Umugore utwite agomba kwita ku mirire ye kubera ko umubiri we n’uw’umwana atwite ukenera intungamubiri nyinshi cyane ,niryo hari ibiribwa umugore utwite akwiye kwibandaho mu mirire ye ya buri munsi.
Intungamubiri nkenerwa n’umugore utwite zigenda ziyongera kugira ngo umubiri ubashe kubona ibitunga umwana uri mu nda ye ,ndetse n’umubyeyi ntazahazwe n’imirire mibi ,Dore ko umwana atungwa n’intungamubiri akura kuri nyina.
Intungamubiri umubyeyi akenera zirimo
- Poroteyine
- Amavitamini n’imyunyungugu itandukanye
- Ibinyamavuta
- ibitera imbaraga
- Fibre
- amazi
Dore ibiribwa umugore utwite akenera
Hari ubwoko bw;ibiribwa butandukanye umubiri w’umugore utwite ukenera birimo
1.Ibikomoka ku mata
Umubyeyi akenera intungamubiri za poroteyine ndetse n’imyunyungugu ya karisiyumu ku bwinshi ,cyane cyane kandi ibi biboneka mu mata n’ibiyakomokaho ,ibikomoka ku mata twavuga nka yawurute ,foromaje
Mu mata dusangamo Casein ikungahaye ku munyungugu wa karisiyumu ,hakabobekamo ikinyabutabire cya fosifore na manyeziyumu ndetse n’amavitamini atandukanye . byose kandi biakba bikenewe n’umubiri w’umugore utwite.
2.Imboga rwatsi
Umubyeyi utwite aba agombva kurya imbogarwatsi kubera nazo zibonekamo intungamubiri ,umubiri we ukeneye ,mu mboga rwatsi twavuga nka dodo ,epinari ,brocoli ,amashu nibindi…
Imbogarwatsi ni isoko nziza y’intungamubiri zitandukanye zirimo fibre ,poroteyine ,ubutare bwa fer ,vitamini zo mu bwoko bwa B ,imyunyungu itandukanye .
3.Ibijumba n’ibirayi
ibijumba n’ibirayi bikungahaye ku kinyabutabire cya Beta carotene ari nacyo kivamo Vitamini A .kikaba gikenewe mu kubaka ubudahangarwa bw’umubyeyi no mu mikurire y’umwana uri mu nda .
Si ibyo gusa binakungahaye kubyitwa fibre bituma urwungano rw’igogora rw;umubyeyi rukora neza ,dore ko abagore batwite bakunze kwibasirwa n’impatwe.
4.Amafi yo mu bwoko bwa Salmon
Amafi yo mu bwoko bwa Salmon akungahaye ku ntungamubiri ya Omega-3 kamdi y’ingenzi mu mikurire y’umwana uri mu nda ,aho ifasha mu kurema ubwonko bwe.
Ibindi biribwa bikomoka mu nyanja nabyo ni byiza ku mubyeyi kuko bibonekamo intungamubiri utapfa kubona mu bindi biribwa.
5.Amagi
Amagi ni ikiribwa cyiza gikungahaye ku ntungamubiri ku ntungamubiri zitandukanye zirimo ,amaporoteyine ,amavitamini ndetse n’imyunyungugu itandukanye .
mu magi dusangamo intungamubiri ya Choline ikenewe n’umubiri w’umugore ndetse n’umubiri w’umwana aho ifasha mu mikurire y’ubwonko bw’umwana no kumurinda ko yagira ikibazo mu bwonko.
igi rimwe riba ririmo miiligarama 147 za choline ,kurirya bituma ubasha kuronka iyi choline ikenewe ku munsi ingana na miligarama 450 ku munsi .
6.Imboga za Borokoli
imboga za borokoli zikunagahye ku ntungamubiri za Vitamini C. A na K ndetse zikanabonekamo imyunyungugu ya karisiyumu ,potasiyumu n’ubutare bwa fer
7.Inyama
Inyama ni isoko nziza ya za poroteyine ,inyama zikungahaye ku butare bwa fer ,intungamubiri ya choline ,ndetse na vitamini zitandukanye cyane cyane zo mu itsinda rya Vitamini B.
Ubutare bwa fer bukoreshwa n’umubiri w’umugore mu kurema amaraso mashya .bikanamurinda indwara anemia yo kugira amaraso make.
8.Ingano
Ingano n’ibizikomokaho nabyo ni isoko y’intungamubiri nkenerwa ku mubiri w’umugore .ingano zibonekamo amvitamini .izindi ntungamubiri z’ingenzi zirimo imyungugu ,poroteyine nibindi…
`10.Avoka
Urubuto rwa Avoka rukungahaye ku ntungamubiri nyinshi zitandukanye zirimo Fibre ,Vitamini zitandukanye nka Vitamini B ,C ,K na E .muri avoka kandi dusangamo ikinyabutavire cya Potasiyumu ,cuivre na folate.
Izi ntungamubiri zose ni nkenerwa ku mubiri w;umugore utwite ,cyane cyane zigakoreshwa mu kurema imikaya n’ubwonko by’umwana uri mu nda.
11.Amazi
Umugore utwite umubiri we ukenera amazi menshi yo kumurinda umwuka no gukoresha mu mikorere yawo mu byitwa metabollic function ,amazi arinda umugore kwibasirwa no kuzahazwa n’umwuma ,indwara y’agahinda ndetse nibindi bibazo biterwa n’inda.
Abaganga bavuga ko amazi umugore agomba kunywa ku munsi angana na litiro 2,3 ariko ingano yayo ishobora kwiyongera bitewe n’umubiri w’umugore .
Izindi nkuru
Sobanukirwa: Umuti wa Uterogestan ukoreshwa mu kuvura ufite ikibazo cyo kubura urubyaro
kuberiki umugore/umukobwa uri mu bihe by’uburumbuke azana ururenda rwinshi mu gitsina?
Ibiribwa umugore ukimara kubyara ndetse n’uwonsa bakwiye kwibandaho