Abagore bafite ibyiciro bitandukanye by’ubuzima bishobora gutuma umubiri ukenera intungamubiri zihariye. Ibi bishobora kugaragara cyane ku bagore bava amaraso menshi mu gihe cy’imihango, abateganya gutwita, abatwite, abonsa ndetse n’abafite imirire idahagije.
Nubwo inyongeramirire ziboneka henshi, ntabwo buri mugore aba akeneye kuzifata. Abahanga bagira inama yo kubanza kumenya niba hari intungamubiri ibura mu mubiri no kugisha inama muganga cyangwa umukozi w’ubuzima mbere yo gutangira kuzikoresha.
Mu ntungamubiri z’ingenzi abagore bakwiye kwitaho harimo fer, folate, choline na vitamine D.
1. Fer ifasha umubiri gukora amaraso
Fer ni umunyungugu w’ingenzi umubiri ukoresha mu gukora hemoglobine, poroteyine iboneka mu maraso itwara umwuka wa oxygen ikawugeza mu bice bitandukanye by’umubiri.
Abagore bava amaraso menshi mu gihe cy’imihango baba bafite ibyago byinshi byo kubura fer, kuko batakaza amaraso menshi. Abagore batarya inyama na bo bakwiye kwitondera kubona fer ihagije mu mirire yabo.Iyo fer ibuze mu mubiri, umuntu ashobora kugira ikibazo cy’amaraso make, akagira umunaniro, intege nke cyangwa akumva atameze neza.
Hari inyongeramirire za fer ziboneka ku isoko, ariko ntibyiza ko umuntu azifata ku giti cye atabanje kugisha inama muganga. Ubwoko bumwe, nka ferrous sulfate, bushobora gutera impatwe cyangwa kubabara mu nda.
Ni yo mpamvu umugore ukeka ko afite ikibazo cyo kubura fer akwiye kubanza kugana inzobere mu buzima kugira ngo harebwe niba koko ayikeneye n’ingano ikwiye.
2. Folate cyangwa vitamine B9
Folate, izwi kandi nka vitamine B9, ni intungamubiri ingenzi cyane ku bagore, cyane cyane abateganya gutwita.
Mu byumweru bya mbere byo gutwita, folate igira uruhare mu mikurire y’umwana kandi ifasha mu kurinda ibibazo bishobora gufata umuyoboro w’ubwonko n’uruti rw’umugongo.
Kubera ko uruti rw’umugongo rw’umwana rutangira kuremwa mu byumweru 12 bya mbere byo gutwita, ni ingenzi ko umugore abona folate ihagije mbere yo gutwita ndetse no mu ntangiriro z’inda.
Ku bantu bakuru n’abana barengeje imyaka 11, ingano yagaragajwe muri aya makuru ni mikorogarama 200 za folate ku munsi.
Abagore bari mu kigero cyo kubyara kandi batekereza gutwita basabwa gufata inyongera ya folate ya mikorogarama 400 ku munsi. Iyo umugore afite ibyago byinshi byo kuba umwana we yagira ikibazo cy’umuyoboro w’ubwonko, umuganga ashobora kumugenera ingano iri hejuru.
Folate iboneka no mu biribwa bitandukanye, birimo ibishyimbo, epinari, broccoli, asparagus, umuhondo w’igi, umutsima w’ingano yuzuye na wheatgerm.
3. Choline ifasha ubwonko n’uturemangingo
Choline ni intungamubiri akenshi abantu batita cyaneho, ariko igira uruhare mu mikorere myiza y’umubiri.Ifasha mu kurema uturemangingo no mu mikorere y’ubwonko, harimo kwibuka. Iba ingenzi cyane mu gihe cyo gutwita no konsa, kuko umwana aba akeneye intungamubiri zihagije kugira ngo ubwonko bwe bukure neza.
Mu Burayi, igipimo gifatwa nk’ikihagije ku muntu mukuru ni miligarama 400 za choline ku munsi. Ku mugore utwite kiba hafi ya miligarama 480, naho ku wonsa kikagera kuri miligarama 520 ku munsi.
Choline iboneka mu biribwa bitandukanye. Igi ni kimwe mu biribwa bikungahaye kuri yo, kuko igi rimwe rishobora kuba ririmo hafi miligarama 147 za choline.Salmoni, inyama z’inka, igituza cy’inkoko, wheatgerm, quinoa, broccoli, ibishyimbo bitukura n’amande na byo biri mu biribwa bishobora gutanga choline.
4. Vitamine D ikomeza amagufwa n’amenyo
Vitamine D ikunze kwitwa vitamine y’izuba kuko umubiri ushobora kuyikora mu ruhu igihe umuntu ahuye n’izuba.Iyi vitamine ni ingenzi kuko ifasha umubiri gukoresha neza kalisiyumu, bityo ikagira uruhare mu gukomeza amagufwa n’amenyo.
Mu gihe cyo gutwita, vitamine D ishobora kugira uruhare mu mikurire myiza y’umwana. Urwego rw’iyi vitamine mu mubiri rushobora gutandukana bitewe n’ibintu birimo imyaka, ibara ry’uruhu, imbaraga z’izuba, igihe umuntu amara ahura n’izuba ndetse n’aho atuye.
Vitamine D ishobora kandi kuboneka mu biribwa birimo salmoni, sardine, ibiribwa byongerewemo vitamine D ndetse n’amagi.
Ni ryari umugore yakenera inyongeramirire?
Kuba inyongeramirire ziboneka henshi ntibivuze ko buri mugore agomba kuzifata.
Umugore ashobora kubona intungamubiri nyinshi akoresheje indyo yuzuye kandi itandukanye. Inyongeramirire zishobora gukenerwa igihe hari intungamubiri ibura mu mubiri cyangwa igihe umuntu afite ibyago byihariye byo kuyibura.
By’umwihariko, umugore uva amaraso menshi mu gihe cy’imihango, udatarya inyama, uteganya gutwita, utwite cyangwa wonsa akwiye kuganira n’umukozi w’ubuzima kugira ngo amenye niba hari inyongera akeneye.
Ni ngombwa kwirinda kwifatira inyongeramirire ku giti cyawe, kuko no kurenza urugero rw’intungamubiri zimwe bishobora kugira ingaruka ku buzima.
Muri rusange, kurya indyo yuzuye irimo imboga, imbuto, ibinyampeke, ibishyimbo, amagi, amafi, inyama n’ibindi biribwa bitandukanye bishobora gufasha umubiri kubona intungamubiri nyinshi ukeneye.
Inyongeramirire si izisimbura indyo yuzuye; zigomba gukoreshwa igihe hari impamvu iboneye kandi hakurikijwe inama y’inzobere mu buzima.
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