Ibiribwa ni kimwe mu bintu by'ingenzi byafasha umuntu umaze kubagwa gukira vuba. Indyo yuzuye mbere na mbere ifasha umubiri gukira vuba nyuma yo kubagwa. Bimwe mu byo kwitaho cyane turi burebere hamwe twagaburira umuntu nyuma yo kubagwa turibanda cyane ku byubaka umubiri (Proteins), imyunyungungu na Vitamine zitandukanye.
Mu gihe muganga akwemereye gufata ibiryo bikomeye nyuma yo kubagwa ni ngombwa gufata:
1.Ibyubaka umubiri (Protein) ni ingenzi cyane kandi irakenewe k'umuntu wabazwe ;
*Protein ifasha mu kwisubiranya k'uturemangingo (Tissues) twangiritse mu gihe cyo kubagwa,
*Ifasha mu kwirema k'ubwirinzi bw'umubiri bityo bigafasha ko umubiri urwanya izindi ndwara zishobora gufata umubiri.
* Protein ifasha mu kwikora kwa Collagen zigira uruhare mu kwisubiranya kw'igisebe bigakora inkovu(Scar).
Ibiribwa ushobora kubonamo Ibyubaka umubiri (Protein) : inyama n'ibikomoka ku nkoko, amafi n'ibikomoka mu mazi, ibinyamisogwe, Amagi...
Inyama zitukura zishobora kuba imbarutso ya Inflammation, umuntu umaze kubagwa asabwe kuzifata ku kigero cyo hasi, kuko inyama zitukura (red meats) ziba zifite amavuta atari meza cyane ku mubiri (Saturated fat) akaba mabi cyane iyo afashwe n'umuntu wabazwe kuko yongera inflammation.
Ibiribwa bigabanya ububabare (Pain) and Inflammation:
Fatty fish (Salmon, tuna, Sardine)
Ubunyobwa (Peanuts).
Amavuta ya Erayo(Olive Oil),
Amavuta ya soya( Soybean Oil).
Ibikomoka kuri Soya (Soy Products) ; nka Tofu.
Ibitunguru, Tungurusumu n'imboga rwatsi.
Imbuto : Blueberry, Pome itukura, imizabibu itukura (red grapes)
2.Imyunyungugu na Vitamin
umuntu wabazwe akeneye cyane ni:Zinc : ifasha mu kwihuta gukira k'umubiri no kuzamura ubwirinzi bw'umubiri.
Vitamin C : Iyi Vitamine ifasha gukira vuba k'uruguma no kurukomeza ; Ifasha kandi gukorwa kwa Collagen mu magufa n'ingingo (Cartilage), inyama (Muscles) n'imitsi itwara amaraso (Blood vessels).
Aho Vit. C iboneka : oranges, Inyanya, strawberries, broccoli, n' ibijumba.
Vitamin A : ifasha ubwirinzi bw'umubiri gukora neza, ikanafasha mu gukorwa k'uruhu rw'inyuma n'imbere ahabazwe.
Vitamin A iboneka muri : carrots, imboga rwatsi, n'ibijumba.
Vitamin D : iyi vitamine ikenewe kugira ngo habeho kwirema, kubungabunga no gusana amagufa.
Vitamin D iboneka mu : Amata yongewemo vit. D, Umuhondo w'igi, amafi yo mu bwoko bwa Salmon na Tuna. Ikindi gishobora kuguha Vitamin D ikenewe n'umubiri n'ukujya ku zuba rya mu gitondo iminota byibura 10 ukabikora nka 2 mu cyumweru.
Vitamin K : ni Vitamin ikenewe cyane mbere na nyuma yo kubagwa, kuko ikenewe cyane kugirango ifashe umuntu kudatakaza amaraso menshi mu gihe yaba abazwe.
Ibiribwa wabonamo Vitamin K ni : Imboga rwatsi, Amashu, Spinach, Umuhondo w'igi, Inyanya, Cauliflower, Inyama y'umwijima, Cocomble, avoka.
Calcium : ni ingenzi cyane mu gusana amagufa/ingingo zoroshye ziba zangiritse mu gihe cyo kubagwa, ikindi nuko Calcium ifasha kwikaya kw'inyama mu buryo bwiza (cyane cyane gutera neza k'umutima). Amata n'ibiyakomokaho hamwe n'imboga rwatsi ni bimwe mu nkomoko ya Calcium.
Source: http://horahoclinic.rw/
Source : https://agakiza.org/Dore-ibiribwa-byafasha-umuntu-umaze-kubagwa-agakira-vuba.html
