N’ubwo mu busanzwe akenshi dupfa kurya uko tubonye, ariko burya umugore utwite hari ibyo aba agomba kwitaho no kuzirikana. Ni mu gihe kuko aba agomba kubungabunga ubuzima bw’abantu babiri icyarimwe: ubwe bwite, n’ubw’uwo atwite.

Niba rero utwite cyangwa ubiteganya, hano twaguteguriye bimwe mu biribwa by’ingenzi umugore utwite akwiye kurya cyane kurenza ibindi. Si ngombwa ngo kuri buri funguro byose bibonekeho, ariko hagomba kugira ibiboneka.

Icyo umugore agomba kuzirikana ni indyo yuzuye igizwe:

1. Ibyubaka umubiri

2. Ibirinda indwara

3. Ibitera imbaraga.

Ibyokurya by’ingenzi ku mugore utwite

1. Amagi

Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine. Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri we gakozwe na poroteyine. Si ibyo gusa kuko nawe mugore utwite ucyeneye poroteyine nyinshi.

Uretse kandi ibyo, tunasangamo choline, ikaba izwiho gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zafata urutirigongo.

Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi. Icyakora iyo ugira ikibazo kuri cholesterol wajya urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni atogosheje gusa.

2. Amafi ya Salmon

Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana (nervous sytem). Niyo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.

3. Ibishyimbo

Ibishyimbo mu moko yabyo yose bikungahaye kuri fibre na poroteyine kuruta izindi mboga. umugore utwite imikorere y’urwungano ngogozi icika intege bikaba byabyara kutituma cyangwa kwituma impatwe, no kuba yamurika (hemorrhoid). Ibi byose kurya ibikungahaye kuri fibre byabirinda bikanabikiza. Ibishyimbo kandi bikungahaye ku butare, zinc , calcium na vitamin B9 ifasha mu mikurire y’umwana.

4. Ibijumba

Ibara rya orange tubona mu bijumba birikura kuri carotenoids, zikaba zihindukamo vitamini A iyo zigeze mu mubiri wacu. Mu gihe kugira vitamini A nyinshi mu mubiri bishobora guteza ibibazo, nyamara siko bimeze kuri carotenoids. Umubiri utunganya iyo ukeneye gusa, ibisigaye bigasohoka. Niyo mpamvu kurya ibijumba ku bwinshi nta ngaruka byateza. Ikindi kandi nuko bikize kuri vitamini C, fibre na vitamini B9.

5. Impeke zuzuye

Impeke zuzuye ( ni ukuvuga zitanyuze mu mashini ngo zikureho agahu k’inyuma), ni ingenzi kandi ni nziza. Hano twatanga urugero rw’umuceri utonoye bwa mbere, ingano, ibigori (injugu), amasaka, uburo. Impeke rero ni ingenzi kuko zikungahaye kuri fibre n’izindi ntungamubiri harimo vitamini E, selenium na phytonutrients (ibinyabutabire bizwiho kurinda uturemangingo)

6. Ubunyobwa bwa Walnuts

Walnuts ziza mu bwoko bw’ubunyobwa ariko butera mu butaka, ahubwo bwera ku giti. Ni isoko nziza y’ibinure bya omega-3, biva ku bimera. Urushyi rwabyo kuruhekenya hagati y’ifunguro rya ku manywa n’irya nijoro ni ingenzi. Ni isoko ya poroteyine na fibre.

7. Imboga

Imboga cyane cyane izifite ibara ry’icyatsi cyijimye, ni isoko nziza ya za vitamini nka A, B9, C na K n’intungamubiri zinyuranye. Binafasha kandi gufasha mu mikorere myiza y’amaso.

9. Inyama

Inyama cyane cyane iz’inka, ariko zitarimo ibinure ni isoko ya poroteyine izwi nka lean. Si ibyo gusa kuko zinarimo choline. Gusa ntugomba kuzirya cyane, kandi nanone ukarya izapimwe na muganga w’amatungo wemewe.

10. Imbuto

Kurya imbuto z’amoko anyuranye, izitukura, umuhondo, orange n’izindi bizaha umubiri wawe n’uw’umwana utwite intungamubiri zinyuranye. Muri zo twavuga vitamini hafi ya zose (uretse B12 iba mu bikomoka ku matungo gusa), imyunyungugu, n’ibindi umubiri ukeneye. Ubushakashatsi bwagaragajeko kurya imbuto zinyuranye mu gihembwe cya nyuma utwite bituma umwana uri mu nda amenya icyanga cyazo binyuze muri rwa ruzi aba arimo yogamo