku cm 20 canke 30 isi kugira ikaroti zizoshikire mw’isi yoroshe.

Dusanga mw’ikaroti vitamine C, A, D, fer, zinc, carotène, magnesium, phosphore, manganese, potassium n’ivyunyunyu vya flavonoides. Ikaroti irafasha mu gukorana na ba basoda bo mu mubiri.

63.

Imicungwe Imicungwe ikunda ahantu hashushe kandi hashika imishwarara y’izuba. Umucungwe ukunda isi yoroshe irimwo umusenyi. Mushobora gutera urubuto canke igiti nka kurya kw’umwumbati. Umwimbu uboneka haheze imyaka itari mike. Iyo hashushe cane ni nkenerwa kuvomera igiterwa ariko ntigikeneye amazi umurengera . Dusanga imirima y’imicungwe i Bulaya bwo mu bumanuko muri afrika na amerika yo mu bumanuko no hagati.

Dusanga mu mucungwe vitamine C, E, magnésium, potassium, calcium na vitamine B.

64.

Imicungwe Imihwi

Imihwi (ibitoke) Ibitoke bimera mu ntara zishushe gusa kandi ahantu hatotahaye. Icamwa c’imihwi n’icamwa giharawe cane mu ntara za Bulaya. Hari hafi ubwoko bushika 70 bw’ibitoke, muri ivyo harimwo ubwoko Abarundi biyiziye neza „ubumaramasenge” ariko hariho n’ubundi bwoko bw’ibitoke bitukura iyo bikomeye. Birimwo urugezo ruhambaye rw’isukari izana inguvu.

Dusangamwo vitamine B, hamwe n’ivyunyunyu vya potassium, magnésium na manganèse.

65.

Imiteza Imiteza n’ibindi biterwa bikeneye inkingi kugira bikure.

Ico giterwa gikunda isi yoroshe kandi irimwo umusenyi.

Ikindi gikomeye kumbure abarundi batazi nuko imbere yo gutera ivyo biharage, birakenewe yuko mubishira mu mazi bikahamara amasaha 24. Gutryo bituma vyihuta kumera, kandi umwimbu ukanyaruka.

Dusanga mu biharage vitamine C, K, E na B hamwe n’ivyunyunyu potassium, phosphore, calcium, silicium na cuivre.

66.

Imiteza

Imizabibu

Imizabibu

Imizabibu ikunda ibibanza birimwo imishwarara y’izuba, kandi ikeneye inkingi kugira ikure. Imizabibu ikeneye imyaka myinshi kugira itange umwimbu.

Dusanga mu mizabibu vitamine C, E, A, phénylalanine, méthionine na arginine.

67.

Indimu Indimu zikeneye ikunda isi ikeye hanyuma bishobotse yoba irimwo ibisigarira vy'ibizuku. Umuvyaro w'indimu ukeneye ahantu habona kandi hazira umuyaga. Muri kahise indimu yaratabaye abantu b'ingenzi bagendera mu bwato mu kubakiza ya ndwara ys scorbut iva ku bukene vitamine C, aho haheze imyaka 300.

Dusanga mu ndimu vitamine C, B, calcium, magnesium na flavonoides.

68.

Indimu

Inkere

Inkere

Mu ntara zimwe zimwe inkere zitangura kumera muri Ntwarante, zikagera kwamurwa muri Rusama. Nivyiza gutera inkere mu mirongo kandi zirakunda ubushuhe n’ibibanza ata muyaga uhari . Ikindi naco nuko mwozisasira kuko isasiro rituma ubushuhe bubikwa mw’isi.

Dusanga mu nkere vitamine C, potassium ,magnésium, acide folique na calcium.

69.

Intete za Tournesol Ishurwe rya tournesol rishobora kugira uburebure bwa metero 3. Mukwiye kubanza gutera intete mu dukono, hanyuma imivyaro mu murima ku miringo.

Dusangamwo vitamine E, B1, calcium, potassium, fer, phystostérol na phénylalanine.

70.

Intete za Tournesol Ipinari

Ipinari Ipinari ishobora kwimburwa rimwe canke kabiri ku mwaka.

Murashobora gutera ipinari hagati y’imirongo y’ibiharage canke ku mirongo. Ariko muyiteranye n’ibiharage ipinari izimburwa ibiharage bitanguye kumera , ntivyerera rimwe.

Dusanga mw’ipinari vitamine C, E, na B, potassium, magnesium, fer chrome na sodium.

71.

Ipome Icamwa ca pome kiba mu ntara no mu bihugu nka vyose.Ico giterwa gikunda isi irimwo umusenyi n’ibibanza birimwo izuba.

Murashobora gutera ipome mukoresheje urubuto mushize mu gakono karimwo ivu n’ifumbire.

Dusanga muri pome vitamine B, A, C, acide folique, potassium, magnésium na pectine.

72.

Ipome Isalade

Isalade Kugira laitue ishobore gukura mu matuta, ni vyiza kuyipfuka na plastike mu ntango, imaze gukura murashobora kuyikurako. Muhejeje kuyikura mu matuta, mukwiye gutera umuvyaro umwe, mukwongera mugasiga hafi cm 25 hagati y’imivyaro kugira ngo ironke aho ikurira. Ariko ntimutere iyo mivyaro mu kuzimu ngo mwimbike gose kuko ishobora kubora. Nta mwavu mwinshi isalade ikeneye. Ariko rero mwirinde ibifyera kuko birakunda isalade cane. Kugira mubishobore rondera ibibazurwa mubishire ku nkengera z’umurima wanyu, ibifyera ntibisubira kurengana.

Dusanga muri salade canke laitue vitamine zitandukanye: C, A, K, B, carotène, phosphore, magnésium, zinc, chrome na potassium.

73.

Ishu isa n’icatsi kibisi Ishu ryo muri ubwo bwoko (bayita chou fries mu gifaransa) n’igiterwa gihambaye mu bwoko bw’imboga. Iroroshe kwimbura kandi irimwo urugezo ruhambaye rw’ingaburo. Iyo shu ishobora guterwa ubwo nyene mu murima uvuyemwo ibindi biterwa. Dusanga muri iyo shu vitamines C, K, E na B, manganese, cuivre, calcium na potassium. Irimwo ivyunyunyu bifise ubushobozi bwo kurwanya ubumara bwo mu mubiri.

74.

Ishu isa n’icatsi kibisi

Ishu za Bruxelles

Ishu za Bruxelles

Ishu ya Bruxelles ikunda isi igumye. Mu bisanzwe umuntu yoyitera muri Ndamukiza canke muri Ruheshi ariko ivyo biva kw’isi ndimwa mufise n’ibihe mufise mu karere mubamwo.

Nko mu ntara y’Imbo ntimwohafata nkuko mwofata mu mugamba canke mu kirimiro. Mukuyirima mwobigira ku mirongo itandukanye hakaba hagati cm 60. Dusanga muri ubwo bwoko bw’ishu vitamine C, E, K, B, potassium, magnesium na phosphoe. Iyo umuntu afunguye iyo shu hariho benshi bumva umengo irarura, ivyo vyunyunyu tuvyita flavonoides kandi birarwanya kanseri.

75.

Itomati Itomati ifise akamaro kanini ku mubiri w’umuntu , ibuza ugusaza kw’uduce ngirabuzima. Itomati ikunda ahantu hashushe kandi izuba rishika. Kugira murime itomati, shira imbuto mu gakopo karimwo amazi ijoro ryose, muhejeje kuzikuramwo ca muzitera mu dukono dukozwe m’ibumba.

Imivyaro imaze gushika ku cm 15, murashobora guca muyitera mu murima.

Dusanga mw’itomati potassium, magnésium, acide folique, vitamine C na E.

76.

Itomati

Itunda

Itunda

Hari ubwoko bwinshi bw’amatunda .Igiti kimwe gusa c’itunda gishobora kuronka umwimbu ungana n’ibiro 100 ku mwaka.

Ico giterwa kirakeneye amazi menshi kugira gishobore gukura neza.

Dusanga mu matunda vitamine B, C, K leucine, flavonoïdes, potassium na anthocyanes.

77.

Ivoka Birashoboka yuko umuntu uwari wese atera igiti ca avoka.

Muri ico gihe ufata urubuto rw’ivoka ukarwoza neza, ukarushira mu kuzimu. Haheze hafi indwi zine ruca rumera , ariko mukwiye kururinda imishwarara myinshi y’izuba. Igiti c’ivoka ntigikunda imbeho.

Dusanga mw’ivoka amavitamines nka A, B, C, D na E, hamwe n’ivyunyunyu vya fer, calcium na potassium.

78.

Ivoka Kiwi

Kiwi Icamwa ca kiwi gifise amamuko yo mu Bushinwa. Mu kinjana ca 19 niho abihebeye Imana bakijana mu gihugu ca Nouvelle Zélande, ni naco gituma ico gihugu arico ca mbere kw’isi mu kwimbura no gushora ico camwa. Ico giterwa na conyene gikura kurya kw’amabungo, kigenda kirarandaranda.

Ntigikunda umuyaga na gato. Ico camwa kirakunda ahantu hari ibizuku kandi ntigikunda imbeho. Murumva rero gishobora kuba mu Burundi.

Dusanga mu camwa ca kiwi vitamine C, K, E, B, potassium, magnésium, phosphore, fer na calcium.

79.

Konkombre Ikonkombre zifise akanovera iyo muzifunguranye n’isalade.

Zishobora gushika ku burebure bungana na cm 40, kandi ntizitoraguza ku vyerekeye isi ndimwa ariko zirakeneye cane izuba. Ico giterwa giterwa mu ntango ya Rusama, urukoba rwa konkombre ruruzuye vitamine ninaco gituma atarivyiza kuziharura canke kuzikurako uruhu.

Dusangamwo vitamine C, K, na B, potassium, calcim, zinc, magnésium na phosphore.

80.

Konkombre Mâche

Mâche Mâche n’igiterwa bafungura nk’isalade, ishobora kungana hagati ya cm 8 na cm 15. Ico giterwa ntangorane na kimwe gifise iyo hakanye, ntigikunda izuba ryinshi kandi gikeneye amazi menshi. Mu kugitera mutegerezwa gutandukanya imivyaro gushika ku cm 30.

Tugisangamwo vitamine C, A, K, acide folique, fer, potassium chrome, calcium et magnésium.

81.

Mûres Icamwa ca mûre naconyene gikura cifadikije inkingi nk’amabungo, gishobora gukura gushika ku metero 3. Ico camwa gifise ibara ryirabura rivanze n’ubururu.

Dusanga muri ico camwa vitamine C, carotène, vitamine B, acide folique, potassium, calcium , magnésium, phosphore na anthocyane.

82.

Mûres

Myrtilles

Myrtilles

Ico camwa kimeze nk’inkere ziburungushuye zisa n’ubururu.

Ntigikunda ahantu hari umuyaga, kandi gikeneye amazi menshi. Ico camwa ntigikunda isi y’ibigwabigwa, kandi naho gikunda amazi, ni bibi kukivomera n’amazi yo muri robinet kuko arimwo ico bita Chlore, iyo nayo si nziza ku biterwa, amazi y’imvura niyo abereye mu kukivomera.

Dusanga muri ico camwa vitamine C, B, magnésium, potassium, calcium na anthocyane.

83.

Nectarine Ico camwa kimeze nk’amabungo kikaba kizwi mu Bushinwa haraheze hafi imyaka 4000 . Muri ino myaka ico camwa kirimwa mu bihugu biri ku nkengera y’ikiyaga méditerranée.

Ico camwa gikunda isi irimwo umusenyi kandi yoroshe. Ico camwa gikunda kandi ibihugu bishushe.

Dusanga muri ico camwa vitamine E, C, calcium carotène, magnésium. Ico camwa kirafasha mu kuyungurura imfungurwa mu mushishito.

84.

Nectarine Noix

Noix Kubantu boba batazi ico giterwa, urutete rwugaranye mu gikohwa nka kurya ibiyobe bimeze. Ico giterwa kizwi haheze imyaka irenga 9000, abashakashatsi ku vyerekeye kahise baravyemeza. Ico giterwa ntigikeneye isi iryoshe cane.

Giterwa kurya kw’imyumbati canke ibijumbu , umuntu atera umwaho. Igiti ca noix kirashobora kugira umwimbu ushobora gushika ku biro 40 kg ku mwaka.

Muri noix dusangamwo vitamine E, magnésium, fer, chrome , proline na phytostérol.

85.

Papaye Ipapayi n’igiti gikunda ahantu hashushe.

Dusanga muri ico camwa papaine, agace ngirakamaro bita inkabuzi canke enzyme mu gifaransa. Turongera tugasangamwo vitamine C, E, B, potassium, calcium, fer, sélénium na magnésium.

86.

Papaye

Pasteki

Pasteki

Icamwa ca pasteki naconyene gikunda ahashushe. Pasteki irakeneye gututurirwa mu gukata udushami duto duto tuguma tumerereza, gutryo bituma icamwa kiza ari kinini.

Dusanga muri pasteki vitamine C, K, B, potassium, lysine na proline.

87.

Persil Persil ikoreshwa kuva kera kubagereki ba kera kandi yaranakoreshwa nk’umuti w’ikirundi. Persil irarinda imbeho, n’ukuvuga yuko mushobora kuyirima mu dukono, mukadutereka hanze canke ku nkengera z’amadirisha y’inzu.

Mu kuyitera n’ukubanza gushira intete mu mazi amasaha 24, hanyuma mugaheza mukazitera mu nyuma.

Dusanga muri persil calcium, magnésium, flavonoïdes, fer na potassium.

88.

Persil Radis

Radis Radis imeze nk’ikaroti ikunda isi irimwo umusenyi. Radis iri ubwoko bwinshi bufise amabara atandukanye. Ni vyiza gutera radis ku mirongo, mwosiga hagati y’imirongo cm 20 canke 30.

Igiterwa ca radis kirafise ubushobozi bwo kurwanya imikorobi n’iyindi migera itandukanye.

Dusanga muri radis vitamine C, K, E, manganèse, acide sulfurique, zinc, magnésium, calcium na bore.

89.

Rhubarbe Igiterwa ca rhubarbe gikunda ibibanza birimwo izuba, kirashobora gukura mu bwoko bwinshi bw’isi. Ico giterwa kirakunda cane ifumbire yo mwiyororero ry’ibikoko.

Dusanga murico giterwa vitamine C, K, E, B, potassium, calcium na phosphore.

90.

Rhubarbe

Salsifis

Salsifis

Ico giterwa tugisanga cane cane mu ntara za Bulaya yo mu bumanuko. Kimeze nk’umwumbati. Iki giterwa gitegwa ku murongo, hagati y’imivyaro mukwiye gusiga cm 10.

Dusanga muri ico giterwa vitamine C, E, A, B sodium, phosphore, fer inuline, choline calcium na potassium.

91.

Seleri Iseleri n’igiterwa gifise ivyunyunyu vyinshi. Iseleri ikunda isi iryoshe ariko ikura bukebuke nta kuyihutisha. Irakunda ibibanza birimwo isalade, ishu canke konkombre. Ariko irankana na persil canke fenouil.

Dusanga muri seleri vitamine C, E, B, acide folique, potassium, lysine, calcium, fer, manganèse na phosphore.

92.

Seleri

Ubushaza

Ubushaza

Ubushaza n'igiterwa gikeneye inkingi kugira gikure, inkingi itegerezwa gushika ku metero zibiri kugira igiterwa gikure neza.

Mu bisanzwe ubushaza buterwa muri Ntwarante na Ndamukiza ariko ibi biva ku ntara mubamwo. Ubushaza n'igiterwa kitagorana na gato haba ku mvo zivuye ku buryo bw'isi canke ku kibanza butewemwo. Ariko rero ubushaza ntibukunda isi itose cane.

Dusanga mu bushaza vitamine C, E, K, B, lysine potassium, manganese, methionine na cuivre.

93.

Umwembe Umwembe ukura cane mu ntara zishushe. Umwembe urakenera amazi menshi hamwe n’igitutu. Umwembe utanga ivyamwa haheze imyaka myinshi. Imbere yo gutera umwembe nukubanza kuwushira mumazi amasaha 24. Umwembe ukunda cane cane isi irimwo umusenyi , ifumbire ishobora kuba iyisanzwe.

Dusanga mu mwembe vitamine C, A, B, acide folique , proline, acide glutamique na leucine.

94.

Umwembe

Umwungu

Umwungu

Umwungu ufise inkomoko yo muri Amerika y’epfo. Ico giterwa cashitse mu ntara za Bulaya mu kinjana ca 16. Mu ntara zo muri Afrika biragoye kumenya igihe cashikiyeyo ariko twibaza yuko hariho ubwoko bw’imyungu bwinshi. Ico giterwa gikeneye ikibanza kinini. Igiterwa kimwe kirashobora gufata ikibanza kingana n’imetero kwadrato 10. Gikeneye amazi menshi cane. Dusangamwo vitamine B, E, na carotène, potassium, fer magnésium, phosphore na silicium.

95.

96.

Utwatsi tw’ibirungo 97.

Achillée Iyungurura amaraso, irarwanya ikinya ikongera igafasha kugabanya ububabare ku bakenyezi n’abigeme bari mu butinyanka.

Anis Ituma umuntu yoroherwa mu nda, iragabanura inkorora, n’ituze mu mitsi (nerfs).

Chardon-Marie Irafasha ku bandi barwaye igitigu hamwe n’ukutoroherwa mu nda (douleurs dyspetiques).

Centaurées Igabanura ububare bwo munda (umushishito), irafasha ku bantu barwaye diabete ya ndwara y’igisukari, hamwe na ya ndwara yo mu maraso ariyo anémie.

Cumin noir Ifasha gutuza uguhurira, psoriasis (indwara yo kuvyimba amaguru) ikongera igafasha abasoda bo mu mubiri Igishishwa ca Saule Ifasha ku bubabare bw’ubwoko bwose.

Ibibabi vya bouleaux Birwanya ubumara bwo mu mubiri, na cane mu mafyigo, no ku rukoba.

98.

Ibibabi vya Ginkgo Bikoba Bizana ituze, bifasha mu bwonko hamwe no kwibuka.

Amshurwe ya camomille Afise ubushobozi bwo kurwanya imikorobi,imigera, afasha abasoda bo mu mubiri, afasha amara.

Amashurwe ya Houblon Afasha mu gusinzira neza hamwe no kurwanya ububare bwo munda.

Fleurs de lavande Afasha gusinzira neza, hamwe n’ingorane z oku rukoba.

Ginseng Sibérien Ifasha kugira inguvu, uruja n’uruza rw’amaraso, no kugabanya vya binure vya Cholestérol.

Intete za Fenouil Zifasha mu kworoherwa mu nda, no kugabanya ububabare hamwe nokugira inda yuzuye.

Mauve Blanche Irwanya inkorora, ububare bwo mu nda hamwe n’ikinya Orties Irimwo fer , ifasha mu guhingura amaraso hamwe no kugabanya urugezo rw’isukari mu mubiri.

99.

Pissenlit Ifasha igitigu hamwe no kuyungurura ivyo dufungura.

Prêle des champs Igabanya ububabare bufatira mu ngingo.

Psyllium Ifasha mu kworoherwa mu nda, gushira ku rugero isukari yo mu mubiri, ifasha abasoda bo mu mubiri.

Raiponce Irwanya ububare bwo mu ngingo, hamwe n’ubabare abakenyezi bagira bariko baraca.

Souci officinal Irwanya ibikomere, imikorobi , ifasha abasoda bo mu mubiri, ifasha urukoba kumera neza hamwe n’imishatsi.

100.

Thym Irapfupfahaza inkorora, ibicurane, asima. Ifasha amaraso gutembera neza.

Valériane Ifasha ubwonko kumera neza, no kurwanya ukwigungagunga, irafasha no munda.

101.

Uwifuza kugira ico aterera ku vyiyumviriyo n’ubuhinga bumenyeshejwe muri igi gitabu ashobora kubidushiriza ku murongo ngurukanabumenyi : Email : info@urugendorwubuzima.bi

Ibindi bitabu vyanditswe na MIrya Holtrop abanga ari m Am ngirabuzi u e ma d uc

Mirja Holtrop Matthias Rath MD

Amabanga ari mu duce ngirabuzima Mirja Holtrop, Matthias Rath M.D. Connaissances de base de la santé cellulaire pour les enfants Kirundi | softcover | 2004

Mirja Holtrop

Umurima wa kijambere: vitamine n'ivyunyunyu ngirakamaro ku magara yanyu

Imirima mu mashule Itunganywa ry'umurima Imirima rusangi

Umurima wa kijambere: vitamine n'ivyunyunyu ngirakamaro ku magara yanyu Mirja Holtrop

Iki gitabu ca Mirja kigira indwi kikaba cerekana intambwe zikwiye kurangurwa mu gutunganya umurima kijambere kandi ubereye, umuntu ashobora kurimamwo imboga ku buryo bujanye n’ibihe tugezemwo kandi butagira ingarukambi ku magara y‘abantu.

Kirundi | softcover | 2022

Ingaburo zihambaye gusumba izindi.

Igitabu c’akarorero ngendanwa umuntu wese yari akwiye kuba afise.