Urashobora guhitamo indyo ikozwe mubiribwa bikungahaye ku ntungamubiri.Ibiryo bikungahaye ku ntungamubiri birimo isukari, sodium, ibinyamisogwe, hamwe n'amavuta mabi.Harimo vitamine n'imyunyu ngugu hamwe na karori nke.Umubiri wawe urakeneyevitamine n'imyunyu ngugu, bizwi nka micronutrients.Barashobora kukurinda indwara zidakira.Nuburyo bwiza bwo gufata micronutrients mu biryo kugirango umubiri wawe ubyumve neza.
Uburyo bwo kuzamura ubuzima
Biragoye rwose kubona byosevitamine n'imyunyu nguguumubiri wawe ukeneye.Abanyamerika bakunda kurya ibiryo birimo karori nyinshi na micronutrients nkeya.Ibyo biryo mubisanzwe birimo isukari nyinshi, umunyu, hamwe namavuta.Ibi biroroshye kubyibuha birenze.Bizongera amahirwe yawe yo kubona ibibazo byubuzima, nk'indwara z'umutima na diyabete yo mu bwoko bwa 2.
Nk’uko Minisiteri ishinzwe ubuhinzi muri Amerika (USDA) ibivuga, abantu bakuru b'Abanyamerika ntibashobora kubona bihagije kuri micronutrients zikurikira.
| Intungamubiri | Inkomoko y'ibiryo |
| Kalisiyumu | Amata adafite amavuta make, asimbuza amata, broccoli, umwijima, icyatsi kibisi, na sardine. |
| Potasiyumu | Igitoki, kantaloupe, imizabibu, imbuto, amafi, epinari hamwe nicyatsi kibisi |
| Fibre | Ibinyamisogwe (ibishyimbo byumye n'amashaza), ibiryo byuzuye ingano na brans, imbuto, pome, strawberry, karoti, raspberries, n'imbuto n'imboga bifite amabara menshi |
| Magnesium | Epinari, ibishyimbo byirabura, amashaza, na almonde |
| Vitamine A. | Amagi, amata, karoti, ibijumba, na kantaloupe |
| Vitamine C. | Amacunga, strawberry, inyanya, kiwi, broccoli, na pepeporo itukura nicyatsi |
| Vitamine E. | Avoka, imbuto, imbuto, ibiryo-byuzuye, hamwe na epinari hamwe nicyatsi kibisi cyijimye |
Ibibazo byo kubaza muganga wawe
- Nigute nahindura imirire kugirango nshyiremo ibyo biryo?
- Nabwirwa n'iki ko mfite intungamubiri zihagije za micronutrients?
- Nshobora gufata inyongera cyangwaMultivitaminekongera intungamubiri zanjye?