Ubuzima Bwiza Binyuze Mu Kurya Imbuto

Huye campus
College of Sciences and Technology
School of Sciences
Department of Biology
Option: Biotechnology
4th Year
UMUMARO W’IMBUTO
Ni ute wagira ubuzima bwiza binyuze mu mirire? Soma aka gatabo
Author (umwanditsi): Theogene NTEGEREJIMANA
Done at Huye on 015th February, 2016

Aka gatabo kanditswe nanjye NTEGEREJIMANA Theogene mubona ku mafoto abanza, nkaba
narunganiwe cyane na NTORAGURWA DieuDonnee. Twembi tukaba turi abanyeshuri mu
ishuri ryahoze ari Kaminuza Nkuru y' URwanda (NATIONAL UNIVERSITY OF RWANDA
(NUR)) ubu rizwi nka Kaminuza y' U RWANDA [University of Rwanda (UR)] Huye Campus i
Butatare.
Ibirimo si ibyo nihimbiye ahubwo nagiye nifashisha ibyo nize, nasomye, nagiye nkusanya
nkoresheje ikoranabuhanga rya internet nkuko mubibona ku ifoto, mubyo namenye ndetse
n'abahanga muby'ubuzima. Reba kurupapuro ruhera urabibona (references).
Theogene NTEGEREJIMANA. Works at visit Volcanoes National Park and KARISOKE.

Attends National University of Rwanda. Lived in My own home: Vuga city, Basumba cell,
Bigogwe sector, Nyabihu district, Westhern province, Rwanda country. I am the Student at
former National University of Rwanda ( NUR) known to be now University of Rwanda (UR)/
Huye Campus. I study Faculty of Sciences, Biology department.
NTORAGURWA HABIMANA DIEUDONNE AIRTEL, Works at Bharti Airtel, Attends Nur
University, Lives in Kigali International Airport, Kigali, Rwanda
NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 2
Kenshi na kenshi dukunda kurya ibiribwa kuko bituryohera cyangwa bigaragarira amaso yacu
neza, cyangwa tukaba twanabyirengagiza kubera kudasobanukirwa akamaro bifitiye umubiri
wacu.Akamaro ko kurya imbuto (fruits)
IRIBURIRO
Hariho umugani umaze iminsi uvuga ngo « Aho izuba ryinjiye indwara ntizihacumbika.”
Naho abamenyi biby’ubuzima bo bati “Aho barya imbuto mu buryo buhagije, indwara
ntizishobora kuhinjira.”
Imbuto ni isoko itangaje ya vitamines, imyunyu ngugu, n’ibintu bikoresha amara neza
(fibres).
Mu mbuto harimo vitamin C kurusha inyama, amata, amagi, ibinyampeke
n’ibinyamisogwe byumye. Uwatungwa n’ibi ntarye imbuto, yarwara indwara z’injyanamuntu.
Imbuto zigomba kubanza ku meza no mu nda mbere ya buri gaburo, kuko zinezeza inzira
z’ubwenge ari zo amaso, amatwi, amazuru, ururimi n’ikiganza. Ni ibyokurya, kandi zikaba ari
n’umuti. Imbuto zikwiriye kubanziriza ibyokurya bya mu gitondo, cyangwa by’andi masaha,
ariko tukamenya ko ari indyo yuzuye itagomba kuba imperekeza y’ibyokurya bindi
byavuzwe. (Pamplona Roger, muri Guide des aliments, vol. 1, p. 32-33).
Muri iki gihe hirya no hino hagaragara bamwe mu bantu bafite ikibazo cy’imirire mibi. Benshi
muri bo baba ari ab’igitsina gabo kuko umuco babayemo ubafasha kutarya imbuto bagira bati “
Nta mugabo wo kurya imbuto. Imbuto ni iz’abana n’abagore. Umugabo nyamugabo ni usoma ku
kayoga ”. Abandi bati “ Nta mugabo wo kunywa igikoma kuko ntiyakumva igikomye ”.
Nyamara n’ubwo bimeze bityo abahanga mu by’imirire bemeza ko umuntu urya imbuto ku
buryo buhagije umubiri we udacumbikamo indwara.
Mu gitabo Guide des Aliments, Pamlona Roger avuga ko imbuto ari isoko itangaje ya vitamine,
imyunyungugu, n’ibintu bikoresha amara neza. Mu mbuto harimo vitamine C kurusha inyama,
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 3
amata, amagi, ibinyampeke n’ibinyamisogwe byumye.
Bakomeza bavuga ko uwatungwa n’ibi ntarye imbuto, yarwara indwara z’injyanamuntu. N’ubwo
ubwiza bw’imbuto ari ntagereranywa, ngo zizirana n’izuba aho imirasire y’izuba yangiza
vitamine zizibonekamo. Kurya rero imbuto zakayutse ni nko gusekurira mu rucaca.
Imbuto zitunze amazi, ni yo mpamvu zirinda icyaka. Zirimo isukari, abazirya bahorana intege.
Zifite ibinyamafu, abazirya bagira imbaraga. Zigira fibres, abazirya bituma neza kandi ku gihe.
Zituma vitamine C ikwirakwira neza mu mubiri, zica imyanda no gukura indurwe nyinshi mu
maraso. Abazirya ntibarwara indwara ya gute, imitsi, kandi ntibarakazwa n’ubusa, cyangwa
kurwara ibisebe byo mu nzira y’igogora. Zigira vitamin A na C, zigakingira kanseri. Zigira
imyunyu ngugu ya potasiyumu, manyeziyumu, kalisiyumu, ubutare (fer). Imyunyu ifashe iya
mbere mu gukoresha neza umubiri w’umuntu.
Potasiyumu ikoresha neza inzira zo kwihagarika, itera imihore y’umutima kugira imbaraga
hamwe n’imihore, ni umuti w’umugongo n’impyiko. Impyiko zashegeshwe no kuziba
k’utuyunguruzo twazo (glomélules), aho umuntu aba yarwaye indwara yitwa “néphrose”,
ntizishobora kuyungurura potasiyumu neza cyangwa kwihanganira ibiribwa biyikizeho.
Manyeziyumu irinda umunaniro, itera guhora umuntu akeye, ikoresha neza imitsi yumva,
imyakura, imitsi y’umutima n’amara, ikoresha ibyo umuntu yariye bigahinduka imbaraga, iyo
yiyunze na potasiyumu, fosifori. Igoboka mu kurema no gukomeza amagufwa n’amenyo, itera
imbaraga mu ngirangingo fatizo, amaraso agatembera neza mu mitsi ndetse igatera imihore
kwinyakura vuba.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 4
Kalisiyumu itera kudahungabanywa n’ikintu icyo aricyo cyose mu mubiri, ikingira ibyuririzi,
ikongerera imbaraga ubutaraga, igakingira indwara z’udukoko, irinda umutima n’imitsi
y’imijyana, yoroshya amaraso, iminina amavuta mu maraso, igatuma plaquettes zikora neza,
iraboneza kandi ikaruhura urusobe rw’imitsi yumva, igatuma umuntu yiyumvamo amahoro. Mu
mbuto harimo “flavonoïdes”, “anthocyanines”, bituma imbuto zihinduka umuti urinda imitsi
kumagara, zikoroshya amaraso no gukingira kanseri.
Imbuto nyishi zitandukanye zishobora kuvamo imiti y’umwimerere kandi izo mbuto
inyinshi turazihinga mu mirima izindi tuzisanga ku masoko duhahiramo.
Bimwe mu by’imbuto zitagira

Imbuto ntizigira urugimbu, indurwe yitwa “purine » ituma umuntu arwara goutte. Imbuto
ntizikumira intungamubiri, ntizinagira amakakama yangiriza umubiri. Imbuto ni byo byo kurya
bitaruhije gutegura. Iyo umuntu aziriye nta bisigazwa bibi bisigara mu mara no mu maraso.
Bitewe n’uko zitera kwihagarika neza, zituma ibisigazwa n’imyanda yo mu maraso bisohoka.
Zikoresha impyiko neza, zoroshya amara, zikayazibura, zikingira impiswi. Bitewe n’uko zikize
kuri vitamine A na C, zirinda gusaza imburagihe, gushanyarara, imitsi, kanseri, n’izindi ndwara.
Kurya imbuto bikingira guturika k’udutsi two mu bwonko no kugabanuka kw’imitsi y’umutima.
Uko umuntu arya imbuto kenshi, ni ko aba yikingira kanseri yo mu myanya igogora,
iy’ubuhumekero, no mu nzira zo kwihagarika, nk’uko mu gitabo “Guide des aliments” bakomeza
babitangaza. Ijambo “Imbuto” ni ijambo ryerekeza ku burumbuke, kugwira, ingaruka. Imbuto
zinjiza mu mubiri intungamubiri (vitamines), imyunyu ngugu yo mu rwego rwo gusana (oligo-
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 5
éléments) na zimwe mu nyubakamubiri. Imbuto ni isoko y’ubutaraga, gukomera, n’ubuzima.
Zikennye mu munyu (sodium) n’ibivumbikisho, zigira gommes na pectin zishinzwe kuburizamo
urugimbu, kandi ni zo zikoresha amara neza. Indurwe yazo ntiyonona amaraso, irinda imigarura
byongereyeho tannins ibamo. Ibyo bituma imbuto zibarirwa mu byokurya bivura.
Imbuto zikingira ubuzima, ni ibyokurya bivura (aliments curatifs) bitagira umusimbura n’umwe,
kuko zitera kwihagarika, zimara inyota, zitera kwituma neza, zitunga umubiri (vitalisants).
Vitamine C y’imbuto, iyo ihujwe n’ibyitwa carotene, bituma ibyubakumubiri umuntu
yibitseho bikora neza, maze ubutare (fer) bugakwirakwira neza. Zigira indurwe yitwa citrique
iburizamo kuremwa kw’indurwe yitwa acide urique. Imbuto zikingira kanseri yo mu mara
manini.
Icyitonderwa :
Ni ubwo ariko bimeze gutyo, ni ngombwa kumenya ko igihe umuntu arya imbuto, aba agomba
gutoranya izeze neza, kandi zihiye neza, zikabanziriza irindi funguro. Imbuto zitera kuryoherwa
ariko iyo zikoreshejwe umuntu arangije gufungura (dessert), imbuto zishobora kuzibya amara,
cyane ku barya amavuta menshi, ni byo nkomoko y’imyuka myinshi mu mara, no gutura imibi
cyane. Ibyo ni nabyo biba ku myuntu urya asomeza umutobe wazo kuko nabyo bishobora guteza
izo ngorane nk’uko bisobanurwa na Claude Belou mu gitabo Les Délices du potager, p.305
On Thursday, January 9, 2014 3:46 PM, THEOGENE NTEGEREJIMANA

<ntegerejimanat@yahoo.com> wrote:
Wari uzi ko Imineke irwanya kanseri y'impyiko, Diabete, Gucukuka kw’amagufwa

(osteoporosis) n’ubuhumyi?
Imineke iri muri bimwe mu biribwa by’ibanze ku bantu batari bake ku isi. Ngo umuneke
ni rwo rubuto rwa kabiri rufite akamaro ku mubiri w’umuntu.
Akensi usanga abantu benshi cyane cyane mu Rwanda bavuga ngo imineke ni
iy'abana, nyamara si ko bimeze
Imineke n'imwe mu mbuto z'ingenzi kuko yingajemo amoko atari macye y'amasukari nka

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 6
Glucose, sucrose, fructose... Bigatuma imineke iza ku isonga mu gutuma umuntu wayiriye
imutera kugira imabaraga.Urubuga www.naturalnews.com dukesha iyi nkuru ruvuga ko,
imineke irinda kwiheba, ituma uwayiriye yumva amerewe neza, ituma umuntu arya agahaga,
irwanya kanseri y'impyiko, irwanya diabete, irwanya indwara zituma magufa azamo imyobo
(osteoporosis), irinda ubuhumyi, ituma umuntu abyuka ameze neza na none kandi urubuga rwa
internet Foof-nutrition.knoji.com, ruvuga ko umuneke ufasha umuntu kwituma neza,
kugabanya umunaniro (stress), ugabanya indwara z'umutima kandi ngo unagabanya ububabare
mu gihe cy'imihango ku bagore no ku bakobwa.
Dore umumaro w'umuneke ku buryo burambuye
1• Imineke irwanya kwiheba, kubera ko yinganjemo Aside ya Triptophan, igera mu mubiri

igahindurwamo umusemburo wa Serotonin utuma umuntu ahorana umuneza yishimye,
2• Imineke itera imbaraga, Gerageza kurya nibura imineke ibiri mbere yo gukora kazi
kazagusaba ingufu, kuko izatuma uzibona bitewe n'uko yiganjemo amasukari atari make,
hanyuma ikazanatuma imikaya ihora inoze bityo ntiwibasirwe n'ibyo bakunze kwita imbwa,
3• kwinjiza calcium mu mubiri, Iyo umuntu yihagaritse (anyaye) atakaza Calcium nta bundi
buryo bwo kongera kuyinjiza bwihuse atari ukurya imineke iyikungahayemo, si ibyo gusa kuko
n'amagufa yawe azabyungukiramo,
4• Imineke ituma umuntu atabyimba, irinda Diabete yo mu Bbwoka bwa kabiri, ituma
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 7
imyakura y'ubwonko ikora neza, ituma abasirikare b'umubiri biyongera bakagira ingufu bitewe
n'uko ikungahaye kuri Vitamin B-6,
5• Imineke irwanya indwara yo kubura amaraso bita ANAEMIA,
6• Kubera uburyo ifitemo potassium nyinshi n'umunyu muke, imineke yemejwe n'ikigo
cy'abanyamerika gishinzwe ubuziranege bw'imiti n'ibiryo (FDA) ko yarinda umuvuduko
udasanzwe w'amaraso bigatuma umuntu atarwara umutima.
7. Imineke ifasha kwituma neza: Umuntu ufite ikibazo cyo kwituma bimugoye (constipation)
ariye imineke byakemuka kuko yifitemo fibres, kandi zifasha muri icyo kibazo.
8.Igabanya indwara z’umutima n’umuvuduko ukabije w’amaraso: Imineke ifite potassium

ituma imikaya ikora neza kandi ikanafasha umutima gukora neza.
9.Igabanya kwiheba: Ibi biterwa n’uko imineke ifite tryptophan acids kandi iyi acide igabanya
kwiheba n’umunaniro mwinshi.
10.Imineke ikomeza amagufa: Ubundi amagufa akomezwa na calcium kandi imineke ifite
probiotic bacteria, zifasha mu gutuma calcium iba nyinshi mu mubiri.
11.Imineke igabanya ububabare mu gihe cy’ imihango: abakobwa bahura n'uburibwe mu

gihe cy'imihango, ngo bajya barya imineke aho gufata ibinini kuko imineke ifite vitamine B6
igabanya isukari mu maraso bityo n’ububabare bukagabanuka.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 8
12.Imineke yongerara ubwonko ingufu: Mu bushakashatsi bwakozwe, basanze imineke ifite
uruhare rukomeye mu gutuma umuntu atekereza neza kandi vuba.
Imbuto zifite ubushobozi bwo kongera ingufu mu gihe cyo gukora imibonano mpuzabitsina,
n’ubwo usanga abantu benshi bakoresha imiti n’ibiyobyabwenge bitandukanye mu rwego rwo
kugira ngo bibongerere imbaraga muri icyo gikorwa.
Amakuru dukesha ikinyamakuru kitwa Canora cyo muri Canada, avuga ko umuneke, ugira
uruhare rukomeye rwo kongera imbaraga ku bagabo mu gihe cy’imibonano mpuzabitsina.
Imineke 2 gusa ya gros-michel iba ihagije kugira ngo umukinnyi akore imyitozo ivunanye mu
gihe cy’iminota 90, izo mbaraga umukinnyi akoresha, zigereranywa n’imbaraga umugabo
akoresha mu gikorwa cy’imibonano mpuzabitsina, ikozwe hagati y’iminota 15 na 20 nk’uko iki
kinyamakuru cyabitangaje
Mu gihe cyo gukora imibonano mpuzabitsina, umuntu akoresha ubwonko n’umubiri. Umuneke
rero urimo potasiyumu hamwe na Vitamine B ihagije ku buryo bituma amaraso atembera neza
mu mubiri, bityo n’ubwonko bukabasha gutegura neza igikorwa kigiye gukorwa.
Umuneke ugira ibyiza byinshi, harimo no kuba wafasha kureka itabi, ku muntu nibura ubasha
kuwurya nyuma ya buri funguro. Ubutaha tuzabagezaho ubundi bwoko bw’imbuto zongera
imbaraga mu gihe cy’imibonano mpuzabitsina.
Umuneke ni urubuto rw'ingirakamaro cyane ku buzima bwa muntu.

Author : Umuhoza Gaudence
Niba utaryaga imineke tangira uyirye kuko igira umumaro munini mu mubiri, keretse niba
warayibujijwe n'abaganga kubera impamvu ubundi burwayi.
Rwanda : Imineke ndetse n’igitoki bibitse ibyiza byinshi birimo no kurinda umubiri indwara
nyinshi zirimo na Cancer zitandukanye
Ibyiza by’imineke ndetse n’ibitoki bitekwa

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 9
Kurya ibitoki rero ku buryo bwiza,ni bumwe mu buryo bwo kwirinda indwara z’igifu.
kurya ibitoki bishobora kurwanya indwara ya diyare y’akarande“diarrhée chronique” ku bana.
Mu buryo bumwe,kuvanga igitoki n’umuceri bishobora kugabanya diyare ku bana. Ikindi kandi
kurya ½ cy’igitoki kidahiye kugeza ku bitoki 3 ku munsi bishobora kugira uruhare mu
kugabanya diyare yaba iy’igihe gito cyangwa iy’akarande ku mwana nk’uko urubuga
rwa Internet NotreMonde.net rukomeza rubyerekana. Ibyo byose ariko bikongerwaho kujyana
umwana kwa muganga bakamufasha.
Kurya ibitoki kandi n’imineke,bigabanya indwara z’umutima n’imitsi y’amaraso. Kurya ibitoki
cyane,ni ukuvuga ibitoki 3 cyangwa garama 400 ku biryo bishobora kugabanya ibyo bita
“radicaux libres” bitari byiza ku mubiri,nyuma y’amasaha 2 umaze kurya. Ibi
kandi binagabanya ibinure bibi ku mubiri” LDL-cholestérol” cyangwa se “Mauvais
cholesterol” bikunze gutera indwara z’umutima n’imitsi.
Kurya ibitoki kitari imineke kandi birinda indwara ya Diyabete yo mu bwoko bwa 2. Ibyo
bigaterwa nuko bigira” amidon”ubwoko bw’isukari” ikomeye ifite akamaro kanini mu
kugabanya umubyibuho ukabije ku bawufite. Ikindi kandi iyi sukari yo mu gitoki igirira
akamaro kanini uturemangingo tw’umubiri “cellures” kuri insuline. Iyi amidon kandi iba mu
gitoki kitari imineke,ituma habaho kudakorwa cyane kwa insuline mu mubiri kandi ikarinda
n’isukari nyinshi mu maraso “glycemie” “taux de sucre dans le sang” ku batarwaye Diabete yo
mu bwoko bwa 2 cyangwa ku bayirwaye.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 10
Kurya inkeri bishobora kurinda kanseri yo mu muhogo
Ubushakashatsi butangazwa n’urubuga rwa internet rwitwa Topsanté.com bwakorewe muri

bimwe mu bihugu by’Iburayi, bukozwe ku bagabo 36, bafite imyaka 54, bari bafite bimwe mu
bimenyetso bya kanseri yo mu muhogo, abenshi muri bo bakijijwe n’inkeri bariye, nk’uko bari
babyandikiwe na muganga wabakurikiranaga umunsi ku wundi. Abagera kuri 29 muri bo ni
ukuvuga 80,6% bahise bakira bidatinze bimwe muri ibyo bimenyetso bya kanseri yo mu
muhogo. Umwe muri bo niwe wenyine warushijeho kuremba naho abandi ngo indwara yagumye
uko yari imeze, ntiyiyongera kandi ntiyanagabanuka.
Nyuma yo kubona icyo byatanze, abahanga mu bakoze ubushakashatsi, ku ikubitiro bahise

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 11
bagaragagaza ko vitamini n’imyunyungugu ndetse n’ibindi bivumbikisho biri mu nkeri aribyo
bigabanya bimwe mu bitera kanseri yo mu muhogo bita N-NMBA (nitroso
methyl benzylamine), bikaba binaboneka mu burozi bw'itabi (nicotine).
N’ubwo ubushakashatsi bukomeje hakaba hatangwa inama ko abantu bagerageza kwitabira

kurya inkeri, ariko kandi bakanirinda cyane cyane kunywa itabi ndetse no mu gihe barwaye
indwara zo mu mu buhumekero nka gapfura, anjine n’izindi bakihutira kwivuza, kuko ngo
kutivuza neza mu gihe ibyo bice byo muhogo no ku rurimi byarwaye ari bibi, kuko bishobora
kubyara kanseri yo mu muhogo kandi kuyikira bitoroshye dore ko indwara zo mu buhumekero
n’ubundi zibarirwa mu zihitana abantu benshi ku isi.
Kurya inkeri kenshi biri muri bimwe bitera ubwonko gukora neza. Ubushakashatsi
bwagaragaje ko kurya inkeri nibura inshuro imwe mu cyumweru bishobora kurinda ubwonko
ikibazo cyo kwibagirwa ku muntu ugeze mu za bukuru - See more
at: http://www.abasirwa.org/home/ article/kurya-inkeri-bifasha- ubwonko-gukora-
neza#sthash. Ptl5Feaq.dpuf
Kurya inkeri kenshi biri muri bimwe bitera ubwonko gukora neza. Ubushakashatsi bwagaragaje
ko kurya inkeri nibura inshuro imwe mu cyumweru bishobora kurinda ubwonko ikibazo cyo
kwibagirwa ku muntu
Amakuru dukesha urubuga rwa webmd avuga ko ubushakashatsi bwagaragaje ko kurya inkeri
nibura inshuro imwe mu cyumweru, bishobora kurinda ubwonko ikibazo cyo kwibagirwa ku
bantu bakuze, ndetse no kurinda umubiri kanseri zitandukanye.
Inkeri zifite akamaro kanini mu kurwanya kanseri zitandukanye zirimo kanseri y’amabere,
amara, umwijima, umuhogo, ibihaha, na kanseri y’uruhago.
Inkeri kandi ngo zikaba zifasha mu kurwanya kanseri y’umutima.
Kunywa umutobe w’inkeri nibura ½ cya litoro inshuro imwe cyangwa ebyiri mu cyumweru biba
bihagije kugira ngo ubwonko bukore neza.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 12
Inkeri ni kimwe mu bihingwa bifitiye akamaro umubiri kuko zituma ukura neza kandi
amababi yazo akiza indwara zitandukanye
Umukeri ni igihingwa gifite uruti rworoshye n’ibibabi birambuye by’icyatsi kibisi, kikagira
n’indabo z’umweru cyangwa z’umuhondo, imbuto zacyo ni umutuku kandi zirahumura hamwe
n’ibibabi byawo, byose birakoreshwa.
Inkeri ni imbuto zishimishije, zikoreshwa mu kurwanya udukoko twose two ku mubiri kandi
zituma umuntu akura neza,zikomeza amagufa kandi zifasha n’abantu bagaragayeho kutarya
neza. Inkeri kandi zirimo imyunyu ngugu ikenerwa cyane n’abantu barwaye za gute (goutte)
bababara no mu mubiri.
Ibibabi nabyo bifite akamaro kanini, kuko babyifashisha mu miti ivura

impiswi kandi ikoreshwa ku bantu bagize ikibazo mu rwungano rw’inkari ndetse no ku
bibazo by’uruhu, nk’ibibara byo ku mubiri bishobora guterwa n’izuba cyangwa imbeho,
izo mbuto zikoreshwa ku ruhu mu gihe cya nimugoroba kugira ngo zikureho ibyo bibara
by’uruhu biterwa n’impamvu zitandukanye harimo izo twavuze haruguru
Uko umuti utegurwa:

Ufata litiro y’amazi yatogoshejwe ukavanga n’ikiyiko kinini cy’ifu y’amababi yasewe neza.
Kuri uwo muti w’amababi yatogoshejwe umuntu anywa ibikombe 3 bito cyangwa 4 ku
munsi naho ku bana bakoresha ½ cy’igikombe gito ku munsi. Ibibabi kandi birimo kandi
vitamine c, n’amoko menshi ya aside umubiri ukenera.
Inkeri zihishije ziba zirimo isukari na vitamine C, Umukeri ni igihingwa kiboneka na hano
mu Rwanda, ku isoko ziba zihari, ufite ikibazo wakwitabaza izi mbuto aziguze cyangwa
azihingiye ubwe.
Umuhindo.com
Dore ibiribwa 10 byafasha ubwonko bwawe gukora neza

Jan. 29 Amakuru, Ubuzima no comments
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 13
Nk’uko bitangazwa n’inzobere mu mirire, ngo imikorere myiza y’ubwonko ituruka kubyo
umuntu yafunguye bityo bigafasha ubwonko bw’umuntu gukora neza bitewe
n’intungamubiri zigize ibyo aba yafunguye. Urubuga rwa interinete www. doctissimo.
fr rutangaza ko hari ubwoko 10 bw’amafunguro umuntu yafata agafasha ubwonko bwe
gukora neza.
Urwo rubuga rukaba rwarashyize ahagaragara ibiribwa 10 byakwifashishwa mu
mafunguro ya buri munsi bityo uyafashe akaba aciye ukubiri n’imikorere idahwitse
y’ubwonko, akaba ariyo mpamvu Imvaho Nshya igiye kuyavugaho bityo buri
muntu akazajya ayifashisha mu rwego rwo korohereza ubwonko bwe kugira imikorere
myiza ya buri munsi.
Dore Ubwoko butanu bw’imbuto bwagufasha kwirukana imbeho
Ifunguro rya buri munsi rikwiye kuba rikungahayemo ibyubaka umubiri, ibiwutera
imbaraga n’ibiwurinda indwara. Mu birinda indwara usangamo imbuto zirinda umubiri
kwibasirwa n’indwara zirimo kanseri ndetse n’umuvuduko w’amaraso.
Si ibyo gusa, kuko hari ubwoko bw’imbuto zigira uruhare mu kwirukana imbeho.
Cyakora ngo nubwo imbuto zisaba kuzitegurana isuku ihagije, ariko na none ngo ni
ibiribwa birinda indwara nyinshi kandi zitandukanye, kubera ko zikungahaye ku ma
vitamini ndetse n’utundi tunyangingo turinda umubiri w’umuntu udukoko tuba
tuwugarije igihe cy’ubukonje.
Nk’uko umushakashatsi Amy Howell wo muri Kaminuza ya Rutgers iherereye muri leta ya
New Jersey muri Leta Zunze Ubumwe za Amerika yabitangarije urubuga
men’s health.com dukesha iyi nkuru, ngo imbuto zigira uruhare runini mu kurinda
umuntu ibicurane n’ubundi bubabare.
Ku bw’uyu mushakashatsi, ubwoko butanu bw’imbuto zifasha umubiri w’umuntu

guhangana n’indwara mu gihe cy’ubukonje ni izi zikurikira:

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 14
1. Pome: Ni urubuto ruzwi cyane mu gukumira indwara nyinsi zibangamira ubuzima
bw’abantu. Ikungahayemo flavonoïde irinda umubiri indwara ya cancer no gufatwa
n’umutima.
2. Ipapayi: Vitamini ziba mu ipapayi zingana na 250% bya vitamin C igize ifunguro
umuntu aba akwiye gufata ku munsi. Ni urubuto rwiza mu kurwanya ibicurane no
guhumeka nabi biterwa n’ubukonje. Ikindi ni uko béta carotène, vitamini C na Vitamini E
biba mu ipapayi,bigabanya ibyago byo gufatwa n’indwara ya asima ndetse bigaha
imbaraga umubiri w’umuntu.
3. Airelle (berry): Ni urubuto rujya kumera nk’imizabibu rukunze kuboneka muri

Amerika y’amajyaruguru. Zigira intungamubiri ziruta iz’izindi mbuto, aho usanga
zikubye inshuro eshanu brocolis.
4. Amacunga, indimu, mandarine, pamplemousse: zikungahaye kuri vitamini C zikagira

imyunyu ngugu y’umwimerere yitwa limonoïde igabanya chorestérol mu mubiri w’umuntu
ndetse na pomelos zikungahaye kuri lycopène zirwanya cancer.
5. Umuneke: Ni urubuto rwiza kandi rukaba isoko ya vitamini B6 ifasha mu kurwanya

umunaniro, gucika intege, umunabi ndetse n’umusinziro. Imineke kandi yiganjemo
umunyu ngugu wa magnesium ukomeza amagufa ndetse n’umunyu ngugu wa potassium
urinda indwara y’umutima ukanagabanya umuvuduko w’amaraso.
Ubwoko bw’mbuto zongera imbaraga mu mubiri
Mu gihe abantu benshi bibwira ko gufata ikawa n’ ibinyobwa bidasembuye ari byo byongera
imbaraga mu mubiri, ubushakashatsi bwo buragaragaza ko zongerwa na bumwe mu bwoko
bw’imbuto .

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 15
Nk’uko bigaragazwa n’urubuga Natural News.com muri izi mbuto harimo imineke, ipapayi,
inanasi, pome, inkeri n’amacunga. Zose zikaba ziganjemo calories zibarirwa hagati 80-120.
Imineke itanga imbaraga ku buryo bwihuse kuko yiganjemo intungamubiri za potassium

zunganira imikorere y’ubwonko n’imitsi.
Ipapayi nazo zongera ingufu mu mubiri kandi zikawurinda ubukonje hamwe n’ingaruka ziterwa
n’umwotsi w’itabi mu gihe umuntu arikunywereye iruhande.
Uru rubuga rutanga inama ko ikawa umuntu yanywaga mu gitondo agomba kuyisimbuza
umutobe w’amacunga kuko ufite isukari y’umwimerere, yongera imbaraga kandi ikungahaye
kuri vitamin C.
Inkeri nazo zirifashishwa kenshi mu kurwanya umunaniro kandi zikunganira amacunga kongera
vitamini C. Ikindi kandi ngo zunganira karoti kurinda amaso kwangirika.
Urubuto rwa pome narwo rwongera imbaraga cyane mu mubiri. Umuntu wayifashe mu ifunguro
rya mu gitondo imuha imbaraga yiriranwa umunsi wose. Naho ufata uru rubuto buri munsi
imbaraga kandi akaba aciye ukubiri no kwifuza ikawa.
Ibiribwa 10 bifasha ubwonko gukora neza
1.Ikiribwa cya mbere gifasha uwagifunguye gutuma ubwonko bwe bukora neza ni imineke,
uwo mwihariko imineke ifite ikaba uwukomora ku kuba ikubiyemo vitamini B6 ifasha mu
gutanga umutuzo mu bwonko. Ariko ku bantu batemerewe gufata imineke kubera imiterere
y’umubiri wabo cyangwa hari indwara runaka barwara ibabuza kuba barya imineke hari ibindi
bafata bigira uruhare rumwe nk’urw’imineke mu gufasha ubwonko gutuza no gukora neza. Muri
ibyo bishobora gusimbura imineke harimo ibinyomoro.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 16
2.Ikiribwa cya kabiri umuntu yafata cyigafasha ubwonko bwe kugira imikorere myiza ni
amagi kuko agira akamaro kanini cyane gatuma ubwonko buhora bwiteguye gukora neza. Ku
bantu batarya amagi kubera impamvu zitandukanye barya amafi y’umweru kuko agirira
ubwonko akamaro nk’ako amagi agirira ubwonko.
3.Ikiribwa cya gatatu gifasha ubwonko gukora neza ni amafi y’ubwoko bwose kuko afasha
udutsi tw’ubwonko gukora neza ndetse akanadusukura. Ariko abahanga mu mirire batangaza ko
amafi yo mu bwoko bwa kamongo, saradine na makero agira uruhare rukomeye cyane mu
mikorere myiza y’ubwonko.
4.Ikiribwa cya kane kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni avoka,
kuko icyo kiribwa gifite umwihariko wo kuba kibitsemo vitamine E kandi ikaba igira uruhare
rukomeye rwo gufasha ubwonko kudasaza.
5.Ikiribwa cya gatanu kigira uruhare mu mikorere myiza y’ubwonko ni imbuto zo

mu bwoko bw’imbuto zitukura nk’inkeri n’izindi biri mu bwoko bumwe kuko zibitsemo
vitamine C, iyo vitamine ikaba igira uruhare rukomeye mu gutuma ubwonko budahangayika
ndetse iyo vitamine ifasha n’ubwonko kuruhuka.
6.Ikiribwa cya gatandatu gifasha ubwonko gukora neza ni inyama y’umwijima w’inka
cyangwa w’inkoko, kuko izo nyama zigira uruhare rukomeye mu gutanga umutuzo mu
mikorere y’ubwonko.
7.Ikiribwa cya karindwi kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni

epinari kuko ifite umwihariko wo kuba zikize kuri vitamine B9, iyo vitamine ikagira
umwihariko wo gufasha ubwonko kwibuka vuba bityo umuntu ufata amafunguro arimo epinari
aba aciye ukubiri n’ikibazo cy’amazinda yibasira abantu batari bake ku isi.
8.Ikindi kiribwa cya munani gifite ubushobozi bwo gufasha ubwonko gukora neza ni
ikawa(cacao) ndetse n’ibiyikomokaho, kuko yibitsemo ubushobozi bwo kurinda ubwonko
umunaniro.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 17
9.Ikiribwa cya cyenda kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni
urunyogwe ni ukuvuga amashaza atumye agirira akamaro ntagereranwa ubwonko kuko
yibitsemo intungamubiri zorohereza ubwonko mu mikorere yabwo ya buri munsi.
10.Ikiribwa cya cumi gifasha ubwonko gukora neza ni imboga z’ubwoko bwose kuko
zibitsemo intungamubiri ziha ubwonko imbaraga nkenerwa mu mikorere myiza yabwo.
Impuguke mu by’imirire zikomeza zitangaza ko umuntu wakwitwararika mu mirire ye ya buri

munsi ntihaburemo kimwe muri biriya biribwa 10 byavuzwe hejuru bifasha ubwonko bwe
gukora neza, ngo ntaho yazigera ahurira n’ikibazo cy’imikorere mibi y’ubwonko bakanongeraho
ko ibyo byose bigomba guherekezwa no gukora imyitozo ngororamubiri kugirango ubwonko
burusheho kumererwa neza mu buzima bw’umuntu bwose.
Urubuga rwandika amakuru ajyanye n’ubuzima www.doctissimo.fr rwashyize ahagaragara

ibiribwa 10 bifasha ubwonko gukora neza, dore uko bikurikirana:
1.Amagi: Amagi ari mu bifasha ubwonko gukora neza cyane, mu gihe yabuze cyangwa se hari
utayarya, yafata amafi y’umweru.
2.Imineke: Nkuko bitangazwa na doctissimo.fr, imineke nayo iza ku isonga mu gufasha

ubwonko gukora neza kuko yibitsemo vitamin zo mu bwoko bwa B6 ifasha ubwonko
3.Amafi: Amafi y’ubwoko bwose cyane cyane ayitwa saradine, Kamongo, n’andi ngo
afasha udutsi two m’ubwonko gukora neza kuko ari nayo abasha kudusukura.
4.Avoka: Ngo uru rubuto rugira uruhare rukomeye mu mikorere myiza y’ubwonko, kuko
rwibitseho vitamin E igra uruhare mu gufasha ubwonko kudasaza.
5.Imbuto zitukura nk’inkeri: Zifite vitamini C ifasha ubwonko kuruhuka.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 18
6.Inyama y’umwijima w’inka cyangwa w’inkoko: Ifasha mu gutanga umutuzo mu mikorere
y’ubwonko.
7.Epinari: Ifite vitamine B9, ifasha ubwonko kwibuka vuba.
8.Kakawo (cacao): Yo ngo ifite ubushobozi bwo kurinda ubwonko umunaniro, ndetse ngo
ifasha umuntu kugira ubushake bwo gukora imibonano mpuzabitsina.
9.Amashaza: Urunyogwe ngo narwo rufite intungamubiri zorohereza ubwonko mu mikorere

yabwo ya buri munsi.
10.Imboga: imboga z’amoko yose zifasha ubwonko kugira imbaraga kuko usanga zikungahaye
ku ntungamubiri zagenewe uwo mumaro.
Dore urutonde rw’imbuto ntagereranywa mu kurinda umubiri indwara
Inanasi iri ku rutonde rw’imbuto 9 zifasha umubiri kurwanya indwara. Uru rubuto rukaba
rugira uruhare mu kugabanya ibinure na poroteyine z’umurengera ari nabyo biba intandaro yo
kugira umubyibuho ukabije, ukaba ariwo ukurura indwara nyinshi kandi zikaze harimo indwara
z’umutima (nk’umuvuduko ukabije w’amaraso cyangwa umuvuduko muke w’amaraso), indwara
ya diyabete y’igisukari, kanseri y’uturemangingo, indwara z’imitsi n’izindi zitandukanye
zibasira umubiri w’umuntu.
Umwembe nawo uri ku rutonde rw’imbuto zifasha umubiri kwirinda indwara kuko abantu barya
imyembe baba birinze ubuhumyi, kuko umwembe wifitemo vitamini zoza imyanda ishobora
kujya mu maso ikaba yabangamira imikorere yayo ndetse ikanayetera uburwayi butandukanye
ari nabwo bukurura ubuhumyi.
Umuneke nawo ni intagereranywa mu kubungabunga ubuzima bw’umuntu kuko ufite

ubushobozi bwo kurinda indwara zibasira umutima harimo umuvuduko ukabije w’amaraso, dore
ko ari indwara yibasira abatari bake cyane cyane abageze mu zabukuru.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 19
Pome ni urubuto rw’intagereranywa mu kugabanya no gukumira indwara ya diyabete y'igisukari
ndetse n’indwara ya asima, ndetse rukanafasha umubiri kugabanya ibinure.
Wotameloni “Watermelon” ni uruboto rugizwe n'amazi ku rugero rwa 92 %, rukaba ari ingenzi
cyane mu gufasha umuntu kugabanya umubyibuho ukabije ku bw’umwihariko w’amazi menshi
uru rubuto ruba rwibitsemo. Uko kugabanya umubyibuho ukabije bifasha umubiri kwirinda
indwara nyinshi nka diyabete, nk’iz’ibasira umutima, umwijima, urwagashya n’izindi
zitandukanye zuririra ku mubyubuho ukabije.
Inkeri ni ingirakamaro cyane mu kurinda umuntu gufatwa n’indwara zibasira urutirigongo, dore
ko iyo urutirigongo rwagize uburwayi umuntu aba ari mu makuba yo kuba atakongera
kunyeganyeza ibice byose byo hepfo nk’amaguru n’ibindi, aribyo bita palalizi. Akaba ariyo
mpamvu abantu bashishikarizwa kurya inkeri kugira ngo birinde kuba bahura n’ibibazo
bitoroshye bikomotse ku burwayi bw’urutirigongo.
Amaronji cyangwa amacunga, nayo ari mu bwoko bw’imbuto z’ingirakamaro ku mubiri

w’umuntu kuko zigabanya ibinure bibi bitera indwara zitandukanye mu mubiri w’umuntu
(cholesterol).
Ipapayi ni urubuto rufasha urwungano ngongozi gukora neza bityo rukagira uruhare mu kurinda
uyirya kugugarara mu nda ndetse ikanamurinda n’ikibazo cyo kunanirwa kwituma.
Inyanya nazo ziri mu bifasha umubiri gukora neza ndetse no kwirinda indwara, cyane cyane iyo
ziriwe ari mbisi kuko zigabanya amavuta aba yinjiye mu mubiri akaba yawutera umubyibuho
ukabije, ari nawo uba intandaro y’uburwayi bunyuranye. Inyanya kandi zigira n’akamaro mu
gufasha abagabo kwirinda kanseri zibasira imyanya myibarukiro yabo.
Iyo bavuze kurya buriya bwoko bw’imbuto bwatangajwe hejuru ntibivuze ko umuntu aba
agomba kuzirira zose icyarimwe, cyangwa zikaribwa umunsi umwe, ahubwo umuntu aba
yafata ubwoko bumwe cyangwa bubiri muri izi mbuto ku munsi, akazajya agenda
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 20
azisimburanya buri munsi.
Nyuma yo gusobanukirwa n’akamaro ntagereranywa k’imbuto zamaze gutangazwa hejuru mu

kurinda umubiri indwara, buri muntu agomba kwihatira kuzirya yaba umugore cyangwa
umugabo, yaba ukuze cyangwa umwana, ntihagire icyiciro cy’abantu runaka zigenerwa kuko
byagaragaye neza ko kuzirya ari ugukingira umubiri indwara zitandukanye.
Uru rubuga rukaba rugira inama abantu ko gufata indyo ikungahaye ku ntungamubiri biri mu
bituma barushaho kugira ubuzima bwiza, bityo ngo ni ngombwa gufata amafunguro akwiye
kandi ku gihe.
Ubwonko bw’umuntu bukenera gukora neza ariko nanone bukaba bukenera icyabufasha muri
uko gukora neza.
Ni muri urwo rwego twabateguriye bimwe mu byafasha ubwonko gukora neza, nk’uko tubikesha
igitabo cya santé par les aliments.
Muri byo twavuga :
1. Imineke: ikungahaye kuri vitamini B6, C, B1, B2 na E; no ku myunyu ngugu. Umuneke ukize
kuri aside yitwa « sérotonine » y’ingenzi ku mikorere y’ubwonko no ku musokoro wo mu ruti
rw’umugongo
2. Ibihwagari: ni kimwe mu biribwa bikungahaye kuri vitamini E na B1bikungahaye

kandi ... Ni ingenzi ku ndwara z’umutima, diyabete, izo mu bwonko nka stress, dépression,
kudasinzira neza no kutihanganira ibitakuguye neza. Igihwagari kandi kigira akamaro ku
ababyeyi bonsa n’abatwite, abafite amaraso make n’abagize ingorane y’imirire mibi.
3. Soya: Ku isi yose ni cyo kimera cya mbere mu gukungahara kuri proteyine, ni umuti wa
diyabete (na yo igwa nabi ubwonko), ifite vitamini B1 na B2, B6 na E. Ku munyu w’ubutare,
tofu zayo zikubye inyama inshuro 3, naho amata yayo akubye ay’inka inshuro10.4. Ibindi
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 21
by’ingenzi twavuga byafasha ubwonko gukora neza butananirwa ni nk’imbuto ziganjemo
maracuja, avoka, pome, hakaza kandi ibiribwa birimo ibinyampeke, n’ibindi.
Gusa murabona ko uru rubuga rwa www. doctissimo. fr rutatanze urutonde ruhuje gusa
mwibuke ko ikawa n'inyama biteza ibibazo musome murabibona.
ipapayi
Amakakama y’igiti cy’ipapayi mbisi ni umuti ubasha kurwanya inzoka zo mu nda. Imbuto
z’umukara ziba imbere mu ipapayi ihiye ni umuti uvura inzoka zikunze kuba mu nda y’umuntu.
Iyo umaze kurya ugahekenya utuyiko tubiri tw’imbuto z’ipapayi ihiye n’ubwo dukarata
nk’urusenda ayo makare ashira vuba bityo ukaba wahakura umuti. Amakakama ubwayo iyo
umize ibitonyanga bike byayo nayo avura inzoka.
Ipapayi ifasha igifu gusya ibiryo bimwe na bimwe bikomeye nk’inyama, umugati, ibigori, amagi
n’ibishyimbo. Iyo wariye byinshi hanyuma ukarya agasate k’ipapayi bikugwa neza.
Ipapayi irwanya mikorobe mu mubiri, cyane cyane iza barwayi ba diyabeti.

Iyo ufite igisebe uracyoza neza warengiza ugafata ikibabi cy’ipapayi ugakataho ikingana

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 22
n’igisebe noneho ugashaka igipfuko kihapfuka kugira ngo ikibabi kitaza kuvaho, ukajya
uhindura kenshi cya kibabi.
Inkorora cyangwa ‘Bronchite’ iyo uyirwaye ufata indabyo z’ipapayi ukazoza, ugafata amazi
aringaniye biterwa n’imbuto ugiye guteka uko zingana ugashyiramo n’isukari iringaniye
warangiza akabireka bigatogota, ukaza kubiteruraho ukamininira mu gikombe cyangwa mu
icupa ukagenda unywaho ukurikije ikigero cy’umuntu urwaye uko angana.
Umuntu ufite ikibazo cyo kunanirwa kwituma, yimenyereza kurya ipapayi ikibazo kigakemuka.
Izo ni indwara zivurwa ipapayi ishobora kutuvura tutirengagije n’akamaro ifitiye umubiri wacu.
Ipapayi ni rumwe mbuto zivura indwara zitandukanye
Ipapayi ni kimwe mu mbuto zikungahaye kuri vitamini zitandukanye bityo bikaziha ububasha
bwo kuba zagira umwihariko wo kurwanya indwara zimwe na zimwe harimo kanseri,indwara
y’amara n’izindi.
Ipapayi ni urubuto ruzwiho kugira uburyohe bwinshi rukungahaye kuri vitamini A, Vitamini

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 23
C, ndetse na vitamini E. Uru ruhererekane rwa za vitamini rutuma umuntu agira ubushobozi
bwo kutarwaragurika bitewe n’uwo mwihariko wo kurwanya indwara zitandukanye. Umuntu
wihatiye kurya ipapayi ntapfa guhura n’ikibazo cya kanseri y’urura runini, ikunze kwibasira
agace gahera ku rura runini.
Ipapayi ni umuti mwiza ufasha urura mw’igogorwa ry’ibiryo, cyane cyane ku bantu bakunze
guhura n’ikibazo cyo kwituma bibagoye (constipation). Kandi intungamubiri zibonekamo
zigira uruhare rukomeye mu gukiza tumwe mu dusebe tuboneka mu nzira y’ibiryo.
Mu gihe wagize ikibazo cyo kutituma neza wafata ipapayi akayivanga n’izindi mbuto ukarya
cyangwa akayifata nyuma y’amafunguro asanzwe. Ushobora gufata amata, ugashyiramo ipapayi,
nyuma ukavangamo n’ubuki ariko bigakorwa n’umuntu ubikurikirana cyane, akamenya neza
ingano ya buri kimwe kiri mu mvange amaze gukora. Ipapayi ishobora kunyobwa nk’umutobe,
gusa biba bigoye guhita uwubona, uko ryaribwa kose, usanga riba rigifite wa mwihariko wo
kugira akamaro ko kurwanya indwara harimo na kanseri ifata mu nzira y’ibiryo cyane cyane
mu rura runini.
Imbuto nk’inkeri, amacunga n’ibinyomoro na byo ni byiza mu mubiri w’umuntu ndetse

abahanga mu by’imirire bavuga ko bishobora kugira uruhare mu kunoza umubiri biganisha ku
buranga bwiza . Kurya ipapayi birakenewe ku bantu baribwa mu nda, n’abafite ibisebe byo
mu mara, impatwe yabase nyirayo, no kuribwa n’umugongo. Kurya ipapayi birinda
by’uwihariko kanseri y’amara n’ibindi.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 24
Kurya ipapayi nti bibujije ko ugize uburwayi utajya kwa muganga ugomba kujyayo kuko ipapayi
n’irigufasha kugira ubuzima bwiza ntabwo ari igukingira indwara kuko indwara ziterwa n’ibintu
byinshi kandi bitandukanye.
Ibintu 10 Avoka ishobora kumarira umubiri wacu
Avoka nk’ikiribwa gifitiye akamaro umubiri wacu bitewe no kuba ikungahaye ku mavitamine
nka A, B, C na K, usanga hari bamwe batacyitaho cyane cyane aho abagabo benshi bakunda
kuvuga ko ari ikiribwa cyagenewe abana n’abagore, mu gihe mu bihugu byateye imbere ari
nkitegeko ko buri mafunguro hagomba kuba hongeweho ibikomoka kuri Avoka.
Akaba ari yo mpamvu tugira ngo turebere hamwe icyo ishobora kumarira umubiri wacu
twifashishije urubuga rwa healthonlinizine”.
1. Ifasha umutima gukora neza hakoreshejwe vitamine B6 na vitamine E dusanga muri iki
kiribwa.
2. Igabanya ikigero cya “cholesterol” mbi: ubushakashatsi bwakozwe mu kureba ibigabanya
cholesterol mu maraso bwagaragaje ko 17% byabongeraga Avoka ku mafunguro yabo
bagabanukiwe na cholesterol mbi mu maraso yabo ku rugero rufatika.
3. Irinda ihindagurika ry’umuvuduko w’amaraso bitewe n’uko ikungahaye kuri Potasiyumu.
4. Ifasha umuntu kugira amaso mazima bitewe nuko ikungahaye kuri carotenoid ifasha mu
kurinda imitsi ifasha ijisho mu gihe umuntu arihindukiza, ikanarinda ukuza kw’ishaza mu maso.
5. Iringaniza ikigero cy’isukari mu maraso kubera ko ifite ibinure bishobora gufasha ama
Insulins gukora neza
6. Irinda umwana kuba yavukana ubumuga igihe umugore utwite yabashije kuyikoresha mu
mafunguro, kuko ikungahaye kuri folate na vitamine B bikaba ari ingenzi mu kurinda iki kibazo
cyo kuvukana ubumuga.
7. Irinda kanseri harimo nka Kanseri ya Prostate ifata abagabo, ndetse na Kanseri
y’ibere ifata abagore hakoreshejwe Aside Oleic iboneka muri iki kiribwa.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 25
8. Ivura ukugira impumuro mbi mu kanwa, aho ishobora koza mu mara n’ururimi dore ko ari
byo soko yo kugira mpumuro mbi mu kanwa.
9. Ituma intungamubiri zindi zibasha kwinjira neza mu mubiri.
Ubushakashatsi bwagaragje ko iyo umuntu ariye Salade irimo ibikomoka kuri Avoka aba
yongereye inshuro 5 mu kwinjra kw’intungamubiri ugereranije nuba atabashije gufata kuri iki
kiribwa.
10. Bituma umuntu agira uruhu runyerera kuko yuzuyemo amavuta abobeza uruhu ndetse
akanarurinda kugira amabara y’umutuku.
Ntidukwiye rero kwirengagiza iyi mimaro tumaze kurebera hamwe ahubwo byaba byiza
duharaniye ko yose tubasha kuyibona uko yakabaye.
Bimwe mubyo yenda utari uzi kuri Avoca

Ushobora kuyita imboga kubera ibara ryayo ry’icyatsi ndetse n’uburyohe bwayo, ariko mu
by’ukuri avoka ni imbuto. Nk’uko tubikesha ishuri rikuru ry’ubuhinzi ryo muri California,
urubuto ni « ikiribwa kera mu rurabo kiba cyabanje kurabya».
Imbuto zigizwe n’igihu cy’inyuma gikomeye, igice cyo hagati, iyo urebye neza usanga igice cyo
hagati aricyo rubuto rwa nyarwo dore ko ari nacyo kiribwa.
1.Avoka ikungahaye kuri potassium kurusha umuneke

Avoka imwe igizwe na milligrama 975 za potassium, mu gihe nyamara bizwi neza ko umuneke
umwe ugiwe na potassium hafi kimwe cya kabiri cy’avoka dore ko miligrama 487 za potassium
arizo wawusangamo nabwo kandi wa wundi munini.
Potassium (K) ni ibigize (bybatse) imibiri yacu, ifata umwanya wa munani mu by’ibanze. Ku
mubiri w’ibiro 60 haba harimo potassium zingana na garama 120.
Ifite umumaro ukomeye mu mikorere y’udutsi duto ndetse n’ubwonko.
Avoka ntitinda gushya ugereranyije n’izindi mbuto zitarwa.
Avoka kandi yuzuye proteine zitera imbaraga

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 26
Uretse kuba ikungahaye kuri acide amine ikenerwa mu kubaka imwe mu misemburo y’umubiri,
avoka zifite imimaro igera kuri 18 harimo no kuba yuzuye proteine zakora aka kazi, nk’uko
byatangajwe na San Francisco Chronicle. Igihe izi protein nkenerwa mu mubiri zabonetse muri
avoka, si ngombwa ko ujya kuzishakira mu nyama.
Avoka ishobora kugufasha kugira ikimero kiringaniye
Imvange y’avoka cyangwa icyo bakunze kwita ‘igipondo’, itanga intungamubiri zafasha umubiri
wawe gutera neza, nta mubyibuho ukabije. Ushobora kurya avoka ugaca ukubiri no gukenera
imigati cyangwa chocolat, ibi ni ibyatangajwe n’abavuga imyato ko avoka yabafashije kugira
ikimero kiza.
Ntugomba kuyirya kubera ibyo uyikeneyemo gusa
Uretse intungamubiri ushobora kuyikuramo wayiriye, avoka zishobora no kugira uruhare runini
mu gutunganya umusatsi wawe no kunoza uruhu rwawe.
Ibyo bita antioxydants, acides amines ndetse n’amavuta y’ingenzi byose biba bikubiye muri
avoka, ishobora no kugufasha kugarurira isura nziza umusatsi wawe, ndetse ikanoroshya uruhu
rwakanyaraye.
Ibi ni bicye mu byiza bya Avocat bitangajwe hano. Hari indi mimaro itandukanye igirira umubiri
wacu.
Uru rubuto rwera cyane mu gihugu cyacu, si ngombwa rero ibya mirenge ngo urye neza.
Yitondere ariko kuko nyinshi zakumerera nabi. Avoka imwe (nto cg igipande cyayo) ku ifunguro
ryawe (iryo ariryo ryose) iba ihagije.
Kurya nabi si ubukene ni mu mutwe, niko abahanga mu mirire bavuga.
Zimwe mu mpamvu zatuma Avoka irushaho kuribwa
Avoka ni urubuto ruboneka hafi ya hose mu Rwanda, ariko kubera ukuntu rugira amavuta
menshi, abantu bamaze kwishyiramo ko kurya amavuta menshi ku buzima atari byiza, usanga
bashyira avoka muri ako gatebo bityo ntibakunde kuyirya cyane.
Nyamara ngo avoka ni rumwe mu rubuto rwihariye cyane, cyane cyane iyo urebye uburyo
igishishwa cyayo cyikuraho hatabaye kukitiranya n’ibigize avoka, hanyuma kandi ikaba ifite
intungamubiri nyinshi, bityo ikagera akamaro gakomeye ku mubiri w’umuntu, harimo no

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 27
kuwurinda indwara zitandukanye nkuko imbuga za interineti symptomfind.com/nutrition-
supplements hamwe na avocado.org, bibigarukaho.
Ubusanzwe ngo ikiribwa cyangwa urubuto rwiza ni urwifitemo amoko menshi ya vitamini
hamwe n’intungamubiri icyarimwe. Ngo iyo uriye ikiribwa cyangwa urubuto nk’urwo, uba uriye
neza cyane. Uburyo intungamubiri ari nyinshi mu kiribwa, ngo bikaba bipimwa bagereranya
intungamubiri zibonekamo hamwe na calories.
Avoka yo ngo ibonekamo intungamubiri z’ingenzi hafi 20, zirimo icyo bita fiber, potassium,
Vitamin E na B hamwe na aside yitwa folic. Akandi kamaro gakomeye ka avoka, ngo ni uko
ifasha umubiri gukoresha ibindi binyamavuta biri mu mubiri harimo nka carotene ya alpha na
Beta, hamwe na lutein. Ibi byose bikaba biboneka mu mbuto zitandukanye.
Avoka kandi ngo yifitemo antoxidants, izi zikaba zifasha umubiri kwirinda indwara
zitandukanye. Amavuta aba muri Avoka, yo akaba nta ndwara atera, ahubwo akaba afasha
umubiri gukora neza, kuko ngo yifitemo « monounsaturated fats ».
Vitamini ziba muri Avoka:
Vitamini A: Iyi akaba ari vitamini ifte akamaro gakomeye ku maso y’umuntu, kuko imufasha
kureba neza. Ndetse urwaye amaso nawe akaba agirwa inama yo gufata ibiribwa bikungahaye
kuri Vitamin A, bityo avoka nayo ikaba irimo.
Vitamini C: Iyi Vitamini yo ngo ifasha imikorere myiza y’ubwirinzi bw’umubiri, bityo ikaba
ifasha umubiri mu kwirinda indwara z’ibyorezo, infections hamwe n aza allergies ( Gufuruta ).
Vitamini E: Akamaro gakomeye ka Vitamini E ngo ni ugukora nka antioxidant, bikaba
bisobanura ko ifasha mu gukiza umubiri ibintu bibi byawangiza. Gufata Vitamini E ngo bikaba
bishobora gufasha umubiri kwirinda kurwara kanseri hamwe n’indwara z’umutima.
Vitamini B6: Akamaro ka Vitamini B6 akaba ari ugufata ibiribwa umuntu yariye
ikabihinduramo energy cyangwa se imbaraga. Abantu barya ibiryo byiganjemo ibyubakumubiri,
ngo bakaba baba bakeneye pyrodoxine nk’iyi iboneka muri Avoka kugira ngo ibashe guhindura
ibyo byubakumubiri ( Protéines ) mo imbaraga umubiri ukeneye. Kurya Vitamini B6 buri munsi,
ngo ntibifasha umubiri gusa kugira imbaraga ahubwo no kuwurinda kubyibuha cyane.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 28
Potassium: Iyi ni intungamubiri ikenewe cyane kugira ngo umuntu ahorane ubuzima bwiza.
Potassium ngo ikora ku bice byinshi by’umubiri, harimo uturemangingo duto cyane ( cells)
tissues hamwe n’inyama z’umubiri, ariko kandi ngo icy’ingenzi ni uko potassium ifasha cyane
umutima gukora neza. Ufata potassium buri munsi ku kigero gisabwa, ngo bimufasha kwirinda
indwara za hato na hato z’umutima, ndetse ikagabanya umuvuduko w’amaraso ku bafite icyo
kibazo. Potassium kandi niyo ifasha umubiri gukura neza.
Lutein: Iyi nayo ni antioxidant, ikaba ifasha imikorere myiza y’amaso ndetse n’uruhu. Ikindi
kandi ngo irinda uruhu kwangizwa n’izuba. Ngo gufata lutein ikenewe buri munsi ngo byarinda
gusaza imburagihe.
Folate (Vitamini B9):

Aside yitwa folic, ariyo vitamini B9 ngo nayo ifite akamaro gakomeye cyane kuko ifite aho
ihurira n’imikorere y’ubwonko. Ngo iyo ufata iyi Vitamini ku kigero gisabwa buri munsi,
ubwonko bwawe bukora neza kurushaho. Nanone Vitamini B9 ifatanya na Vitamini B12 mu
gutuma habaho ikorwa ry’insoro zitukura ku kigero gikenewe.
Monounsaturated fat: Iyingiyi nayo ifasha mu kugabanya cholesterol mu mubiri yaba

yazanywemo n’ibindi biribwa by’ibinyamavuta biyifite.
Ibice by’umubiri byunguka iyo umuntu ariye Avoka
Nkuko tubikesha urubuga rwa interineti ijabo.com ngo umutima ubyungukiramo iyo umuntu
ariye Avoka. Hari kandi Prostate (igice kimwe mu bigize imyanya myororokero y’umugabo),
amaso, umuvuduko w’amaraso. Kuri urwo rubuga bakomeza bagaruko kubyo Avoka ifasha
kwirinda. Muri byo, hari indwara z’umutima, umunaniro, kanseri (cyane cyane iya prostate
hamwe n’iy’ibere) na Osteoarthritis cyangwa rheumatoid arthritis
Avoka umuntu akaba ashobora kuyirira aho, kuyishyira ku biryo, harimo no mu mukati, gukora
salade yayo cyangwa se igashyirwa kuri salade iyo ariyo yo yose.
Umuhindo.com > Imbuto > Tumenye Byinshi ku rubuto rwa Pome Itsinda
ry’abashakashatsi b’Ubumenyi bw’ibinyabuzima b’i San Diego, mu mwaka wa 2008, bagaragaje
ko kurya urubuto rwa Pome bikumira indwara nyinshi zibangamira ubuzima bw’abantu aho
rushobora kugabanya 27 ku ijana by’ubwandu bwa Diyabete cyangwa se indwara z’umutima.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 29
Ikindi n’uko ngo abantu bakunze kurya imbuto za Pome bigoye ko bafatwa n’indwara
y’umuvuduko munini w’amaraso. Ibyo bikiyongeraho kuba rugabanya ibibazo by’umubyibuho
ukabije ujya wibasira abatari bacye.
urubuto rwa pome

Urubuto rwa Pome, ngo rukungahaye ku ntungamubiri zitandukanye. Pome imwe ya garama
150, ibonekamo hagati ya karoli 60 na 75. Ikize kubyo bita Fibure 2.5 ku ijana, yica isari kandi
ikamara inyota, kuko ngo mu biyigize amazi yihariye 85 ku ijana. Abo bashakashatsi bemeza ko
ari byiza kurushaho kurya Pome n’ibishishwa byayo, kuko vitamine zayo ziba hafi y’igishishwa.
Urubuto rwa Pome kandi rubonekamo imyunyu ngugu itandukanye nka Potasiyumu,
Manyeziyumu ndetse na Fosifore. Urwo rubuto kandi nk’uko iryo tsinda ry’abashakashatsi
ryakomeje ribishyira ahagaragara, ngo rugabanya cyane ifatwa ry’indwara za kanseri ndetse
n’iziba ry’imiyoboro y’amaraso.
Abahanga mu by’ubuzima batandukanye barimo,Dr. Pierrick Horde bemeza ko Pome ifite ibyo
umubiri ukenera byose, ndetse ikaba urukingo nyakuri rw’umubyibuho utifuzwa. Abantu bafite
umubyibuho ukabije, bakaba bagirwa inama yo kurya pome ku bwinshi kugira ngo bagabanye
ibiro. Ibyo ngo bigaragazwa n’uko ngo Pome imwe ipima garama 150, ibonekamo hagati ya
garama 18 kugeza kuri 20 z’amasukari “Glucides”. Indi nama igirwa abantu ngo ni uko mu gihe
abantu bamaze kurya cyangwa se no mu gihe kindi gisanzwe, ngo ni byiza gufata kuri urwo
rubuto rwa Pome. Ibitera imbaraga biboneka muri Pome bituruka kuri “Fructose” no kuri

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 30
“Glucides” yihariye 12.6 ku ijana, akaba ariyo mpamvu Pome ari urubuto rwiza cyane ku bantu
bakora imikino inyuranye. Ni byiza kuribo kuyifata mbere ndetse na nyuma yo gukina.
Vitamine C iba mu rubuto rwa Pome , ngo yibera cyane cyane hafi y’igishishwa ndetse no mu
gishishwa. Niyo mpamvu ari byiza ku ruronga neza, rugahita ruribwa mu rwego rwo
kubungabunga isuku yarwo.
Izindi vitamine zibonekamo harimo B1, B2, PP, B5, B6, B9, Porovitamine A ndetse
na vitamine E yo irinda umubiri gusaza imburagihe. Bitewe n’uko urubuto rwa Pome rufatwa
nk’ikiribwa cya buri munsi kubera umumaro warwo aho rugira uruhare rugaragara mu igogorwa
ry’ibyo umuntu aba yariye, ndetse rugafasha mu gutuma nta kibazo cy’igobwa kibaho. Ibyo
bituma urya Pome yituma neza.
Pome kandi ikora umurimo w’ingenzi kuko igabanya amasukari mu maraso. Kimwe na Karoti,
Pome irwanya indwara z’impiswi ku bana bakiri bato. Kuba Pome ikize kuri vitamine A, B, E, P,
ngo bihagije ko igabanya inzara ku muntu wumva ashonje ndetse ikagabanya n’inyota ku buryo
budasanzwe. Ikindi ni uko izindi ntungamubiri ziboneka muri Pome zirwanya indwara
z’umutima na Asima.
Icunga rikungahaye kuri Vitamini nyinshi, cyane Vitamini C

Icunga ni rumwe mu mbuto zikunzwe cyane ku isi. Nk’uko bisobanurwa na muganga Dupont
Jules wo mu gihugu cy’u Bufaransa, ngo icunga rikungahaye cyane kuri vitamini nyinshi
zitandukanye ariko cyane cyane vitamine C, ifite imbaraga zo gukingira umubiri indwara
nka Asima, Inkorora y’igikatu, igituntu, umusonga na rubagimpande. Ngo ni vitamine ifasha
abantu kwituma neza, gukumira indwara z’igisukari, umuvuduko udasanzwe w’amaraso n’izindi.
Abantu bakunda inzoga ngo iyo banyoye ku mutobe w’amacunga, ngo inyota yo kurarikira
inzoga iragabanuka cyane. Kurya amacunga kenshi ngo bituma indwara y’ibicurane igabanuka.
Muganga Jules yakomeje avuga ko amacunga agira ibirinda umubiri ku buryo butangaje, aho
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 31
afasha mu kurinda ingirangingo nto z’umubiri kudahungabana. Agira kandi umunyu
wa Kalisiyumu, ifasha amagufa n’amenyo gukomera no gukura neza. Mu icunga kandi ngo
harimo icyo abahanga bita “acide folique” ituma ubwonko bukora neza. Ikindi abahanga bemeje
nk’uko bitangazwa n’urubuga bo ku rubuga : www.doctissimo.fr, ni uko mu rubuto rw’icunga
habamo ku buryo buhagije umunyu wa Manyeziyumu ugira uruhare mu gutuma amaraso
atembera neza mu mitsi no mu turandaryi duto.
Uwavuga iby’urubuto rw’icunga ntabwo yabiva inyuma, kuko ngo urwo rubuto rwunganiwe
n’ibyo umuntu arya bindi bifatanya mu gutera imbaraga zidasanzwe. Icunga rigira vitamine B6,
ituma (Oxygene) igera mu bice byose by’umubiri. Agaciro ntungamubiri kaboneka muri urwo
rubuto ubigereranije na garama 100 zarwo, usangamo vitamine A, vitamine B ingana na
“Thiamine” 0,08mg, Vitamine C ihwanye na mg 49, Karisiyumu ingana na MG
33, fosifori ifite ikigero cya miligarama 23, hakiyongeraho potasiyumu ingana na miligarama
300.
Ibyiza byo kurya amacunga ni byinshi nk’uko abahanga mu bumenyi bw’imbonezamirire
babitangaje, kuko ngo urwo rubuto rugizwe na 85% by’amazi kandi umutobe w’amacunga ukaba
ubonekamo intungamubiri nyinshi umuntu atapfa kubona mu zindi mbuto izo ari zo zose. Isukari
iboneka mu macunga ngo ingana na garama 8,5 kugera ku gipimo cya garama 12 muri garama
100 wafata z’urwo rubuto. Cyakora ngo ibyo byose biboneka mu icunga rihiye neza. Ikindi
kivugwa kuri iyo sukari iba mu macunga, ngo ni uko itera ingufu mu mubiri ku buryo
bworoshye.
Mu bishishwa by’icunga, ngo havamo amavuta meza akoreshwa mu guteka ndetse bikavamo
imwe mu miti ivura indwara zitandukanye. Ibyo bishishwa ngo binifashishwa mu gukora
imibavu. Nk’uko byakomeje bigarukwaho na muganga Giles. Mu icunga kandi ngo habonekamo
vitamine zitandukanye ariko cyane cyane vitamine C ahari miligarama 40 kugeza kuri 50
ushyize ku kigero kingana na garama 100. Ibyo ngo byerekana ko habonekamo impuzandengo
ingana na miligarama 53. Mu icunga ngo habamo ubwoko bwose bwa Vitamine B ariko
by’umwihariko vitamine B1 na vitamine B9. Icunga ngo ryibitsemo 10% ry’ibyo umubiri
ukenera buri munsi nka Provitamine A igaragazwa n’ibara ry’umuhondo, rishobora kugera
hagati ya miligarama 0,05 na miligarama 0,2 muri garama 100 z’urwo rubuto. Gusa, ngo izifite

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 32
umuhondo mwinshi zikaba ari zo zikungahaye cyane. Vitamine E iboneka muri urwo rubuto, yo
ngo ni nke cyane kuko ngo igera ku kigero cya miligarama 0,24 kuri garama 100.
Naho ku myunyu ngugu iboneka mu icunga, hari Kalisiyumu yihariye ubwayo garama 40 kuri
garama 100 ziba zatanze ikigero ngenderwaho. Icunga rifite na Potasiyumu, Fosifori na
Manyeziyumu iboneka muri urwo rubuto ku kigero kinini cyane. Ubutare (feri) iri ku kigero cya
mg 0,3 kuri garama 100 ziba zafatiweho igipimo ngenderwaho. Mu icunga kandi habonekamo
cuivre, Zinc, Manganeze, Iode ndetse na “Sélénium”, ibonekamo ibyitwa “ Fibres” biri ku kigero
gihagije, kigera kuri 50%. Umumaro wazo akaba ari uwo gutuma amara akora neza, bityo
imyanda isigara ku byo umuntu aba yariye igasohoka nta ngorane.
Umuganga.com
INTORYI
ngiye kubabwira umumaro w'intoryi nifashishije urubuga rwa la nutrition.fr
Intoryi nubwo bamwe bazanga ariko ziri mu birinda indwara

Intoryi abantu bamwe barazanga ngo zirarura, abandi bakavuga ngo ziribwa nababuze inyama
ariko burya ni imboga zikaba nimbuto icyarimwe.
Intoryi zifite ubushobozi bwo gukora akazi mu mubiri w'umuntu kameze nk'ako imbuto zikora
kandi zigakora n'akandi kazi kameze nk'ako imboga zikora
Abahanga mu mirire urutoryi barwita uruboga-rubuto kubera ako kamaro karwo. Intoryi
ntizirinda indwara gusa kuko zinafasha mu igogorwa ry'ibiryo zifashishije utugozigozi (fibres)
twazo tugera mu rwungano ngogozi tugakora akazi ko korohereza igifu gusya neza amafunguro.
Indi mimaro ni izi zikurikira:
1. Zifasha igogorwa kugenda neza
Intoryi zifite uturemangingo (Fibers) dufasha udukoko tuba mu mara manini tuzwi ku izina rya
“bateria” tukaba twakongera imikorere yatwo mu gufasha icagagurika ry’ibyo tuba twariye bityo

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 33
bikavanwamo intungamubiri zose uko zakabaye zigakoreshwa n’umubiri wacu.
2. Zirinda umuntu kurwara kanseri y’amara
nk’uko byagaragajwe n’inzobere Goodlad, mubushakashatsi bwo kugaragaza ibiribwa

by’ingenzi kumubiri w’umuntu, yavuze ko ibiribwa harimo n’intoryi bifite uturemangingo dufite
ubushobozi bwo gusukura imiyobro yose ,kandi ngo kubirya akaba ari ntangaruka zo kongera
ibinure mumubiri wacu
3. Kongerera umubiri imbaraga
Ngo nkuko bimenyerewe ko inyapek e aribyo bigira uruhare mu kongera imbaraga z’umubiri,
byanagaragajwe n’abahanga mu bitera imbaraga ko imbuto na zo ari isoko ikomeye mu gutera
imbaraga tutibagiwemo n’intoryi.
4. Zirinda umuvuduko mwinshi w’amaraso
Kubera ko intoryi zifite imyunyungugu myinshi aho havugwamo nka za magnesium na

potassium. Ibi bituma zigira akamaro mu kurinda umuvuduko w’amaraso ukabije hifashishijwe
iyi myunyungugu.
inyanya
Inyanya zishobora kwifashishwa mu gukumira kanseri
Benshi bati turazirya cyane mu isosi, abandi bati muri salade. Ni byiza. Ariko burya ngo
urunyanya rumwe rubisi buri munsi rwafasha cyane imitsi yo mu mutima wawe kutaziba kubera
ibinure bityo urujya n’uruza rw’amaraso mu mutima wawe rukaba nta makemwa.
Usibye urunyanya, abo mu bihugu byacu babona bitagoranye cyane, hari ibinini bikoze cyane
mu bigize itomati bifasha mu kurinda indwara z’imitsi iganisha ku mutima.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 34
Nkuko byemejwe n’abahanga bo muri kaminuza ya Cambridge (UK) bavuga ko mu
bushakashatsi bakoze kuri ibi binini, basanze birimo ibyitwa ‘lycopene’.
Lycopene ari nayo ituma ngo urunyanya ruba umutuku byemezwa kandi ko ituma imitsi yo ku
mutima itajyaho ibinure ngo ibe yabyibuha bityo amaraso ntagende neza.
Mu bushakashatsi bakoze, abarwayi banyoye ibi binini , ndetse n’abafunguraga inyanya mbisi
buri munsi mu gihe cy’amezi atatu, ubuzima bw’umutima wabo bwagiye burushaho kumera
neza.
Umutima cyangwa indwara ziturutse ku mitsi y’umutima zivugana abantu benshi cyane buri
mwaka ku Isi, ndetse ngo hari na benshi mu bihugu bimwe na bimwe batamenyako ariwo bazize.
Buri kinini kimwe muri ibi binini bitaragera ino iwacu, ngo kinganya imbaraga no kuba warya
1kg y’inyanya mbisi, ariyo mpamvu ku batabasha kubona ibi binini gufata urunyanya rubisi
nibura buri munsi bifasha cyane umutima wawe kubaho neza.
Ubushakashatsi ku nyanya bwakorewe ku babyeyi bagera kuri 70 bari mu bakunze kwibasirwa

na kanseri, cyane iyo mu ibere, mu gihe kingana n’ibyumweru 10. Bagaburirwaga inyanya
cyangwa ibindi biribwa byiganjemo miligarama 25 za lycopene yiganje mu nyanya; ndetse
bafata abandi bamaze igihe nk’iki nta nyanya bakoza mu kanwa aho basanze uturemangingo
tugenzura umuvuduko w’amaraso n’amasukari twariyongereho 9% ku bakoresheje inyanya.
Umuvuduko ukabije w’amaraso, kuba umuntu afite ibibyibushya mu mubiri, isukari ndetse
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 35
n’umubyibuho ukabije biri mu bikunze gutera indwara ya kanseri.
Inzobere Llanos ikomeza ivuga ko ubwo bushakashatsi bwagaragaje ububi bw’umubyibuho

ukabije ndetse n’uburyo inyanya zongera urugero rw’uturemangingo tubungabunga ubuzima.
Mu bindi biribwa bishobora kwifashishwa mu gukumira kanseri harimo amacunga azwiho

gukumira ibintu byose byakangiza DNA ndetse ngo ashobora kugabanya ibyago byo kwandura
izindi ndwara nk’impyiko, ibihaha ndetse n’igifu.
Iyi nyigo ishyizwe ahagaragara mu gihe mu bundi bushakashatsi buherutse gutangazwa mu

kinyamakuru Journal of the National Cancer Institute bwavugaga ko abantu bafite umuvuduko
udasanzwe w’amaraso bafite ibyago byinshi byo gufatwa na kanseri.
Mu gihe umuntu yafata urunyanya rwa garama 150 gusa aba yinjije vitamin A,C, K ndetse na
potasiyumu ikomeza amagufa.
Uretse kandi kuba inyanya zakumira ibyago byo gufatwa na kanseri, ngo ziri mu bituma
umusatsi usa neza.
Umuhindo.com Menya byinshi ku Mapera

Kuba amapera akize kuri vitamine C, bituma afasha mu kurwanya indwara ya Kanseri, kuva
bidasanzwe kw’abagore, indwara zifata uruhu n’izindi. Ipera ni kimwe mu giti gishakwaho imiti
nk’uko Dr. Gerard Saint Rose ku rubuga rwa interinete Doctissimo.fr abihamya. Kuba Amapera
akungahaye ku myunyu ngugu, Karisiyumu, Manyeziyumu, Feri cyane cyane Potasiyumu, atera
kwihagarika ku buryo butagoranye ndetse no kwituma neza.
Ku birebana n’uburyohe, Dr. Gerard Saint Rose yavuze ko ari byiza guhitamo urwo rubuto kuko
ngo ruryoha cyane, cyane iyo ruhiye neza rukagira ibara ry’umutuku imbere. Ibyo ngo
bikiyongeraho impumuro nziza ku rusha amapera agira ibara ry’icyatsi. Amapera nk’urubuto
rw’umwimerere, ruribwa ku buryo butandukanye. Ushobora kurya ipera nyuma yo gufata irindi

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 36
funguro. Ushobora kurirya igihe icyo ari cyo cyose urishakiye ndetse ushobora no kurya amapera
yatunganirijwe mu nganda (confiture)”.
Uretse ibyo, amapera akorwamo imitobe ikunzwe cyane ndetse ihabwa umwanya w’ingenzi mu
birori.
Umuhindo.com > Imbuto > Menya intungamubiri ziba mu Inanasi
Urubuto rw’inanasi rukunze kuboneka ahantu hatari hacye, ku buryo nta soko wabona ritarimo
inanasi mu gice cyahariwe ibiribwa. Uru rubuto rugira umutobe uryoshye cyane.
Urubuto rw’inanasi rushobora kuribwa rukiva mu murima cyangwa se n’iyo rwaba rwanyujijwe
mu nganda, kandi rurimo intungamubiri nyinshi z’ ingenzi ku buzima bw’umuntu.
Nk’uko tubitangarizwa na foodscience.wikispaces.com, muri garama 100 (100g) z’inanasi haba
harimo intungamubiri zinyuranye zikurikira: Amazi, poroteyine, ibinyamavuta, ash,
carbohydrate, fiber , isukari , sucrose, glucose(dextrose) ,fluctose,vitamine C, vitamine A, beta
carotene. Muri ibi byose ibyiganjemo cyane kurusha ibindi ni amazi carbohydrate, isukari
viatamine A na C na beta carotene.
Inanasi kandi inafite “Bromelain” ifasha mu gushwanyaguza amaporoteyine yo mu biryo tuba
twariye.
Ese koko inanasi ituma umuntu ananuka?

Inanasi ni urubuto ruboneka hose mu Rwanda, ruraryoha kandi, rukunzwe n’ingeri z’abantu bose
kuva ku mwana kugera ku musaza. Uru rubuto rero, nk’uko bitangazwa na doctissimo.fr, ngo
inanasi ntaho ihuriye no kunanuka k’umuntu wayiriye ata ibiro!
Amatangazo menshi yamamaza, akunze kugaragaza uru rubuto nka kimwe mu byabasha
kugabanya ibiro, bityo hakirindwa umubyibuho ukabije. Uku kuvuga ko inanasi ifasha mu
kugabanya ibiro baba bagendeye ko uru rubuto rwifitemo “Bromeline” bavuga ko irya ibyitwa
ibinure, ari byo ahanini bigize umubyibuho.
Ni byo Koko iyi “Bromeline” inanasi irayifite, ariko buriya igiti inanasi yeraho ni cyo gifite
nyinshi, naho mu rubuto rwa nyarwo habamo nke.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 37
Iyi “Bromeline” ikora ku maporoteyine, ntaho ihurira n’ibinure. Humvikane rero ko kurya
inanasi ntaho bihuriye no kugabanyuka kw’ibiro by’uwayiriye.
Kuba umuntu yagabanya ibiro ikintu cyo gukora ni kimwe; kurya indyo yuzuye, yifitemo
ibinyamavuta bike bishoboka, kandi ugafata inyo ifite amakalori (Calories) make, hanyuma
ukihata imyitozo ngororamubiri.
Kurya ibihaza ni ngombwa kandi birinda gusaza
Izi mboga ngo zagufasha gukira stress igihe uziriye hafi ya buri gihe cyane cyane abantu bagira
umunaniro uterwa no gukora cyane, umubiri ukananirwa by’umwihariko abantu bakoresha
ubwenge.
Kurya ibiribwa gakondo ni ngombwa kandi bifitiye umubiri akamaro kanini cyane. Inkuru
dukesha urubuga naturalnews.com iratangaza ko ibiribwa byanyujijwe mu nganda biba birimo
ibintu (substance) byinshi umubiri udakeneye kandi bishobora gutera indwara nka kanseri,
umubyibuho ukabije ndetse n’ibindi bibazo bikomoka ku mubyibuho ukabije.
Ibihaza ngo biza ku mwanya wa kane mu bimera bihingwa cyane ku isi. Ibihaza bikaba ari byo
bihingwa bya mbere bishobora gutuma uruhu, umwijima n’impyiko bikora neza. Ibihaza rero
ngo bikaba birimo imyunyu ngugu nka silica ikenewe n’imitsi, amagufa, inyama ndetse
n’ingingo kugira ngo bikore neza. Bavuga ko kandi mu gihaza habamo indi myunyu ngugu nka
potasiyumu ndetse na vitamin C, A, B, D, E byose bikenewe n’umubiri kugira ngo umererwe
neza.
Bakomeza bavuga ko mu bushakashatsi bwakozwe ku gihaza bwagaragaje ko mu gihaza harimo

izindi ntungamubiri zitwa lignans zifite ubushobozi bwo kugabanya ibyago byo kurwara indwara
z’umutima, cancer ya nyababyeyi ,iy’udusabo tw’intanga ngore, ndetse na cancer y’ubugabo.
Mu bihugu byateye imbere bo bakaba bakoresha igihaza ku ruhu kugira ngo bitume uruhu rukora
ndetse rukamererwa neza. Kubera acide ascorbic ndetse na acide caffeic biri mu gihaza, ngo iyo
bagikoresheje batya birinda uruhu kugira iminkanyari, kubyimba amaso ndetse no gukira vuba
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 38
aho uruhu rwangijwe n’izuba cyangwa indwara z’uruhu nka eczema.
Nk’uko bitangazwa n’Umuvuzi gakondo Mukanshimiye Collette, ngo iyo bariye ibihaza
bibafasha gushira uwo munaniro kuko usanga akenshi umuntu ufite stress atagira ubushake bwo
kurya. Iyo rero ariye ibihaza bimufasha mu igogora ry’igifu agasonza vuba maze akumva ashatse
kurya bityo akaruhuka mu mutwe.
Izi mboga ngo n’ubwo abantu benshi badakunda kuzirya ariko ngo ni ngombwa kuko atari stress
zivura gusa ahubwo ngo byifashishwa no mu kuvura zimwe mu ndwara z’abagore zirimo
kutishima mu gihe cyo gutera akabariro.
Igihaza ni ingenzi mu kurinda u mubiri
indwara
Igihaza ni kimwe mu biribwa birinda umubiri indwara nzirimo kanseri, indwara zifata mu
myanya y’ubuhumekero, hamwe n’ibibyimba bifata mu myanya ndangagitsina ku bagabo.
Urubuga rwa santé et medicine dukesha iyi nkuru ruvuga ko ibihaza bibamo imyunyu ya
potasiyumu, na vitamini A,C, B, D, E byose bikenewe n’umubiri kugira ngo umererwe neza.
Uru rubuga rutangaza ko mu bushakashatsi bwakozwe ku gihaza bwagaragaje ko mu gihaza

harimo izindi ntungamubiri zitwa ‘lignans’ zifite ubushobozi bwo kugabanya ibyago byo
kurwara indwara z’umutima, kanseri (cancer) ya nyababyeyi, iy’udusabo tw’intanga
ngore, ndetse na kanseri ifata ubugabo.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 39
Mu bihugu byateye imbere kandi bakoresha igihaza ku ruhu kugira ngo rukora neza,
kubera “acide ascorbic” ndetse na “acide caffeic” zikirimo. Iyo bagikoresheje gutyo birinda
uruhu kugira iminkanyari.
Ku bagabo igihaza ni ingirakamaro kubera intungamubiri zikigize zirinda uburwayi

bw’ibibyimba byo mu myanya ndangagitsina bita “hypertrophie”.
Vitamini A na C ziba mu gihaza zirinda kanseri yo mu bihaha, by’umwihariko vitamini A

ikaba igira uruhare runini mu kurinda ibihaha gufatwa n’uburwayi burimo na kanseri.
Igihaza kandi kirimo intungamubiri zirinda umubiri indwara tutarondora zirimo izifata mu
myanya y’ubuhumekero, asima n’izindi.
Igihaza ikiribwa kirimo imiti y’igitangaza

Nyuma yo kubona akamaro igihaza gifite, cyane cyane mu kurinda imitsi ijyana amaraso mu
mubiri ndetse no kurwanya indwara zibasira umutima n’impyiko; hari n’akandi kamaro
k’igihaza tugiye gukomeza tureba.
Igihaza gituma umuntu yituma neza. Ni ukuvuga atituma ibikomeye kandi atituma
ibyoroshye cyane. Kubera ubudodo cyangwa “fibre” igihaza gifite gifata amara neza cyane.
Igihaza kandi gifata amaso neza. Ku bantu batareba neza, umwungu ni mwiza kuko
ufite Vitamini A nyinshi, Rutaganda avuga ko indwara ya “cataracte”irwanywa cyane n’ibimera
bikize cyane kuri Vitamini A n’umunyu wa Potassium, igihaza ngo kikaba kibikizeho cyane.
Ibindi bribwa bikize kuri iyi vitamini birimo imbuto n’imboga.
Rutaganda avuga ko mu bushakashatsi bwakorewe muri Leta zunze ubumwe za Amerika

bwerekanye ko abagore baryaga ibihaza, epinari n’ibijumba batarwaraga “cataracte”.
Igihaza kirwanya indwara ya Kanseri kandi gifite ibintu bitatu byagaragaye ko bibasha
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 40
kurwanya indwara ya Kanseri, ni ukuvuga Vitamini A,Vitamine C na Fibre z’ibimera. Ibyo
uko ari 3 bibonekera icyarimwe ari byinshi mu bihaza no mu mashu. Bityo ngo ibihaza
n’amashu ntibyari bikwiye kubura ku meza y’abantu bakunze kurwara Kanseri, abarwaye ibintu
by’ibibyimba biba mu mubiri ”tumels” nabo bagomba kurya ibihaza cyane.
Ubushakashatsi bwakorewe muri Hugo College mu Buyapani, bwerekanye ko imbeba zahawe

ibihaza bita ”melon” zagize amahirwe yo kutarwara Kanseri kurusha izindi.
Imbuto z’umwungu cyangwa inzuzi, zikize kuri Vitamine E, Zinc na Fer. Kuzihekenya
cyangwa se amavuta yazo bigira akamaro cyane. Nko mu kubuza urugingo bita
“prostate”gukura gukabije. Niho hava n’umuti bita “cucurbitine” ukaba ari umuti ukomeye
wa “protate”gukura bikabije kwa “prostate” ku gitsina gabo. Imbuto z’igihaza kandi ni umuti
urwanya inzoka zo mu nda”paralyser les vers” zirimo nka Tenia,ascaris,uwo muti ukaba
utuma zirekura aho zari zifashe imbere mu mara y’umuntu maze bikoroha kuzituma . Ibi kandi
biboneka mu gitabo”Guide des aliments et leurs pouvoirs curatifs”volume II cya Dr George
Pamplona Roger. Ngizo rero zimwe mu nama zishobora kubafasha kugira ubuzima bwiza
mukoresheje ibihingwa biboneka hirya no hino mu Rwanda.
Igihaza: Ikiribwa cyiza mu gufasha kwihagarika neza Igihaza ni ikiribwa cyiza cyuzuye
intungamubiri ndetse kigira uruhare runini mugufasha abantu kwihagarika neza. Gishobora
gutekwa mu buryo butandukanye ariko kikaba ikiribwa cyiza ku ifunguro rya nimugoroba.
Nk’uko bisobanurwa mu gitabo Les délices du potager, Igihaza gifite amazi angana na 95%,
ibyubakamubiri 0,8%, amavuta 0,1%, ibinyasukari 3,5%, ibitera kwituma neza 1-2 %. Igihaza ni
ikiribwa gifite indurwe nke cyane.
Gifite ibivumbikisho by’amagarama 15/100 ndetse kikagira imyunyungugu y’ubwoko

butandukanye nka Sodiyumu ku kigereranyo cya miligarama 1, Potasiyumu ku kigero cya
miligarara 457, Kalisiyumu ku kigero cy’amagarama 21, Manyeziyumu ku magarama 12,
Ubutare 0,8, Fosifori ku magarama 44 n’umunyungugu wa Sufure ku magarama 13. Uretse ibyo,
Igihaza gikungahaye no kuri vitamini A ku 3400 UI, vitamini B1 y’amagarama 0,05, vitamini C
ya miligarama 8. Binakize kandi kuri Thiamine, B2 ( riboflanin), B3 ( acide pantothénique, B5 (

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 41
niacine ), B6 ( pyridoxine) ndetse na vitamini E ( tochoférol).
Igihaza kiri mu biribwa bifasha cyane umuntu kwituma neza ndetse kikarinda prostate
kubyimba. Gifasha abarwayi b’umutima igihe ufite intege nke cyo kimwe n’inpyiko zifite
intege nke. Inzuzi zacyo zifasha umwijima kwikuramo imyanda no gutunganya amazi umwana
yogamo mu nda ya nyina ( liquide amniotique ). Ni ikiribwa kiza gifasha abantu bananirwa
kwituma ndetse n’abananirwa kwihagarika. Aha, bakwiye kunywa ikirahuri kimwe
cy’umutobe w’igihaza bakawiririrwa. Gifasha cyane abafite igifu k’intege nke, abakunda
kuribwa mu nda, abarwaye impyiko ndetse n’abantu bakunda kubyimba.
Mu bindi, icyo kiribwa cyorohereza abantu barwaye hemoroyide ( Hémorroides ),
ibibyimba byo ku ruhago ndetse na rubagimpande. Na none kandi kiruhura neza imitsi
yumva. Ni ikiribwa cyiza nk’ifunguro rya nimugoroba.
Ni muri urwo rwego kurya cyane ibihaza bituma umuntu ahora afite uruhu rutohagiye kandi
rukagumana itoto.
Salade yo mu mbuto ifasha urwungano ngogozi kugubwa neza
Salade yo mu mbuto kimwe n’andi mafunguro akozwe mu mbuto, bikize ku ntungamubiri na

vitamine, bifasha urwungano ngogozi gukora neza.
Uburyo itegurwa
Ikorwa mu mineke, imyembe, inanasi, amapapayi, ikavangwa n’amata arimo agasukari gake
n’umuhondo w’igi nyuma bakabisukaho crème anglaise.
Bamwe mu bategura amafunguro babigize umwuga twaganiriye, badutangarije ko habanza

hagatekwa amata avanzemo agasukari, nyuma bikavangwa n’umuhondo w’amagi abiri cyangwa
atatu, mu gihe ari ifunguro ry’abantu bari hagati ya bane na batanu.
Twanifashishije urubuga rwa recettes-cuisine-afrique.info rutangaza ko uru ruvange iyo rumaze
gukorwa, rutekwa ku muriro uringaniye, byamara gushya ukabitereka bigahora. Ku bafite firigo

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 42
barabikonjesha. Nyuma utunganya imbuto (imineke, inanasi n’amapapayi) ukazironga,
ukazihata, ukazikatamo udupande mu buryo bwa mpande enye. Inkeri zigakatwamo kabiri.
Bitegurwa mu bikombe byabugenewe kuri buri muntu, nyuma bikavangwa, hejuru hagasukwaho
crème anglaise.
Imbuto 9 z’ingenzi umubiri ukenera

Imbuto zifite akamaro mu mubiri w’umuntu, haba mu kuwurinda indwara, koza amaraso n’ibindi
bitandukanye, muri zo hari icyenda z’ingenzi zifite imbaraga kurusha izindi nk’uko byashyizwe
ahagaragara n’urubuga www.care2.com.
Pome: Uru rubuto rugira uruhare mu kugabanya no gukumira indwara y’igisukari (Diyabete) na
Asima, rukaba runafasha umuntu kugira impumuro nziza mu kanwa kuko rwoza amenyo.
Umwembe: Umuntu ukunda kurya umwembe umufasha kwirinda ubuhumyi, kuko wifitemo
vitamini zoza imyanda ishobora kujya mu maso ikayaca intege mu kureba.
Inyanya: Iyo umuntu ariye urunyanya rubisi bigira akamaro mu mubiri we kuko zigabanya
amavuta aba yafashe mu bindi biryo, agatera kugira ibinure byinshi. Ibyo bimurinda umubyibuho
ukabije, ikindi nuko inyanya ziha abagabo amahirwe yo kutarwara kanseri ifata imyaka
myibarukiro.
Ipapayi: Uru rubuto rufata urwungano ngogozi kuko rubamo amazi yorohereza igifu mu gusya
ibyo cyakiriye, rukaba runatuma umuntu agira uruhu rwiza.
Umuneke: Umuntu urya imineke aba afite amahirwe yo kutarwara umutima kuko igabanya
umuvuduko ukabije w’amaraso.
Ironji: Uru rubuto narwo rugira akamaro ko kugabanya urugero rw’ibinure mu mubiri.
Inanasi: Iyo vitamini ya poroteini yabaye nyinshi mu mubiri bishobora gutera umubyibuho
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 43
ukabije ukurura indwara zitandukanye nk’umutima, imitsi n’ibindi. Kurya inanasi bigabanya
ibyo bibazo. Urwo rubuto kandi rutuma umubiri udahangarwa n’indwara ya kanseri
y’uturemangingo.
Inkeri: Zirinda indwara zibasira urutirigongo.
Watermelon: Uru ruboto rugizwe n’amazi ku rugero rwa 92 %, ari nacyo cyatumye rwitwa
gutyo. Watermelon ifasha mu kugabanya umubyibuho kuko nta byongera ibinure rugira.
Mu rwego rwo kwirinda ibibazo biterwa no kutarya imbuto, umuntu agomba gufata byibura
rumwe muri zo ku munsi nk’uko urwo rubuga rwabigaragaje.
urutonde rwa zimwe mu mbuto
Ikinyomoro : gitunze vitamin C, gitera kwihagarika neza, gikoresha impyiko neza, kirakenewe
igihe impyiko zirimo imisenyi, igihe kugomera inkari zikaza ari duke duke, goutte,
n’umubyibuho w’ikirenga.
Ipapayi : kigabanya indurwe mu gifu, kirwanya indwara zo mu mara, kigatera kwituma neza,
cyongera amaraso, ni cyiza ku batwite n’abakunda kuvamo inda. Amazi yacyo atera uruhinja
kwituma.
Pastèque (water melon) : ni igihaza kiribwa ari kibisi, gitera kwihagarika neza, ni inshuti
y’impyiko, cyoza amaraso,…
Umuneke (w’umushaba) : urakize kuri potasiyumu, urakenewe ku barwaye umutima, ni
ibyokurya byiza mu gukingira umwijima,…
Inkeri : zikize muri vitamin A, C na E. Ziri mu bikingira kanseri no kurinda imitsi kumagana,…
Pomme (apple) : ikingira amara, ikura urugimbu mu maraso, ikabuza imitsi kumagara.
Inkeri zirabura (zo mu ishyamba: framboises) : zifite fibres, folates, vitamine C, potasiyumu,
fer (ubutare), flavonoïde. Zirakenewe ku barwaye indwara z’ibyuririzi, impatwe, impyiko
zikorana intege nke, umwijima, zirukana imyanda mu mubiri.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 44
Indimu : zoza amaraso, zikingira ibyuririzi, zirwanya kanseri.
Icunga (orange) : zituma amaraso agira ireme kandi zigakingira umubiri.
Imbuhu (gaperi) : zikura imisenyi mu mubiri, zivura umutwe, zigakoresha impyiko neza.
Inzabibu : zikomeza umutima, zitera amaraso ireme, zibuza urugimbu kuba rwinshi, zikabuza
imitsi kumagara, zituma imitsi imera neza, zikingira umwijima, zigatuma amaraso agenda neza
mu mwijima. Zirakwiriye igihe umuntu arwaye cirrhose cyangwa afite amazi mu nda (ascite),
arwaye karizo (hémorroïdes), impatwe, kuziba amara, impyiko zikora nabi, indurwe nyinshi,
umunaniro w’ikirenga wo mu bwenge, igihe ubwenge ari bugufi, no mu gihe umuntu arwaye
kanseri.
imiti ivura zimwe mu moko y’indwara z’impyiko :
a)Karoti : bitewe n’uko karoti ikungahaye muri vitamini A, ituma ururenda rwo mu mpyiko
rukomera, bikabuza kwipfundikanya kw’amaraso. Ishobora kuribwa ari mbisi, cyangwa
ukanywa umutobe wayo. Mu mutobe umuntu ashobora kuyivangamo umutobe w’indimu (citron
cyangwa umutobe wa pomme (umutapuwa), ukanywa igice cy’ikirahuri cyangwa ikirahuri. Ibyo
bigakorwa igihe kirekire kingana n’ukwezi.
b)Indimu isharira (citron) : uumutobe wayo ubuza kuremwa kw’iyo misenyi yo mu ngingo,
ishobora no kuyisohora. Mu ndimu harimo vitamini K ibuza kwifatanya kw’ayo maraso, ni cyo
gituma ibarirwa mu byo kurya bivura impyiko. Gukamurira indimu imwe mu mazei ukayanywa
hasigaye
igice cy’isaha ukarya bigakorwa mu minsi icyenda wikurikiranije. Ibyiza ni ukuvangamo ibiyiko
2 by’ubuki, ubundi ukajya ubikora rimwe na rimwe.
c) Igisura : kuvuguta cyangwa ugasekura, ukavanga n’amazi make, ukanywa ikirahuri kimwe mu
gitondo n’ikindi ku manywa. Ushobora no gutogotesha litiro 1 y’amazi, ugashyiramo ifu
y’igisura yuzuye ibiyiko 3, ukabitogotesha iminota 15. Ukanywa udukombe 3 duto (tasse)
cyangwa

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 45
igice cy’ikirahuri (verre), ku munsi igihe kirekire. Igisura gihanagura ibisigazwa by’indurwe
byagiye bitakara aho bitagenewe, kuko iyo bihujwe ni byo byipfundikanya.
d) Igitunguru cya onyo (oignon) : iki gitunguru cya onyo gishobora gusohora iyo myanda
yipfundikanije, ishobora gukoreshwa hamwe n’indimu icagaguye. Ishobora no kuvangwa
n’amavuta ya soya, amavuta y’ibihwagari, ndetse n’amavuta ya elayo. Ibiyiko 2 birahagije igihe
cyose
ugiye kuvanga aya mavuta na onyo n’indimu. Ni byiza kubikoresha iminsi 10. naho umutobe
wabyo unyobwa utya : kunywa igice cy’ikirahuri, kabiri cyangwa gatatu mu munsi.
e) Itunda rya pomme : iri tunda ritera kwihagarika neza. Kunywa ikirahuri 1 cy’umutobe wayo
mu gitondo buri munsi ugakamuriramo n’umutobe wa karoti, ibyo bishobora kuvura iyi ndwara
kandi ukagira ubuzima bwiza.
No kurya pomme 1 buri munsi iminsi 6 wikurikiranije uri kurya n’ibindi.
Waba urembye ukarya 3 mu mushi umwe, kabii mu cyumweru
Dore urutonde rw’imbuto ntagereranywa mu kurinda umubiri indwara
Inanasi iri ku rutonde rw’imbuto 9 zifasha umubiri kurwanya indwara. Uru rubuto rukaba
rugira uruhare mu kugabanya ibinure na poroteyine z’umurengera ari nabyo biba intandaro yo
kugira umubyibuho ukabije, ukaba ariwo ukurura indwara nyinshi kandi zikaze harimo indwara
z’umutima (nk’umuvuduko ukabije w’amaraso cyangwa umuvuduko muke w’amaraso), indwara
ya diyabete y’igisukari, kanseri y’uturemangingo, indwara z’imitsi n’izindi zitandukanye
zibasira umubiri w’umuntu.
Umwembe nawo uri ku rutonde rw’imbuto zifasha umubiri kwirinda indwara kuko abantu barya
imyembe baba birinze ubuhumyi, kuko umwembe wifitemo vitamini zoza imyanda ishobora
kujya mu maso ikaba yabangamira imikorere yayo ndetse ikanayetera uburwayi butandukanye
ari nabwo bukurura ubuhumyi.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 46
Umuneke nawo ni intagereranywa mu kubungabunga ubuzima bw’umuntu kuko ufite
ubushobozi bwo kurinda indwara zibasira umutima harimo umuvuduko ukabije w’amaraso, dore
ko ari indwara yibasira abatari bake cyane cyane abageze mu zabukuru.
Pome ni urubuto rw’intagereranywa mu kugabanya no gukumira indwara ya diyabete y'igisukari

ndetse n’indwara ya asima, ndetse rukanafasha umubiri kugabanya ibinure.
Wotameloni “Watermelon” ni uruboto rugizwe n'amazi ku rugero rwa 92 %, rukaba ari ingenzi
cyane mu gufasha umuntu kugabanya umubyibuho ukabije ku bw’umwihariko w’amazi menshi
uru rubuto ruba rwibitsemo. Uko kugabanya umubyibuho ukabije bifasha umubiri kwirinda
indwara nyinshi nka diyabete, nk’iz’ibasira umutima, umwijima, urwagashya n’izindi
zitandukanye zuririra ku mubyubuho ukabije.
Inkeri ni ingirakamaro cyane mu kurinda umuntu gufatwa n’indwara zibasira urutirigongo, dore
ko iyo urutirigongo rwagize uburwayi umuntu aba ari mu makuba yo kuba atakongera
kunyeganyeza ibice byose byo hepfo nk’amaguru n’ibindi, aribyo bita palalizi. Akaba ariyo
mpamvu abantu bashishikarizwa kurya inkeri kugira ngo birinde kuba bahura n’ibibazo
bitoroshye bikomotse ku burwayi bw’urutirigongo.
Amaronji cyangwa amacunga, nayo ari mu bwoko bw’imbuto z’ingirakamaro ku mubiri

w’umuntu kuko zigabanya ibinure bibi bitera indwara zitandukanye mu mubiri w’umuntu
(cholesterol).
Ipapayi ni urubuto rufasha urwungano ngongozi gukora neza bityo rukagira uruhare mu kurinda
uyirya kugugarara mu nda ndetse ikanamurinda n’ikibazo cyo kunanirwa kwituma.
Inyanya nazo ziri mu bifasha umubiri gukora neza ndetse no kwirinda indwara, cyane cyane iyo
ziriwe ari mbisi kuko zigabanya amavuta aba yinjiye mu mubiri akaba yawutera umubyibuho
ukabije, ari nawo uba intandaro y’uburwayi bunyuranye. Inyanya kandi zigira n’akamaro mu
gufasha abagabo kwirinda kanseri zibasira imyanya myibarukiro yabo.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 47
Nyuma yo gusobanukirwa n’akamaro ntagereranywa k’imbuto zamaze gutangazwa hejuru mu
kurinda umubiri indwara, buri muntu agomba kwihatira kuzirya yaba umugore cyangwa
umugabo, yaba ukuze cyangwa umwana, ntihagire icyiciro cy’abantu runaka zigenerwa kuko
byagaragaye neza ko kuzirya ari ugukingira umubiri indwara zitandukanye.
Iyo bavuze kurya buriya bwoko bw’imbuto bwatangajwe hejuru ntibivuze ko umuntu aba
agomba kuzirira zose icyarimwe, cyangwa zikaribwa umunsi umwe, ahubwo umuntu aba yafata
ubwoko bumwe cyangwa bubiri muri izi mbuto ku munsi, akazajya agenda azisimburanya buri
munsi
Imboga n'imbuto bigira akamaro ntagereranywa mu mirire ya muntu!
Kenshi na kenshi ukunze gusanga abanyarwanda batuye mu byaro bibuka guteka imboga
ari uko ibishyimbo bimaze gusa n'ibikendera ari ukugira ngo indyo baryaga itagabanuka,
ariko ibyo ntibyari bikwiriye kuko iyo urebye akamaro k'imboga mu mubiri zagombye
kutabura mu ifunguro,wagera ku mbuto zo ugasanga zahariwe abana uretse ko na bo
usanga nta cyo zibamariye dore ko akenshi bazirira aho bazisoromeye nta suku bazigiriye.
Nk’uko tubikesha urubuga rwa internet : www.bitterrootrestoration.com, yaba imyunyu

ngungu yose umubiri ukenera ndetse na za vitamine byose bigaragara mu mboga rwatsi n'imbuto
bikarinda umubiri kuba hari indwara
zawigabiza, bikaba na none byiza cyane iyo ziriwe ari mbisi nk'amashu kuko burya kuziteka
ukamariza, amwe mu mavitamine arangirika. Kurya imboga n'imbuto bishobora kurinda
by'uwihariko kanseri y'amara n'umuvuduko udasanzwe w'amaraso.
Uru rubuga na none rukomeza rwerekana imbuto n'imboga umuntu ashobora kurya kugira ngo
abashe guhangana n'indwara runaka.
-Umuntu urwaye rubagimpande ahamagarirwa kurya imbuto zikurikira: amacunga, inanasi,

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 48
pome, gooseberry, cherry ndetse n'imboga nka salade, amashu, ibitunguru na seleri.
-Umuntu ushaka guhangana n'indwara zibasira ubwonko yarya: mandarin, pome,cherry

n'inanasi naho imboga akarya salade n'amashu.
Imbuto nk’inkeri, amacunga n’ibinyomoro na byo ni byiza mu mubiri w’umuntu

ndetse abahanga mu by’imirire bavuga ko bishobora kugira uruhare mu
kunoza umubiri biganisha ku buranga bwizA
Ibyo umugore utwite agomba kwirinda
Mu mafunguro umugore utwite afata yirinda kurya ibiryo birimo amavuta menshi kuko bitera
ibinure byinshi mu mubiri, bishobora no gutuma agira umuvuduko ukabije w’amaraso. Umugore
utwite yirinda kunywa inzoga, itabi n’ibiyobyabwenge kuko bigira ingaruka ku buzima bwe
n’ubw’umwana. Umwana ahura n’ibibazo byo kuba yavuka yarahungabanye mu bwenge,
gupfira mu nda akaba yanavukana ibiro bike n’ibindi. Ku bijyanye n’abagore batwita bakanga
kurya ngo batabyibuha Dr Gakindi yavuze ko atari byiza kuko umubiri wabo wacika intege. “
Abagore batwite bagomba kurya, gusa bacungana n’ibiro byabo bitiyongera cyane kuko biba
bibi iyo ku byo yari asanganywe hiyongereyeho nk’ibigera kuri 12. Uhuye n’icyo kibazo biba
byiza iyo yegereye muganga akamugira inama z’uko yakwitwara”.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 49
INDYO IKWIRIYE ABAGIRA IKIBAZO CY'AMARASO MAKE
Nk’uko tubikesha urubuga rwa internet www.mongeneraliste.be hari ibiribwa bifasha mu

gutuma umubiri ugira amaraso ari ku gipimo gihagije nyacyo. Kugabanuka kw’amaraso biterwa
n’igabanyuka ry’uturemangingo dutukura dukoze amaraso ( globules rouges/red blood cells).
Mu kunoza indyo ngo umubiri ugire amaraso ahagije ni ngombwa kurya ibiryo bikungahaye kuri
vitamini C birimo imboga rwatsi, indimu, amashu atukura mabisi, amacunga, perisili, puwavuro,
inkeri, ibinyamisogwe, kuko iyo vitamini igira uruhare mu kwinjiza feri mu maraso. Amakuru
yo ku rubuga rwa wikipedia.org, avuga ko mu mubiri w’umuntu amaraso abarirwa ku
mpuzandengo iri hagati ya 7- 8% by’uburemere bw’umubiri. Amaraso aba agizwe na 54%
by’igice kigizwe n’amazi, 45% by’insoro zitukura na 1% by’uturemangingo dutuma amaraso
avura n’insoro z’umweru.
Kubura feri mu ndyo biri mu bitera kugira amaraso make. Hari ubwoko bubiri bwa fer dusanga
mu byo abantu barya bari bakwiriye kwitaho mu rwego rwo guhangana n’ikibazo cy’amaraso
make mu mubiri: Feri heminique: iboneka cyane mu nyama, ibiguruka, amagi n’amafi akaba ari
yo yinjira mu mubiri neza ugereranyije n’izindi. Indi feri non heminique iboneka mu mboga

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 50
z’ubwoko bwose muri rusange. Umuntu agomba gufata ibiryo bifite feri nyinshi nk’inyama
zitukura zo mu nda (impyiko, umutima, umwijima, ibikomoka ku mata, imboga zumye
(amashaza, ibishyimbo, soya), epinari, gufatira hamwe ibyubaka umubiri bituruka ku matungo
cyangwa ibimera. Hiyongeraho kurya ibiryo byongera iyinjira rya fer mu mubiri ari byo ibiryo
bikize kuri Vitamine B9 iboneka mu mboga rwatsi, umuhondo w’igi, umwijima, beterave, ubuki,
pome n’inyama kandi hakagabanywa gufungura ku buryo bukabije ibiryo byahungabanya
iyinjira rya feri mu mubiri nk’icyayi, ikawa na shokola. Ibi bigomba gufatwa mbere cyangwa
nyuma yo gufata amafunguro. [gusa mwibuke ko inyama arizo kwitndera kuko zitera indwara
nkuko mbigarukoho hepho aha]
Bimwe mu bimenyetso bigaragaza umuntu afite ikibazo cy’amaraso make ni umunaniro, isereri,
kwigunga, kudasinzira, kumva umutima utera cyane no kurwaragurika.
Urwo rubuga rukomeza rutangaza ko ibitera kugabanuka kw’amaraso mu mubiri ari byinshi
ariko muri byo igikunze kugaragara cyane ni ukubura fer mu ndyo ya buri munsi, gutakaza fer
bitewe no kuva amaraso menshi (hemorrhoides, imihango myinshi ku bagore), ikorwa ridahagije
ry’uturemangingo dutukura dukoze amaraso (ibi bishobora guterwa na za virus cyangwa imiti
imwe n’imwe).
Kugabanuka kw’amaraso bikunze kugaragara cyane ku ngimbi, abangavu, abagore batwite

n’abonsa kandi bakeneye intungamubiri nyinshi mu mikurire yabo, abantu badakunda gufata
indyo yabugenewe igizwe ahanini n’imboga ndetse n’abantu badakunda gufata imbuto zirimo
vitamine C.
Ijisho n’ibyo kurya bituma amaso amererwa neza

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 51
Ibinyabuzima busimba byose bifite amaso atandukanije ubushobozi. Amaso y’umuntu,
ay’injangwe, ay’inkoko, igihunyira, imbwa n’ibindi byose bitandukanyije ubushobozi bwo
kureba bitewe n’uko amoko yabyo ari.
Nk’uko Rutaganda Theoneste impuguke mu by’imirire abivuga, ijisho ry’umuntu rigizwe
n’imikaya ikora buri gihe, urugingo rwikwedura cyangwa rukigira nk’uruziga bitewe n’ibyo
ureba aho biri ”cristallin”, akadirishya kifungura bitewe n’uko urumuri rungana, igice kigizwe
n’ingirangingo fatizo zo kureba, umutsi ujyana ibyo ijisho ryabonye ku bwonko, amatembabuzi
anyuranye n’ibindi. Nubwo ijisho rikora mu buryo butangaje hari byinshi rikenera kugira ngo
ribe ryakora neza uko bikwiye.
Bimwe mu byo ijisho ry’umuntu rikenera
Ibyo ijisho rikenera ngo rikore neza ni byinshi ariko iby’ingenzi Rutaganda Theoneste avuga
yifashishije igitabo”guide des aliments et leurs pouvoirs curatifs cyanditswe na Dr George
Pamplona” ni ibi bikurikira: umwuka mwiza”oxygene”, ibintu biboneka mu biribwa aribyo
Vitamini A(mu gukora rhodopsine,Vitamine C na E biba cyane cyane mu mboga n’imbuto.
Indwara z’ubuhumyi n’ibyo kurya byatuma abantu bazirinda
Imwe mu ndwara zifata amaso nk’uko Rutaganda abivuga ni indwara ya ‘Conjonctivite”iyi

ndwara ikaba iterwa na byinshi harimo ubwandure”infection”z’ indiririzi ni ukuvuga zishobora
guturuka ku myotsi,kubura Vitamine A na B, kumutsa mu jisho”conjonctive”.
Indwara ya”cataracte”cyangwa gukingirizwa kwa “cristallin”.Mbere bakekaga ko ituruka ku
busaza nk’uko Rutaganda abivuga nyamara ngo sibyo ahubwo bigaragara ko ifitanye isano
n’ibyo umuntu arya cyane iyo abuze Vitamine A,C na E ziboneka mu mboga n’imbuto. Kugira
ngo iyi ndwara yirindwe ni ngombwa ko cyane cyane abari mu za bukuru birinda ibikomoka ku

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 52
mata cyane cyane isukari y’amata, ibinure, ikimuri, umunyu mwinshi ushyirwa mu biryo…
Uburwayi bwa Diyabete nabwo ngo bushobora kuba kimwe mu byaba insiriri y’iyi ndwara.
Indwara ya Glaucome,yo iterwa n’ubwiyongere bw’amazi yo mu jisho”pression du
liquide”bigatuma retine na nerf optique bigabanuka bityo bigatera ubuhumyi bukabije. bimwe
mu byo kurya bituma umuntu yirinda iyi ndwara harimo cyane cyane imbuto n’imboga.
Kurya imbuto z’ibihwagari zibonekamo Vitamine B1,ikaboneka kandi no mu mimero y’ingano,
kurya ibibonekamo Vitamina A nka Carotte, epinari n’ibindi nabyo ngo birafasha no Kurya
imbuto zibonekamo Vitamine C nk’amacunga n’izindi. Mu rwego rwo kwirinda iyi ndwara hari
byinshi umuntu akwiye kwirinda kurya, birimo ibyitwa ‘acide gras”ziboneka muri
marigarine,Biswi,produits de patisserie cyangwa zo mu nganda,ikawa,inyama zitukura,inyama
zo mu nda,amagi,n’ibindi.
Indwara ya”Acuite visuelle,perte, ni indwara ituma igice cy’ijisho kitwa retine cyangirika. Hari
ibyo kurya bya ngombwa mu kuyirwanya aribyo carottes,epinari,citrailles, inkeri,inzabibu
n’ibindi. Hari n’indi ndwara yitwa “degeneration maculaire de la retine” cyangwa kwangirika
kwa « macula » bitewe n’imyotsi y’itabi,radicaux libre zibyarwa n’umubiri ,kubura anti-oxydant
n’ibindi. Iyi ndwara ikunda gufata cyane abantu bageze mu za bukuru.
Bimwe mu biyirwanya biribwa harimo epinari, amashu, amacunga, sesame, imboga zumye,
imimero y’ingano”germe de blé”n’ibindi. Hakabamo na kurya ibibonekamo Vitamine E na C
bibamo Anti-oxydant.
Uburwayi bw’indwara ya “cicite nocturne”kutabona neza bwije,byo ngo biterwa no kubura
vitamine A. Ni byiza kurya Karoti,imyembe,n’ibindi kuko izi mbuto n’imboga zituma indwara
nk’izi zirwanywa mu mubiri ari nayo mpamvu abantu bakwiye kwitabira kutibagirwa imboga
n’imbuto ku igaburo ryabo rya buri munsi. Ngizo zimwe mu ndwara z’amaso n’ibyo kurya
byaribwa ngo zirindwe.
Ni byiza kandi ku bantu batareba neza kurya umwungu kuko ari mwiza cyane kuko ngo ufite
Vitamine A nyinshi,ikindi kandi ngo indwara ya” Cataracte” irwanywa cyane n’ibiribwa
by’ibimera bikize cyane kuri Vitamine A n’umunyu wa Potasiyumu,ibyo bikaba bikunze
kuboneka mu gihaza ndetse no mu mboga n’imbuto. Bikaba byaratangajwe n’ubushakashatsi
bwakozwe na Universite ya Havard(USA) ,aho bwerekanye ko abagore baryaga ibihaza,epinari
n’ibijumba batarwaraga indwara ya cataracte. Namwe rero mushishikarire kurya imbuto
n’imboga kuko bizabarinda indwara nyinshi zirimo n’iz’amaso.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 53
Umuhindo.com > Imbuto > Imboga z’intagereranywa mu kurinda indwara
Urubuga rwa Interinete doctissimo.fr, rutangaza ko imboga ari ikiribwa ntagereranywa, ku

bw’intungamubiri zitandukanye zibonekamo nka vitamine C, potasiyumu, karisiyumu,
manyeziyumu n’indi myunyu ngugu, akaba ariho imboga zikura ubushobozi bwo kurinda
indwara zimwe na zimwe.
Imboga z’ubwoko bwose ni ingirakamaro ku buzima bwa muntu, ariko ngiye kubatangariza
ubwoko bune bw’imboga bw’intagereranywa mu kurinda indwara.
Dore ubwoko 4 bw’imboga burinda indwara:
Epinari ni rumwe mu mboga zirinda indwara. Ubushakashatsi bukaba bwaratangaje ko imboga

za epinari zikingira cyangwa zikarinda indwara za kanseri zitandukanye ndetse zikagabanya
n’umuvuduko ukabije w’amaraso. Epinari ku bantu banywa itabi ishobora kubafasha kugabanya
ingano ya nikotine iri mu maraso, zikarinda kanseri yo mu bihaha, kandi zigakingira
ingirangingo zo mu bwonko ndetse n’imiyoboro y’amaraso.
Tungurusumu ni uruboga rukingira indwara ya kanseri y’amara ndetse n’iyo mu gifu, kandi
tungurusumu ishobora no gukingira kanseri y’udusabo tw’intanga ngabo ku rugero rwa 75%,
ishobora kandi kugabanya umuvuduko ukabije w’amaraso, ikanakingira kanseri yo mu bwonko.
Ubushakashatsi bwatangaje ko tungurusumu yongera iminsi yo kubaho ku bantu bakunda
kuyirya.
Karoti nazo ziri mu mboga zirwanya indwara zo mu bwonko ku rugero rwa 68% ndetse
zikarwanya na kanseri yo mu bihaha ku rugero rwa 50%. Ubushakashatsi bukaba bwaragaragaje
ko karoti zigira uruhare mu kurinda indwara zibasira amaso ndetse no gusaza imburagihe.
Inyanya nazo ziri mu mboga zirwanya indwara nyinshi, harimo izo mu bwonko izo mu bura,
indwara zibasira amaso, n’izindi nyinshi zitandukanye.
Imvaho nshya.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 54
Wari uzi ko ibishyimbo bifasha umuntu kwirinda indwara zitagira ingano?
Ibishyimbo nkuko bisanzwe bizwi hari benshi badakunze kumva babirya ariko hakabaho
n’umuntu udashobora kurya ibindi biryo ku meza ye hatari ibishyimbo. NaturalNews itangaza
ko indyo y’ibishyimbo umuntu yayigereranya n’igitangaza bitewe nuko biryoha bigakoreshwa
ahantu henshi mu gikoni, mu mwanya w’inyama byo bikaba byaba bihibereye n’akamaro kenshi
ifitiye umubiri wacu. Muri rusange kuri poroteyini ivamo mu bishyimbo ngo byaba bituma
umuntu yirinda indwara z’umutima, kanseri, diyabeti kandi bigatuma utagira ibiro bikabije.
Ibishyimbo bibarwa nk’imboga mu gihe umuntu afashe imiteja ndetse

n’igitonore. Abashakashatsi bagaragaje ko kimwe cya kane cy’igikombe cy’izi mboga zituruka
ku bishyimbo kingana na proteyini ziruta umubare wa poroteyini (protein) iri mu nyama imwe.
Bongeraho ko ibishyimbo byakabaye amahitamo ya mbere y’abatetsi bitewe nuko binoroshye
mu guteka.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 55
Mu bushakashatsi bwakozwe n’ikigo cyitwa “Archives of Internal Medicine” bwagaragaje ko
abagabo n’abagore bafashe iri funguro inshuro enye mu cyumweru bari bafite ijanisha riri hasi
kuri 22 % ryo kuba barwara indwara y’umutima kuruta abarifashe rimwe mu cyumweru. Mu
bushakashatsi bwakurikiye bwagaragaje ko abakomeje gufata iyi ndyo bagize ijanisha ringana na
33% ryo kwirinda indwara y’umutima, naho abakurikije imirire yo isanzwe badafata ibishyimbo
bakaba baragize urwego ruri hejuru rwo kuba barwara indwara y’umutima.
Andi makuru yatangajwe na Kaminuza ya Cororado mu kinyamakuru kitwa the “Journal of

Nutrition” yatangaje ko umuntu ufata ibishyimbo ndetse n’inyanya kenshi ku bagore bibarinda
kurwara kanseri y’ibere.
Mu bundi bushakashatsi bwakozwe na “Archives of Internal Medicine” bugakorerwa ku

bagore bagera ku 90,630 bafite imyaka iri hagati ya 26 ndetse na 46 ubu bushakashatsi
bwatangiye mu mwaka wa 1991 nyuma y’imyaka umunani aba bashakashatsi babonye ko
abagore bafata ibishyimbo cyangwa imiteja byibura kabiri mu cyumweru 24% ari bo babaga
badashobora kwandura kanseri y’umutima biruta abagore babifata rimwe mu kwezi.
Kurya ibishyimbo bituma ubiriye agira ibiro bigereranije, bigabanya Girikoze (Glucose) iri mu
maraso, insurini (insuline), koresiterori (cholesterol) kandi bikagabanya ingaruka za diyabeti ku
bamaze kuyirwara.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 56
Akamaro k’igitunguru cya onyo
Ni ngombwa gukoresha igitunguru cya onyo kugira ngo cyongere mu maraso umunyu ngugu wa
potasiyumu na sodiyumu (usa na wa wundi utekwa). Icyo gitunguru gifasha umuntu guhorana
isura ikeye yo mu maso, kikarwanya n’iminkanyari mu gahanga kimwe n’ibindi byose bisharira,
kikarwanya uburwayi butera kubyimbagana kandi kikarwanya imyuka myinshi yo mu nda,
n’indwara itera amazi menshi yuzura inda bikomotse ku kubyimbagana kw’inyama zo mu nda
nk’umwijima (ascite). Icyo gitunguru ni ingenzi mu kugabanya umurenda wa albumine,
gikoresha neza akanyama ka prostate, kamwe mu dushinzwe kugenzura no gutunganya
iby’imyororokere y’umugabo, gikoresha neza inyama z’urwungano rwose rw’inkari kandi
kigatuma umuntu yihagarika neza. Muri rusange ni ugukoresha igitunguru 1 cyangwa 2 ku
munsi.
Kugikuramo umutobe babanje kugicanira mu mazi (décoction) :
Koza neza ibitunguru 3, kubikatakatamo ibice 4 buri gitunguru, kubishyira mu isafuriya
ukongeramo litiro 1 y’amazi. Gucana iminota 10, kubisya ukoresheje icyuma cyabigenewe
(passoir) cyangwa ukabisekura. Kunywa uko ugiye ubishaka, ukabimara mu gihe cy’amasaha 24,
wongeyemo indimu nkeya.
Nyuma yo kurangiza kugikoresha muri gahunda yo gukura uburozi n’imyanda mu mubiri, ni
ngombwa kongera kondora umubiri wifashishije gahunda y’imikoreshereze y’igi n’indimu
nk’uko tubisanga muri aka gatabo (reba hejuru).
Igitunguru cya onyo gifite akamaro kenshi cyane :
 ikize kuri vitamini A, B, C, na E n’imyunyu myinshi harimo kolore, manyeziyumu, sodiyumu,

fosifori, silise, kalisiyumu, potasiyumu, ubutare, umwuka ukarishye wa lakirimojeni, n’ibindi.
 ivura indwara nyinshi, ituma umuntu yihagarika neza, ivura indwara ziterwa no kubura vitamini
C (scorbut), inzoka zo mu nda, rubagimpande, kandi yoroshya uruhu ntirukanyarare.
 isubiza ubuyanja mu mubiri,
 icubya indwara zo mu bihaha,
 yongerera imbaraga inyama zishinzwe kunoza ibyokurya n’impyiko,

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 57
 irwanya impatwe n’ubushobozi buke cyangwa bwa ntabwo mu mibonano mpuzabitsina ku
bashakanye, ku bagabo yongera imbaraga kandi igakiza kamwe mu tunyama dushinzwe
gutunganya ubushobozi mu by’imyororokere (prostate),
 ikomeza amaso akorana imbaraga nke n’ubwonko,
 isohora inzoka zo mu nda kandi irwanya indwara yo kubura ibitotsi.
 Kuyirya ari mbisi cyangwa umutobe wayo bayivanze n’ubuki, bikiza indwara nyinshi zo mu
muhogo, izo mu yindi myanya y’ubuhumekero, iz’igifu, izo mu mara, iz’impyiko, izo mu
bwonko, iz’amagufwa ndetse n’uruhu, izo mu mazuru, iz’uduheha tw’umwuka mu bihaha, ku
ndwara ya diphtérie ni ukuyikoresha hamwe n’indimu, ni umuti wa asima, amarira ahora yizana
(pleurésie), igituntu cyo mu bihaha (tuberculose pulmonaire ou phtisie), ururenda rwinshi mu
myanya y’imyorohera, ni ukuvuga nko mu mazuru (mucosités), uburibwe bwo mu gifu n’ubwo
mu nda, kwituma impatwe, ububyimbe bwatewe n’amazi asa na serumu yo mu maraso
yirundanyirije mu bice runaka by’umubiri bushobora gufatira mu birenge bitewe n’uburwayi
bw’umutima, umwijima cyangwa impyiko n’ibindi (hydropisie), uwo muti urwanya amashyira
yo mu bisebe cyangwa mu bibyimba n’ahandi (suppurations), ugakiza ibisebe byo mu gifu,
ibisebe bisanzwe n’ububyimbagane ubwo ari bwo bwose.
 Igitunguru gitetse ndetse n’umutobe wacyo ni imiti y’agatangaza y’impyiko, no mu burwayi
bwose bwo mu myanya y’ubuhumekero.
 Ku gifu, umwijima n’amara, nta muti wabona usumba umutobe w’igitunguru, uvanze
n’uw’itunda rya pomme n’indimu.
 Iyo umuntu arwaye rubagimpande awukoresha akuba ahamubabaza (cyane cyane igitunguru gisa
n’irosa : ibara ry’umutuku ujya kuvanga n’umuhondo).
 Ibitonyanga byayo mu mazuru bikiza kandi ibicurane na grippe (gisore).
 Iyo uwo mutobe uvanze n’utuzi n’ubuki, ukora ibitangaza mu gukiza inkorora.
 Ibitonyanga bike by’amazi ya onyo itetse bigashyirwa mu ipamba ukayinjiza mu matwi
birwanya uburibwe ku muntu urwaye umuhaha.
 Niba ari uburibwe bwo mu matwi gusa, watonyangiriza ayo mazi ya onyo itetse mu gutwi.
 Utuyiko dutatu cyangwa tune duto, kudufata ku manywa, ni urukingo rw’indwara y’igicuri.
 Iyo onyo isizwe ku kibyimba gishya vuba.
 Iyo bayikase neza nk’uko bigaragara ku ifoto iri aha hasi, igahambirirwa mu irugu, ivura
imyuna.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 58
 Igitunguru cya onyo kandi, mu gitabo La santé par les plantes, p. 209, baratubwira ko ari
icyamamare cyane kubera ubushobozi bwayo mu gukiza indwara nyinshi, tukaba twazivuze
hejuru.
Rwanda : Sobanukirwa n’imiterere y’ikiribwa cy’inyama n’ingaruka zazo ku buzima

Posted on 23 May 2012. Tags: Rwanda advice, Rwanda Health, Rwanda meat, Rwanda
problems
Abantu benshi usanga bakunda ikiribwa cy’inyama haba mu ubuzima busanzwe mu minsi
mikuru, mu kwakira abashyitsi b’imena, mu gusangira n’inshuti mu bubari n’ahandi.
Mu minsi mikuru buri gihe ahari, aho bagaburira abantu, iyo bateguye ko abantu bari
bwigaburire, hamwe na hamwe usanga inyama bazishyiriyeho uburinzi bukomeye kugira ngo
abakunzi bazo batiha nyinshi bagacura abandi.
Igihe akadahingwa kabuze mu birori rero ntirirema, ubwo iyo hagize uvuga ati aya meza ateguye
neza ariko hari ikibura buri wese aragikeka. N’ubwo abantu benshi bakunda inyama, si ko bose
bazi ibibazo by’ubuzima zishobora gutera mu gihe barengeje urugero. Buri wese afite

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 59
uburenganzira bwo kurya cyangwa kutarya inyama, ariko ni ngombwa ko buri wese amenya
ingaruka zo guhitamo kwe.
Twagerageje rero kubegerera impuguke mu mirire ndetse tunacukumbura mu bitabo bimwe na
bimwe kugira ngo tubagezeho ibyiza n’ibibi by’inyama.
Inyama zirakize ku nyubakamubiri, ubutare, urugimbu ndetse na vitamini zimwe na zimwe.
Inyubakamubiri zazo zituma ingirangingo n’ingirabika bikura neza. Umuntu w’ingimbi
n’umwangavu bakagombye kurya amagarama 250 y’inyama buri munsi kugira ngo bibafashe mu
mikurire yabo.
Ariko kandi bitewe n’ingaruka ku buzima inyama zigira, izi nyubakamubiri zishobora kuboneka
no mu bindi turya buri munsi (ibishyimbo, amashaza, amata afashwe mu rugero, amagi afashwe
mu rugero, avoka, ibinyampeke,ubunyobwa, imbuto z’ibihwagari, soya, lentiye, n’ibindi). Si
ngombwa rero kwihata inyama.
Nubwo kurya inyama muri rusange biba intandaro y’ibibazo byinshi by’ubuzima, inyama ziriwe
zokejwe (brochette) zigira ingaruka ku buzima kurenza izindi nyama.
Inama ni uko niba wiyemeje kwihanganira ingaruka ziva ku nyama byaba byiza uhisemo inyama
zitetse mu mazi kuruta izitetswe mu mavuta cyangwa zokeje.
Ubushakashatsi bwerekanye ko kurya ikilo 1 cy’inyama zokeje, harimo uburozi bwa benzopirene
bushobora kuboneka mu masegereti 600 y’itabi. Aha bashakaga kwerekana ibibazo by’ubuzima
inyama zokeje ziteza.
Twegereye abantu bakunda akaboga kokeje ndetse n’agatama batatwemereye gutangaza amazina
yabo dore ko ari uburenganzira bwabo, badutangariza ko ibi byasa n’ukuri.
Mu bantu 15 twaganiriye, 10 muri bo barwaye umwijima birumvikana ko agatama nako
kabigizemo uruhare. Abo banmtu kandi bose bigeze kurwara goutte ariko batubwiye ko bivuje
bagakira.
Batubwiye ko abaganga babahitiyemo kurya ifi cyangwa inkoko, ariko byo ntibabiha agaciro
kubera igiciro cyabyo kihagazeho.
Nk’uko twumvise rero akaboga ni ngombwa kararyoha ariko tukarye tunibuka kwegera muganga
ngo aturebere uko duhagaze, dore ko afite inama nyinshi yaduha ndetse byaba ngombwa
akatwandikira imiti yoroshya cyangwa igakiza ibyo duhurira nabyo mu kurenza urugero
rw’amafunguro umubiri ukeneye kwakira.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 60
Inyama zitukura zikwiye kwitonderwa
Inyama zitukura ni izo kwitonderwa, kuko aNubwo zifite abakunzi batari bake hirya no hino
ku Isi, inyama zitukura zigira ingaruka zitandukanye ku buzima nk’uko ubushakashatsi
butandukanye bugaragaza ko iyo ziriwe ku bwinshi mu bihe bitandukanye bishobora kugira
ingaruka zitandukanye ku muntu. Ni kimwe mu bitera indwara ya diyabeti cyane cyane ko iyo
umutu azirya akarenza amagarama 100 ku munsi. Ubushakashatsi bwerekana ko 20%
by’abarenza igipimo twavuze haruguru, biyongerera ibyago byo kurwara diyabeti.
Ubushakashatsi bwakozwe n’impuguke zo muri Kaminuza ya Harvard School of Public

Health muri Leta zunze z’Amerika bugaragaza ko inyama zitukura zahinduwe (la viande
transformée) atari zo zigira ingaruka ku buzima gusa, kuko n’izidahinduye zigira ingaruka.
Abashakashatsi batandukanye bagaragaza ko kurya inyama ku buryo burengeje urugero bigira

ingaruka ku buzima bw’umuntu.
Zimwe muri izo ngaruka zirimo kuribwa mu ngingo, kurwara indwara zitandukanye
zirimo kanseri n’izindi.
Ikigo cy’Abanyamerika gikora ubushakashatsi ku ndwara ya Kanseri "American Institute for
Cancer Research" cyatangaje ko kurya inyama zitukura nyinshi bishobora gukururira umuntu
kanseri harimo nk’ifata mu mara, mu muhogo, ibihaha, urwagashya, no mu myanya myibarukiro
y’abagore.
Ibi biri muri raporo yabo bise "Food, Nutrition, Physical Activity, and the Prevention of
Cancer : a Global Perspective" aho bagaragaza ko inyama zitukura kandi zishobora kuba
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 61
intandaro y’uburwayi bw’umutima n’indwara zifata imiyoboro y’amaraso, tutibagiwe diyabete
yo mu bwoko bwa kabiri.
Bakomeza bavuga ko umuntu muzima, (udafite ikibazo na kimwe cy’uburwayi mu mubiri we)
byaba byiza ariye munsi ya garama 500 cyangwa inusu (1/2kg) cy’inyama zitukura mu
cyumweru.
Barangiza bavuga ko umuntu ukora siporo umubiri we ishobora kwihanganira izi ngaruka
kurusha umuntu utayikora.
\Urubuga rwa interneti http://fr.news.yahoo.com/santé / ruvuga ko iyo umuntu arya cyane

inyama zitukura ni ukuvuga iz’inka, ihene, intama, ingurube… akarenza igipimo cy’amagarama
100 ku munsi,aba afite ibyago byinshi byo kwakwandura diyabeti. Ubu bushakashatsi
bwerekana ko abantu 440.000, harimo abagabo 37000 bari hagati y’imyaka 20 n’imyaka
30, n’abagore 70.000 bari hagati y’imyaka 28 n’imyaka 30 muri Leta Zunze Ubumwe
z’Amerika, banduye diyabeti mu mwaka wa 2009, imwe mpamvu yabiteye
ikaba ari ukurya buri munsi inyama zitukura.
Umwe mu baganga bo muri Leta Zunze Ubumwe z’Amerika uzwi ku izina rya Frank Hu, akaba
n’umuhanga w’indwara ya diyabeti agaruka ku bwoko 2 bw’iyi ndwara:
ubwoko bwa mbere bukunze gufata abana bakiri bato cyangwa se bakanayivukana.
Naho iy’ubwoko bwa kabiri ikaba ikunze gufata abantu bakuze ikaba kandi irangwa no kugira
isukali nyinshi mu maraso. Niho ahera agira inama bayirwaye, kwirinda inyama zitukura uwo
binaniye akirinda kurenza amagarama 50 yazo kandi nabwo ntibazirye buri munsi, kuko
aribyo bitera umubyibuho cyane, ugasanga ibinure biba byinshi mu mubiri w’umuntu, nabyo ari
bibi cyane ku muntu urwaye diyabeti.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 62
Si diyabeti gusa kurya zitukura bitera kuba ahubwo n’indwara ya gute (goute).
Iyi ndwara ya diyabeti iyo yamaze gufata umuntu, akenshi na kenshi ihungabanya n’imyanya
y’ubuhumekero, umutima, ibihaha n’indi myanya, ku buryo umuntu atayirwara yonyine. Inama
abakunda kurya inyama zitukura bagirwa, ni ukuzireka cyangwa bakazigabanya cyane ahubwo
bakibanda ku kurya kenshi ibinyampeke aribyo: umuceli, ibigori cyangwa se bakarya
ibinyamafufu uburisho bukaba imboga izo arizo zose hanyuma bakarenzaho imbuto. Mu gihe
umuntu ashaka inyama ibyiza ni ugufata inyama z’umweru arizo inkoko, inkwavu n’amafi kuko
arizo zitera ingaruka mbi ku rugero rwo hasi kandi abantu batari bake byarabananiye kuzireka
kabone nubwo aribyo byiza.
Ibijumba byokeje ( Inyotse )

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 63
Mukagahizi Rose
Ubusanzwe ibijumba ni ibyo kurya bitera imbaraga. Iyo byokeje bigira akarusho mu
kugirira neza umubiri w’umuntu kuko intungamubiri zose ziba ntaho zagiye. Ubundi
zigenda igihe cyahaswe kibazurwa cyane ku gishishwa cy’inyuma. Impuguke mu
mbonezamirire Mukankusi Sophia agira inama ababihata ko nibura bajya babiharura.
Ibijumba byiganjemo intungabuzima ( nutriments ) zitera imbaraga ariko biba byiza
kubyuzuzanya n’ibinyampeke ndetse n’ibinyamisogwe. Nk’uko Mukankusi Sophie akomeza
abivuga, ibijumba ngo bifite n’ibirinda indwara nka vitamine C ndetse hejuru y’ibyo ibijumba
ngo bigira n’imyunyu. Ku byotsa cyangwa kubiteka maganda bituma bidatakaza intungamubiri
nyinshi. Ni byiza kurushaho kudahorera ibijumba kuko bikennye cyane mu byubaka umubiri no
mu zindi ntungabuzima. Rimwe na rimwe byarishwa ibikomoka ku nyamaswa.
Ibirayi bifatiye runini umubiri w'umuntu

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 64
Kapiteni Alexis
Nk\'uko bitangazwa n’impuguke mu biribwa, buri mwaka nibura buri muntu arya ikigereranyo
cy’ibiro 94 by’ibirayi. Ibirayi bikaba ari kimwe mu biribwa bikundwa cyane haba muri Afurika,
ariko cyane cyane mu Burayi.
Usibye kuba ibirayi biryoha ku rurimi bitewe n’uburyo byateguwe, bikungahaye
ku ntungamubiri nyinshi umubiri w’umuntu ukenera. Bimwe mu bigize ibirayi harimo amafufu
kandi bikaba bishobora kurimbwa nk’imboga. Mu bushakashatsi bwakozwe n’ikinyamakuru
cyitwa Food Today cyandika ku mirire, kivuga ko mu Burayi bwo hagati no mu burasirazuba
bakunda cyane kurya ibirayi. Imboga zikomoka ku birayi zifite vitamin C. Kuri iyi ngingo,
nkuko bivugwa n’ubwo bushakashatsi, ikirayi kimwe gitogosheje kiba gifite mg 10 za vitamin C,
zingana na 1/8 cya vitamin C zikenewe buri munsi n’umuntu mukuru. Nubwo iyi vitamini C
iboneka mu birayi, itari nyinshi nkiboneka mu mbuto, ntibibuje ko ari ingirakamaro ku muntu.
Ariko uko imbuto y’ibirayi yagiye ivugurwa, ni nako iyo vitamin C iboneka mu birayi nayo
igenda izamuka. Na none, nubwo ngo vitamin C igenda igabanuka uko ibiribwa bifite bigenda
bikubitwa n’umuriro, ku birayi ho siko ngo bimera, kuko niyo bihiye bikomeza kugira iyo
vitamini. Ahubwo ngo iyo ibirayi byamaze gushya, bibonekamo vitamin B n’imyunyu ngugu
itandukanye harimo potaziyumu, manyeziyumu na feri.
Ibirayi bigira intungamubiri za ngombwa, nka za vitamine C na B6 n’indi myunyu. Ariko na

none vitamine nyinshi zibera mu gishishwa cy’ibirayi, rero iyo uri guhata ujye ujyerajyeza
kuvanaho igishishwa gito naho ubundi intungamubiri zose zigira muri icyo gishishwa. Cyangwa
ukaba wateka ibyo birayi utabihase ukabihata bihiye.
Ibinyampeke ntibikwiye kwirengagizwa mu mirire

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 65
Mukagahizi Rose
Ibinyampeke ni bimwe mu biribwa bikunzwe cyane ku isi. Bigira ibyubakumubiri byiganjemo
fibure igira uruhare rwo koroshya igogorwa mu rura runini ndetse no mu rura ruto. Ni
amafunguro afasha ubwonko bw’umwana kurushaho gukora neza.
Ibinyampeke biboneka mu Rwanda harimo amasaka, ibigori, umuceri, ingano n’uburo.
Ibinyampeke bifite ibitera imbaraga (glucides) byinshi ndetse n’ibyubakumubiri biringaniye .
Kubera ko bitihagije mu gutunga umubiri, niyo mpamvu bikeneye ibinyamisogwe cyangwa
ibikomoka ku nyamaswa kugira ngo byuzuzanye. Gusimbuza umutsima w’amasaka ubugari
buva mu myumbati kandi uwamasaka uwurusha ku buryo budasubirwaho ibitunga umubiri ni
ibintu bibabaje. Na none kandi, kurya ibirayi mu mwanya w’ibigori, bituma abaturage babona
ibyubakumubiri bike ari mu bwinshi ndetse no mu kamaro. Ibyo bikiyongeraho kunywa icyayi
mu mwanya w’igikoma! Byongeye kandi, Abanyarwanda benshi baretse igikoma kugira ngo
benge ibigage kandi bikennye cyane mu ntungamubiri kurusha amasaka ndetse bikaba birangaza
abantu igihe bapimye.
Ku bantu bakoresha ibinyampeke biturutse mu ruganda cyangwa ifu yabyo, bagomba kwitondera
guhora barya umuceri cyangwa umugati, kuko biba byatakaje mu ruganda za vitamine zituma
umubiri ushobora neza isukari ibikomokaho. Abahorera umuceri buri gihe bashobora gufatwa
n’indwara yitwa Beriberi.
Birakwiye ko Abanyarwanda bagaruka ku muco wabo wo gukoresha neza ibinyampeke mu

bitunga umubiri kandi bagashaka ubundi buryo bushya bwabafasha gukoresha neza kurushaho
ibinyampeke biboneka mu Rwanda mu ifunguro ryabo rya buri munsi.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 66
Teka neza urye ibiryoshye : Amahundo ku bishyimbo
Impengeri
Impengeri ni amasaka ageretse ku bishyimbo. Aha, Impengeri zishobora gutekwa ku bishyimbo
cyangwa ku mashaza yumye. Kugira ngo zishye neza, ibyiza ni ukubanza gutumbika amasaka
igihe kitari munsi y’amasaha atatu.
Imishari mu myaka
Icyo gihe hakenerwa ibishyimbo cyangwa amashaza, ibigori, amazi n’umunyu. Umuntu ushaka
guteka imishari ategura ibishyimbo cyangwa amashaza, ibigori, amazi n’umunyu. Abanza
gutumbika mu mazi ibigori byumye amasaha nibura 12. Nyuma ishyirwa mu nkono ikarengezwa
amazi. Gucanira kugeza igihe bipfunyurukiye no kongeramo ibishyimbo. Gucanira kugeza
bihiye. Bene iryo gaburo, rishobora guherezwa rishyushye cyangwa rikonje. Twibutse ko
imishari ishobora kotswa ariko yabanje gutumbikwa mu mazi.
Inkamure
Inkamure ni igikoma k’ibigori bibisi. Kuyitegura hakenerwa ibigori bibisi, amazi, isukari
cyangwa ubuki. Nyuma, uteka abanza guhungura ibigori bibisi, akabisekura. Kubivanga
n’amazi. Akurikizaho gufata akayunguruzo no gukamurira mu gasafuriya kozanyijwe isuku.
Aha, utegura iryo funguro ashobora no gukaraba neza agakamuza intoki. Gushyira ku muriro
kandi iyo nkamure igacaniranwa isukari cyangwa ubuki. Kubivanaho bimaze kubira no
kuyinywa igishyushye. Igihe ari nta sukari ihari, mu mwanya w’amazi hakoreshwa umutobe.
Ibigori mu bunyobwa
Ibyangombwa bikenewe ni ibigori bibisi n’ubunyobwa. Aha, uteka abanza guhungura ibigori,
agasekura intete. Kuvanga iyo nombe n’ikinyiga cy’ubunyobwa bukaranze. Kuvanga n’umunyu
bityo bigakora inombe imwe. Umuntu ashobora no kubishyira ku rukoma cyangwa ikindi kintu
akabikoramo uruboho. Guhambira neza ukarambika mu isafuriya iri ku ziko. Kurekera isafuriya
ku ziko inombe igashya. Kubihereza ari akazuyazi.
Umutsima w’uburo
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 67
Kuvuga umutsima w’uburo ntaho bitaniye nuko bavuga iyindi mitsima yose. Hakenerwa amazi
n’ifu y’uburo. Hakurikiraho gushyira ku ziko inkono irimo amazi. Gucanira kugeza igihe
aseruriye. Kuminjiramo agafu kugira ngo aserure hose hanyuma umuntu akadahanura.
Gusukamo ifu yateganijwe no kuwuvuga kugeza igihe uhiriye. Aha, twibutse ko amafu amwe
n’amwe ashobora kuvangwa mu ikorwa ry’umutsima.
umuceri
Umuceri ni kimwe mu mafunguro agiye afite akamaro mu mubiri wacu ku bijyanye no

gutanga ingufu umuceri ukaba utanga 20% ku isis .umuceri rero ukaba woroshye guteka
ndetse uagatekanwa nandi mafunguro atandukanye .
Mu byo ifasha umubiri bitewe n’akamaro uwufitiye:
1. Utanga imbaraga ku muntu uwurya
2. Umuceri wijimye (riz brun )ufasha kwirinda indwara zimwe na zimwe nk’iz’umutima diyabeti
umubyibuho ukabije ndetse n’ubwoko butandukanye bwa za kanseri.
3. Umuceri ufasha kwirinda imikorere mibi y’amara . umuceri wumukije ifarini y’umuceri
ndetse n’amazi y’umuceri uhiye ukaba ufasha ku bana bato barwaye impiswi.
Urubuga rwa doctissimo.fr rukomeza ruvuga ko umuceri ugira intungamubiri zikubiyemo

poroteyini (proteine) ndetse na guruside (glucide) umuceri rero ukaba ufasha uwuriye kugira
ibiro biri ku rugero.
Abahanga mu by’ imirire bavuga ko ari byiza kurya amafunguro arimo guruside ku ijanisha rya
50%, bakavuga ko umuceri ari byiza kuwufatisha andi mafunguro cyane nk’imboga. Aba
bahanga barangiza batanga inama ku bantu ko bakwiriye kwirinda kurya umuceri mwinshi cyane

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 68
buri gihe kugira ngo ingorane zo kurya umuceri mwinshi zitabageraho nko gushishuka mu
biganza ndetse no mu birenge.
NTEGEREJIMANA Theogene
Shared publicly - May 6, 2014
#Water
65 HEALTHY BENEFIT OF DRINKING WATER! I have collected almost all healthy benefits
of drinking water using differents books, differents internet website and my knowledge as
reference. The 65 healthy drinking of water are the following:
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you
think, focus and concentrate better and be more alert. As an added bonus, your energy levels are
also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your
tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises
your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of
kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth.
Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents
constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 69
feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and
other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains
too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more
elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and
be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper
than that high sugar and fat-filled latte!
Also
The benefits of drinking water have been much discussed in the media. Water helps keep you
hydrated, which is important because every single cell in your body needs it in order to absorb
nutrients and expel waste products. But what are some of the less well known benefits of
drinking water?
11) Drinking Water Keeps You Young

Drinking plenty of water is great for your skin. If you don't drink enough water, you'll suffer
from dry skin, and you'll be likely to use more creams and lotions to moisturize. However,
creams and lotions don't strike at the root of the problem. Drinking plenty of water keeps your
skin moisturized and reduces the appearance of fine lines and wrinkles.
If you don't drink enough water, your body will try to retain it in order to conserve resources.
This retention makes your skin puffy and can even lead to bloating.
12) Drinking Water Helps You Lose Weight

There's a reason why most diets and fitness programs ask you to drink a lot of water. One of the
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 70
benefits of drinking water is that it helps you lose weight.
Water suppresses your appetite, so you don't eat as much. Drinking plenty of water also prevents
fluid retention, because your body won't try to retain water if it's getting enough.
Drinking water also helps your body burn stored fat. If you're not drinking enough water, your
liver will be forced to help your kidneys detoxify your body. When you drink plenty of water,
your kidneys don't need any extra help, so your liver will be able to metabolize stored fat more
efficiently. Drinking water flushes toxins from your body and prevents constipation.
13) Drinking Water Helps You Build Muscle

Another benefit of drinking water is that it makes your muscles stronger. That's because water
carries oxygen to the cells of your body, including those of your muscles. Drinking plenty of
water enables your muscles to work harder and longer before they feel tired, and this can help
you build muscle.
14) Drinking Water Makes You Smarter

Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to
function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen
it needs. Drinking eight to ten cups of water per day can improve your levels of cognitive
performance by as much as 30%!
Drinking plenty of water also supports nerve function. It ensures that your body's electrolyte
levels remain high enough to allow your nerves to relay messages to and from the brain in the
way they were meant to.
15) Drinking Water Is Good for Your Joints

One of the lesser known benefits of drinking water is that it helps keep your joints strong,
healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that
your movements are smooth and pain free.
16) Weight loss

Water is one of the best tools for weight loss, first of all because it often replaces high-calorie
drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 71
great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty.
Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.
17) Heart healthy

Drinking a good amount of water could lower your risks of a heart attack. A six-year study
published in the May 1, 2002 American Journal of Epidemiology found that those who drink
more than 5 glasses of water a day were 41% less likely to die from a heart attack during the
study period than those who drank less than two glasses.
18) Energy
Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as
little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and
this can lead to fatigue, muscle weakness, dizziness and other symptoms.
19) Headache cure

Another symptom of dehydration is headaches. In fact, often when we have headaches it’s
simply a matter of not drinking enough water. There are lots of other causes of headaches of
course, but dehydration is a common one.
20) Healthy skin

Drinking water can clear up your skin and people often report a healthy glow after drinking
water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of
water can have good effects on your skin.
21) Digestive problems

Our digestive systems need a good amount of water to digest food properly. Often water can help
cure stomach acid problems, and water along with fiber can cure constipation (often a result of
dehydration).
22) Cleansing
Water is used by the body to help flush out toxins and waste products from the body.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 72
23) Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been
found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk
of bladder cancer by 50% and potentially reduce the risk of breast cancer.
24) Better exercise

Being dehydrated can severely hamper your athletic activities, slowing you down and making it
harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and
after exercise.
25. It boosts metabolism: Trying to lose weight? Drinking water can boost your body's ability to
burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that
drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women.
The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.
Studies also suggest that drinking one or two glasses of water before a meal can fill you up so
you naturally eat less, says Andrea N. Giancoli, MPH, RD spokesperson for The Academy of
Nutrition and Dietetics. Plus, even mild dehydration will slow down metabolism by as much as 3
percent.
RELATED: The 20 Worst Drinks for Your Body
26. It safeguards your heart: Speaking of essential for life…drinking a good amount of water
could lower your risk of a heart attack. A six-year study published in the American Journal of
Epidemiology found that people who drank more than five glasses of water a day were 41
percent less likely to die from a heart attack during the study period than those who drank less
than two glasses. Bonus: Drinking all that water may reduce cancer risk as well. Research shows
that staying hydrated can reduce risk of colon cancer by 45 percent, bladder cancer by 50
percent, and possibly reduce breast cancer risk too.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 73
27. It prevents headaches: The most debilitating kind as well: Migraines. In one study published
in the journal Neurology, scientists recruited migraine sufferers and divided them into two
groups: one took a placebo, the others were told to drink 1.5 liters of water (about six cups) in
addition to their usual daily intake. At the end of two weeks, the water group had experienced 21
fewer hours of pain than those in the placebo group, as well as a decrease in pain intensity.
28. It boosts brainpower: Your brain needs a lot of oxygen to function at optimum levels, so
drinking plenty of water ensures that it's getting all it needs. In fact, drinking eight to 10 cups of
water per day can improve your levels of cognitive performance by as much as 30 percent.
The door swings both ways: Research shows that a dehydration level of just 1 percent of your
body weight reduces thinking functions, so staying well-hydrated is super important for your
mental performance.
29. It makes you rich: Making water your go-to drink saves a lot of money in the long run. Even
though 60 percent of the U.S. population buys bottled water, it's still cheaper, on average, than
juices, sodas, and Starbucks- especially when you buy it by the case. What's even cheaper:
buying a filter and drinking water out of the tap. To put it in perspective, replacing your daily can
of soda at lunch with a free-from-the-tap glass of water (or water cooler if you have access to
one) can save you about $180 a year.
30) Water as a Solvent:

Water is the fundamental solvent for all biochemical processes in our bodies. Because water is
highly polar (has an unequal distribution of charge), it is an excellent solvent for other charged
and polar molecules. Hemoglobin, carbonates, various proteins, and many other molecules in
the body use water as a solvent.
Despite the fact that water is something that has no taste, we still love it! Who doesn’t relish the
feeling of a cool drink of water on a sweltering hot day?
Approximately 70% of our body’s mass is made of water and according to a number of doctors,
drinking a total of eight glasses of water a day fulfils the necessary requirement of this liquid our
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 74
body demands.
For a long time now, I have been searching regarding the benefits associated with water. Finally,
after reviewing countless websites, I have compiled a list, highlighting the advantages of
drinking water that can surely help you in living a healthy life.
31) Water is the only liquid on Earth that safely reduces weight. It removes the by-products of fat
and keeps you fresh and healthy. Drinking water regularly, suppresses your appetite to a great
extent and limits your food intake. Another distinct feature of water is that it literally contains no
calories, hence, contributing significantly to weight loss
32) Do you want to look younger? Problem solved! Just drink lots of water every day! Water is a
perfect replacement for your expensive ageing treatments. It moisturises your skin and keeps it
fresh and glistening thereby enhancing its overall appeal. In addition, it helps maintain the
elasticity and suppleness of the skin and prevents dryness by detoxifying the skin. Hence, one
should strictly avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee,
tea) and alcohol
33) Drinking enough water can also combat skin disorders such as eczema, psoriasis, dry skin,
wrinkles and spots
34) Water is an essential component required for the effective working of our body since body
parts including our brain and the various tissues are mostly composed of water. Considering this,
water can significantly improve our ability to think and make us energetic too.
35) Water removes toxins and most of the waste products from our body contributing to a
healthy quality of life. If our body lacks water then our heart has to make an extra effort to pump
fresh oxygenated blood to our organs causing severe health issues
36) A study conducted in the Loma Linda university in California, involving 20 men and woman
in the age range of 38 to 100 years, concluded that those who drank enough water throughout the
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 75
day were less likely to have a heart attack (41% in women and 54% in men). Hence, it can be
suggested that if you substitute water with milk, tea, coffee or other beverages then you will have
increased chances of incurring a heart attack, with a precise rate of 50% in women and 46% in
men.
37) Water helps to relieve headaches and back pain. Although there are many reasons that
contribute to headaches, dehydration is one of the most common ones
38) Regular intake of water increases your metabolic rate and improves your digestive system. If
you are constipated, try drinking more water - it can work wonders!
39) Drinking plenty of water helps fight against the flu and other ailments like kidney stones.
Water, along with lemon or lemon juice is often used to overcome respiratory diseases, intestinal
problems, rheumatism and arthritis. On the whole, water plays a fundamental role in
strengthening your immune system
40) Research suggests that drinking substantial amounts of water is likely to reduce the risks of
bladder and colon cancer. This is because water has the ability to dilute the concentration of
cancer-causing agents in the urine and reduce the time they take to come in contact with the
bladder lining
41) The human body needs a neutral Ph 7 range in order to function properly. Drinking enough
water throughout the day helps maintain this balance.
Given that dehydration, “the excessive loss of body fluid” can be a major source of aggravating
one’s health, it seems obvious that drinking sufficient water is of utmost importance for a healthy
lifestyle. Water determines the effective functioning of the body and a healthier body means a
happier life!
So, if you haven’t already, go to the nearest water cooler and pour yourself a large glass of water;
repeat this practice eight times a day for best results!
42. Water as a Transporter:

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 76
Once a substance is dissolved in water, water becomes very important for transporting it
throughout the body. Blood, which is 83 percent water, transports oxygen, CO2, nutrients, waste
products, and more from cell to cell. Urine is also mostly water. Another very important
transporter, urine removes waste products from the body. If we don't get enough water and can't
produce enough urine, toxic levels of wastes build up in the body and we can become very sick
or even die.
43. Protection:
Water is needed for protection as well. It keeps your mouth moist and washes away dirt and
grim on your eyes. Water even lubricates our joints, keeping them from getting stiff and making
sure motion is smooth.
44. Chemical Reactant:
As a chemical reactant, water is involved in many processes and pathways of the body. We use
it to digest food in the gastrointestinal tract, to access stored energy for muscles and organs, and
for countless other reactions. Next, we will examine one of these reactions in detail and see how
water helps regulate pH in the body.
45. pH regulation:
Our bodies must maintain a very specific pH level of 7.4. pH values less than 6.9 and greater
than 7.6 are life threatening so it is essential that we have ways to keep pH from deviating too far
from normal. Water is a reactant in a very important reaction that maintains pH at 7.4.
This reaction takes place in the blood:

CO2 + H20 <==> H2CO3 <==> H+ + HCO3-
Can you see water's role? If pH is too high (too few H+ ions), water reacts with carbon dioxide
to create more H+ ions, lowering the pH. A pH lower than 7.4 shifts the above reaction to the
left, using up H+ ions, creating CO2 and H2O and raising pH. It is important that this reaction
go back and forth to maintain equilibrium.
46. Electrolyte Balance:

Water is very important in maintaining electrolyte balance within our bodies. Electrolytes are
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 77
charged ions (such as Na+ or Cl-) which must be kept at certain levels to maintain the proper
amount of water in our cells. Electrolytes transmit all sorts of information to our brains in the
form of nerve impulses and are important in muscular activity as well. To maintain electrolytes
at the proper level in our cells, water flows in and out of the cell to make sure that these ions
remain in balance.
47. Temperature Regulation:

In our homes, the air conditioner keeps things cool. But how does our body stay cool? Well, we
actually have our own natural air conditioning system. Bet you can guess what it is...
That's right, water! The most important way water regulates our body temperature is through
sweat. Our normal body temperature is 98.6 degrees Fahrenheit. When you go outside in the
sun, you'll probably begin to sweat in no time, especially if you're active. But why does the body
need to sweat? Sweat is a way for the body to cool itself down. When we sweat, it evaporates
on our skin, drawing heat away from the body and cooling us down.
48. Exercise and Water:

When we exercise, water loss through sweat can reach 1-2L per hour! If you are exercising in
warm weather, water should be replenished every 15 minutes in order to keep muscles strong and
body temperature down. This is especially crucial for long endurance events, which is why
cyclists (who strip away every unnecessary ounce of equipment) still carry water with them.
Water is vital in delivering oxygen to muscles and helps the body perform physical labor more
efficiently. Here are some graphs showing the effects of fluid replacement during exercise. Can
you guess which lines represent the people who were given water and which represent those who
went without it?
49. Water keeps you young – Drinking plenty of water keeps your skin moisturized and reduces
the appearance of fine lines and wrinkles.
49. Drinking water is good for your joints - Your joints need moisture in order to remain strong
and flexible so that your movements are smooth and pain free.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 78
50. Water makes you smarter – Water increases your cognitive function. Your brain needs a lot
of oxygen in order to function at optimal levels.
51. Water protects your heart – It may sound crazy, but drinking a large amount of water
could possibly help prevent heart attacks.
52. You can lose weight from drinking water - Water suppresses your appetite, so you don’t eat
as much. Drinking plenty of water also prevents fluid retention.
53.Drinking water keeps you alert – Dehydration is a huge cause of fatigue. By drinking water
you will be more alert and active during the day.
We’ve all heard since we were kids that you need to drink water to keep your body hydrated, but
did you know there are additional health benefits to drinking clean water everyday beyond
simply quenching your thirst?
Our bodies use up large amounts of water everyday, even if we’re not doing any heavy physical
activity. Making sure to replenish that water loss is essential to maintaining good physical health.
Whether you’ve considered the following or not, here are some ways that water aids your body
everyday:
54. Muscle Energy

While it’s imperative to be well hydrated before and during exercise, your muscles need water
everyday to stay in good condition. Lack of fluids can deplete your muscles’ ability to perform,
even if you’re only going about your usual daily business.
55. Kidney Care

Our kidneys are remarkable machines—they serve as something of fluid central for our bodies.
One of the key functions the kidneys serve is cleaning toxins from our bodies, and the more
water the kidneys have to do that, the better. If your water intake is too low, the kidneys have to
hold onto as much fluid to regulate the body as they can—and that’s when problems can arise.
Drinking plenty of water helps keep your kidneys working properly—even if it means additional
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 79
trips to the bathroom.
56. Joint and Tissue Lubrication

Like a door hinge or a bicycle chain, our joints need to keep well lubricated to function properly.
Cartilage, which is the tissue at the end of bones that aids in movement, is made up of about 85%
water (this decreases as we age). If your body isn’t getting enough water, your cartilage can’t
maintain the slippery state that makes movement easy.
57. Calorie Control

No magic diet trick here—drinking water rather than soda or other highly caloric beverages helps
reduce your calorie intake. Foods that have high water content, like most vegetables, fruit, and
broth soups, work similarly by reducing your total calorie consumption, providing your body
with healthy fuel, and supplying your system with much needed water.
58. Healthy Skin

Water is a key component of our skin, so in order to keep it in excellent health - and looking
good to boot - it's important to make sure your body is getting plenty of water. A contributing
factor to dry skin is lack of hydration. So while we may sweat and look flushed when the
weather’s hot, it’s important to maintain healthy water levels. And when it’s cold and dry? Same
thing—in fact, it may be even more important during the cold weather season to drink water to
59. keep your skin in tip-top shape.

Regularity (And Yes, You Know What That Refers To)
Getting enough water into your system every day will go a long way in keeping your bowels
doing exactly what they’re supposed to do. Water is essential to keeping most of our body’s
systems and functions running smoothly. Not enough water everyday can affect the proper
functioning of your gastrointestinal system, which can result in uncomfortable bouts of
constipation. ‘Nuf said?
Of course, you’ll want to make sure the water you and your family rely on everyday is the best it
can be. Your local Culligan Man can perform a water test to make sure that the all-important
fluid that keeps your body running is providing the greatest benefit.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 80
You’d think that most Americans would know to drink plenty of water throughout the day. But
some estimates reveal that three-quarters of all Americans are dehydrated. In case you’re one of
them, here are the benefits of drinking water.
Staying hydrated offers many benefits:
60. It detoxifies the body. Water helps flush toxins out of organs, carries nutrients to cells and
provides a moist environment for the ear, nose and throat, according to the Mayo Clinic. The
kidneys and liver do a miraculous job of flushing out toxins, even if you’re dehydrated, but the
Mayo Clinic also says that these two vital organs have a much easier job cleansing our systems if
we are properly hydrated.
61. It lubricates joints. According to the National Institutes of Health, cartilage, the slippery
coating at the end of each bone, is comprised of 65 to 80 percent water. Synovial fluid keeps
cartilage healthy, slick and smooth, properly cushioning joints if properly hydrated. The
University of Maryland Medical Center recommends drinking 6-8 glasses of water per day to
possibly stave off osteoarthritis, the most common form of the joint disease known as arthritis.
62. It can curb appetite. Could it be that of all the hundreds of diets and thousands of weight-loss
books to hit the market, water is one of the most efficient appetite suppressants? At a meeting
last year of the American Chemical Society, the results of a clinical trial was announced,
confirming a long-standing belief—but surprisingly, never-before supported by research—that
drinking two 8-ounce glasses of water before meals consumed 75-90 fewer calories per meal.
That’s almost 300 fewer calories per day and 8,400 fewer calories per month. There are 3,500
calories in a pound of body fat. You do the math. Water can help with calorie control.
63. It can help with mental well-being. One study, conducted by Tufts University researchers on
college athletes, concluded that subjects who engaged in high-intensity aerobic exercise for at
least an hour and did not properly hydrate, were more prone to feeling angry and depressed. The
study’s lesson: our mood is sensitive to fluid balance.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 81
64. It can possibly prevent and heal headaches. Very little research exists to support the claim
that staying hydrated can prevent headaches, as well as being able to reverse the effects of
headache if a subject is dehydrated. But one small pilot study concluded that intensity and
duration of headaches was reduced after increased water intake.
65. It can prevent constipation. As reported in the European Journal of Clinical Nutrition, low
fluid intake was a prime cause of constipation. The colon, the study mentions, is not only a
storage house for waste matter, it also plays a major role in fluid and electrolyte absorption.
Simply put, if you don’t drink enough water, your colon won’t absorb enough water to
effectively pass your waste.
To learn more about GOOD HEALTH, I invite you to join the group "GOOD HEALTH
THROUGH NUTRITION AND GOOD BEHAVEOUR" on www.facebook.com created by me
NTEGEREJIMANA THEOGENE.
For more informations, contact me on the following adresses: E-

mail: ntegerejimanat@yahoo.com or ntegerejimanat@gmail.com My Cell phone numbers are
the following : (+250) 784944242 or ( +250 ) 728944242 or(+250)738944242.
VITAMINI ZITANDUKANYE N’IBIRIMBWA ZIBONEKAMO
Umubiri w’umuntu ukenera vitamini zitandukanye kugirango abashe kugira imikurire myiza,
kandi abe umuntu ukomeye. Niyo mpamvu rero buri muntu wese ategetswe gufata izo vitamini
kugirango umubiri urusheho gukora neza.
Kugirango rero ufate izo vitamine ni uko ugomba kuba uzi ibirimbwa wazisangamo. Ni muri
urwo rwego twabakoreye ubushakashatsi bukurikira:
Vitamini A : iboneka mu mboga rwatsi, caroti, amagi amamininwa, amashu, inyanya,irinda
canseri n’ibindi. Iyi vitamine iyo yabuze mu mubiri umuntu ashobora kugira ibibazo birimo,
ubuhumyi, kugira uruhu rwumagaye, kurwara ishinya, kubura ubushake bwo kurya, kudakura
neza, n’ibindi.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 82
Vitamini B1 : iyi iboneka mu binyamisogwe birimo, soya, ingano, ibigori,.., iboneka kandi mu
muceri, imbuto nk’amatunda, amacunga, iboneka mu mashereka, amata y’inka, ubuki, …. Iyi
vitamine iyo yabuze umuntu yagira ingorane zo kurwara umutwe udakira, kubira ibyuya cyane,
kugabanuka k’ubushyuhe mu mubiri, kutagira igogorwa ry’ibiryo rinoze, iseseme, kugira
imbaraga nke, kuremera bimwe mu bice by’umubiri, kugira ibibazo by’ubuhumekero, …
Vitamini B2 : ikomoka ku binyampeke birimo ingano, ibigori, iboneka kandi mu buki, avoka,…
igihe yabuze umuntu yagira ibibazo byo kudakura neza, guhinamirana kw’ingingo, kumagara
k’uruhu.
Vitamini B6 : iboneka mu mboga, amata, umuhondo w’igi, igitoki, amatunda, avoka, ibihumyo,
soya, ubuki, … . kubura kwayo mu mubiri bitera ingorane zo kugira umunaniro ukabije, kurwara
umutwe, kugira amaraso make,
Vitamini B12: iboneka mu mashu y’indabo (choux fleurs), mu ngano. Iyo yabuze umuntu yagira
ibibazo mu mikorere y’ubwonko, kugabanuka kw’amaraso,…
Vitamini PP: iboneka mu ibinyampeke, imbuto, imboga, amavuta ya elayo (huile d’olive)
n’ay’ibihwagari, ... iyo yabuze umuntu yagira ibibazo mu mikorere y’ubwonko, umwijima, igifu,
umunaniro udasanzwe, kwibagirwa cyane, indwara y’ubuhumyi, kubabuka umunwa,..
Vitamini C iboneka cyane cyane mu bimera biribwa ari bibisi, indium, amacunga,.. iyo yabuze
umuntu yagira ibibazo byo kudashaka kurya, amaraso ake, kudakura neza, umutwe udakira
Vitamin D: iyi ifite umwihariko kuko idakorwa n’ibiribwa. Iboneka ku mirasire y’izuba. Ikaba
ifasha mu gukomera kw’amenyo n’amagufa. Itanga calcium. Iyo ibuze umuntu agira amagufa
adakomeye.
Vitamin E : iboneka mu nyanya, ibihwagari, avoka n’ibindi. Ibazo by’uyo uyibuze, ushobora
kugira ibibazo iby’amaraso, kugira isukari nyinshi mu mubiri, yongera ubudahangarwa
bw’umubiri n’ibindi.
Vitamin K : iboneka mu mboga rwatsi. Ikaba ifasha amaraso kuvura igihe wakomeretse ntuve
cyane. Iyi kandi n’umubiri ubwawo urayikora.
Nk’uko mubibona rero buri vitamini ni ingenzi ku mubiri ndetse no kubuzima muri rusange.
Bikaba byaba byiza ko umuntu yafata amafunguro agaragaramo izi vitamini byityo akaba yirinze
kurwara indwara zitandukanye.
@www.passeportsante.net/
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 83
Menya ibanga ryo kudasaza vuba no kurwanya ubusaza
Kubera uburyohe bw’isi ndetse no kugaragaraho neza kwa bamwe, usanga abantu bakora iyo
bwabaga ngo bagaragare nk’abagifite itoto cyangwa se batari basaza. Kenshi abantu bumva ko
kurimba, kwisiga amavuta y’igiciro, guhindura ingendo, gusokoza neza, kwambara inkweto
ndende ndetse n’ibindi bijyana n’ubwiza no kwambara aribyo birwanya kudasaza vuba ariko
bakibagirwa iby’ingenzi. Nyamara si uko biri.
Umunaniro ukabije ni intandaro yo gusaza vuba
Hari umubare munini w’abantu bibwira ko gukora amasaha menshi utaruhuka ari byo byongera
umusaruro, ariko si ko bimeze kuko bigira ingaruka mbi ku buzima bw’umuntu iyo ataruhutse
bihagije nyuma y’akazi gakomeye aba yakoze; akoresheje ubwonko cyangwa ingingo zigize
umubiri.
Nk’uko Dr Pascal Bwimba yabitangarije Imvaho Nshya, umuntu ukora cyane ntagire umwanya
uhagije wo kuruhuka ashobora gukurizamo indwara zitandukanye, hakaziraho no gusaza vuba.
Iyo umuntu akora cyane, hari ibice by’umubiri nabyo bikora cyane kugira ngo bigaruze ibyo
umuntu yatakaje muri byo harimo umutima, ibihaha, impyiko, umwijima n’imiyoboro inyuramo
amaraso iba yikanya yikanyura, n’ubwonko butanga amabwiriza kugira ngo iyi myanya ikore.
Ibi byose rero iyo byahuye n’akazi kadasanzwe niho umuntu atangira kugira integege nke,
akarwaragurika, agatakaza itoto, akananuka dore ko umuntu ukora cyane aba atanibuka kurya.
Dr Bwimba yavuze ko abakunze gukora cyane bataruhuka usanga bahura n’ibibazo byo guturika
imitsi yo mu bwonko cyane cyane ku bantu bakora akazi gasaba gukoresha ubwonko cyane,
bakagira ibibazo byo kubura amaraso mu mubiri, kurwara umutima, rimwe na rimwe
ukabyimba, ukaba wanahagarara, no kugira umuvuduko ukabije w’amaraso.
Ku rubuga rwa Interineti www.employment.alberta.ca/ documents 015.pdf basobanura ko
umunaniro ubaho igihe umuntu yakoze akazi gakomeye mu gihe kirerekire cyangwa mu gihe

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 84
cy’iminsi runaka adafata umwanya wo kuruhuka. Umunaniro ushobora kumara igihe gito
cyangwa ukaba akarande .
Ibiranga uwahuye n’umunaniro ukabije
Umuntu wagize umunaniro ukabije arangwa no kubura ibitotsi mu masaha yo kuryama ya nijoro
no guhondobera atabishaka igihe aba ari mu kazi, kugira uburwayi bw’igifu, uburwayi
bw’umutima, gufatwa n’indwara ku buryo bworoshye, umwete n’umuhate yari asanganywe mu
kazi uragabanuka ndetse akananirwa no kurya.
Abantu bakunze guhura n’ibibibazo by’umunaniro ukabije ni nk’abaganga, abakinnyi b’umupira
n’abandi bakoresha imbaraga nyinshi mu kazi kabo, aho usanga iyo umubiri wananiwe
bitura hasi bamwe bagakurizamo no gupfa.
Nk’uko bitangazwa n’umwanditsi Walter Rohmert mu gatabo yise “Fatigue et la

Récupération” (Umunaniro no kuruhuka), umunaniro ugira ingaruka mbi ku musaruro
wakagombye gutangwa n’umurimo uyu n’uyu, kuko iyo nyir’ugukora uwo murimo yahuye
n’icyo kibazo cy’umunaniro ukabije aba atakibasha kuwukora neza.
Usanga atagifite ubushobozi bwo gufata ibyemezo cyangwa gukorera akazi kuri
gahunda, ubusabane hagati ye n’abo bakorana buragabanuka ndetse hakabaho no kurebana nabi
n’abo basangiye umurimo.
Ikindi ni uko iyo agerageje gufata ibyemezo abifata ahubutse nta bushishozi cyangwa atabanje
kubitekerezaho neza. Ubwonko bwe ntibuba bugikora neza ku buryo yibagirwa vuba, akarangara
mu kazi ke no kugira intege nke, birimo no gusiba cyane kuko akenshi aba yarwaye.
Uburyo bwo kwirinda umunaniro
Kugira ngo umuntu ukunze guhura n’akazi kenshi yirinde ingaruka mbi z’umunaniro agomba
kugerageza kuruhuka nibura amasaha 7 n’igice kugeza ku 8 n’igice mu munsi, kandi hakabaho
kubahiriza isaha yagennye yo gutangiriraho ikiruhuko n’iyo kubyukiraho, ibyo bigakorwa buri
munsi, ibyo bituma umuntu abyuka ameze neza, bityo n’akazi k’uwo munsi kakagenda neza.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 85
Hari benshi bibwira ko kuruhuka ari ukuryama amasaha menshi ari byo byo kugundira uburiri,
ariko abahanga bavuga ko kuryamira bituma umubiri urushaho kunanirwa.Umuntu agomba
kuzirikana ko uburiri ari ubwo kuruhukiraho, bityo akirinda kubusomeraho ibitabo cyangwa
kubukoreraho indi mirimo yo mu biro.
Ukibuka kandi gufunga inzogera iri muri telefoni n’ibindi bintu bishobora gutera urusaku, ndetse
n’abagize umuryango bagomba kwirinda ibishobora gutera urusaku.
Ikindi ni uko mbere yo kuruhuka umuntu agomba kureba niba icyumba cye gisukuye, kandi
kitarimo urumuri rwinshi, amadirishya afungishijwe umwenda udatambutsa urumuri rushobora
kukubuza gusinzira.
Kurya indyo yuzuye kandi iteguye neza, umuntu akayifata nibura gatatu ku munsi, yubahiriza
amasaha yagennye yo gufata ifunguro na byo bifasha umubiri kuruhuka neza. Aho umuntu
akorera hagomba kuba hatunganyijwe neza, ntihabe urusaku rukabije, hakagira ubushyuhe
buringaniye n’urumuri ruhagije.
Ku bantu batwara imodoka bashobora kwirinda umunaniro ukabije ushobora guteza impanuka
mu muhanda bagerageza gufata akaruhuko gato n’akayaga gahehereye nibura nyuma y’amasaha
2 cyangwa haba hari undi uzi gutwara imodoka bari kumwe akamuruhura.
Umuntu ufite ikibazo cyo guhora yumva ananiwe byaba byiza yegereye umuganga akamubwira
ikibazo afite, akamugira inama y’
Menya ibanga ryo kudasaza vuba no kurwanya ubusaza
Iyo usomye ubushakashatsi bwinshi ku bijyanye n’uburambe bw’ubuzima bwa muntu kuri

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 86
iyi si nziza mbi, usanga iherezo rya muntu, aha ndavuga imyaka ayimaraho mbere y’uko asubira
ahacecekerwa mu gitaka usanga umuntu aba ayifiteho igihe gito ugereranije n’imigambi aba afite
kugeraho ndetse n’uburyohe bw’isi n’ibiyiriho. Nubwo umubare munini w’abatuye iyi si ari
abahura n’ibibazo by’ubukene, intambara, inzara, imyuzure n’ibindi biza bigira gutya bikazana
akaduruvayo ku isi, nta muntu upanga gupfa kwe cyangwa se avuge ati isi ndayihaze
uwakwisazira usibye ba babandi biyahura.
Dore rero bimwe umuntu akwiye gukora kugira ngo arambe kandi agaragareho itoto buri gihe:
1. Gukora imyitozo ngororamubiri mu rugero buri gihe

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 87
2. Guhitamo umurimo ukubereye kandi ukunda udatuma uhorana umunabi
3. Kubana neza n’abo mukorana, abo mubana mu rugo. Ku bubatse ingo, kugirana umubano
mwiza n’uwo mwashakanye ndetse n’abana bituma umuntu adasaza.
4. Guhorana ibakwe muri sosiyete no gushishikarira guhora uri nyambere muri byose ndetse
unagirana ubucuti n’abantu biri mubituma abantu badasaza vuba.
5. Guhora umuntu ashishikajwe no kumenya ibintu bishya yaba mu byo yize, yaba
iby’ubuzima busanzwe bituma umuntu yumva agomba gutera imbere bityo agahorana itoto
nk’abato kabone nubwo imyaka y’ubukure ye yaba ari imujyana mu busaza.
6. Kwigirira icyizere no kwihesha agaciro mu buzima bwa buri munsi ni inkingi ya mwamba
yo kurwanya umunabi, kwiheba ndetse n’agahinda gasaze bituma umuntu azana iminkanyari
ndetse ugasanga ahora yihebye ari nabyo ntandaro yo gusaza vuba
7. Kwirinda ibyorezo n’indwara aho biva bikagera.
8. Guhorana akanyamuneza n’ibyishimo igihe cyose dore ko nk’uko byavuzwe
n’abashakashatsi benshi guseka ni umuti ukomeye w’indwara z’umutwe ndetse kandi
bikanongera uburambe.
9. Kutiyahuza itabi n’ibindi biyobyabwenge
10. Kwambara umukandara mu modoka ndetse no mu ndege ndetse bikajyana no kugendera ku
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 88
muvuduko uringaniye mu rwego rwo kwirinda impanuka
11. Kwirinda gukora imibonano mpuzabitsina idakingiye n’uwo utazi uko ahagaze; aha
ndavuga utaripimishije virusi itera sida.
12. Kwirinda kujya ku zuba cyane mu rwego rwo kwirinda kanseri y’uruhu.
Kuri ibi navuze hiyongeraho ikintu cy’ingenzi cyane. Abantu bagomba gufata indyo nziza ikize
mu ntungamubiri. Aha iyo tuvuga kurya neza benshi babyitiranya no kuzuza igifu cyangwa se
bamwe bagatekereza ko kurya neza ari uguhorera amafiriti, inyama, ibinyamasukari byinshi
n’ibindi byo mu rwego ruhambaye bimwe bita ngo ni ukurya gikungu. Nyamara si uko bimeze
kuko kurya neza aha tuvuga ari ugufungura amafunguro atandukanye akize mu byubaka
umubiri, ibiwutera imbaraga, ibiwurinda indwara, ndetse akize no bindi byose bikenerwa
n’umubiri nka vitamini, proteyine, glucides, n’ibindi bitandukanye. Ayo mafunguro kandi
agomba kuba afite isuku ndetse ntibikwiye ko aburamo imboga rwatsi n’imbuto zironze neza mu
mazi atetse cyangwa yasukujwe imiti yabugenewe mu rwego rwo kwirinda inzoka zo mu nda.
Ikindi kandi cy’ingenzi abantu bakwiye kunywa amazi meza buri gihe kuko agira umumaro
munini ku mubiri mu gusukura amaraso no gutuma umuntu atuma bityo ngo yibasirwa
n’indwara zitandukanye zo soko yo gusaza vuba. Gabanya ingano y’isukari ufata yaba iyo mu
nganda cyagwa iboneka mu bihingwa by’ibinyabijumba bimwe na bimwe mu rwego rwo
kwigabaniriza ibyago byo gufatwa na diyabete. Na none kandi ukwiye kugabanya ingano
y’ibiribwa bikize mu binure ndetse na karori ufata.
Nurwanya umubyibuho ukabije ukora siporo, nurwanya gukorera ku nkeke buri gihe, ukarwanya
ubwigunge aho buva bukagera uzaba uri kwiyongerera uburambe kuri iyi si kandi ntuzagaragara
nk’umusaza. Birakwiye kandi ko wiga gukora imirimo itandukanye mu rwego rwo kwagura
imikorere y’ubwonko bwawe kandi ube wiyongerera amahirwe yo guhorana itoto.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 89
una niba
urya cyane ukagwa ivutu, niba ufata agatama kenshi ukarenza ikigero, niba utumura agatabi aho
uhise bakakwita gari ya moshi, niba ubaho kuri iyi si utagira intego ihamye ahubwo ugasanga
urangwa no kwinuba, agahinda, umujinya, ubwoba ndetse kandi no mu byo ukora byose
ugasanga utagira umurongo ngenderwaho guhuzagurika aribyo bikuranga kandi ugasanga
udahanga udushya; biragoye cyane ngo uzahorane itoto kuko uzaba ufunguye inzira yo gusaza
byoroshye. Ngayo nguko rero, nimubigerageze maze murebe ko mutazahorana itoto aho
kurishakira mu mavuta, mu nzu zitunganya imisatsi, mu myenda n’imibavu cyangwa se inkweto
nubwo nabyo bituma tugaragara neza!
ITABI
Nifashishije igitabo cya ELLEN G. W HITE cyitwa "Temperance" vie et sante , reka mbabwire
ibibi by'itabi ku barinywa:
Itabi ni uburozi kuko ryifitemo 4000substances and50 among them cause cancer.
itabi rica intege
itabi ritera kwiyahura
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 90
itabi ritera urugomo
itabi riteraubwumvikane buke
itabi rituma umuntu yiyumva uko atari
itabi ririca
itabi ritera ubukene
itabi ritera impanuka
itabi rigabanya ibyishimo mu muryango
Hari igihe itabi rigabanya ubushake bwo gutera akabariro.
INZOGA
Ibibi by'inzoga nibitabi ni bimwe uretse kko inzoga zitagira uburozi kandi zo zikaba zituma
umubiri w'umuntu utakaza vitamini zimwe na zimwe umubiri uba ukeneye. See Dr
MUHIZI Theoneste notes at NUR.
Functions and Food Sources of Some Common Vitamins

Information about Some Common Vitamins
Vitamins don't give you calories or energy but do help you stay healthy. You cannot make
vitamins so you must get them from the foods you eat. Vitamins are only needed in small
amounts and most people can meet their vitamin needs by following "Eating Well with Canada's
Food Guide" (CFG) and eating a variety of healthy foods. Some people may need extra vitamins
to help them meet their special needs.
There are two types of vitamins: water soluble and fat soluble. Water soluble vitamins include
vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folate. They are not stored in large amounts
in the body, and any extra is lost through your urine. Fat soluble vitamins include vitamins A, D,
E and K and they can be stored in your body. High amounts of fat soluble vitamins are not
recommended, as these can cause health problems.
Steps You Can Take

The following table will help you to understand why it is important to get enough of some of the
common vitamins and lists the best food sources of these vitamins.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 91
Vitamin Function Food Sources
Vitamin B1 Helps with energy production Whole grains, enriched grains
(Thiamin) in your body. Liver, pork, dried beans, nuts and seeds
Vitamin B2 Helps with energy production Soybeans, meat and poultry, liver and eggs
(Riboflavin) in your body. Mushrooms
Helps your body use other B Milk, cheese, yogurt
vitamins. Whole grains, enriched grains
Vitamin B3 Helps your body to use Mushrooms
(Niacin) protein, fat and carbohydrate Peanut butter, meat, fish, poultry
to make energy. Whole grains, enriched grains
Helps enzymes work properly
in your body.
Biotin Allows your body to use Sweet potatoes
protein, fat and carbohydrate Nonfat milk, yogurt
from food. Peanuts, almonds, eggs, liver, soy protein
*The biotin content in food can vary greatly
Vitamin B6 Helps your body to make and Potatoes, bananas
(Pyridoxin) use protein and glycogen 100% bran, instant oatmeal
which is the stored energy in Meat, fish, poultry, liver, soybeans, chickpeas,
your muscles and liver. lentils, pistachio, nuts, sunflower seeds
Helps form hemoglobin Type Benefits Sources Quantity
which carries oxygen in your Vitamin A Good Teen guys
blood. prevents eye sources of need 900
problems, vitamin A micrograms
promotes a are milk, of vitamin A
Vitamin
healthy eggs, liver, each day.
A
immune fortified Teen girls
system, is cereals, need 700
essential for darkly micrograms
the growth colored each day. It is

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 92
and orange or possible to get
developmentgreen too
of cells, and vegetables much vitamin
keeps skin (such as A, so be
healthy. carrots, careful with
sweet supplements.
potatoes, Don't take
pumpkin, vitamin A
and kale), supplements
and orange If you're
fruits such taking
as isotretinoin
cantaloupe, (such as
apricots, Accutane) for
peaches, acne or other
papayas, skin
and mangos. problems.
Oral acne
medicines are
vitamin A
supplements,
and a
continued
excess of
vitamin A can
build up in
the body,
causing
headaches,
skin changes,

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 93
or even liver
damage.
Vitamin C is
needed to
form
collagen, a
tissue that
helps to hold
You'll find
cells Teen guys
high levels
together. It's need 75 mg
of vitamin C
essential for (milligrams; 1
Vitamin in citrus
healthy milligram
C (also fruits,
bones, teeth, equals 1,000
called strawberries,
gums, and micrograms)
ascorbic kiwi, guava,
blood and girls need
acid) peppers,
vessels. It 65 mg of
tomatoes,
helps the vitamin C a
broccoli,
body absorb day.
and spinach.
iron, aids in
wound
healing, and
contributes
to brain
function.
Vitamin B12 Works with the vitamin folate Milk, cheese, yogurt, fortified soy or rice
(Cobalamin) to make DNA. beverages
Helps to make healthy blood Meat, fish, poultry, liver, eggs, fortified soy
cells. Low levels of vitamin products
B12 can cause a type of

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 94
anemia.
Keeps nerves working
properly.
Folate Helps to produce and Asparagus, cooked spinach, romaine lettuce,
maintain DNA and cells. Brussels sprouts, beets, broccoli, corn, green
(also known as Helps to make red blood cells peas, oranges, orange juice
folacin and folic and prevent anemia. Bread, enriched pasta, wheat germ
acid) Getting enough folic acid Liver, dried beans, soybeans, chickpeas, lentils,
lowers the risk of having a sunflower seeds, flaxseeds
baby with birth defects like *Folic acid is the type of folate found in
spina bifida. Vitamin supplements and fortified foods.
Vitamin C May help prevent cell damage Citrus fruits such as oranges, grapefruits
and reduce risk for certain and their juices, kiwi,strawberries, mangoes,
cancers,heart disease and papaya
other diseases. Red, yellow and green peppers, broccoli,
Helps heal cuts and wounds Brussels sprouts, tomatoes,raw dark leafy
and keeps gums healthy. vegetables
Protects you from infections
by keeping your immune
system healthy.
Increases the amount of iron
your body absorbs from some
foods.
Vitamin A Helps you to see in the day Liver, some fish
and at night. Milk, cheese
Protects you from infections
by keeping
skin and other body parts
healthy.
Promotes normal growth and

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 95
development.
Carotenoids: Carotenoids are not vitamins Cantaloupe, pink grapefruit, tomatoes, broccoli,
alpha, but some types can turn into dark green leafy vegetables like spinach, beet
betacarotene and vitamin A in the body. greens and Swiss chard, dark orange vegetables
betacryptoxanthin Act as antioxidants which such as carrots and sweet potatoes
protect your body from
damage caused by harmful
molecules called free radicals.
Vitamin D Increases the amount of Milk, fortified soy and rice beverages
calcium and phosphorus your Fortified margarine
body absorbs from foods. Some fish, eggs, organ meats, fish liver oils
Deposits calcium and
phosphorus in bones and
teeth, making them stronger
and healthier.
Protects against infections by
keeping your immune system
healthy.
Vitamin E Helps to maintain a healthy Vegetable oils
immune system and other Avocados, leafy green vegetables
body processes. Wheat germ, sunflower seeds, some nuts,
Acts as an antioxidant and peanut butter
protects cells from damage.
Vitamin K Makes proteins that cause our Broccoli, soybeans, dark green leafy vegetables
blood to clot, when you are such as kale, collards, turnip/beet greens and
bleeding. spinach
Involved in making body
proteins for your blood, bones
and kidneys.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 96
Steps for Special Consideration
Most people can get enough vitamins by following CFG. However at certain life stages and in
certain situations vitamins need special attention. In some cases supplements may be needed.
These include:
 Vitamin D: If you are over 50, you have higher needs for vitamin D - an amount that may be
difficult to meet with food alone. Health Canada recommends that men and women over the age
of 50 take a daily supplement of 400 IU.
 Folate: All women who could become pregnant, are pregnant, or breastfeeding should take a
daily multivitamin containing 400 mcg (0.4 mg) of folic acid to help prevent birth defects.
 Vitamin C: If you smoke you need an extra 35 mg of vitamin C each day. You can easily get
this amount by eating a variety of fruits and vegetables and getting the recommended number of
servings of fruits and vegetables from CFG.
 Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat the same amounts
of vitamin K foods each day. A sudden increase or drop in vitamin K foods can affect how this
medication works.
The Body - Vitamin Chart

Vitamin What the Vitamin does Effects of vitamin deficiency Good food
sources
Vitamin A Helps to keep eyesight and Night blindness, dry skin, poor bone Soy milk
(beta promote the growth of and teeth growth and development. (and other
carotene) healthy skin, hair, bones dairy
and teeth. Helps in cell products)
reproduction and aids to carrots
strengthen the immune and spinach
reproductive systems. The green peas

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 97
body uses beta-carotene tomato juice
and converts it to vitamin watermelon
A. sweet
potatoes
pumpkins
cantaloupe
sunflower
seeds
fish liver oils
liver
lean ham
mango
broccoli
lean pork
chops
egg yolks
Vitamin B1 Used by the body to help Less concentration, loss of appetite. Lean Pork
(thiamine) convert carbohydrates into Weakness, exhaustion and fatigue. Legumes
energy. Helps to keep the Yeast
normal function of the Bananas
nervous system, muscles Fish (most)
heart and digestion. Liver
Nuts and
seeds
Potatoes
sweet
potatoes
peas
watermelon
avocado

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 98
Poultry
Whole-grain
and fortified
cereals
Vitamin B2 Important for growth in the Itching and irritation of lips, eyes, skin Eggs
(riboflavin) body. Assists skin, nails and mucous membranes. Fish and
and hair to grow. Helps to shellfish
prevent sores and swelling Fortified
of mouth and lips. Aids in cereals
reproduction and cell Meat
regeneration. Also aids in poultry
the releasing of energy Dairy
from carbohydrates. products
Kiwi
Avocado
Broccoli
turnip greens
asparagus
spinach
Vitamin B3 Helps to release energy Depression, diarrhoea, dizziness, Beef liver

(niacin) from carbohydrates. Aids fatigue, halitosis, headaches, Peanuts
in the functioning of the indigestion, insomnia, limb pains, loss Chicken,
digestive system, nerves of appetite, low blood sugar, muscular White meat
and weakness, skin eruptions, and Tuna
inflammation. Salmon
Almonds
Mushrooms
Corn
Mango

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 99
Lentils
Vitamin B9 Helps produce and Anaemia and a reduction in growth Dark green
(Folate/Folic maintain red blood cells rates. Other subtle symptoms may vegetables
acid) and the nervous system. include digestive disorders such as Dry beans
Essential for mental and diarrhoea, loss of appetite, and weight peas
emotional health as it helps loss can occur, as can weakness, sore lentils
to maintain normal brain tongue, headaches, heart palpitations, Enriched
functions. irritability, forgetfulness, and grain
behavioural disorders products
Fortified
cereals
Liver
Orange juice
Wheat germ
Yeast
Vitamin B12 needed for nerve cells and Demyelination and irreversible nerve dairy
red blood cells, and to cell death. Symptoms include products
make DNA numbness or tingling of the extremities eggs
and an ataxic gait. cereals
soy based
products
liver
beef
clams
Vitamin C Important in the production Scurvy (though rarely seen today) citrus fruits
(ascorbic of collagen in the body - which causes bleeding and inflamed (oranges,
acid) helps the connective tissues gums, loose teeth and poor wound grapefruits,
and organs. Can act as an healing. lemons,
anti oxidant to help protect limes)
the body from free radical. berries

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 100
melons
tomatoes
potatoes
green
peppers
leafy green
vegetables
Vitamin D Helps to promote the Rickets and osteomalacia. Rickets Liver

absorption of calcium and results in soft bones and skeletal High-fat fish
phosphorus levels in the deformities Fish oils
body. Helps to maintain Egg yolk
and form strong and Fortified
healthy bones. cereals
Fortified
milk
Sunlight
Vitamin E An antioxidant that protects Intestinal disorders - cystic fibrosis, Margarine

your cells against the pancreatitis, and cholestasis. Prevent Nuts and
effects of free radicals, the absorption of dietary fats and fat- seeds
which are potentially soluble nutrients. Peanuts and
damaging by-products of peanut butter
energy metabolism. Vegetable
oils
Wheat germ
Whole-grain
and fortified
cereals
Vitamin K Helps to control blood A shortage of this vitamin may result Broccoli

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 101
clotting in the body and is in nosebleeds, internal haemorrhaging. Brussels
essential for synthesizing sprouts
the liver protein that Cabbage
controls the clotting Leafy green
vegetables
Mayonnaise
Soybean
Canola
Olive oils
Sources:
- Texas heart institute: www.texasheartinstitute.org
- American Society for Nutrtional Sciences: www.nutrition.org
- www.netdoctor.co.uk
Vitamin and Mineral Table

What foods? How does it help?
Vitamin/Mineral Found in RDAa What it does

Vitamin A Liver, egg yolk, dairy 5,000 IUb Keeps eyes healthy;
(Retinol or Beta- products, margarine. develops bones;
carotene) Beta carotene (pro- protects linings of
vitamin A) is found in respiratory, digestive
dark green and deep and urinary tracts;
yellow fruits and maintains healthy skin
vegetables. and hair. Beta carotene
fights free radicals
(chemicals that damage

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 102
cells).
Vitamin B1 Whole grains, cereals 1.1 - 1.5 mg Promotes healthy
(Thiamine) and enriched grain functioning of the
products; also legumes nerves, muscles and
(dried beans, peas, and heart. Metabolizes
nuts), organ meats, lean carbohydrates.
pork and eggs.
Vitamin B2 Organ meats, enriched 1.3 - 1.7 mg Metabolizes
(Riboflavin) breads and cereals, carbohydrates, fats and
legumes, almonds, proteins, produces
cheese and eggs; also hormones; promotes
meat, fish and dark eye and skin health.
green vegetables.
Vitamin B3 Meat, organ meats, 15 - 19 mg Metabolizes
(Niacin) whole grains and carbohydrates and fats;
cereals, and legumes; helps functioning of
also eggs, milk, green digestive system;
leafy vegetables and maintains health skin.
fish.
Vitamin B5 Organ meats, yeast, raw None; Produces hormones and
(Pantothenic vegetables, eggs and 4 - 7 mg suggested maintains body's
Acid) dairy products. immune system.
Vitamin B6 Whole-grain products, 1.6 - 2 mg Metabolizes protein;
(Pyridoxine) poultry, fish, and nuts; helps produce
also meat, most fruits hemoglobin; promotes
and vegetables, eggs functioning of digestive
and dairy products and nervous systems,
and healthy skin.
Vitamin B12 Primarily organ meats; 2 µg Builds genetic material
(Cyanocobalamin) also fish, lean meats, of cells and produces

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 103
poultry, cheese, and blood cells.
eggs.
Vitamin C Almost exclusively 100 - 200 mg An antioxidant, fights
(Ascorbic Acid) fruits and vegetables and resists infection;
(especially citrus fruits, heals wounds; promotes
tomatoes, peppers, growth and
strawberries, and maintenance of bones,
cantaloupe) although teeth, gums, ligaments
breast milk and organ and blood vessels.
meats contain small
amounts.
Vitamin D For most people, sun 400 IU Builds strong bones and
(Cholecalciferol) exposure is the primary teeth and maintains the
source of vitamin D. nervous system.
Food sources include
Vitamin D-fortified
milk, eggs, fish-liver
oils and fatty fish such
as herring, mackerel
and salmon.
Vitamin E vegetable oils, nuts, Women 8 mg; Protects the lungs,
(Tocopherol) wheat germ and whole- Men 10 mg nervous system,
wheat products, egg skeletal muscle and the
yolks and green leafy eye's retina from
vegetables. damage by
free radicals; may
reduce risk of heart
disease by protecting
against atherosclerosis.
Vitamin H Oats, organ meats, None; Metabolizes proteins

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 104
(Biotin) yeast and eggs 30 - 200 µg suggested and carbohydrates;
(cooked); also whole- breaks down fatty
wheat products, dairy acids.
products, fish and
tomatoes.
Vitamin K Dark green leafy 60 - 80 mg Promotes normal
vegetables, eggs, blood-clotting.
cheese, pork and liver.
Vitamin M vegetables (especially 180 - 200 µg Synthesis of protein
(Folic Acid) dark-green ones), organ and genetic materials;
meats, whole-wheat may help prevent some
products, legumes and cancers, heart disease
mushrooms. and stroke; when taken
during pregnancy,
protects against some
birth defects.
Calcium (Ca) Primarily in milk and 800 - 1,200 mg Builds bones and teeth;
dairy products; also promotes blood
dark-green vegetables, clotting, contraction of
legumes, shellfish, fish muscles and nerve
with edible bones and impulses.
tofu; also calcium-
fortified orange juice.
Chromium (Cr) Whole wheat and other None; An essential nutrient
whole grains and 50 - 200 µg suggested required for normal
molasses. sugar and fat
metabolism; may also
help prevent high
cholesterol and
atherosclerosis.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 105
Copper (Cu) Organ meats, shellfish, None; Builds bones, red blood
whole-grain products, 2 - 3 mg suggested cells and hemoglobin;
legumes and dried metabolizes iron,
fruits. maintains connective
tissue and blood
vessels; may play a role
in cancer prevention.
Fluoride (F) Seafood, tea, coffee and None Promotes bone and
soybeans; sodium tooth formation;
fluoride is often added prevents tooth decay.
to the water supply to
prevent tooth decay.
Iodine (I2) Saltwater fish, shellfish, 150 µg Helps produce thyroid
sea kelp and iodized hormones; adequate
salt. iodine intake during
pregnancy is crucial to
normal fetal
development.
Iron (Fe) Iron is poorly absorbed Women 15 mg; Helps produce
from food. The richest Men 10 mg hemoglobin and red
sources are red meat blood cells; delivers
and organ meats; other oxygen to muscles and
sources include whole- other body tissues;
wheat products, protects against effects
shellfish, nuts and dried of stress
fruit. Many breads and
cereals are enriched
with iron. Vitamin C
aids absorption of iron
and is often added to

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 106
iron supplements.
Magnesium (Mg) Legumes, whole-grain Women 280 mg; Builds bones and teeth;
cereals, nuts and dark- Men 350 mg involved in functioning
green vegetables; also of muscular and
meat, seafood and dairy nervous systems and
products. hear and circulatory
system.
Manganese (Mn) Tea, green vegetables, 2 - 5 mg Involved in
legumes, oats and rice. reproductive processes,
sex hormone formation;
essential for normal
brain function and bone
development.
Molybdenum Dairy products, 75 - 250 mg Involved in enzyme
(Mo) legumes, whole-grain activities.
cereals and organ
meats.
Phosphorus (P) Meat, fish, eggs, 1 gram Builds bones and teeth.
legumes and dairy
products; also whole
wheat, corn and rice.
Potassium (K) Potatoes, dried fruits, None; Helps nerves and
bananas, legumes, raw 3.5 grams suggested muscles function;
vegetables, avocados regulates heart's
and mushrooms; also rhythm; regulates
lean meat, milk and bodily fluids.
fish.
Selenium (Se) Whole-grain cereals, Women 55 µg; An antioxidant, helps
fish and shellfish, meat Men 70 µg protect cells and tissues
and dairy products. from damage by free

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 107
radicals; may also
protect against some
cancers.
Sodium (Na) Naturally in many 2,400 mg Maintains body's fluid
foods and is added to balance; important for
many prepared foods. nerve function and
muscle contraction;
controls heart's rhythm.
Zinc (Zn) Shellfish (particularly Women 12 mg; Involved in growth,
oysters), organ meats Men 15 mg skin health and wound
and lean red meat, healing, development
yeast, whole-grain of the reproductive
cereals, and legumes. organs, protein
metabolism and energy
production.
For more information go to The American Society for Nutritional Sciences Nutrient Information.
Main
Effectiven Overdosi Increased Characteris
Name occurrenc Lack Daily need
ess ng need tics
e
Smoker,
Cod-liver
Normal vegetarian,
oil, liver, Impaired
growth, in case of
kidney, visions,
function high
milk headache, Fat-soluble,
and Growth alcohol
Vitamin products, nausea, light and approx. 1 -
protection stop, night consumptio
A (Retinol) butter, vomitus, oxygen- 5mg
of skin, blindness n, intake of
yolk, as tiredness, sensitively
eyes and cathartic,
provitami skin
mucous birth
ne A in change
membrane control pill,
carrots
antibiotics

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 108
Important
for the
nerve Water-
system, soluble,
liver Thiamin
Heavy
damage, gets
muscle-
inefficienc Diet, youth, destroyed
Wheat and nerve
y, pregnant by heat and
germs, disturbance
pregnancy, and nursing long
wholemea s, approx.
mosquito women, storage, but
l cereals, tiredness, 2mg (At
protection alcohol not by
peas, dyspepsias, carbohydra
Vitamin (high- consumptio freezing.
heart, dropsy, none tes-packed
B1 (Thiamin) dosed), n, intake of Daily intake
pork, cardiac nutrition
production birth of vitamin
barm, insufficien some
of energy, control pill, B1 is
oatmeal, cy, cramps, more)
affects the antibiotics, important,
liver, paralyses,
carbohydra chemothera because the
brown rice prickle in
tes pye body can´t
arms and
metabolis store B1,
legs
m, which
important comes over
for the the food
thyroid
function
Milk Important (rarely) Pregnancy, Water-
products, for body skin intake of soluble,
Vitamin
Meat, growth, inflammati birth food with approx. 2
B2 (Riboflavi not known
wholemea untilization on, brittle control pill Vitamin B2 mg
n)
l cereal, of fats, nails, and should be
cheese, protein and anaemia, antibiotics, stored cool

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 109
eggs, carbohydra callus chemothera and dark.
liver, sea- tes, well attrition py, fever,
fish, green for skin, smoker, old
leafy eyes and people
vegetables nails,
, whey important
powder energy
bringer,
oxygen
transport
Main
ess ng need tics
e
Skin and
mucosa
inflammati
on,
Building
Barm, headache,
and (with over Water-
peanuts, trembling,
degradatio 100mg a Labor, soluble,
Vitamin peas, vertigo,
n of fat, day) fever, effect is
B3 (Niacin, liver, sleep 13 - 16 mg
protein and pruritus, nursing outweighed
Nicotine acid) poultry, disturbance
carbohydra nausea, women by sugar
fish, lean ,
tes, good allergies and alcohol
meat depressions
sleep
, feeling of
prickle and
deafness in
the limbs
Vitamin Liver, Against Nerve Over Old people, Water- approx. 10
B5 (Pantothen vegetable, turning malfunctio urine pregnant soluble, mg

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 110
acid) wheat grey, hair ns, bad excreted and nursing heat-
germs, loss, hair healing of women, sensitive
asparagus, and wounds, burden,
crabs, mucous early drinking
meat, membrane turning much
sunflower illnesses, grey, coffee an
cores, necessarily weakened tea
Pumpernic for the immune
kel dismantlin system
g of fat,
proteins
and
carbohydra
tes
Travel
sickness, With
Period of
neuralgia, intake of
Bananas, growth,
liver this for a
nuts, (rather intake of
damage, longer
wholemea rarely) birth
premenstru time in
l products, intestine control pill, Water-
al form of
Vitamin yeast, problems, cortisone, soluble,
syndrome, tablets it approx. 2
B6 (Pyridoxin liver, bad skin, during neither heat
digestion can mg
) potatos, tiredness, physical nor light-
of protein, deposit in
green rough and mental resisting
most the body
beans, corners of load,
important tissue and
cauliflowe the mouth before the
hormone lead to
r, carrots menstruatio
in nerve
n
pregnancy damages.
together

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 111
with folic
acid,
detoxicatio
n
Main
ess ng need tics
e
Skin
deseases,
loss in
growth of
hairs, liver
damage,
Liver,
assists
cauliflowe States of
metabolis
r, exhausting,
m, Intake of
champign skin
carbohydra birth
Vitamin ons, inflammati
te and fatty control pill, Water- approx. 0,5
B7 (Biotin, wholemea ons, not known
acid antibiotics soluble mg
Vitamin H) l products, muscular
activity, and
eggs, pains, hair
together cathartics
avocado, loss,
with
spinach, nausea
vitamin K
milk
it is needed
for
building
up the
clotting
factors
Vitamin Liver, Liver Anaemia, Allgergies Pregnant Water- approx.

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 112
B9 (Folic wheat damage, digesting , sleep and nursing soluble, do 160 µg
acid, Vitamin germs, cell disturbance disturbanc women, not tolerate
M) cucurbit, division, s, es and bad smoker, with heat,
champign healing disturbance moods youth light or
ons, and growth s of hair -, (with oxygen
spinach, of muscles bone and more than
avocado and cells, cartilage 15 mg a
protein growth day)
metabolis
m
Diabetics,
pregnant
Building
and nursing
substance
Aenaemia, women,
of Not
nerve vegetarian,
Liver, cytoblast possible,
disturbance vegan,
milk, and because
s, nervous intake of
Vitamin yolk, fish, erythrocyte surplus Not water-
disturbance birth approx. 5
B12 (Cobala meat, , nerve B12 will soluble,
s, changes controll µg
min) oysters, pains, skin be heatproof
in the lung pill,
quark, and excreted
and the antibiotics
barm mucosa by the
spinal and anti
inflammati body
marrows cramp
on, liver
means,
damage
chemothera
py
Main
ess ng need tics
e
Vitamin Dogroses, Inflammati Gum- In the case Smoker, Water- approx. 75

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 113
C (ascorbic sea on and bleed, of pregnant soluble, mg - 200
acid) buckthorn, bleeding- tiredness, overdosin and nursing oxygen and mg
citric restraining, joint pain g in form women, dryness-
fruits, assists the and of powder older sensitively,
black body's headache, and pills people, not for a
currants, defences, bad healing nausea, diets, long time
potatoes, protects of wounds, vomiting alcohol store
paprika, cells lack of and urine consumptio
tomatoes, against appetite, stones can n, intake of
collard, chemical scurvy, be the birth
spinach, destruction inefficienc result. control pill,
vegetables , activates y antibiotics,
, radish enzymes, cortisone,
structure analgesics
of and
connective barbiturates
tissue,
bones and
dental
enamel,
faster
healing of
wounds,
stabilisatio
n of
psyche
Cod-liver Regulation Bone (only with Babies, Fat-soluble,
Vitamin oil, liver, of curvature man-made older light approx. 5
D (Calciferol) milk, calcium- and Vitamin humans, sensitively, µg
yolk, und softening, D) intake of heatproof

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 114
butter, sea phosphat increased Calcium birth
fish, household, infection deposists control pill,
herring, structure sensitivity, in bones, cathartic,
champign of bone, amyastheni heart antibiotics,
ons, assits a muscle, barbiturate
avocado admission blood
of calcium vessels,
stomach,
headache,
vomiting,
swindle,
gastro-
intestinal
diseases
Stabilizatio
n of the
(particular
immune
Sunflower ly by
system, intake of Fat-soluble,
s -, corn -, synthetica
anti- cathartics it is
Soja and (rarely) lly
inflammat and blood- destroyed
wheat amblyopia, manufactu 10 - 30 mg
ory, cell fat- by open
Vitamin germ oil, tiredness, red caps) (with fat-
replaceme lowering storage,
E (Tocophero nuts, amyotrohia bad enrich
nt, medicines, deep-
le) flaxseed, , dislike, healing of nutrition
protection high freezing or
salsify, reproductio wounds, more)
from consumptio cooking
peperoni, n problems deficiency
radicals, n of with much
collard, symptoms
modulates alcohol fat
avocado , swindle,
cholesterol
nausea
level and
hormone

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 115
household,
important
for blood
vessels,
muscles
and
reproducti
on organs
With
Eggs, Babies,
intake for
liver, high
a longer
green Necessary consumptio
High doses time, it Fat-soluble,
collard, for n of
of vitamin can food with
Vitamin green formation alcohol,
A and E become Vitamin K approx. 2
K (Phyllochin vegetable, of the intake of
work toxid, schould be mg
one) bulbs, blood birth
against bleedings, stored
oatmeal, clotting control pill,
vitamin K. hot darkly
kiwi, factors antibiotics
flashes,
tomatoes, and
renal
cress carthartics
diseases
Vitamins & Supplements
Vitamins and Their Functions and Sources
The tables below list the vitamins, what they do in the body (their functions), and their sources in
food.
Water-soluble vitamins
Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted
by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 116
are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate,
choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long
period of time has been shown to cause irreversible nerve damage.
Recommended Related to Vitamins & Supplements
EDTA
EDTA is a molecule called a chelating agent. A chelating agent is a claw-like substance that can
grab and stick to other molecules. Some types of EDTA stick to calcium. Other types stick to
metals, such as lead.
Read the EDTA article > >
A balanced diet usually provides enough of these vitamins. People older than 50 and some
vegetarians may need to use supplements to get enough B12.
Water-soluble vitamins
Nutrient Function Sources
Thiamine (vitamin Part of an enzyme needed for Found in all nutritious foods in
B1) energy metabolism; important to nerve moderate amounts: pork,
function whole-grain or enriched breads
and cereals, legumes, nuts and
seeds
Riboflavin (vitamin Part of an enzyme needed for energy Milk and milk products; leafy
B2) metabolism; important for green vegetables; whole-grain,
normal vision and skin health enriched breads and cereals
Niacin (vitamin B3) Part of an enzyme needed for energy Meat, poultry, fish, whole-
metabolism; important for nervous grain or enriched breads and
system, digestive system, and skin cereals, vegetables (especially
health mushrooms, asparagus, and
leafy green vegetables), peanut
butter
Pantothenic acid Part of an enzyme needed for energy Widespread in foods

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 117
metabolism
Biotin Part of an enzyme needed for energy Widespread in foods; also
metabolism produced in intestinal tract by
bacteria
Pyridoxine (vitamin Part of an enzyme needed for protein Meat, fish, poultry, vegetables,
B6) metabolism; helps make red blood cells fruits
Folic acid Part of an enzyme needed for Leafy green vegetables and
makingDNA and new cells, especially legumes, seeds, orange juice,
red blood cells and liver; now added to most
refined grains
Cobalamin (vitamin Part of an enzyme needed for making Meat, poultry, fish, seafood,
B12) new cells; important to nerve function eggs, milk and milk products;
not found in plant foods
Ascorbic acid Antioxidant; part of an enzyme needed Found only in fruits and
(vitamin C) for protein metabolism; important for vegetables, especially citrus
immune system health; aids in iron fruits, vegetables in the
absorption cabbage family, cantaloupe,
strawberries, peppers,
tomatoes, potatoes, lettuce,
papayas, mangoes, kiwifruit
Fat-soluble vitamins
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble
vitamins. They do not need to be consumed as often as water-soluble vitamins, although
adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become
toxic. Your body is especially sensitive to too much vitamin A from animal sources (retinol) and
too much vitamin D. A balanced diet usually provides enough fat-soluble vitamins.
Fat-soluble vitamins
Nutrient Function Sources

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 118
Vitamin Needed for vision, Skin Information: Layers of Skin, Keeping Skin Vitamin A
A (and its Healthy, and More and mucous membranes, bone and tooth growth, from animal
precursor immune system health sources
*, beta- Skin Information: Layers of Skin, Keeping(retinol):
carotene) Healthy, ... fortified milk,
*A You skin is a complicated organ. Learn mor
cheese,
precursor about its layers and how each works. cream, butter,
is View on www.webmd.com Preview byfortified
converted margarine,
by the eggs, liver
body to Beta-carotene
the (from plant
vitamin. sources):
Leafy, dark
green
vegetables;
dark orange
fruits
(apricots,
cantaloupe)
and
vegetables
(carrots,
winter
squash, sweet
potatoes,
pumpkin)
Vitamin Needed for proper absorption of calcium; stored in bones Egg yolks,
D liver, fatty
fish, fortified

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 119
milk, fortified
margarine.
When
exposed to
sunlight, the
skin can make
vitamin D.
Vitamin Antioxidant; protects cell walls Polyunsaturat
E ed plant oils
(soybean,
corn,
cottonseed,
safflower);
leafy green
vegetables;
wheat germ;
whole-grain
products;
liver; egg
yolks; nuts
and seeds
Vitamin Needed for proper blood clotting Leafy green
K vegetables
and
vegetables in
the cabbage
family; milk;
also produced
inintestinal tra
ct by bacte

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 120
For more informations, contact me on the following adresses: E-
mail: ntegerejimanat@yahoo.com or ntegerejimanat@gmail.com My Cell phone numbers are
the following : (+250) 784944242 or ( +250 ) 728944242 or(+250)738944242.
Main
ess ng need tics
e
Smoker,
Cod-liver
Normal vegetarian,
oil, liver, Impaired
growth, in case of
kidney, visions,
function high
milk headache, Fat-soluble,
and Growth alcohol
Vitamin products, nausea, light and approx. 1 -
protection stop, night consumptio
A (Retinol) butter, vomitus, oxygen- 5mg
of skin, blindness n, intake of
yolk, as tiredness, sensitively
eyes and cathartic,
provitami skin
mucous birth
ne A in change
membrane control pill,
carrots
antibiotics
Wheat Important Heavy Diet, youth, Water-
germs, for the muscle- pregnant soluble,
wholemea nerve and nerve and nursing Thiamin approx.
l cereals, system, disturbance women, gets 2mg (At
peas, liver s, alcohol destroyed carbohydra
Vitamin
heart, damage, tiredness, none consumptio by heat and tes-packed
B1 (Thiamin)
pork, inefficienc dyspepsias, n, intake of long nutrition
barm, y, dropsy, birth storage, but some
oatmeal, pregnancy, cardiac control pill, not by more)
liver, mosquito insufficien antibiotics, freezing.
brown rice protection cy, cramps, chemothera Daily intake

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 121
(high- paralyses, pye of vitamin
dosed), prickle in B1 is
production arms and important,
of energy, legs because the
affects the body can´t
carbohydra store B1,
tes which
metabolis comes over
m, the food
important
for the
thyroid
function
Important
for body
Milk
growth,
products,
untilization Pregnancy,
Meat,
of fats, (rarely) intake of
wholemea Water-
protein and skin birth
l cereal, soluble,
carbohydra inflammati control pill
Vitamin cheese, food with
tes, well on, brittle and approx. 2
B2 (Riboflavi eggs, not known Vitamin B2
for skin, nails, antibiotics, mg
n) liver, sea- should be
eyes and anaemia, chemothera
fish, green stored cool
nails, callus py, fever,
leafy and dark.
important attrition smoker, old
vegetables
energy people
, whey
bringer,
powder
oxygen
transport
Name Main Effectiven Lack Overdosi Increased Characteris Daily need

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 122
occurrenc ess ng need tics
e
Skin and
mucosa
inflammati
on,
Building
Barm, headache,
and (with over Water-
peanuts, trembling,
degradatio 100mg a Labor, soluble,
Vitamin peas, vertigo,
n of fat, day) fever, effect is
B3 (Niacin, liver, sleep 13 - 16 mg
protein and pruritus, nursing outweighed
Nicotine acid) poultry, disturbance
carbohydra nausea, women by sugar
fish, lean ,
tes, good allergies and alcohol
meat depressions
sleep
, feeling of
prickle and
deafness in
the limbs
Against
Liver, turning Nerve
vegetable, grey, hair malfunctio Old people,
wheat loss, hair ns, bad pregnant
germs, and healing of and nursing
Water-
Vitamin asparagus, mucous wounds, Over women,
soluble, approx. 10
B5 (Pantothen crabs, membrane early urine burden,
heat- mg
acid) meat, illnesses, turning excreted drinking
sensitive
sunflower necessarily grey, much
cores, for the weakened coffee an
Pumpernic dismantlin immune tea
kel g of fat, system
proteins

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 123
and
carbohydra
tes
Travel
sickness,
neuralgia,
liver With
Period of
damage, intake of
Bananas, growth,
premenstru this for a
nuts, (rather intake of
al longer
wholemea rarely) birth
syndrome, time in
l products, intestine control pill, Water-
digestion form of
Vitamin yeast, problems, cortisone, soluble,
of protein, tablets it approx. 2
B6 (Pyridoxin liver, bad skin, during neither heat
most can mg
) potatos, tiredness, physical nor light-
important deposit in
green rough and mental resisting
hormone the body
beans, corners of load,
in tissue and
cauliflowe the mouth before the
pregnancy lead to
r, carrots menstruatio
together nerve
n
with folic damages.
acid,
detoxicatio
n
Main
ess ng need tics
e
Liver, Skin States of Intake of
Vitamin
cauliflowe deseases, exhausting, birth Water- approx. 0,5
B7 (Biotin, not known
r, loss in skin control pill, soluble mg
Vitamin H)
champign growth of inflammati antibiotics

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 124
ons, hairs, liver ons, and
wholemea damage, muscular cathartics
l products, assists pains, hair
eggs, metabolis loss,
avocado, m, nausea
spinach, carbohydra
milk te and fatty
acid
activity,
together
with
vitamin K
it is needed
for
building
up the
clotting
factors
Liver
damage, Anaemia, Allgergies
Liver,
cell digesting , sleep
wheat Water-
division, disturbance disturbanc Pregnant
Vitamin germs, soluble, do
healing s, es and bad and nursing
B9 (Folic cucurbit, not tolerate approx.
and growth disturbance moods women,
acid, Vitamin champign with heat, 160 µg
of muscles s of hair -, (with smoker,
M) ons, light or
and cells, bone and more than youth
spinach, oxygen
protein cartilage 15 mg a
avocado
metabolis growth day)
m
Vitamin Liver, Building Aenaemia, Not Diabetics, Not water- approx. 5

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 125
B12 (Cobala milk, substance nerve possible, pregnant soluble, µg
min) yolk, fish, of disturbance because and nursing heatproof
meat, cytoblast s, nervous surplus women,
oysters, and disturbance B12 will vegetarian,
quark, erythrocyte s, changes be vegan,
barm , nerve in the lung excreted intake of
pains, skin and the by the birth
and spinal body controll
mucosa marrows pill,
inflammati antibiotics
on, liver and anti
damage cramp
means,
chemothera
py
Main
ess ng need tics
e
Dogroses, Inflammati Gum- In the case Smoker,
sea on and bleed, of pregnant
buckthorn, bleeding- tiredness, overdosin and nursing Water-
citric restraining, joint pain g in form women, soluble,
fruits, assists the and of powder older oxygen and
Vitamin approx. 75
black body's headache, and pills people, dryness-
C (ascorbic mg - 200
currants, defences, bad healing nausea, diets, sensitively,
acid) mg
potatoes, protects of wounds, vomiting alcohol not for a
paprika, cells lack of and urine consumptio long time
tomatoes, against appetite, stones can n, intake of store
collard, chemical scurvy, be the birth
spinach, destruction inefficienc result. control pill,

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 126
vegetables , activates y antibiotics,
, radish enzymes, cortisone,
structure analgesics
of and
connective barbiturates
tissue,
bones and
dental
enamel,
faster
healing of
wounds,
stabilisatio
n of
psyche
(only with
man-made
Regulation Vitamin
Cod-liver
of Bone D) Babies,
oil, liver,
calcium- curvature Calcium older
milk,
und and deposists humans,
yolk, Fat-soluble,
phosphat softening, in bones, intake of
Vitamin butter, sea light approx. 5
household, increased heart birth
D (Calciferol) fish, sensitively, µg
structure infection muscle, control pill,
herring, heatproof
of bone, sensitivity, blood cathartic,
champign
assits amyastheni vessels, antibiotics,
ons,
admission a stomach, barbiturate
avocado
of calcium headache,
vomiting,
swindle,

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 127
gastro-
intestinal
diseases
Stabilizatio
n of the
immune
system,
anti-
inflammat
(particular
ory, cell
Sunflower ly by
replaceme intake of Fat-soluble,
s -, corn -, synthetica
nt, cathartics it is
Soja and (rarely) lly
protection and blood- destroyed
wheat amblyopia, manufactu 10 - 30 mg
from fat- by open
Vitamin germ oil, tiredness, red caps) (with fat-
radicals, lowering storage,
E (Tocophero nuts, amyotrohia bad enrich
modulates medicines, deep-
le) flaxseed, , dislike, healing of nutrition
cholesterol high freezing or
salsify, reproductio wounds, more)
level and consumptio cooking
peperoni, n problems deficiency
hormone n of with much
collard, symptoms
household, alcohol fat
avocado , swindle,
important
nausea
for blood
vessels,
muscles
and
reproducti
on organs
Vitamin Eggs, Necessary High doses With Babies, Fat-soluble,
approx. 2
K (Phyllochin liver, for of vitamin intake for high food with
mg
one) green formation A and E a longer consumptio Vitamin K

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 128
collard, of the work time, it n of schould be
green blood against can alcohol, stored
vegetable, clotting vitamin K. become intake of darkly
bulbs, factors toxid, birth
oatmeal, bleedings, control pill,
kiwi, hot antibiotics
tomatoes, flashes, and
cress renal carthartics
diseases
Type Benefits Sources Quantity

Teen guys need 900
micrograms of vitamin A
each day.
Good sources of vitamin A Teen girls need 700
are milk, eggs, liver, micrograms each day. It is
Vitamin A prevents eye fortified cereals, darkly possible to get too much
problems, promotes a colored orange or green vitamin A, so be careful
healthy immune system, is vegetables (such as carrots, with supplements. Don't
Vitamin A
essential for the growth and sweet potatoes, pumpkin, take vitamin A
development of cells, and and kale), and orange fruits supplements If you're
keeps skin healthy. such as cantaloupe, taking isotretinoin (such as
apricots, peaches, papayas, Accutane) for acne or
and mangos. other skin problems.
Oral acne medicines are
vitamin A supplements,
and a continued excess of

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 129
vitamin A can build up in
the body, causing
headaches, skin changes,
or even liver damage.
Vitamin C is needed to
form collagen, a tissue that
helps to hold cells together.
You'll find high levels of Teen guys need 75 mg
Vitamin C It's essential for healthy
vitamin C in citrus fruits, (milligrams; 1 milligram
(also called bones, teeth, gums, and
strawberries, kiwi, guava, equals 1,000 micrograms)
ascorbic blood vessels. It helps the
peppers, tomatoes, broccoli, and girls need 65 mg of
acid) body absorb iron, aids in
and spinach. vitamin C a day.
wound healing, and
contributes to brain
function.
This vitamin is unique —
your body manufactures it
Teens need 15 micrograms
when you get sunlight on
Vitamin D strengthens (600 IU) of vitamin D
your skin! You can also get
bones because it helps the from food or supplements
Vitamin D vitamin D from egg yolks,
body absorb bone-building every day. Ask your doctor
oily fish such as salmon,
calcium. if supplements are right for
tuna, and sardines, and
you.
fortified foods like milk,
soy milk, and orange juice.
Vitamin E is found in many
Vitamin E is an antioxidant foods, such as vegetable
and helps protect cells from oils, nuts, and green leafy Teen guys and girls need
Vitamin E damage. It is also important vegetables. Avocados, 15 mg of vitamin E every
for the health of red blood wheat germ, and whole day.
cells. grains are also good
sources.
Vitamin B12 Vitamin B12 helps to make Vitamin B12 is found Teens should get 2.4
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 130
red blood cells, and is naturally in fish, red meat, micrograms of vitamin
important for nerve cell poultry, milk, cheese, and B12 daily.
function. eggs. It's also added to
some breakfast cereals.
A wide variety of foods
Vitamin B6 is important for contain vitamin B6,
normal brain and nerve including potatoes, Teen guys need 1.3 mg of
Vitamin B6 function. It also helps the bananas, beans, seeds, nuts, vitamin B6 daily and teen
body break down proteins red meat, poultry, fish, girls need 1.2 mg.
and make red blood cells. eggs, spinach, and fortified
cereals.
People get thiamin from
Thiamin helps the body
many different foods,
convert carbohydrates into
Thiamin including fortified breads, Teen guys need 1.2 mg of
energy and is necessary for
(also called cereals, and pasta; lean thiamin each day; teen
the heart, muscles, and
vitamin B1) meats; dried beans, soy girls need 1 mg.
nervous system to function
foods, and peas; and whole
properly.
grains like wheat germ.
Niacin helps the body turn
You'll find niacin in red
Niacin (also food into energy. It helps Teen guys need 16 mg of
meat, poultry, fish, fortified
called maintain healthy skin and is niacin daily. Teen girls
hot and cold cereals, and
vitamin B3) important for nerve need 14 mg a day.
peanuts.
function.
Some of the best sources of
riboflavin are meat, eggs,
Riboflavin is essential for
legumes (like peas and
Riboflavin growth, turning Teen guys need 1.3 mg of
lentils), nuts, dairy
(also called carbohydrates into energy, riboflavin per day and teen
products, green leafy
vitamin B2) and producing red blood girls need 1 mg.
vegetables, broccoli,
cells.
asparagus, and fortified
cereals.
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 131
Liver, dried beans and other
Folate (also legumes, green leafy
known as Folate helps the body make vegetables, asparagus, and Teen girls and guys need
vitamin B9, red blood cells. It is also orange juice are good 400 micrograms of folate
folic acid, or needed to make DNA. sources of this vitamin. So daily.
folacin) are fortified bread, rice, and
cereals.
Inzitizi nahuye nazo:

1) Kuko nagombaga no kwiga, ntabwo nabonye umwanya wo guhindura ibintu byose mu
Kinyarwanda
Njye NTEGEREJIMANA Theogene, nsoza ndashimira IMMACULEE ku itorere rya

BASUMBA kuko ari mubatumye ngira ubushake bwo gukusanya izi nyandiko, ndashimira
abantu bose basoma, basomye bari gusoma n' abazasoma kuri aka gatabo , ndashimira abasomyi
kandi ndashima abanyeshuri bose bo twigana n'abo tutigana kuko ntabwo banshiye intege
ahubwo banshishikarije kukandika ngo nzakabahe kari na soft bajye bagasoma mu kiruhuko
k'ubw'amahirwe make bagiye ntarakarangiza, ndashimira n'abandi bose ndashimira n'abandi bose
ntabashije kurondora harimo na CPine le PREFAC Kakuze Esther wantje cyane mashine igihe
mudasobwa za kaminuza zabaga zitabonetse, ikiruta byose ndashima Imana Ishoborabyose
idahwema kudufasha.
Njye NTEGEREJIMANA Theogene, nsoza ndashimira IMMACULEE ku itorere rya

BASUMBA kuko ari mubatumye ngira ubushake bwo gukusanya izi nyandiko, ndashimira
abantu bose bazasoma kuri aka gatabo , ndashimira abasomyi kandi ndashima abanyeshuri
ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 132
twigana n'abandi bose nagejeho igitekerezo cy'uko ngiye kwandika aka gatabo, ikiruta byose
ndashima Imana Ishoborabyose idahwema kudufasha. Uwaba ashaka ubusobanuro
IMBUGA N'IBIGO BY'UBUSHAKASHATSI NIFASHISHIJE

webmd; www.employment.alberta.ca/
documents 015.pdf; http://fr.news.yahoo.com/santé /; www.FoodMatters.tv/recipes- and-
articles ; www.passeportsante.net; www.bitterrootrestoration.com ; www.bitterrootrestoration.
com www.mongeneraliste.be ; http://www.abasirwa.org/home/
article/ www.Doctissimo.fr www.umuganga.com healthonlinizine”.
- Texas heart institute: www.texasheartinstitute.org; - American Society for Nutrtional

Sciences: www.nutrition.org; - www.netdoctor.co.uk
http://www.abasirwa.org/home/ article; www.FoodMatters.tv/recipes- and-articles;
www.health.com
; www.care2.com.; www.bitterrootrestoration.coww w.wikipedia.orgwww.
mongeneraliste.be; www.doctissimo.fr
www.google.com
IBINYAMAKURU NIFASHISHIJE
Food Today; NaturalNews; Imvaho Nshya; ibitabo byifashishijwe
IBITABO NIFASHISHIJE
Notes of Bio-Chemistry level II at NUR of Dr.Muhizi Theoneste; Claude Belou mu gitabo Les
Délices du potager, p.305
umwanditsi Walter Rohmert mu gatabo yise “Fatigue et la Récupération” (Umunaniro no
kuruhuka), guide des aliments et leurs pouvoirs curatifs cyanditswe na Dr George Pamplona;
sante' par les plante'; sante' par les aliments; ELLEN G. W HITE cyitwa "Temperance" vie et
sante'
Bimwe mubyo nanditse nifashishije ibitabo, inyigisho, note zaturutse kuri aba bantu bakurikira:

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 133
Claude Belou mu gitabo Les Délices du potager, p.305 ; Dr. HABINEZA Marc
Dr. Tommy (Specialiste for Heart; work at CHUK)
Dr. Fesaha (Chief editor for health in adventiste church in more 12countries including
Rwanda)
Dr.Muhizi Theoneste (Lecturer at National Unioversity of Rwanda(NUR); UR/Huye
Capmus)

ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 134

Ubuzima Bwiza Binyuze Mu Kurya Imbuto

Загружено:

Сведения о документе

Исходное описание:

Авторское право

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Ubuzima Bwiza Binyuze Mu Kurya Imbuto

Загружено:

Авторское право:

Huye campus

College of Sciences and Technology

Author (umwanditsi): Theogene NTEGEREJIMANA

Done at Huye on 015th February, 2016

Theogene NTEGEREJIMANA. Works at visit Volcanoes National Park and KARISOKE.

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Bimwe mu by’imbuto zitagira

On Thursday, January 9, 2014 3:46 PM, THEOGENE NTEGEREJIMANA

Wari uzi ko Imineke irwanya kanseri y'impyiko, Diabete, Gucukuka kw’amagufwa

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Dore umumaro w'umuneke ku buryo burambuye

1• Imineke irwanya kwiheba, kubera ko yinganjemo Aside ya Triptophan, igera mu mubiri

5• Imineke irwanya indwara yo kubura amaraso bita ANAEMIA,

8.Igabanya indwara z’umutima n’umuvuduko ukabije w’amaraso: Imineke ifite potassium

11.Imineke igabanya ububabare mu gihe cy’ imihango: abakobwa bahura n'uburibwe mu

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Umuneke ni urubuto rw'ingirakamaro cyane ku buzima bwa muntu.

Ibyiza by’imineke ndetse n’ibitoki bitekwa

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Ubushakashatsi butangazwa n’urubuga rwa internet rwitwa Topsanté.com bwakorewe muri

Nyuma yo kubona icyo byatanze, abahanga mu bakoze ubushakashatsi, ku ikubitiro bahise

N’ubwo ubushakashatsi bukomeje hakaba hatangwa inama ko abantu bagerageza kwitabira

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Ibibabi nabyo bifite akamaro kanini, kuko babyifashisha mu miti ivura

Uko umuti utegurwa:

Dore ibiribwa 10 byafasha ubwonko bwawe gukora neza

Dore Ubwoko butanu bw’imbuto bwagufasha kwirukana imbeho

Ku bw’uyu mushakashatsi, ubwoko butanu bw’imbuto zifasha umubiri w’umuntu

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

3. Airelle (berry): Ni urubuto rujya kumera nk’imizabibu rukunze kuboneka muri

4. Amacunga, indimu, mandarine, pamplemousse: zikungahaye kuri vitamini C zikagira

5. Umuneke: Ni urubuto rwiza kandi rukaba isoko ya vitamini B6 ifasha mu kurwanya

Ubwoko bw’mbuto zongera imbaraga mu mubiri

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Imineke itanga imbaraga ku buryo bwihuse kuko yiganjemo intungamubiri za potassium

Ibiribwa 10 bifasha ubwonko gukora neza

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

5.Ikiribwa cya gatanu kigira uruhare mu mikorere myiza y’ubwonko ni imbuto zo

7.Ikiribwa cya karindwi kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni

Impuguke mu by’imirire zikomeza zitangaza ko umuntu wakwitwararika mu mirire ye ya buri

Urubuga rwandika amakuru ajyanye n’ubuzima www.doctissimo.fr rwashyize ahagaragara

2.Imineke: Nkuko bitangazwa na doctissimo.fr, imineke nayo iza ku isonga mu gufasha

5.Imbuto zitukura nk’inkeri: Zifite vitamini C ifasha ubwonko kuruhuka.

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

7.Epinari: Ifite vitamine B9, ifasha ubwonko kwibuka vuba.

9.Amashaza: Urunyogwe ngo narwo rufite intungamubiri zorohereza ubwonko mu mikorere

Dore urutonde rw’imbuto ntagereranywa mu kurinda umubiri indwara

Umuneke nawo ni intagereranywa mu kubungabunga ubuzima bw’umuntu kuko ufite

Amaronji cyangwa amacunga, nayo ari mu bwoko bw’imbuto z’ingirakamaro ku mubiri

Nyuma yo gusobanukirwa n’akamaro ntagereranywa k’imbuto zamaze gutangazwa hejuru mu

Muri byo twavuga :

2. Ibihwagari: ni kimwe mu biribwa bikungahaye kuri vitamini E na B1bikungahaye

Ipapayi irwanya mikorobe mu mubiri, cyane cyane iza barwayi ba diyabeti.

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Ipapayi ni rumwe mbuto zivura indwara zitandukanye

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Imbuto nk’inkeri, amacunga n’ibinyomoro na byo ni byiza mu mubiri w’umuntu ndetse

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Ibintu 10 Avoka ishobora kumarira umubiri wacu

NTEGEREJIMANATheogene:ntheog1@gmail.com or ntheog1@hotmail.com or ntegerejimanat@gmail.com or ntegerejimanat@y

Bimwe mubyo yenda utari uzi kuri Avoca

1.Avoka ikungahaye kuri potassium kurusha umuneke

Avoka ntitinda gushya ugereranyije n’izindi mbuto zitarwa.

Avoka kandi yuzuye proteine zitera imbaraga