IBI NIBYO BIRIBWA BYAGUFASHA KUKWONGERERA AMARASO
Kugira #amaraso ahagije mu #mubiri ni ingenzi ku #buzima #bwiza . Iyo ufite ikibazo cy'ubuke bw'amaraso (anemia), ushobora kwifashisha ibiribwa bikungahaye mu byubaka #umubiri byongera amaraso, cyane cyane ibiribwa bikize ku #butare (iron), #vitamini B12, vitamini C, na aside folique (folic acid). Dore ibiryo byakongera #amaraso :
1. Ibiryo Bikize ku Butare (Iron)
Inyama zitukura: Inyama zitukura nka za steak, #inyama y'inka, iy'intama n'iy’ihene zifite iron nyinshi kandi yorohereje #umubiri gukoresha.
Ibihumyo: Ibyo biva ku bihumyo birimo nka #isombe (isombe), ibihumyo (mushrooms), n'ibindi byuzuye muri iron.
Ibinyampeke: Ibijumba, ibitoke, ibigori, ibishyimbo, ibinyabijumba, na #soya ni ibiryo byuzuye mu butare.
Ibyo mu nzuzi: Ibyo mu nzuzi nka sesame, pumpkin seeds, n'izindi nzuzi zo mu mbuto zifite iron nyinshi.
2. Ibiryo Bikize kuri Vitamin B12
Amafi: Amafi nka salmon, sardines, mackerel, n'ibindi bifite B12 nyinshi.
Inyama z'amatungo: Inyama z'inyama zifite B12 harimo ibijumba, inkoko, ifi y'inka n'izindi.
Amata n'ibikomoka ku mata: Ibyo birimo amata, yawurute, fromages na za crème zifite B12 nyinshi.
3. Ibiryo Bikize kuri Folic #acid d
Ibijumba n'ibindi bitunguru bya soya: Ibinyamisogwe nka soya, amashaza, ndetse na za dodo bifite folic acid nyinshi.
Imboga z'icyatsi kibisi: Imboga zifite icyatsi kibisi nka epinari, #broccoli , ibishishwa by'inyanya, na dodo ni byiza.
Imbuto za citrus: Amacunga, mandarines, n'izindi mbuto za citrus zifite #folic acid nyinshi.
4. Ibiryo Bikize kuri Vitamin C
Imbuto: Amacunga, inkeri, imbuto za kiwi, na pome n'imbuto za pomegranates.
Imboga z'icyatsi kibisi: Ibirungo nk'ibyatsi bya parsley, ciboulette, na za dodo bifite vitamini C nyinshi.
Ibinyamavuta: #Imboga za poivrons, inyanya, imbuto za feza, n'amacunga ni byiza ku kubona vitamini C nyinshi.
5. Ibinyamavuta n'Ibyo mu Busitani
Ibihumyo: Ibihumyo bikungahaye kuri vitamine n'intungamubiri.
Ibyo mu mbuto: Ibiryo nka za avocados, walnuts, na za amandes bifite inyungu zitandukanye mu kongera amaraso.
Ibyo mu mboga z'icyatsi kibisi: Umuceri w'umweru, ibishishwa by'inyanya, imboga, n'imbuto za poivrons n'izindi mboga bifasha umubiri gutunganya #iron .
Kwongerera amaraso biterwa no kugira indyo yuzuye, #imirire irimo #vitamini zitandukanye, ndetse no gukora imyitozo ngororamubiri yoroheje. Kumenya iby’ubuzima bwawe ukavugana n’abaganga bifasha kubona uburyo bwo kongera amaraso neza no gutuma ugira ubuzima bwiza.
Icyitonderwa: Ni ingenzi kugisha inama umuganga mbere yo gutangira gahunda runaka yo kongera amaraso, cyane cyane niba ufite ibibazo by’ubuzima.