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Ubwonko ni rumwe mu ngingo fatizo ku mubiri wa muntu , ubwonko nibwo bugenzura umubiri wese , bugafasha mu kubika amakuru y'umubiri , kuyasesengura no gutanga amabwiriza ku bindi bice by'umubiri.
Ariko burya hari ibiribwa biwurinda , bikarinda ubwonko kwangirika , bikawufasha kwisana no bkawurinda kandi gusaza imburagihe .
Mu biribwa turya ndetse n'imibereho ya buri munsi tubamo , burya duhuriramo n'ibintu bishobora kwangiza ubwonko ariko ibi biribwa 10 tugiye ku kubwira , bituma ubwonko butangirika ndetse bugahora bukora neza.
Dore ibiribwa 10 byiza ku bwonko
Hari ibiribwa bitanduikanye birinda ubwonko
1.Amafi
Amafi ni kimwe mu biribwa birinda ubwonko biza ku mwanya wa mbere , cyane cyane amafi yo mu bwoko bwa Salmon , Meckerel na Tilapiya , aya mafi akungahaye ku binure byiza bya Omega-3 bifasha mu kurinda ubwonko .
Ibinure bya Omega-3 biboneka mu mafi cyane cyane ni ibyitwa DHA , ibi bikaba bifasha mu kubika amakuru ,gusana uturemangingo tw'ubwonko no kugabanya ibyago byo kwibasirwa n'indwara z'ubukure zifata ubwonko.
2.Inkeri
Inkeri burya nazo zirinda ubwonko bwa muntu , inkeri zkungahaye ku binyabutabire byiza byitwa antioxidant cyane cyane nka flavonoids.
Ibi binyabutabire bikaba birwanya ibindi binyabutabire byangiza ubwonko , bikarinda ubwonko ibindi bishobora kubwangiza .
Ubushakashatsi bwakorewe ku nkeri bwagaragaje ko inkeri zifasha mu kurinda ubwonko , mu gutuma bukora neza mu kubika amakuru no gutuma butekereza neza .
3.Imbogarwatsi
Burya imbogarwatsi nazo zikungahaye ku mavitamini , imyunyungugu n'ibinyabutabire bya antioxidant ,
Cyane cyane intungamubiri ya folate dusanga mu bwonko , ituma bukora neza , ikagabanya ibyago byo kwibagirwa bya hato na hato , ndetse ikanaburinda .
4.Ubunyobwa
Ubunyobwa n'ibindi binyampeke nka Chia seeds , flaxseeds na Almonds , nabyo burya ni byiza ku bwonko , aho bikungaye ku ntungamubiri zifasha ubwonko , izo ntungamubiri ni nka mavitamini n'imyunyungugu.
Nanone muri ibi biribwa dusangamo ibinure bya Omega-3 ndetse na Vitamini E byose bikaba birinda ubwonko no gutuma bukora neza .
5.Icyinzari
Icyinzari gikungahaye ku kinyabutabire cyitwa Curcumin , iki kinyabutabire kikaba ari cyiza ku bwonko kuko gituma bbukora neza .
Curcumin ituma ubwonko bubika amakuru bwakira , igatuma bukora neza ndetse ikanafasha mu gusana uturemangingo twabwo .
6.Avoka
Urubuto rwa Avoka burya narwo ni rwiza ku bwonko , kuko rufasha mu gutuma bukora neza no gutuma bubona umwuka nizindi ntungamubiri .
Avoka ikungahaye ku ku binure byiza bya Monounsaturated fats , ibi binure bikaba bituma amaraso atembera neza , iyo amaraso atembera neza bituma ubwonko bubona umwuka mwiza wa ogisijeni ndetse n'intungamubiri bukenera .
7.Shokola zirabura (Dark Chocolate )
Burya shokora zirabura nazo ni nziza ku bwonko , izi shokola ziba zikoze muri cocowa , iyi ikaba ibonekamo ibinyabutabire bya antioxidant byinshi , aha twavuga nka flavonoids .
Ibi binyabutabire bikaba bituma amaraso agera ku bwonko aba menshi , bikaburinda kwangirika no kwangizwa n'ubundi burozi bushobora guturuka ku bintu bitandukanye kandi bwakwangiza ubwonko .
8.Borokoli (Broccoli )
Imboga za Borokoli ni zimwe mu mboga zishyirwa mu itsinda ryizitwa Cruciferous , zikaba ari imboga nziza ku bwonko no ku mikorere yabwo.
Izi mboga zikungahaye kuri Vitamini K ku bwinshi , iyi vitamini ikaba ari nziza ku bwonko ndetse zikaba zinatuma ubwonko bukora neza .
9.Inzuzi z'ibihaza
Inzuzi z'ibihaza dusangamo intungamubiri zirimo nk'umunyungugu wa manyeziyumu , fer , zinc na cuivre , izi zose zikaba ari nziza ku bwonko .
by'umwihariko nk'umunyungugu wa manyeziyumu ni miwza cyane ku bwonko kuko utuma bukora neza , bukabasha kubika amakuru kandi ikaburinda kwangirika .
10.Indimu
Indimu kimwe burya n'amacunga , amaronji nibindi nkabyo , bikungahaye kuri Vitamini C ku bwinshi , iyi vitamini ikaba ari nziza ku bwonko kuko ituma buhanahana amakuru byoroshye ndetse ikanaburinmda kwangizwa n'imyanda n'uburozi butandukanye .
Ibyi tumaze kuvugaho bikaba ari ibiribwa byiza ku bwonko , biwurinda , bikanatuma bukora neza , kubishyira mu mafunguro yawe ya buri munsi , bikaba ari ibintu byiza kandi bikanatuma ugira ubwonko butyaye kandi bukora neza .
Izindi nkuru wasoma