Umugore ukimara kubyara ndetse n’umugire wonsa baba bagomba kwita by’umwihariko ku mirire yabo ndetse bakayinoza ku buryo bukwiye .umubiri wabo Uba ukeneye intungamubiri nyinshi ziwufasha kwisubiza no kwisana.
Ku mugore ukimara kubyara ibi biribwa byamufasha kwisubiza imbaraga vuba, umubiri ugasubirana ,bigatuma amashereka aboneka ku bwinshi ndetse bikanamutera kugira ubuzima bwiza muri rusange.
Dore ibiribwa umugore ukimara kubyara n’uwonsa bagomba kwitaho mu mirire yabo.
1.Imboga rwatsi.
imboga ntizigomba kubura ku mafunguro y’umugore ukimara kubyara ndetse n’umugore wonsa .
imboga zikungahaye ku ntungamubiri zitandukanye zirimo amavitamini y’ingenzi ndetse n’imyunyungugu y’ingenzi ifasha umubiri kwisubiza no kwisana nyuma yo kubyara Kandi ikanatuma amashereka aboneka nta nkomyi.
Imboga ukwiye kurya ni nka dodo ,epinari , Brocolli inyanya ,karoti nibindi…
2.Imbuto.
Niba ukimara kubyara ,ku mafunguro yawe ntihagomba kubura imbuto ,kubera ko imbuto zibonekamo amavitamini , imyungugu ndetse na fibre bifasha umubiri mu kuwurinda ,kuwubaka ndetse no kuwuha imbaraga.
imbuto ukwiye kwibandaho ni nka imineke,avoka ,pome,inkeri .mango watermelon n’izindi.
3.Ibitera imbaraga.
Ku mugore ukimara kubyara ndetse n’umugore wonsa ,baba bakeneye kurya ibitera imbaraga ,bibonekamo ibinyamafufu .
ibi bitera imbaraga bikaba byongerera umubiri imbaraga bityo ukabasha gukira vuba no kwisubiza .
ibitera imbaraga ukwiye kwibandaho ni ingano n’ibizikomokaho ,umuceri ,ibijumba ,ibirayi nibindi.
4.Amafunguro akungahaye kuri poroteyine.
Ibiribwa birimo intungamubiri za poroteyine bifasha umubiri kwiyubaka no kwisana ,ku mubyeyi utwite n’umubyeyi wonsa Aya mafunguro ni ingenzi cyane.
ibiribwa dusangamo poroteyine ni inyama ,amagi ,ibishyimbo ,soya ,nibindi binyamisogwe.
5.Amata n’ibiyakomokaho.
Burya amata nayo akungahaye ku ntungamubiri za poroteyine ariko akaba agira n’umwihariko wo kuba akungahaye ku munyungugu itandukanye ikenerwa n’umubiri.
Amata nibiyakomokaho ni ukuvuga yawurute,cheese nibindi…
6.Amagi.
amagi nayo akungahaye kuri poroteyine ariko yo akagira n’umwihariko wo kuba arimo intungamubiri ya Choline ,ituma afasha umubyeyi wonsa kubona amashereka ahagije.
7.Umunyungugu wa Iode.
Burya uminyungugu wa Iode ni umunyungugu mwiza cyane Kandi w’ingenzi ,ufasha umubyeyi wonsa kubona amashereka .
umunyungugu wa Iode dushobora kuwusanga mu mboga z’amashu ,ibikomoka mu nyanja ibikomoka ku mata nibindi…
8.Ibinure bya Omega 3 .
ibi binure bya Omega 3 birakenewe ku mugore ukimara kubyara kuko bituma abona amashereka Kandi amashereka ye akaba arimo intungamubiri zikenewe ku mwana muri make byongera qualite y’amashereka.
Ibinure bya Omega-3 dushobora kubisanga mu mafi .
9.Amazi .
Amazi kimwe n’ibikoma burya ni ingenzi ku mubyeyi wonsa ndetse n’umubyeyi ukimara kubyara ,kuko bituma umubiri we ubona amazi ahagije bityo ugakora amashereka ahagije.
iyo umubiri wabo urabona amazi ahagije nta mashereka ahagije babona.
Izindi nkuru.
Ni ubuhe burwayi imboga zo mu bwoko bw’amashu zivura?
Dore impamvu udakwiye kugaburira umwana wawe amata y’inka ,urimo uramwangiza bikomeye