1.Chocolate
Ifasha ubwonko ukwiyongera kw'amaraso atemberamo bufashijwemo na Oxidant yitwa Flavonoids usanga muri Chocolates.
2.Icyayi cy'ikawa
Icyayi cy'ikawa gifasha ubwonko gutekereza ndetse no gukora neza k'ubwonko mu gihe gikwiye.
3.Avoka
Avoka ifasha umuntu gushakisha inzira amaraso anyuramo atembera mu bwonko.
4.Amazi
Niba udashobora gutekereza cyane cyangwa ngo utekereze neza, Amazi niko kamaro amara mu bwonko ko gutuma butekereza igihe kinini ndetse bugatekereza neza.
5.Amafi
Amafi ya salmon, mackerel, tilapia, sardines n'izindi zikungahaye kuri bya binure bya omega-3, birimo DHA (Docosahexaenoic acid).
Iyi DHA mu bwonko ni ingenzi cyane kuko ituma uturandaryi two mu bwonko dukora neza. Twibutseko iyo akarandaryi kamwe kangiritse kadasimburwa.
6.Ubunyobwa
Bwaba ubunyobwa bukaranze, bubisi se cyangwa isosi yabwo ni isoko y'ibinure na vitamini E. Ibyo binure ni ingenzi kuko nibyo bikoze ubwonko dore ko ahanini ari ibinure. Ni bwiza rero ku bwonko no ku mikorere y'umutima. Utabonye ubunyobwa wabusimbuza almond (amande).
7.Inkeri
Inkeri mu moko yazo yose, zaba inkeri zitukura cyangwa izirabura, zifasha ubwonko mu kwibuka no gukora neza. Ibyo zibikora zifasha umubiri gusohora poroteyine zahindutse nk'uburozi zishobora kwangiza imikorere myiza y'ubwonko.
8.Ibishyimbo
Ibishyimbo mu moko yabyo yose, byaba nyirabukara, mutiki, kiryumukwe, kiryugaramye, lentilles, n'andi moko, biri mu biribwa bikungahaye kuri glucose. Glucose nk'isukari, itera ingufu mu mubiri kandi ubwonko nicyo gice cya mbere mu mubiri gikoresha ingufu nyinshi. Kubirya bituma ubwonko butananirwa mu mikorere yabwo. Agace k'igikombe ku munsi karahagije
9.Imboga rwatsi
Imboga zinyuranye nka epinari, broccoli, imbwija, dodo n'izindi ni isoko nziza ya vitamini E na B9. Vitamini B9 ishwanyaguza homocysteine iyi ikaba izwiho gutuma uturemangingo two mu bwonko dupfa ikanatera ibibazo by'umutima, vitamini B9 ibi byose irabirwanya
Source : https://umuryango.rw/ubuzima-115/article/dore-ibiribwa-warya-bigafasha-ubwonko-bwawe-gukora-neza
