Ubwonko ni rumwe mu ngingo z’ingenzi ku mubiri wa muntu ,ubwonko bukaba bukora nka mudasobwa ihambaye isesengura amkuru yose twakira kandi ikanagenzura umubiri wose .ubwonko bugizwe n’urunyuranyurane rw’uturemangingo tuzwi ku izina rya neurons .
Nubwo bwose ,ubwonko ari buto bukoresha 20% by’imbaraga umubiri wose ukoreshaa ,ibi bikaba bisobanura ubushobozi bwabwo mu kugenzura umubiri wose ndetse bukaba bunakoresha imbaraga nyinshi mu kubika no gusesengura amakuru.
Dore ibiribwa bifasha ubwonko gukora neza
1 .uRUBUTO RWA aVOKA
Urubuto rwa Avoka ni rwiza cyane ku mikorere y’ubwonko ,uru rubuto rukungahaye ku binure byiza bizwi nka monounsaturated fats ,ibi binure bikaba bifasha amaraso gutembera neza ku bwonko aho agera atwaye umwuka mwiza wa Ogisijeni n’intungamubiri zitandukanye zikoreshwa nabwo zirimo ibitera imbaraga nk’isukari ndetse n’amavitamini atandukanye n’imyunyungugu.
2.Inkeri
Imbuto z’inkeri zikungahaye ku ntungamubiri zikamura uburozi bubi ndetse n’ibinyabutabire bibi bibyarwa n’umubiri iyo ukoresha umwuka wa ogisijeni ,ibi binyabutabire bizwi nka oxidative stress ,bikaba bigira uruhare runini mu gutuma ubwonko busza ndetse n’umuntu akaba yakwibasirwa n’uburwayi bwpo kwibagirwa .bityo kurya inkeri bikaba birinda ubwonko gusaza no kugutuma ubwonko bukora neza mu bijyanye no kubika amakuru.
3.Imboga za Broccoli
Imboga za Broccoli ni zimwe mu mboga nziza cyane ku bwonko ,izi mboga zikungahaye Kuri Vitamini K ifasha ubwonko mu kunoza imikorere yabwo ndetse ikabufasha mu kubika amakuru
Bene izi mboga ,abahanga mu mirire bavuga ko ari byiza kuzigaburira umwana ugitangira kurya aho ubwonko bwe buba bukura cyane kuko bimufasha kuronka intungamubiri zizibonekamo bityo n’ubwonko bwe bukarushaho gukora neza.
4.Shokora y’irabura
Shokora yirabura ni kimwe mu biribwa byiza cyane kandi bibonekamo intungamubiri zitandukanye zirimo ,ibinyabutabire bya flavonoid ,izi flavonoid zifasha ubwonko mu gukora neza ,shokora nanone ituma ubwonko buvura umusemburo wa rndorphins.
Shokora yirabura nanone yifitemo isukari nziza ,idateza ibibazo ku mubiri birimo indwara za Diyabete bityo kurya bene izi shokora bikaba bigufasha kuronka intungamubiri nyinshi bikanakurinda ubiurwayi butandukanye. byinshi kuri shokora yirabura ,kanda hano Akamaro 8 ka shokora ku mubiri wa muntu
5.Amagi
Amagi nayo akungahaye ku ntungamubiri ya choline ifasha ubwonko mu mikorere yabwo myiza ,burya amagi anabonekamo ,izindi ntungamubiri zitandukanye zirimo poroteyine ,imyunyungugu nibindi kandi byose by’ingenzi ku mubiri muri rusange.
6.Imboga rwatsi
Imboga rwatsi zibonekamo ku bwinshi Vitamini E ,iyi vitamini ikaba irinda ubwonko gusaza imburagihe ,ndetse zinabonekamo intungamubiri za folate zizwiho mu kurinda ubwonko no gutuma bukora neza.
Kurya imboga rwatsi binagufasha kuronka izindi ntungamubiri zitandukanye zifasha umubiri mu mikorere myiza yawo .
7.Amafi
Cyane cyane amafi yo mu bwoko bwa Salmon na Sardine akungahaye ku ntungamubiri ya Omega-3 ,iyi ntungamubiri ikaba ifasha mu mikorere myiza y’ubwonko ndetse zikanarinda ko ubwonko bukora nabi bunoza imikorere myiza yabwo.
Muri rusange amafi abarizwa mu bwoko bw’inyama zera .ubu bwoko bukaba ari bwiza cyane kuko bidateza uburwayi butandukanye nk’indwara z’umutima nkuko inyama zitukura zibikora ,kuyaamafi uronka intungamubiri ziyabonekamo kandi ukaba unarinda umubiri wawe uburwayi butandukanye.
8.Icyinzari
Icyinzari kimwe mu biribwa bifasha ubwonko aho kibonekamo ibyitwa antioxidant ,nanone icyinzari kikaba gifasha ubwonko kuba bwakwakira umwuka uhagije wa ogisijeni nanone icyinzari kirinda ubwonko gusaza .
Ubushakashatsi bugaragaza ko icyinzari gishobora no kugabanya ibyago bya kanseri aho gisohora ibinyabutabire by’uburozi mu mubiri byinshi ku cyinzari soma iyi nkuru Akamaro k’icyinzari .
9.Ubunyobwa na Soya
Ubunyobwa ndetse nibi bukomokaho bifasha ubwonko ,ibi biribwa bikungahaye kuri vitamini E ifasha mu kurinda uturemangingo tw’ubwonko .nanone intungamubiri ziboneka muri soya n’ubunyobwa birinda ubwonko mu gusaza .
Bene ibi biribwa bikungahaye ku myunyungugu ya Zinc na Manyeziyumu iyi myunyungugu yombi ikaba ari ingenzi ku bwonko ,byinshi ku myunyungugu wa zink soma Akamaro ku umunyungugu wa Zinc. n’umunyungugu wa manyeziyumu kanda Akamaro ku Umunyungugu wa manyeziyumu.
10.Amazi
Amazi agize 80% by’ubwonko bivuze ko igice kinini cyabwo kigizwe n’amazi bityo ubwonko amazi akaba ari ingenzi ku bwonko no ku mubiri muri rusange.
Iyo umuntu afite amazi make mu mubiri ,acika intege ,akababara umutwe ndetse n’ubushobozi bwo gutekereza no gufata mu mutwe bukagabanuka .
Izindi nkuru
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