Ubwoko Butandukanye Bwa Vitamine N’uburyo Bwo Kuzikoresha

Nzi neza ko, wabwiwe ngo “ukeneye vitamine”, “fata vitamine” cyangwa “kurya imboga zirimo vitamine”. Ariko se mu by’ukuri uzi icyo arizo cyangwa icyo zimara? Birashoboka ko atari byo. Byiza soma kandi wige inyungu zidasanzwe vitamine zitugirira n’impamvu tuzikeneye mu kubungabunga umubiri muzima, uruhu, amenyo, amagufwa n’ibindi.

Vitamine zishonga mu mazi

Izi ni vitamine zishonga mu mazi, n’ubwo zitwarwa byoroshye ntishobora kubikwa mu mubiri. Izi ni vitamine B igizwe na vitamine C.

Vitamine B

Vitamine B ikubiyemo kandi:

– B1 (Thiamine) ni vitamine ifasha mu mikurire ya sisitemu y’imitsi, kuyibura bitera indwara z’uruhu.

– B2 (Riboflavin) ni vitamine ifite akamaro kanini mu maraso atukura no guhinduranya fer. Kubura B2 bitera umuntu kugira amaraso make.

– B3 (niacin) Iyi vitamine ifasha kurinda umutima no kugabanya cholesterol mbi.

– B5 (acide pantothenique) ifasha kubantu bahangayitse, imisemburo y’imibonano mpuzabitsina kandi irwanya gusaza.

– B6 (pyridoxine, pyridoxal na pyridoxamine) ikomeza ubudahangarwa bw’umubiri kandi kubura kwayo bitera amaraso make n’indwara y’uruhu.

– B7 (biotine) Ifasha mu kubungabunga uruhu rwiza n’inzara.

– B9 (aside folike) igira uruhare muri synthesis ya selile y’amaraso atukura kandi kubura vitamine B9 bishobora gutera kubura amaraso. Ni ngombwa ko abagore batwite bafata B7 mu rwego rwo kurinda ubwonko n’urutirigongo mu nda yabo itaravuka.

– B12 (cobalamin) ifasha mu gukora uturemangingo tw’amaraso atukura no gukura kwa sisitemu. Kugira ibura rya B12 bizatera kubura amaraso, kwiheba no guta umutwe.

Vitamin C (Ascorbic acid)

Vitamine C ifasha kugumana amagufwa akomeye, amenyo, sisitemu y’umubiri, kwongera fer, …

Hafi ya 73% ya vitamine ziva mu biribwa no kurya imboga. Kubura igihe kirekire vitamine iyo ari yo yose bishobora kwangiza umubiri ku buryo budasubirwaho. Menya neza iyo ubuze hakiri kare kugirango ubashe kwifata neza.

Vitamine zishongesha ibinure

Izi vitamine zishongesha amwe mu mavuta aba mu mibiri yacu akenshi dukura mu biribwa birimo amavuta. Izo vitamine ni Vitamine A, D, E na K.

Vitamine A (retinoid)

Vitamine A itunga kandi igakomeza uruhu rukaba rwiza. Irwanya microbe, ikora nka antioxydeant, irinda ibibazo by’ubuhumyi kandi ituma tureba neza. Ifasha imibiri yacu gukura neza.

Kubura vitamine A bitera imikurire mibi ku bana, uruhu rwumye kandi rukomeye, guta umusatsi, indwara z’uruhu, ubuhumyi n’ijoro no gutuma umuntu atabona neza.

Vitamine D ( cholecalciferol)

Iyi vitamine ifasha umubiri gukuramo calcium na fosifore ku menyo n’amagufa akomeye. Uruhu rwacu rushobora kubyara vitamine D mu kuyikura mu izuba. Kubura vitamine D bitera kudakomera kw’amagufa n’amenyo, koroshya no gucika intege amagufwa.

Vitamine E

Vitamine E ikora nka antioxydeant kandi ifasha kugumana imitsi myiza. Kubura iyi vitamine bitera  kubura amaraso n’indwara zifata imitsi.

Vitamine K

Vitamine K ni nziza mu gutembera kw’amaraso bisanzwe kandi kuyibura bitera umuvuduko w’amaraso menshi. Tuyikura mu mboga cyane cyane mu mboga rwatsi.

Ni he twakura vitamine?

Kugirango imibiri yacu ikore neza dukeneye vitamine. Hano hepfo hari urutonde rwa vitamine zose dukeneye mu mibiri yacu.

Vitamine A

• Ibinyamisogwe                                                          •Amashu

• Epinari                                                                      • Amavuta y’inka

• Amashanyarazi                                                       • Karoti

•Ifi ya Tuna                                                                 • Amavuta y’umwijima

• Ibijumba                                                                   • Icyatsi cya basil cyumye

•Umwijima wa Turukiya                                           • Mutaridi y’icyatsi

• Imboga                                                                      • Ipapayi

•Umwijima w’inka                                                      • Amashaza

                                                                                     • Urusenda rutukura

Vitamine B

• Asparagus                                          • Inyama z’inka

• Igituza cy’inkoko                               • Beterave

• Avoka                                                                            • Broccoli

• Umuneke                                                                      • Seleri

• Umwijima w’inka                                                        • Imbuto zumye

• Amafi                                                                             • Amagi

• Amata                                                                            • Ibinyampeke

 • Umwembe                                                                   • Amashaza y’icyatsi

•Umwembe

Vitamine  C

• Inkeri                                                                        • Amapera

• Imizabibu y’umukara                                            • Ipapayi

• Amashu                                                                    • Amashaza

• sereri                                                                         • Inyanya

• Amacunga                                                                • Puwavuro y’umuhondo

Vitamine D

• Umwijima w’inka                                                  • Ibihumyo

• Umuhondo w’igi                                                    • Soya

• Amafi                                                                       • Umutobe w’icunga

• Amata                                                                      • Izuba ry’agasusuruko

• Ibinyampeke                                                          • Tofu

Vitamine E

• Ifiriti y’ibijumba                                                   • Epinari zitetse

• Amateke                                                                • Urusenda rwa kamurari

• Avoka                                                                     • Urusenda rwa kamurari

• Broccoli                                                                  • Ibihwagari

• Crevette

Vitamine K

• Amashu atandukanye                                      • Imbuto zumye

• Soya                                                                    • fromage

• Amashaza asatuye                                           • Icyatsi cya basil cyumye

• Jambo                                                                 • Perisile