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Ubuzima Bwiza BINYUZE MU KURYA IMBUTO IM PDF
Ubuzima Bwiza BINYUZE MU KURYA IMBUTO IM PDF
School of Sciences
Department of Biology
Option: Biotechnology
4th Year
UMUMARO W’IMBUTO
Ni ute wagira ubuzima bwiza binyuze mu mirire? Soma aka gatabo
Ibirimo si ibyo nihimbiye ahubwo nagiye nifashisha ibyo nize, nasomye, nagiye nkusanya
nkoresheje ikoranabuhanga rya internet nkuko mubibona ku ifoto, mubyo namenye ndetse
n'abahanga muby'ubuzima. Reba kurupapuro ruhera urabibona (references).
IRIBURIRO
Hariho umugani umaze iminsi uvuga ngo « Aho izuba ryinjiye indwara ntizihacumbika.”
Naho abamenyi biby’ubuzima bo bati “Aho barya imbuto mu buryo buhagije, indwara
ntizishobora kuhinjira.”
Imbuto ni isoko itangaje ya vitamines, imyunyu ngugu, n’ibintu bikoresha amara neza
(fibres).
Mu mbuto harimo vitamin C kurusha inyama, amata, amagi, ibinyampeke
n’ibinyamisogwe byumye. Uwatungwa n’ibi ntarye imbuto, yarwara indwara z’injyanamuntu.
Imbuto zigomba kubanza ku meza no mu nda mbere ya buri gaburo, kuko zinezeza inzira
z’ubwenge ari zo amaso, amatwi, amazuru, ururimi n’ikiganza. Ni ibyokurya, kandi zikaba ari
n’umuti. Imbuto zikwiriye kubanziriza ibyokurya bya mu gitondo, cyangwa by’andi masaha,
ariko tukamenya ko ari indyo yuzuye itagomba kuba imperekeza y’ibyokurya bindi
byavuzwe. (Pamplona Roger, muri Guide des aliments, vol. 1, p. 32-33).
Muri iki gihe hirya no hino hagaragara bamwe mu bantu bafite ikibazo cy’imirire mibi. Benshi
muri bo baba ari ab’igitsina gabo kuko umuco babayemo ubafasha kutarya imbuto bagira bati “
Nta mugabo wo kurya imbuto. Imbuto ni iz’abana n’abagore. Umugabo nyamugabo ni usoma ku
kayoga ”. Abandi bati “ Nta mugabo wo kunywa igikoma kuko ntiyakumva igikomye ”.
Nyamara n’ubwo bimeze bityo abahanga mu by’imirire bemeza ko umuntu urya imbuto ku
buryo buhagije umubiri we udacumbikamo indwara.
Mu gitabo Guide des Aliments, Pamlona Roger avuga ko imbuto ari isoko itangaje ya vitamine,
imyunyungugu, n’ibintu bikoresha amara neza. Mu mbuto harimo vitamine C kurusha inyama,
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amata, amagi, ibinyampeke n’ibinyamisogwe byumye.
Bakomeza bavuga ko uwatungwa n’ibi ntarye imbuto, yarwara indwara z’injyanamuntu. N’ubwo
ubwiza bw’imbuto ari ntagereranywa, ngo zizirana n’izuba aho imirasire y’izuba yangiza
vitamine zizibonekamo. Kurya rero imbuto zakayutse ni nko gusekurira mu rucaca.
Imbuto zitunze amazi, ni yo mpamvu zirinda icyaka. Zirimo isukari, abazirya bahorana intege.
Zifite ibinyamafu, abazirya bagira imbaraga. Zigira fibres, abazirya bituma neza kandi ku gihe.
Zituma vitamine C ikwirakwira neza mu mubiri, zica imyanda no gukura indurwe nyinshi mu
maraso. Abazirya ntibarwara indwara ya gute, imitsi, kandi ntibarakazwa n’ubusa, cyangwa
kurwara ibisebe byo mu nzira y’igogora. Zigira vitamin A na C, zigakingira kanseri. Zigira
imyunyu ngugu ya potasiyumu, manyeziyumu, kalisiyumu, ubutare (fer). Imyunyu ifashe iya
mbere mu gukoresha neza umubiri w’umuntu.
Potasiyumu ikoresha neza inzira zo kwihagarika, itera imihore y’umutima kugira imbaraga
hamwe n’imihore, ni umuti w’umugongo n’impyiko. Impyiko zashegeshwe no kuziba
k’utuyunguruzo twazo (glomélules), aho umuntu aba yarwaye indwara yitwa “néphrose”,
ntizishobora kuyungurura potasiyumu neza cyangwa kwihanganira ibiribwa biyikizeho.
Manyeziyumu irinda umunaniro, itera guhora umuntu akeye, ikoresha neza imitsi yumva,
imyakura, imitsi y’umutima n’amara, ikoresha ibyo umuntu yariye bigahinduka imbaraga, iyo
yiyunze na potasiyumu, fosifori. Igoboka mu kurema no gukomeza amagufwa n’amenyo, itera
imbaraga mu ngirangingo fatizo, amaraso agatembera neza mu mitsi ndetse igatera imihore
kwinyakura vuba.
Imbuto nyishi zitandukanye zishobora kuvamo imiti y’umwimerere kandi izo mbuto
inyinshi turazihinga mu mirima izindi tuzisanga ku masoko duhahiramo.
Icyitonderwa :
Ni ubwo ariko bimeze gutyo, ni ngombwa kumenya ko igihe umuntu arya imbuto, aba agomba
gutoranya izeze neza, kandi zihiye neza, zikabanziriza irindi funguro. Imbuto zitera kuryoherwa
ariko iyo zikoreshejwe umuntu arangije gufungura (dessert), imbuto zishobora kuzibya amara,
cyane ku barya amavuta menshi, ni byo nkomoko y’imyuka myinshi mu mara, no gutura imibi
cyane. Ibyo ni nabyo biba ku myuntu urya asomeza umutobe wazo kuko nabyo bishobora guteza
izo ngorane nk’uko bisobanurwa na Claude Belou mu gitabo Les Délices du potager, p.305
Imineke iri muri bimwe mu biribwa by’ibanze ku bantu batari bake ku isi. Ngo umuneke
ni rwo rubuto rwa kabiri rufite akamaro ku mubiri w’umuntu.
Akensi usanga abantu benshi cyane cyane mu Rwanda bavuga ngo imineke ni
iy'abana, nyamara si ko bimeze
Imineke n'imwe mu mbuto z'ingenzi kuko yingajemo amoko atari macye y'amasukari nka
2• Imineke itera imbaraga, Gerageza kurya nibura imineke ibiri mbere yo gukora kazi
kazagusaba ingufu, kuko izatuma uzibona bitewe n'uko yiganjemo amasukari atari make,
hanyuma ikazanatuma imikaya ihora inoze bityo ntiwibasirwe n'ibyo bakunze kwita imbwa,
3• kwinjiza calcium mu mubiri, Iyo umuntu yihagaritse (anyaye) atakaza Calcium nta bundi
buryo bwo kongera kuyinjiza bwihuse atari ukurya imineke iyikungahayemo, si ibyo gusa kuko
n'amagufa yawe azabyungukiramo,
4• Imineke ituma umuntu atabyimba, irinda Diabete yo mu Bbwoka bwa kabiri, ituma
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imyakura y'ubwonko ikora neza, ituma abasirikare b'umubiri biyongera bakagira ingufu bitewe
n'uko ikungahaye kuri Vitamin B-6,
6• Kubera uburyo ifitemo potassium nyinshi n'umunyu muke, imineke yemejwe n'ikigo
cy'abanyamerika gishinzwe ubuziranege bw'imiti n'ibiryo (FDA) ko yarinda umuvuduko
udasanzwe w'amaraso bigatuma umuntu atarwara umutima.
7. Imineke ifasha kwituma neza: Umuntu ufite ikibazo cyo kwituma bimugoye (constipation)
ariye imineke byakemuka kuko yifitemo fibres, kandi zifasha muri icyo kibazo.
9.Igabanya kwiheba: Ibi biterwa n’uko imineke ifite tryptophan acids kandi iyi acide igabanya
kwiheba n’umunaniro mwinshi.
10.Imineke ikomeza amagufa: Ubundi amagufa akomezwa na calcium kandi imineke ifite
probiotic bacteria, zifasha mu gutuma calcium iba nyinshi mu mubiri.
Imbuto zifite ubushobozi bwo kongera ingufu mu gihe cyo gukora imibonano mpuzabitsina,
n’ubwo usanga abantu benshi bakoresha imiti n’ibiyobyabwenge bitandukanye mu rwego rwo
kugira ngo bibongerere imbaraga muri icyo gikorwa.
Amakuru dukesha ikinyamakuru kitwa Canora cyo muri Canada, avuga ko umuneke, ugira
uruhare rukomeye rwo kongera imbaraga ku bagabo mu gihe cy’imibonano mpuzabitsina.
Imineke 2 gusa ya gros-michel iba ihagije kugira ngo umukinnyi akore imyitozo ivunanye mu
gihe cy’iminota 90, izo mbaraga umukinnyi akoresha, zigereranywa n’imbaraga umugabo
akoresha mu gikorwa cy’imibonano mpuzabitsina, ikozwe hagati y’iminota 15 na 20 nk’uko iki
kinyamakuru cyabitangaje
Mu gihe cyo gukora imibonano mpuzabitsina, umuntu akoresha ubwonko n’umubiri. Umuneke
rero urimo potasiyumu hamwe na Vitamine B ihagije ku buryo bituma amaraso atembera neza
mu mubiri, bityo n’ubwonko bukabasha gutegura neza igikorwa kigiye gukorwa.
Umuneke ugira ibyiza byinshi, harimo no kuba wafasha kureka itabi, ku muntu nibura ubasha
kuwurya nyuma ya buri funguro. Ubutaha tuzabagezaho ubundi bwoko bw’imbuto zongera
imbaraga mu gihe cy’imibonano mpuzabitsina.
Niba utaryaga imineke tangira uyirye kuko igira umumaro munini mu mubiri, keretse niba
warayibujijwe n'abaganga kubera impamvu ubundi burwayi.
Rwanda : Imineke ndetse n’igitoki bibitse ibyiza byinshi birimo no kurinda umubiri indwara
nyinshi zirimo na Cancer zitandukanye
Kurya inkeri kenshi biri muri bimwe bitera ubwonko gukora neza. Ubushakashatsi
bwagaragaje ko kurya inkeri nibura inshuro imwe mu cyumweru bishobora kurinda ubwonko
ikibazo cyo kwibagirwa ku muntu ugeze mu za bukuru - See more
at: http://www.abasirwa.org/home/ article/kurya-inkeri-bifasha- ubwonko-gukora-
neza#sthash. Ptl5Feaq.dpuf
Kurya inkeri kenshi biri muri bimwe bitera ubwonko gukora neza. Ubushakashatsi bwagaragaje
ko kurya inkeri nibura inshuro imwe mu cyumweru bishobora kurinda ubwonko ikibazo cyo
kwibagirwa ku muntu
Amakuru dukesha urubuga rwa webmd avuga ko ubushakashatsi bwagaragaje ko kurya inkeri
nibura inshuro imwe mu cyumweru, bishobora kurinda ubwonko ikibazo cyo kwibagirwa ku
bantu bakuze, ndetse no kurinda umubiri kanseri zitandukanye.
Inkeri zifite akamaro kanini mu kurwanya kanseri zitandukanye zirimo kanseri y’amabere,
amara, umwijima, umuhogo, ibihaha, na kanseri y’uruhago.
Inkeri kandi ngo zikaba zifasha mu kurwanya kanseri y’umutima.
Kunywa umutobe w’inkeri nibura ½ cya litoro inshuro imwe cyangwa ebyiri mu cyumweru biba
bihagije kugira ngo ubwonko bukore neza.
Inkeri ni imbuto zishimishije, zikoreshwa mu kurwanya udukoko twose two ku mubiri kandi
zituma umuntu akura neza,zikomeza amagufa kandi zifasha n’abantu bagaragayeho kutarya
neza. Inkeri kandi zirimo imyunyu ngugu ikenerwa cyane n’abantu barwaye za gute (goutte)
bababara no mu mubiri.
Inkeri zihishije ziba zirimo isukari na vitamine C, Umukeri ni igihingwa kiboneka na hano
mu Rwanda, ku isoko ziba zihari, ufite ikibazo wakwitabaza izi mbuto aziguze cyangwa
azihingiye ubwe.
Umuhindo.com
Ifunguro rya buri munsi rikwiye kuba rikungahayemo ibyubaka umubiri, ibiwutera
imbaraga n’ibiwurinda indwara. Mu birinda indwara usangamo imbuto zirinda umubiri
kwibasirwa n’indwara zirimo kanseri ndetse n’umuvuduko w’amaraso.
Si ibyo gusa, kuko hari ubwoko bw’imbuto zigira uruhare mu kwirukana imbeho.
Cyakora ngo nubwo imbuto zisaba kuzitegurana isuku ihagije, ariko na none ngo ni
ibiribwa birinda indwara nyinshi kandi zitandukanye, kubera ko zikungahaye ku ma
vitamini ndetse n’utundi tunyangingo turinda umubiri w’umuntu udukoko tuba
tuwugarije igihe cy’ubukonje.
Nk’uko umushakashatsi Amy Howell wo muri Kaminuza ya Rutgers iherereye muri leta ya
New Jersey muri Leta Zunze Ubumwe za Amerika yabitangarije urubuga
men’s health.com dukesha iyi nkuru, ngo imbuto zigira uruhare runini mu kurinda
umuntu ibicurane n’ubundi bubabare.
2. Ipapayi: Vitamini ziba mu ipapayi zingana na 250% bya vitamin C igize ifunguro
umuntu aba akwiye gufata ku munsi. Ni urubuto rwiza mu kurwanya ibicurane no
guhumeka nabi biterwa n’ubukonje. Ikindi ni uko béta carotène, vitamini C na Vitamini E
biba mu ipapayi,bigabanya ibyago byo gufatwa n’indwara ya asima ndetse bigaha
imbaraga umubiri w’umuntu.
Mu gihe abantu benshi bibwira ko gufata ikawa n’ ibinyobwa bidasembuye ari byo byongera
imbaraga mu mubiri, ubushakashatsi bwo buragaragaza ko zongerwa na bumwe mu bwoko
bw’imbuto .
Ipapayi nazo zongera ingufu mu mubiri kandi zikawurinda ubukonje hamwe n’ingaruka ziterwa
n’umwotsi w’itabi mu gihe umuntu arikunywereye iruhande.
Uru rubuga rutanga inama ko ikawa umuntu yanywaga mu gitondo agomba kuyisimbuza
umutobe w’amacunga kuko ufite isukari y’umwimerere, yongera imbaraga kandi ikungahaye
kuri vitamin C.
Inkeri nazo zirifashishwa kenshi mu kurwanya umunaniro kandi zikunganira amacunga kongera
vitamini C. Ikindi kandi ngo zunganira karoti kurinda amaso kwangirika.
Urubuto rwa pome narwo rwongera imbaraga cyane mu mubiri. Umuntu wayifashe mu ifunguro
rya mu gitondo imuha imbaraga yiriranwa umunsi wose. Naho ufata uru rubuto buri munsi
imbaraga kandi akaba aciye ukubiri no kwifuza ikawa.
1.Ikiribwa cya mbere gifasha uwagifunguye gutuma ubwonko bwe bukora neza ni imineke,
uwo mwihariko imineke ifite ikaba uwukomora ku kuba ikubiyemo vitamini B6 ifasha mu
gutanga umutuzo mu bwonko. Ariko ku bantu batemerewe gufata imineke kubera imiterere
y’umubiri wabo cyangwa hari indwara runaka barwara ibabuza kuba barya imineke hari ibindi
bafata bigira uruhare rumwe nk’urw’imineke mu gufasha ubwonko gutuza no gukora neza. Muri
ibyo bishobora gusimbura imineke harimo ibinyomoro.
3.Ikiribwa cya gatatu gifasha ubwonko gukora neza ni amafi y’ubwoko bwose kuko afasha
udutsi tw’ubwonko gukora neza ndetse akanadusukura. Ariko abahanga mu mirire batangaza ko
amafi yo mu bwoko bwa kamongo, saradine na makero agira uruhare rukomeye cyane mu
mikorere myiza y’ubwonko.
4.Ikiribwa cya kane kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni avoka,
kuko icyo kiribwa gifite umwihariko wo kuba kibitsemo vitamine E kandi ikaba igira uruhare
rukomeye rwo gufasha ubwonko kudasaza.
6.Ikiribwa cya gatandatu gifasha ubwonko gukora neza ni inyama y’umwijima w’inka
cyangwa w’inkoko, kuko izo nyama zigira uruhare rukomeye mu gutanga umutuzo mu
mikorere y’ubwonko.
8.Ikindi kiribwa cya munani gifite ubushobozi bwo gufasha ubwonko gukora neza ni
ikawa(cacao) ndetse n’ibiyikomokaho, kuko yibitsemo ubushobozi bwo kurinda ubwonko
umunaniro.
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9.Ikiribwa cya cyenda kigira uruhare rukomeye mu mikorere myiza y’ubwonko ni
urunyogwe ni ukuvuga amashaza atumye agirira akamaro ntagereranwa ubwonko kuko
yibitsemo intungamubiri zorohereza ubwonko mu mikorere yabwo ya buri munsi.
10.Ikiribwa cya cumi gifasha ubwonko gukora neza ni imboga z’ubwoko bwose kuko
zibitsemo intungamubiri ziha ubwonko imbaraga nkenerwa mu mikorere myiza yabwo.
1.Amagi: Amagi ari mu bifasha ubwonko gukora neza cyane, mu gihe yabuze cyangwa se hari
utayarya, yafata amafi y’umweru.
3.Amafi: Amafi y’ubwoko bwose cyane cyane ayitwa saradine, Kamongo, n’andi ngo
afasha udutsi two m’ubwonko gukora neza kuko ari nayo abasha kudusukura.
4.Avoka: Ngo uru rubuto rugira uruhare rukomeye mu mikorere myiza y’ubwonko, kuko
rwibitseho vitamin E igra uruhare mu gufasha ubwonko kudasaza.
8.Kakawo (cacao): Yo ngo ifite ubushobozi bwo kurinda ubwonko umunaniro, ndetse ngo
ifasha umuntu kugira ubushake bwo gukora imibonano mpuzabitsina.
10.Imboga: imboga z’amoko yose zifasha ubwonko kugira imbaraga kuko usanga zikungahaye
ku ntungamubiri zagenewe uwo mumaro.
Inanasi iri ku rutonde rw’imbuto 9 zifasha umubiri kurwanya indwara. Uru rubuto rukaba
rugira uruhare mu kugabanya ibinure na poroteyine z’umurengera ari nabyo biba intandaro yo
kugira umubyibuho ukabije, ukaba ariwo ukurura indwara nyinshi kandi zikaze harimo indwara
z’umutima (nk’umuvuduko ukabije w’amaraso cyangwa umuvuduko muke w’amaraso), indwara
ya diyabete y’igisukari, kanseri y’uturemangingo, indwara z’imitsi n’izindi zitandukanye
zibasira umubiri w’umuntu.
Umwembe nawo uri ku rutonde rw’imbuto zifasha umubiri kwirinda indwara kuko abantu barya
imyembe baba birinze ubuhumyi, kuko umwembe wifitemo vitamini zoza imyanda ishobora
kujya mu maso ikaba yabangamira imikorere yayo ndetse ikanayetera uburwayi butandukanye
ari nabwo bukurura ubuhumyi.
Wotameloni “Watermelon” ni uruboto rugizwe n'amazi ku rugero rwa 92 %, rukaba ari ingenzi
cyane mu gufasha umuntu kugabanya umubyibuho ukabije ku bw’umwihariko w’amazi menshi
uru rubuto ruba rwibitsemo. Uko kugabanya umubyibuho ukabije bifasha umubiri kwirinda
indwara nyinshi nka diyabete, nk’iz’ibasira umutima, umwijima, urwagashya n’izindi
zitandukanye zuririra ku mubyubuho ukabije.
Inkeri ni ingirakamaro cyane mu kurinda umuntu gufatwa n’indwara zibasira urutirigongo, dore
ko iyo urutirigongo rwagize uburwayi umuntu aba ari mu makuba yo kuba atakongera
kunyeganyeza ibice byose byo hepfo nk’amaguru n’ibindi, aribyo bita palalizi. Akaba ariyo
mpamvu abantu bashishikarizwa kurya inkeri kugira ngo birinde kuba bahura n’ibibazo
bitoroshye bikomotse ku burwayi bw’urutirigongo.
Ipapayi ni urubuto rufasha urwungano ngongozi gukora neza bityo rukagira uruhare mu kurinda
uyirya kugugarara mu nda ndetse ikanamurinda n’ikibazo cyo kunanirwa kwituma.
Inyanya nazo ziri mu bifasha umubiri gukora neza ndetse no kwirinda indwara, cyane cyane iyo
ziriwe ari mbisi kuko zigabanya amavuta aba yinjiye mu mubiri akaba yawutera umubyibuho
ukabije, ari nawo uba intandaro y’uburwayi bunyuranye. Inyanya kandi zigira n’akamaro mu
gufasha abagabo kwirinda kanseri zibasira imyanya myibarukiro yabo.
Iyo bavuze kurya buriya bwoko bw’imbuto bwatangajwe hejuru ntibivuze ko umuntu aba
agomba kuzirira zose icyarimwe, cyangwa zikaribwa umunsi umwe, ahubwo umuntu aba
yafata ubwoko bumwe cyangwa bubiri muri izi mbuto ku munsi, akazajya agenda
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azisimburanya buri munsi.
Uru rubuga rukaba rugira inama abantu ko gufata indyo ikungahaye ku ntungamubiri biri mu
bituma barushaho kugira ubuzima bwiza, bityo ngo ni ngombwa gufata amafunguro akwiye
kandi ku gihe.
Ubwonko bw’umuntu bukenera gukora neza ariko nanone bukaba bukenera icyabufasha muri
uko gukora neza.
Ni muri urwo rwego twabateguriye bimwe mu byafasha ubwonko gukora neza, nk’uko tubikesha
igitabo cya santé par les aliments.
1. Imineke: ikungahaye kuri vitamini B6, C, B1, B2 na E; no ku myunyu ngugu. Umuneke ukize
kuri aside yitwa « sérotonine » y’ingenzi ku mikorere y’ubwonko no ku musokoro wo mu ruti
rw’umugongo
3. Soya: Ku isi yose ni cyo kimera cya mbere mu gukungahara kuri proteyine, ni umuti wa
diyabete (na yo igwa nabi ubwonko), ifite vitamini B1 na B2, B6 na E. Ku munyu w’ubutare,
tofu zayo zikubye inyama inshuro 3, naho amata yayo akubye ay’inka inshuro10.4. Ibindi
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by’ingenzi twavuga byafasha ubwonko gukora neza butananirwa ni nk’imbuto ziganjemo
maracuja, avoka, pome, hakaza kandi ibiribwa birimo ibinyampeke, n’ibindi.
Gusa murabona ko uru rubuga rwa www. doctissimo. fr rutatanze urutonde ruhuje gusa
mwibuke ko ikawa n'inyama biteza ibibazo musome murabibona.
ipapayi
Amakakama y’igiti cy’ipapayi mbisi ni umuti ubasha kurwanya inzoka zo mu nda. Imbuto
z’umukara ziba imbere mu ipapayi ihiye ni umuti uvura inzoka zikunze kuba mu nda y’umuntu.
Iyo umaze kurya ugahekenya utuyiko tubiri tw’imbuto z’ipapayi ihiye n’ubwo dukarata
nk’urusenda ayo makare ashira vuba bityo ukaba wahakura umuti. Amakakama ubwayo iyo
umize ibitonyanga bike byayo nayo avura inzoka.
Ipapayi ifasha igifu gusya ibiryo bimwe na bimwe bikomeye nk’inyama, umugati, ibigori, amagi
n’ibishyimbo. Iyo wariye byinshi hanyuma ukarya agasate k’ipapayi bikugwa neza.
Inkorora cyangwa ‘Bronchite’ iyo uyirwaye ufata indabyo z’ipapayi ukazoza, ugafata amazi
aringaniye biterwa n’imbuto ugiye guteka uko zingana ugashyiramo n’isukari iringaniye
warangiza akabireka bigatogota, ukaza kubiteruraho ukamininira mu gikombe cyangwa mu
icupa ukagenda unywaho ukurikije ikigero cy’umuntu urwaye uko angana.
Umuntu ufite ikibazo cyo kunanirwa kwituma, yimenyereza kurya ipapayi ikibazo kigakemuka.
Izo ni indwara zivurwa ipapayi ishobora kutuvura tutirengagije n’akamaro ifitiye umubiri wacu.
Ipapayi ni kimwe mu mbuto zikungahaye kuri vitamini zitandukanye bityo bikaziha ububasha
bwo kuba zagira umwihariko wo kurwanya indwara zimwe na zimwe harimo kanseri,indwara
y’amara n’izindi.
Ipapayi ni urubuto ruzwiho kugira uburyohe bwinshi rukungahaye kuri vitamini A, Vitamini
Ipapayi ni umuti mwiza ufasha urura mw’igogorwa ry’ibiryo, cyane cyane ku bantu bakunze
guhura n’ikibazo cyo kwituma bibagoye (constipation). Kandi intungamubiri zibonekamo
zigira uruhare rukomeye mu gukiza tumwe mu dusebe tuboneka mu nzira y’ibiryo.
Mu gihe wagize ikibazo cyo kutituma neza wafata ipapayi akayivanga n’izindi mbuto ukarya
cyangwa akayifata nyuma y’amafunguro asanzwe. Ushobora gufata amata, ugashyiramo ipapayi,
nyuma ukavangamo n’ubuki ariko bigakorwa n’umuntu ubikurikirana cyane, akamenya neza
ingano ya buri kimwe kiri mu mvange amaze gukora. Ipapayi ishobora kunyobwa nk’umutobe,
gusa biba bigoye guhita uwubona, uko ryaribwa kose, usanga riba rigifite wa mwihariko wo
kugira akamaro ko kurwanya indwara harimo na kanseri ifata mu nzira y’ibiryo cyane cyane
mu rura runini.
Avoka nk’ikiribwa gifitiye akamaro umubiri wacu bitewe no kuba ikungahaye ku mavitamine
nka A, B, C na K, usanga hari bamwe batacyitaho cyane cyane aho abagabo benshi bakunda
kuvuga ko ari ikiribwa cyagenewe abana n’abagore, mu gihe mu bihugu byateye imbere ari
nkitegeko ko buri mafunguro hagomba kuba hongeweho ibikomoka kuri Avoka.
Akaba ari yo mpamvu tugira ngo turebere hamwe icyo ishobora kumarira umubiri wacu
twifashishije urubuga rwa healthonlinizine”.
1. Ifasha umutima gukora neza hakoreshejwe vitamine B6 na vitamine E dusanga muri iki
kiribwa.
2. Igabanya ikigero cya “cholesterol” mbi: ubushakashatsi bwakozwe mu kureba ibigabanya
cholesterol mu maraso bwagaragaje ko 17% byabongeraga Avoka ku mafunguro yabo
bagabanukiwe na cholesterol mbi mu maraso yabo ku rugero rufatika.
3. Irinda ihindagurika ry’umuvuduko w’amaraso bitewe n’uko ikungahaye kuri Potasiyumu.
4. Ifasha umuntu kugira amaso mazima bitewe nuko ikungahaye kuri carotenoid ifasha mu
kurinda imitsi ifasha ijisho mu gihe umuntu arihindukiza, ikanarinda ukuza kw’ishaza mu maso.
5. Iringaniza ikigero cy’isukari mu maraso kubera ko ifite ibinure bishobora gufasha ama
Insulins gukora neza
6. Irinda umwana kuba yavukana ubumuga igihe umugore utwite yabashije kuyikoresha mu
mafunguro, kuko ikungahaye kuri folate na vitamine B bikaba ari ingenzi mu kurinda iki kibazo
cyo kuvukana ubumuga.
7. Irinda kanseri harimo nka Kanseri ya Prostate ifata abagabo, ndetse na Kanseri
y’ibere ifata abagore hakoreshejwe Aside Oleic iboneka muri iki kiribwa.
Ntidukwiye rero kwirengagiza iyi mimaro tumaze kurebera hamwe ahubwo byaba byiza
duharaniye ko yose tubasha kuyibona uko yakabaye.
Imbuto zigizwe n’igihu cy’inyuma gikomeye, igice cyo hagati, iyo urebye neza usanga igice cyo
hagati aricyo rubuto rwa nyarwo dore ko ari nacyo kiribwa.
Avoka ni urubuto ruboneka hafi ya hose mu Rwanda, ariko kubera ukuntu rugira amavuta
menshi, abantu bamaze kwishyiramo ko kurya amavuta menshi ku buzima atari byiza, usanga
bashyira avoka muri ako gatebo bityo ntibakunde kuyirya cyane.
Nyamara ngo avoka ni rumwe mu rubuto rwihariye cyane, cyane cyane iyo urebye uburyo
igishishwa cyayo cyikuraho hatabaye kukitiranya n’ibigize avoka, hanyuma kandi ikaba ifite
intungamubiri nyinshi, bityo ikagera akamaro gakomeye ku mubiri w’umuntu, harimo no
Ubusanzwe ngo ikiribwa cyangwa urubuto rwiza ni urwifitemo amoko menshi ya vitamini
hamwe n’intungamubiri icyarimwe. Ngo iyo uriye ikiribwa cyangwa urubuto nk’urwo, uba uriye
neza cyane. Uburyo intungamubiri ari nyinshi mu kiribwa, ngo bikaba bipimwa bagereranya
intungamubiri zibonekamo hamwe na calories.
Avoka yo ngo ibonekamo intungamubiri z’ingenzi hafi 20, zirimo icyo bita fiber, potassium,
Vitamin E na B hamwe na aside yitwa folic. Akandi kamaro gakomeye ka avoka, ngo ni uko
ifasha umubiri gukoresha ibindi binyamavuta biri mu mubiri harimo nka carotene ya alpha na
Beta, hamwe na lutein. Ibi byose bikaba biboneka mu mbuto zitandukanye.
Avoka kandi ngo yifitemo antoxidants, izi zikaba zifasha umubiri kwirinda indwara
zitandukanye. Amavuta aba muri Avoka, yo akaba nta ndwara atera, ahubwo akaba afasha
umubiri gukora neza, kuko ngo yifitemo « monounsaturated fats ».
Vitamini ziba muri Avoka:
Vitamini A: Iyi akaba ari vitamini ifte akamaro gakomeye ku maso y’umuntu, kuko imufasha
kureba neza. Ndetse urwaye amaso nawe akaba agirwa inama yo gufata ibiribwa bikungahaye
kuri Vitamin A, bityo avoka nayo ikaba irimo.
Vitamini C: Iyi Vitamini yo ngo ifasha imikorere myiza y’ubwirinzi bw’umubiri, bityo ikaba
ifasha umubiri mu kwirinda indwara z’ibyorezo, infections hamwe n aza allergies ( Gufuruta ).
Vitamini E: Akamaro gakomeye ka Vitamini E ngo ni ugukora nka antioxidant, bikaba
bisobanura ko ifasha mu gukiza umubiri ibintu bibi byawangiza. Gufata Vitamini E ngo bikaba
bishobora gufasha umubiri kwirinda kurwara kanseri hamwe n’indwara z’umutima.
Vitamini B6: Akamaro ka Vitamini B6 akaba ari ugufata ibiribwa umuntu yariye
ikabihinduramo energy cyangwa se imbaraga. Abantu barya ibiryo byiganjemo ibyubakumubiri,
ngo bakaba baba bakeneye pyrodoxine nk’iyi iboneka muri Avoka kugira ngo ibashe guhindura
ibyo byubakumubiri ( Protéines ) mo imbaraga umubiri ukeneye. Kurya Vitamini B6 buri munsi,
ngo ntibifasha umubiri gusa kugira imbaraga ahubwo no kuwurinda kubyibuha cyane.
Umuhindo.com > Imbuto > Tumenye Byinshi ku rubuto rwa Pome Itsinda
ry’abashakashatsi b’Ubumenyi bw’ibinyabuzima b’i San Diego, mu mwaka wa 2008, bagaragaje
ko kurya urubuto rwa Pome bikumira indwara nyinshi zibangamira ubuzima bw’abantu aho
rushobora kugabanya 27 ku ijana by’ubwandu bwa Diyabete cyangwa se indwara z’umutima.
Urubuto rwa Pome kandi rubonekamo imyunyu ngugu itandukanye nka Potasiyumu,
Manyeziyumu ndetse na Fosifore. Urwo rubuto kandi nk’uko iryo tsinda ry’abashakashatsi
ryakomeje ribishyira ahagaragara, ngo rugabanya cyane ifatwa ry’indwara za kanseri ndetse
n’iziba ry’imiyoboro y’amaraso.
Abahanga mu by’ubuzima batandukanye barimo,Dr. Pierrick Horde bemeza ko Pome ifite ibyo
umubiri ukenera byose, ndetse ikaba urukingo nyakuri rw’umubyibuho utifuzwa. Abantu bafite
umubyibuho ukabije, bakaba bagirwa inama yo kurya pome ku bwinshi kugira ngo bagabanye
ibiro. Ibyo ngo bigaragazwa n’uko ngo Pome imwe ipima garama 150, ibonekamo hagati ya
garama 18 kugeza kuri 20 z’amasukari “Glucides”. Indi nama igirwa abantu ngo ni uko mu gihe
abantu bamaze kurya cyangwa se no mu gihe kindi gisanzwe, ngo ni byiza gufata kuri urwo
rubuto rwa Pome. Ibitera imbaraga biboneka muri Pome bituruka kuri “Fructose” no kuri
Izindi vitamine zibonekamo harimo B1, B2, PP, B5, B6, B9, Porovitamine A ndetse
na vitamine E yo irinda umubiri gusaza imburagihe. Bitewe n’uko urubuto rwa Pome rufatwa
nk’ikiribwa cya buri munsi kubera umumaro warwo aho rugira uruhare rugaragara mu igogorwa
ry’ibyo umuntu aba yariye, ndetse rugafasha mu gutuma nta kibazo cy’igobwa kibaho. Ibyo
bituma urya Pome yituma neza.
Pome kandi ikora umurimo w’ingenzi kuko igabanya amasukari mu maraso. Kimwe na Karoti,
Pome irwanya indwara z’impiswi ku bana bakiri bato. Kuba Pome ikize kuri vitamine A, B, E, P,
ngo bihagije ko igabanya inzara ku muntu wumva ashonje ndetse ikagabanya n’inyota ku buryo
budasanzwe. Ikindi ni uko izindi ntungamubiri ziboneka muri Pome zirwanya indwara
z’umutima na Asima.
Abantu bakunda inzoga ngo iyo banyoye ku mutobe w’amacunga, ngo inyota yo kurarikira
inzoga iragabanuka cyane. Kurya amacunga kenshi ngo bituma indwara y’ibicurane igabanuka.
Muganga Jules yakomeje avuga ko amacunga agira ibirinda umubiri ku buryo butangaje, aho
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afasha mu kurinda ingirangingo nto z’umubiri kudahungabana. Agira kandi umunyu
wa Kalisiyumu, ifasha amagufa n’amenyo gukomera no gukura neza. Mu icunga kandi ngo
harimo icyo abahanga bita “acide folique” ituma ubwonko bukora neza. Ikindi abahanga bemeje
nk’uko bitangazwa n’urubuga bo ku rubuga : www.doctissimo.fr, ni uko mu rubuto rw’icunga
habamo ku buryo buhagije umunyu wa Manyeziyumu ugira uruhare mu gutuma amaraso
atembera neza mu mitsi no mu turandaryi duto.
Uwavuga iby’urubuto rw’icunga ntabwo yabiva inyuma, kuko ngo urwo rubuto rwunganiwe
n’ibyo umuntu arya bindi bifatanya mu gutera imbaraga zidasanzwe. Icunga rigira vitamine B6,
ituma (Oxygene) igera mu bice byose by’umubiri. Agaciro ntungamubiri kaboneka muri urwo
rubuto ubigereranije na garama 100 zarwo, usangamo vitamine A, vitamine B ingana na
“Thiamine” 0,08mg, Vitamine C ihwanye na mg 49, Karisiyumu ingana na MG
33, fosifori ifite ikigero cya miligarama 23, hakiyongeraho potasiyumu ingana na miligarama
300.
Ibyiza byo kurya amacunga ni byinshi nk’uko abahanga mu bumenyi bw’imbonezamirire
babitangaje, kuko ngo urwo rubuto rugizwe na 85% by’amazi kandi umutobe w’amacunga ukaba
ubonekamo intungamubiri nyinshi umuntu atapfa kubona mu zindi mbuto izo ari zo zose. Isukari
iboneka mu macunga ngo ingana na garama 8,5 kugera ku gipimo cya garama 12 muri garama
100 wafata z’urwo rubuto. Cyakora ngo ibyo byose biboneka mu icunga rihiye neza. Ikindi
kivugwa kuri iyo sukari iba mu macunga, ngo ni uko itera ingufu mu mubiri ku buryo
bworoshye.
Mu bishishwa by’icunga, ngo havamo amavuta meza akoreshwa mu guteka ndetse bikavamo
imwe mu miti ivura indwara zitandukanye. Ibyo bishishwa ngo binifashishwa mu gukora
imibavu. Nk’uko byakomeje bigarukwaho na muganga Giles. Mu icunga kandi ngo habonekamo
vitamine zitandukanye ariko cyane cyane vitamine C ahari miligarama 40 kugeza kuri 50
ushyize ku kigero kingana na garama 100. Ibyo ngo byerekana ko habonekamo impuzandengo
ingana na miligarama 53. Mu icunga ngo habamo ubwoko bwose bwa Vitamine B ariko
by’umwihariko vitamine B1 na vitamine B9. Icunga ngo ryibitsemo 10% ry’ibyo umubiri
ukenera buri munsi nka Provitamine A igaragazwa n’ibara ry’umuhondo, rishobora kugera
hagati ya miligarama 0,05 na miligarama 0,2 muri garama 100 z’urwo rubuto. Gusa, ngo izifite
INTORYI
Intoryi zifite uturemangingo (Fibers) dufasha udukoko tuba mu mara manini tuzwi ku izina rya
“bateria” tukaba twakongera imikorere yatwo mu gufasha icagagurika ry’ibyo tuba twariye bityo
Ngo nkuko bimenyerewe ko inyapek e aribyo bigira uruhare mu kongera imbaraga z’umubiri,
byanagaragajwe n’abahanga mu bitera imbaraga ko imbuto na zo ari isoko ikomeye mu gutera
imbaraga tutibagiwemo n’intoryi.
inyanya
Benshi bati turazirya cyane mu isosi, abandi bati muri salade. Ni byiza. Ariko burya ngo
urunyanya rumwe rubisi buri munsi rwafasha cyane imitsi yo mu mutima wawe kutaziba kubera
ibinure bityo urujya n’uruza rw’amaraso mu mutima wawe rukaba nta makemwa.
Usibye urunyanya, abo mu bihugu byacu babona bitagoranye cyane, hari ibinini bikoze cyane
mu bigize itomati bifasha mu kurinda indwara z’imitsi iganisha ku mutima.
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Nkuko byemejwe n’abahanga bo muri kaminuza ya Cambridge (UK) bavuga ko mu
bushakashatsi bakoze kuri ibi binini, basanze birimo ibyitwa ‘lycopene’.
Lycopene ari nayo ituma ngo urunyanya ruba umutuku byemezwa kandi ko ituma imitsi yo ku
mutima itajyaho ibinure ngo ibe yabyibuha bityo amaraso ntagende neza.
Mu bushakashatsi bakoze, abarwayi banyoye ibi binini , ndetse n’abafunguraga inyanya mbisi
buri munsi mu gihe cy’amezi atatu, ubuzima bw’umutima wabo bwagiye burushaho kumera
neza.
Umutima cyangwa indwara ziturutse ku mitsi y’umutima zivugana abantu benshi cyane buri
mwaka ku Isi, ndetse ngo hari na benshi mu bihugu bimwe na bimwe batamenyako ariwo bazize.
Buri kinini kimwe muri ibi binini bitaragera ino iwacu, ngo kinganya imbaraga no kuba warya
1kg y’inyanya mbisi, ariyo mpamvu ku batabasha kubona ibi binini gufata urunyanya rubisi
nibura buri munsi bifasha cyane umutima wawe kubaho neza.
Umuvuduko ukabije w’amaraso, kuba umuntu afite ibibyibushya mu mubiri, isukari ndetse
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n’umubyibuho ukabije biri mu bikunze gutera indwara ya kanseri.
Mu gihe umuntu yafata urunyanya rwa garama 150 gusa aba yinjije vitamin A,C, K ndetse na
potasiyumu ikomeza amagufa.
Uretse kandi kuba inyanya zakumira ibyago byo gufatwa na kanseri, ngo ziri mu bituma
umusatsi usa neza.
Ku birebana n’uburyohe, Dr. Gerard Saint Rose yavuze ko ari byiza guhitamo urwo rubuto kuko
ngo ruryoha cyane, cyane iyo ruhiye neza rukagira ibara ry’umutuku imbere. Ibyo ngo
bikiyongeraho impumuro nziza ku rusha amapera agira ibara ry’icyatsi. Amapera nk’urubuto
rw’umwimerere, ruribwa ku buryo butandukanye. Ushobora kurya ipera nyuma yo gufata irindi
Urubuto rw’inanasi rukunze kuboneka ahantu hatari hacye, ku buryo nta soko wabona ritarimo
inanasi mu gice cyahariwe ibiribwa. Uru rubuto rugira umutobe uryoshye cyane.
Urubuto rw’inanasi rushobora kuribwa rukiva mu murima cyangwa se n’iyo rwaba rwanyujijwe
mu nganda, kandi rurimo intungamubiri nyinshi z’ ingenzi ku buzima bw’umuntu.
Nk’uko tubitangarizwa na foodscience.wikispaces.com, muri garama 100 (100g) z’inanasi haba
harimo intungamubiri zinyuranye zikurikira: Amazi, poroteyine, ibinyamavuta, ash,
carbohydrate, fiber , isukari , sucrose, glucose(dextrose) ,fluctose,vitamine C, vitamine A, beta
carotene. Muri ibi byose ibyiganjemo cyane kurusha ibindi ni amazi carbohydrate, isukari
viatamine A na C na beta carotene.
Inanasi kandi inafite “Bromelain” ifasha mu gushwanyaguza amaporoteyine yo mu biryo tuba
twariye.
Izi mboga ngo zagufasha gukira stress igihe uziriye hafi ya buri gihe cyane cyane abantu bagira
umunaniro uterwa no gukora cyane, umubiri ukananirwa by’umwihariko abantu bakoresha
ubwenge.
Kurya ibiribwa gakondo ni ngombwa kandi bifitiye umubiri akamaro kanini cyane. Inkuru
dukesha urubuga naturalnews.com iratangaza ko ibiribwa byanyujijwe mu nganda biba birimo
ibintu (substance) byinshi umubiri udakeneye kandi bishobora gutera indwara nka kanseri,
umubyibuho ukabije ndetse n’ibindi bibazo bikomoka ku mubyibuho ukabije.
Ibihaza ngo biza ku mwanya wa kane mu bimera bihingwa cyane ku isi. Ibihaza bikaba ari byo
bihingwa bya mbere bishobora gutuma uruhu, umwijima n’impyiko bikora neza. Ibihaza rero
ngo bikaba birimo imyunyu ngugu nka silica ikenewe n’imitsi, amagufa, inyama ndetse
n’ingingo kugira ngo bikore neza. Bavuga ko kandi mu gihaza habamo indi myunyu ngugu nka
potasiyumu ndetse na vitamin C, A, B, D, E byose bikenewe n’umubiri kugira ngo umererwe
neza.
Mu bihugu byateye imbere bo bakaba bakoresha igihaza ku ruhu kugira ngo bitume uruhu rukora
ndetse rukamererwa neza. Kubera acide ascorbic ndetse na acide caffeic biri mu gihaza, ngo iyo
bagikoresheje batya birinda uruhu kugira iminkanyari, kubyimba amaso ndetse no gukira vuba
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aho uruhu rwangijwe n’izuba cyangwa indwara z’uruhu nka eczema.
Nk’uko bitangazwa n’Umuvuzi gakondo Mukanshimiye Collette, ngo iyo bariye ibihaza
bibafasha gushira uwo munaniro kuko usanga akenshi umuntu ufite stress atagira ubushake bwo
kurya. Iyo rero ariye ibihaza bimufasha mu igogora ry’igifu agasonza vuba maze akumva ashatse
kurya bityo akaruhuka mu mutwe.
Izi mboga ngo n’ubwo abantu benshi badakunda kuzirya ariko ngo ni ngombwa kuko atari stress
zivura gusa ahubwo ngo byifashishwa no mu kuvura zimwe mu ndwara z’abagore zirimo
kutishima mu gihe cyo gutera akabariro.
indwara
Igihaza ni kimwe mu biribwa birinda umubiri indwara nzirimo kanseri, indwara zifata mu
myanya y’ubuhumekero, hamwe n’ibibyimba bifata mu myanya ndangagitsina ku bagabo.
Urubuga rwa santé et medicine dukesha iyi nkuru ruvuga ko ibihaza bibamo imyunyu ya
potasiyumu, na vitamini A,C, B, D, E byose bikenewe n’umubiri kugira ngo umererwe neza.
Igihaza gituma umuntu yituma neza. Ni ukuvuga atituma ibikomeye kandi atituma
ibyoroshye cyane. Kubera ubudodo cyangwa “fibre” igihaza gifite gifata amara neza cyane.
Igihaza kandi gifata amaso neza. Ku bantu batareba neza, umwungu ni mwiza kuko
ufite Vitamini A nyinshi, Rutaganda avuga ko indwara ya “cataracte”irwanywa cyane n’ibimera
bikize cyane kuri Vitamini A n’umunyu wa Potassium, igihaza ngo kikaba kibikizeho cyane.
Ibindi bribwa bikize kuri iyi vitamini birimo imbuto n’imboga.
Igihaza kirwanya indwara ya Kanseri kandi gifite ibintu bitatu byagaragaye ko bibasha
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kurwanya indwara ya Kanseri, ni ukuvuga Vitamini A,Vitamine C na Fibre z’ibimera. Ibyo
uko ari 3 bibonekera icyarimwe ari byinshi mu bihaza no mu mashu. Bityo ngo ibihaza
n’amashu ntibyari bikwiye kubura ku meza y’abantu bakunze kurwara Kanseri, abarwaye ibintu
by’ibibyimba biba mu mubiri ”tumels” nabo bagomba kurya ibihaza cyane.
Igihaza: Ikiribwa cyiza mu gufasha kwihagarika neza Igihaza ni ikiribwa cyiza cyuzuye
intungamubiri ndetse kigira uruhare runini mugufasha abantu kwihagarika neza. Gishobora
gutekwa mu buryo butandukanye ariko kikaba ikiribwa cyiza ku ifunguro rya nimugoroba.
Nk’uko bisobanurwa mu gitabo Les délices du potager, Igihaza gifite amazi angana na 95%,
ibyubakamubiri 0,8%, amavuta 0,1%, ibinyasukari 3,5%, ibitera kwituma neza 1-2 %. Igihaza ni
ikiribwa gifite indurwe nke cyane.
Igihaza kiri mu biribwa bifasha cyane umuntu kwituma neza ndetse kikarinda prostate
kubyimba. Gifasha abarwayi b’umutima igihe ufite intege nke cyo kimwe n’inpyiko zifite
intege nke. Inzuzi zacyo zifasha umwijima kwikuramo imyanda no gutunganya amazi umwana
yogamo mu nda ya nyina ( liquide amniotique ). Ni ikiribwa kiza gifasha abantu bananirwa
kwituma ndetse n’abananirwa kwihagarika. Aha, bakwiye kunywa ikirahuri kimwe
cy’umutobe w’igihaza bakawiririrwa. Gifasha cyane abafite igifu k’intege nke, abakunda
kuribwa mu nda, abarwaye impyiko ndetse n’abantu bakunda kubyimba.
Mu bindi, icyo kiribwa cyorohereza abantu barwaye hemoroyide ( Hémorroides ),
ibibyimba byo ku ruhago ndetse na rubagimpande. Na none kandi kiruhura neza imitsi
yumva. Ni ikiribwa cyiza nk’ifunguro rya nimugoroba.
Ni muri urwo rwego kurya cyane ibihaza bituma umuntu ahora afite uruhu rutohagiye kandi
rukagumana itoto.
Pome: Uru rubuto rugira uruhare mu kugabanya no gukumira indwara y’igisukari (Diyabete) na
Asima, rukaba runafasha umuntu kugira impumuro nziza mu kanwa kuko rwoza amenyo.
Umwembe: Umuntu ukunda kurya umwembe umufasha kwirinda ubuhumyi, kuko wifitemo
vitamini zoza imyanda ishobora kujya mu maso ikayaca intege mu kureba.
Inyanya: Iyo umuntu ariye urunyanya rubisi bigira akamaro mu mubiri we kuko zigabanya
amavuta aba yafashe mu bindi biryo, agatera kugira ibinure byinshi. Ibyo bimurinda umubyibuho
ukabije, ikindi nuko inyanya ziha abagabo amahirwe yo kutarwara kanseri ifata imyaka
myibarukiro.
Ipapayi: Uru rubuto rufata urwungano ngogozi kuko rubamo amazi yorohereza igifu mu gusya
ibyo cyakiriye, rukaba runatuma umuntu agira uruhu rwiza.
Umuneke: Umuntu urya imineke aba afite amahirwe yo kutarwara umutima kuko igabanya
umuvuduko ukabije w’amaraso.
Ironji: Uru rubuto narwo rugira akamaro ko kugabanya urugero rw’ibinure mu mubiri.
Inanasi: Iyo vitamini ya poroteini yabaye nyinshi mu mubiri bishobora gutera umubyibuho
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ukabije ukurura indwara zitandukanye nk’umutima, imitsi n’ibindi. Kurya inanasi bigabanya
ibyo bibazo. Urwo rubuto kandi rutuma umubiri udahangarwa n’indwara ya kanseri
y’uturemangingo.
Watermelon: Uru ruboto rugizwe n’amazi ku rugero rwa 92 %, ari nacyo cyatumye rwitwa
gutyo. Watermelon ifasha mu kugabanya umubyibuho kuko nta byongera ibinure rugira.
Mu rwego rwo kwirinda ibibazo biterwa no kutarya imbuto, umuntu agomba gufata byibura
rumwe muri zo ku munsi nk’uko urwo rubuga rwabigaragaje.
Ikinyomoro : gitunze vitamin C, gitera kwihagarika neza, gikoresha impyiko neza, kirakenewe
igihe impyiko zirimo imisenyi, igihe kugomera inkari zikaza ari duke duke, goutte,
n’umubyibuho w’ikirenga.
Ipapayi : kigabanya indurwe mu gifu, kirwanya indwara zo mu mara, kigatera kwituma neza,
cyongera amaraso, ni cyiza ku batwite n’abakunda kuvamo inda. Amazi yacyo atera uruhinja
kwituma.
Pastèque (water melon) : ni igihaza kiribwa ari kibisi, gitera kwihagarika neza, ni inshuti
y’impyiko, cyoza amaraso,…
Umuneke (w’umushaba) : urakize kuri potasiyumu, urakenewe ku barwaye umutima, ni
ibyokurya byiza mu gukingira umwijima,…
Inkeri : zikize muri vitamin A, C na E. Ziri mu bikingira kanseri no kurinda imitsi kumagana,…
Pomme (apple) : ikingira amara, ikura urugimbu mu maraso, ikabuza imitsi kumagara.
Inkeri zirabura (zo mu ishyamba: framboises) : zifite fibres, folates, vitamine C, potasiyumu,
fer (ubutare), flavonoïde. Zirakenewe ku barwaye indwara z’ibyuririzi, impatwe, impyiko
zikorana intege nke, umwijima, zirukana imyanda mu mubiri.
a)Karoti : bitewe n’uko karoti ikungahaye muri vitamini A, ituma ururenda rwo mu mpyiko
rukomera, bikabuza kwipfundikanya kw’amaraso. Ishobora kuribwa ari mbisi, cyangwa
ukanywa umutobe wayo. Mu mutobe umuntu ashobora kuyivangamo umutobe w’indimu (citron
cyangwa umutobe wa pomme (umutapuwa), ukanywa igice cy’ikirahuri cyangwa ikirahuri. Ibyo
bigakorwa igihe kirekire kingana n’ukwezi.
b)Indimu isharira (citron) : uumutobe wayo ubuza kuremwa kw’iyo misenyi yo mu ngingo,
ishobora no kuyisohora. Mu ndimu harimo vitamini K ibuza kwifatanya kw’ayo maraso, ni cyo
gituma ibarirwa mu byo kurya bivura impyiko. Gukamurira indimu imwe mu mazei ukayanywa
hasigaye
igice cy’isaha ukarya bigakorwa mu minsi icyenda wikurikiranije. Ibyiza ni ukuvangamo ibiyiko
2 by’ubuki, ubundi ukajya ubikora rimwe na rimwe.
c) Igisura : kuvuguta cyangwa ugasekura, ukavanga n’amazi make, ukanywa ikirahuri kimwe mu
gitondo n’ikindi ku manywa. Ushobora no gutogotesha litiro 1 y’amazi, ugashyiramo ifu
y’igisura yuzuye ibiyiko 3, ukabitogotesha iminota 15. Ukanywa udukombe 3 duto (tasse)
cyangwa
d) Igitunguru cya onyo (oignon) : iki gitunguru cya onyo gishobora gusohora iyo myanda
yipfundikanije, ishobora gukoreshwa hamwe n’indimu icagaguye. Ishobora no kuvangwa
n’amavuta ya soya, amavuta y’ibihwagari, ndetse n’amavuta ya elayo. Ibiyiko 2 birahagije igihe
cyose
ugiye kuvanga aya mavuta na onyo n’indimu. Ni byiza kubikoresha iminsi 10. naho umutobe
wabyo unyobwa utya : kunywa igice cy’ikirahuri, kabiri cyangwa gatatu mu munsi.
e) Itunda rya pomme : iri tunda ritera kwihagarika neza. Kunywa ikirahuri 1 cy’umutobe wayo
mu gitondo buri munsi ugakamuriramo n’umutobe wa karoti, ibyo bishobora kuvura iyi ndwara
kandi ukagira ubuzima bwiza.
No kurya pomme 1 buri munsi iminsi 6 wikurikiranije uri kurya n’ibindi.
Waba urembye ukarya 3 mu mushi umwe, kabii mu cyumweru
Inanasi iri ku rutonde rw’imbuto 9 zifasha umubiri kurwanya indwara. Uru rubuto rukaba
rugira uruhare mu kugabanya ibinure na poroteyine z’umurengera ari nabyo biba intandaro yo
kugira umubyibuho ukabije, ukaba ariwo ukurura indwara nyinshi kandi zikaze harimo indwara
z’umutima (nk’umuvuduko ukabije w’amaraso cyangwa umuvuduko muke w’amaraso), indwara
ya diyabete y’igisukari, kanseri y’uturemangingo, indwara z’imitsi n’izindi zitandukanye
zibasira umubiri w’umuntu.
Umwembe nawo uri ku rutonde rw’imbuto zifasha umubiri kwirinda indwara kuko abantu barya
imyembe baba birinze ubuhumyi, kuko umwembe wifitemo vitamini zoza imyanda ishobora
kujya mu maso ikaba yabangamira imikorere yayo ndetse ikanayetera uburwayi butandukanye
ari nabwo bukurura ubuhumyi.
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Umuneke nawo ni intagereranywa mu kubungabunga ubuzima bw’umuntu kuko ufite
ubushobozi bwo kurinda indwara zibasira umutima harimo umuvuduko ukabije w’amaraso, dore
ko ari indwara yibasira abatari bake cyane cyane abageze mu zabukuru.
Wotameloni “Watermelon” ni uruboto rugizwe n'amazi ku rugero rwa 92 %, rukaba ari ingenzi
cyane mu gufasha umuntu kugabanya umubyibuho ukabije ku bw’umwihariko w’amazi menshi
uru rubuto ruba rwibitsemo. Uko kugabanya umubyibuho ukabije bifasha umubiri kwirinda
indwara nyinshi nka diyabete, nk’iz’ibasira umutima, umwijima, urwagashya n’izindi
zitandukanye zuririra ku mubyubuho ukabije.
Inkeri ni ingirakamaro cyane mu kurinda umuntu gufatwa n’indwara zibasira urutirigongo, dore
ko iyo urutirigongo rwagize uburwayi umuntu aba ari mu makuba yo kuba atakongera
kunyeganyeza ibice byose byo hepfo nk’amaguru n’ibindi, aribyo bita palalizi. Akaba ariyo
mpamvu abantu bashishikarizwa kurya inkeri kugira ngo birinde kuba bahura n’ibibazo
bitoroshye bikomotse ku burwayi bw’urutirigongo.
Ipapayi ni urubuto rufasha urwungano ngongozi gukora neza bityo rukagira uruhare mu kurinda
uyirya kugugarara mu nda ndetse ikanamurinda n’ikibazo cyo kunanirwa kwituma.
Inyanya nazo ziri mu bifasha umubiri gukora neza ndetse no kwirinda indwara, cyane cyane iyo
ziriwe ari mbisi kuko zigabanya amavuta aba yinjiye mu mubiri akaba yawutera umubyibuho
ukabije, ari nawo uba intandaro y’uburwayi bunyuranye. Inyanya kandi zigira n’akamaro mu
gufasha abagabo kwirinda kanseri zibasira imyanya myibarukiro yabo.
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Nyuma yo gusobanukirwa n’akamaro ntagereranywa k’imbuto zamaze gutangazwa hejuru mu
kurinda umubiri indwara, buri muntu agomba kwihatira kuzirya yaba umugore cyangwa
umugabo, yaba ukuze cyangwa umwana, ntihagire icyiciro cy’abantu runaka zigenerwa kuko
byagaragaye neza ko kuzirya ari ugukingira umubiri indwara zitandukanye.
Iyo bavuze kurya buriya bwoko bw’imbuto bwatangajwe hejuru ntibivuze ko umuntu aba
agomba kuzirira zose icyarimwe, cyangwa zikaribwa umunsi umwe, ahubwo umuntu aba yafata
ubwoko bumwe cyangwa bubiri muri izi mbuto ku munsi, akazajya agenda azisimburanya buri
munsi
Kenshi na kenshi ukunze gusanga abanyarwanda batuye mu byaro bibuka guteka imboga
ari uko ibishyimbo bimaze gusa n'ibikendera ari ukugira ngo indyo baryaga itagabanuka,
ariko ibyo ntibyari bikwiriye kuko iyo urebye akamaro k'imboga mu mubiri zagombye
kutabura mu ifunguro,wagera ku mbuto zo ugasanga zahariwe abana uretse ko na bo
usanga nta cyo zibamariye dore ko akenshi bazirira aho bazisoromeye nta suku bazigiriye.
Uru rubuga na none rukomeza rwerekana imbuto n'imboga umuntu ashobora kurya kugira ngo
abashe guhangana n'indwara runaka.
Mu mafunguro umugore utwite afata yirinda kurya ibiryo birimo amavuta menshi kuko bitera
ibinure byinshi mu mubiri, bishobora no gutuma agira umuvuduko ukabije w’amaraso. Umugore
utwite yirinda kunywa inzoga, itabi n’ibiyobyabwenge kuko bigira ingaruka ku buzima bwe
n’ubw’umwana. Umwana ahura n’ibibazo byo kuba yavuka yarahungabanye mu bwenge,
gupfira mu nda akaba yanavukana ibiro bike n’ibindi. Ku bijyanye n’abagore batwita bakanga
kurya ngo batabyibuha Dr Gakindi yavuze ko atari byiza kuko umubiri wabo wacika intege. “
Abagore batwite bagomba kurya, gusa bacungana n’ibiro byabo bitiyongera cyane kuko biba
bibi iyo ku byo yari asanganywe hiyongereyeho nk’ibigera kuri 12. Uhuye n’icyo kibazo biba
byiza iyo yegereye muganga akamugira inama z’uko yakwitwara”.
Mu kunoza indyo ngo umubiri ugire amaraso ahagije ni ngombwa kurya ibiryo bikungahaye kuri
vitamini C birimo imboga rwatsi, indimu, amashu atukura mabisi, amacunga, perisili, puwavuro,
inkeri, ibinyamisogwe, kuko iyo vitamini igira uruhare mu kwinjiza feri mu maraso. Amakuru
yo ku rubuga rwa wikipedia.org, avuga ko mu mubiri w’umuntu amaraso abarirwa ku
mpuzandengo iri hagati ya 7- 8% by’uburemere bw’umubiri. Amaraso aba agizwe na 54%
by’igice kigizwe n’amazi, 45% by’insoro zitukura na 1% by’uturemangingo dutuma amaraso
avura n’insoro z’umweru.
Kubura feri mu ndyo biri mu bitera kugira amaraso make. Hari ubwoko bubiri bwa fer dusanga
mu byo abantu barya bari bakwiriye kwitaho mu rwego rwo guhangana n’ikibazo cy’amaraso
make mu mubiri: Feri heminique: iboneka cyane mu nyama, ibiguruka, amagi n’amafi akaba ari
yo yinjira mu mubiri neza ugereranyije n’izindi. Indi feri non heminique iboneka mu mboga
Bimwe mu bimenyetso bigaragaza umuntu afite ikibazo cy’amaraso make ni umunaniro, isereri,
kwigunga, kudasinzira, kumva umutima utera cyane no kurwaragurika.
Urwo rubuga rukomeza rutangaza ko ibitera kugabanuka kw’amaraso mu mubiri ari byinshi
ariko muri byo igikunze kugaragara cyane ni ukubura fer mu ndyo ya buri munsi, gutakaza fer
bitewe no kuva amaraso menshi (hemorrhoides, imihango myinshi ku bagore), ikorwa ridahagije
ry’uturemangingo dutukura dukoze amaraso (ibi bishobora guterwa na za virus cyangwa imiti
imwe n’imwe).
Imboga z’ubwoko bwose ni ingirakamaro ku buzima bwa muntu, ariko ngiye kubatangariza
ubwoko bune bw’imboga bw’intagereranywa mu kurinda indwara.
Dore ubwoko 4 bw’imboga burinda indwara:
Ibishyimbo nkuko bisanzwe bizwi hari benshi badakunze kumva babirya ariko hakabaho
n’umuntu udashobora kurya ibindi biryo ku meza ye hatari ibishyimbo. NaturalNews itangaza
ko indyo y’ibishyimbo umuntu yayigereranya n’igitangaza bitewe nuko biryoha bigakoreshwa
ahantu henshi mu gikoni, mu mwanya w’inyama byo bikaba byaba bihibereye n’akamaro kenshi
ifitiye umubiri wacu. Muri rusange kuri poroteyini ivamo mu bishyimbo ngo byaba bituma
umuntu yirinda indwara z’umutima, kanseri, diyabeti kandi bigatuma utagira ibiro bikabije.
Kurya ibishyimbo bituma ubiriye agira ibiro bigereranije, bigabanya Girikoze (Glucose) iri mu
maraso, insurini (insuline), koresiterori (cholesterol) kandi bikagabanya ingaruka za diyabeti ku
bamaze kuyirwara.
Ni ngombwa gukoresha igitunguru cya onyo kugira ngo cyongere mu maraso umunyu ngugu wa
potasiyumu na sodiyumu (usa na wa wundi utekwa). Icyo gitunguru gifasha umuntu guhorana
isura ikeye yo mu maso, kikarwanya n’iminkanyari mu gahanga kimwe n’ibindi byose bisharira,
kikarwanya uburwayi butera kubyimbagana kandi kikarwanya imyuka myinshi yo mu nda,
n’indwara itera amazi menshi yuzura inda bikomotse ku kubyimbagana kw’inyama zo mu nda
nk’umwijima (ascite). Icyo gitunguru ni ingenzi mu kugabanya umurenda wa albumine,
gikoresha neza akanyama ka prostate, kamwe mu dushinzwe kugenzura no gutunganya
iby’imyororokere y’umugabo, gikoresha neza inyama z’urwungano rwose rw’inkari kandi
kigatuma umuntu yihagarika neza. Muri rusange ni ugukoresha igitunguru 1 cyangwa 2 ku
munsi.
Kugikuramo umutobe babanje kugicanira mu mazi (décoction) :
Koza neza ibitunguru 3, kubikatakatamo ibice 4 buri gitunguru, kubishyira mu isafuriya
ukongeramo litiro 1 y’amazi. Gucana iminota 10, kubisya ukoresheje icyuma cyabigenewe
(passoir) cyangwa ukabisekura. Kunywa uko ugiye ubishaka, ukabimara mu gihe cy’amasaha 24,
wongeyemo indimu nkeya.
Nyuma yo kurangiza kugikoresha muri gahunda yo gukura uburozi n’imyanda mu mubiri, ni
ngombwa kongera kondora umubiri wifashishije gahunda y’imikoreshereze y’igi n’indimu
nk’uko tubisanga muri aka gatabo (reba hejuru).
Igitunguru cya onyo gifite akamaro kenshi cyane :
Abantu benshi usanga bakunda ikiribwa cy’inyama haba mu ubuzima busanzwe mu minsi
mikuru, mu kwakira abashyitsi b’imena, mu gusangira n’inshuti mu bubari n’ahandi.
Mu minsi mikuru buri gihe ahari, aho bagaburira abantu, iyo bateguye ko abantu bari
bwigaburire, hamwe na hamwe usanga inyama bazishyiriyeho uburinzi bukomeye kugira ngo
abakunzi bazo batiha nyinshi bagacura abandi.
Igihe akadahingwa kabuze mu birori rero ntirirema, ubwo iyo hagize uvuga ati aya meza ateguye
neza ariko hari ikibura buri wese aragikeka. N’ubwo abantu benshi bakunda inyama, si ko bose
bazi ibibazo by’ubuzima zishobora gutera mu gihe barengeje urugero. Buri wese afite
Inyama zitukura ni izo kwitonderwa, kuko aNubwo zifite abakunzi batari bake hirya no hino
ku Isi, inyama zitukura zigira ingaruka zitandukanye ku buzima nk’uko ubushakashatsi
butandukanye bugaragaza ko iyo ziriwe ku bwinshi mu bihe bitandukanye bishobora kugira
ingaruka zitandukanye ku muntu. Ni kimwe mu bitera indwara ya diyabeti cyane cyane ko iyo
umutu azirya akarenza amagarama 100 ku munsi. Ubushakashatsi bwerekana ko 20%
by’abarenza igipimo twavuze haruguru, biyongerera ibyago byo kurwara diyabeti.
Bakomeza bavuga ko umuntu muzima, (udafite ikibazo na kimwe cy’uburwayi mu mubiri we)
byaba byiza ariye munsi ya garama 500 cyangwa inusu (1/2kg) cy’inyama zitukura mu
cyumweru.
Barangiza bavuga ko umuntu ukora siporo umubiri we ishobora kwihanganira izi ngaruka
kurusha umuntu utayikora.
Umwe mu baganga bo muri Leta Zunze Ubumwe z’Amerika uzwi ku izina rya Frank Hu, akaba
n’umuhanga w’indwara ya diyabeti agaruka ku bwoko 2 bw’iyi ndwara:
ubwoko bwa mbere bukunze gufata abana bakiri bato cyangwa se bakanayivukana.
Naho iy’ubwoko bwa kabiri ikaba ikunze gufata abantu bakuze ikaba kandi irangwa no kugira
isukali nyinshi mu maraso. Niho ahera agira inama bayirwaye, kwirinda inyama zitukura uwo
binaniye akirinda kurenza amagarama 50 yazo kandi nabwo ntibazirye buri munsi, kuko
aribyo bitera umubyibuho cyane, ugasanga ibinure biba byinshi mu mubiri w’umuntu, nabyo ari
Ku bantu bakoresha ibinyampeke biturutse mu ruganda cyangwa ifu yabyo, bagomba kwitondera
guhora barya umuceri cyangwa umugati, kuko biba byatakaje mu ruganda za vitamine zituma
umubiri ushobora neza isukari ibikomokaho. Abahorera umuceri buri gihe bashobora gufatwa
n’indwara yitwa Beriberi.
Impengeri
Impengeri ni amasaka ageretse ku bishyimbo. Aha, Impengeri zishobora gutekwa ku bishyimbo
cyangwa ku mashaza yumye. Kugira ngo zishye neza, ibyiza ni ukubanza gutumbika amasaka
igihe kitari munsi y’amasaha atatu.
Imishari mu myaka
Icyo gihe hakenerwa ibishyimbo cyangwa amashaza, ibigori, amazi n’umunyu. Umuntu ushaka
guteka imishari ategura ibishyimbo cyangwa amashaza, ibigori, amazi n’umunyu. Abanza
gutumbika mu mazi ibigori byumye amasaha nibura 12. Nyuma ishyirwa mu nkono ikarengezwa
amazi. Gucanira kugeza igihe bipfunyurukiye no kongeramo ibishyimbo. Gucanira kugeza
bihiye. Bene iryo gaburo, rishobora guherezwa rishyushye cyangwa rikonje. Twibutse ko
imishari ishobora kotswa ariko yabanje gutumbikwa mu mazi.
Inkamure
Inkamure ni igikoma k’ibigori bibisi. Kuyitegura hakenerwa ibigori bibisi, amazi, isukari
cyangwa ubuki. Nyuma, uteka abanza guhungura ibigori bibisi, akabisekura. Kubivanga
n’amazi. Akurikizaho gufata akayunguruzo no gukamurira mu gasafuriya kozanyijwe isuku.
Aha, utegura iryo funguro ashobora no gukaraba neza agakamuza intoki. Gushyira ku muriro
kandi iyo nkamure igacaniranwa isukari cyangwa ubuki. Kubivanaho bimaze kubira no
kuyinywa igishyushye. Igihe ari nta sukari ihari, mu mwanya w’amazi hakoreshwa umutobe.
Ibigori mu bunyobwa
Ibyangombwa bikenewe ni ibigori bibisi n’ubunyobwa. Aha, uteka abanza guhungura ibigori,
agasekura intete. Kuvanga iyo nombe n’ikinyiga cy’ubunyobwa bukaranze. Kuvanga n’umunyu
bityo bigakora inombe imwe. Umuntu ashobora no kubishyira ku rukoma cyangwa ikindi kintu
akabikoramo uruboho. Guhambira neza ukarambika mu isafuriya iri ku ziko. Kurekera isafuriya
ku ziko inombe igashya. Kubihereza ari akazuyazi.
Umutsima w’uburo
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Kuvuga umutsima w’uburo ntaho bitaniye nuko bavuga iyindi mitsima yose. Hakenerwa amazi
n’ifu y’uburo. Hakurikiraho gushyira ku ziko inkono irimo amazi. Gucanira kugeza igihe
aseruriye. Kuminjiramo agafu kugira ngo aserure hose hanyuma umuntu akadahanura.
Gusukamo ifu yateganijwe no kuwuvuga kugeza igihe uhiriye. Aha, twibutse ko amafu amwe
n’amwe ashobora kuvangwa mu ikorwa ry’umutsima.
umuceri
2. Umuceri wijimye (riz brun )ufasha kwirinda indwara zimwe na zimwe nk’iz’umutima diyabeti
umubyibuho ukabije ndetse n’ubwoko butandukanye bwa za kanseri.
3. Umuceri ufasha kwirinda imikorere mibi y’amara . umuceri wumukije ifarini y’umuceri
ndetse n’amazi y’umuceri uhiye ukaba ufasha ku bana bato barwaye impiswi.
Abahanga mu by’ imirire bavuga ko ari byiza kurya amafunguro arimo guruside ku ijanisha rya
50%, bakavuga ko umuceri ari byiza kuwufatisha andi mafunguro cyane nk’imboga. Aba
bahanga barangiza batanga inama ku bantu ko bakwiriye kwirinda kurya umuceri mwinshi cyane
NTEGEREJIMANA Theogene
Shared publicly - May 6, 2014
#Water
65 HEALTHY BENEFIT OF DRINKING WATER! I have collected almost all healthy benefits
of drinking water using differents books, differents internet website and my knowledge as
reference. The 65 healthy drinking of water are the following:
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you
think, focus and concentrate better and be more alert. As an added bonus, your energy levels are
also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your
tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises
your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of
kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth.
Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents
constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather
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feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and
other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains
too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more
elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and
be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper
than that high sugar and fat-filled latte!
Also
The benefits of drinking water have been much discussed in the media. Water helps keep you
hydrated, which is important because every single cell in your body needs it in order to absorb
nutrients and expel waste products. But what are some of the less well known benefits of
drinking water?
18) Energy
Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as
little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and
this can lead to fatigue, muscle weakness, dizziness and other symptoms.
22) Cleansing
Water is used by the body to help flush out toxins and waste products from the body.
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23) Cancer risk
Related to the digestive system item above, drinking a healthy amount of water has also been
found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk
of bladder cancer by 50% and potentially reduce the risk of breast cancer.
25. It boosts metabolism: Trying to lose weight? Drinking water can boost your body's ability to
burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism found that
drinking water (about 17oz) increases metabolic rate by 30 percent in healthy men and women.
The boost occurred within 10 minutes but reached a maximum 30-40 minutes after drinking.
Studies also suggest that drinking one or two glasses of water before a meal can fill you up so
you naturally eat less, says Andrea N. Giancoli, MPH, RD spokesperson for The Academy of
Nutrition and Dietetics. Plus, even mild dehydration will slow down metabolism by as much as 3
percent.
26. It safeguards your heart: Speaking of essential for life…drinking a good amount of water
could lower your risk of a heart attack. A six-year study published in the American Journal of
Epidemiology found that people who drank more than five glasses of water a day were 41
percent less likely to die from a heart attack during the study period than those who drank less
than two glasses. Bonus: Drinking all that water may reduce cancer risk as well. Research shows
that staying hydrated can reduce risk of colon cancer by 45 percent, bladder cancer by 50
percent, and possibly reduce breast cancer risk too.
28. It boosts brainpower: Your brain needs a lot of oxygen to function at optimum levels, so
drinking plenty of water ensures that it's getting all it needs. In fact, drinking eight to 10 cups of
water per day can improve your levels of cognitive performance by as much as 30 percent.
The door swings both ways: Research shows that a dehydration level of just 1 percent of your
body weight reduces thinking functions, so staying well-hydrated is super important for your
mental performance.
29. It makes you rich: Making water your go-to drink saves a lot of money in the long run. Even
though 60 percent of the U.S. population buys bottled water, it's still cheaper, on average, than
juices, sodas, and Starbucks- especially when you buy it by the case. What's even cheaper:
buying a filter and drinking water out of the tap. To put it in perspective, replacing your daily can
of soda at lunch with a free-from-the-tap glass of water (or water cooler if you have access to
one) can save you about $180 a year.
Despite the fact that water is something that has no taste, we still love it! Who doesn’t relish the
feeling of a cool drink of water on a sweltering hot day?
Approximately 70% of our body’s mass is made of water and according to a number of doctors,
drinking a total of eight glasses of water a day fulfils the necessary requirement of this liquid our
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body demands.
For a long time now, I have been searching regarding the benefits associated with water. Finally,
after reviewing countless websites, I have compiled a list, highlighting the advantages of
drinking water that can surely help you in living a healthy life.
31) Water is the only liquid on Earth that safely reduces weight. It removes the by-products of fat
and keeps you fresh and healthy. Drinking water regularly, suppresses your appetite to a great
extent and limits your food intake. Another distinct feature of water is that it literally contains no
calories, hence, contributing significantly to weight loss
32) Do you want to look younger? Problem solved! Just drink lots of water every day! Water is a
perfect replacement for your expensive ageing treatments. It moisturises your skin and keeps it
fresh and glistening thereby enhancing its overall appeal. In addition, it helps maintain the
elasticity and suppleness of the skin and prevents dryness by detoxifying the skin. Hence, one
should strictly avoid dehydrating foods and beverages such as caffeine (cola, chocolate, coffee,
tea) and alcohol
33) Drinking enough water can also combat skin disorders such as eczema, psoriasis, dry skin,
wrinkles and spots
34) Water is an essential component required for the effective working of our body since body
parts including our brain and the various tissues are mostly composed of water. Considering this,
water can significantly improve our ability to think and make us energetic too.
35) Water removes toxins and most of the waste products from our body contributing to a
healthy quality of life. If our body lacks water then our heart has to make an extra effort to pump
fresh oxygenated blood to our organs causing severe health issues
36) A study conducted in the Loma Linda university in California, involving 20 men and woman
in the age range of 38 to 100 years, concluded that those who drank enough water throughout the
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day were less likely to have a heart attack (41% in women and 54% in men). Hence, it can be
suggested that if you substitute water with milk, tea, coffee or other beverages then you will have
increased chances of incurring a heart attack, with a precise rate of 50% in women and 46% in
men.
37) Water helps to relieve headaches and back pain. Although there are many reasons that
contribute to headaches, dehydration is one of the most common ones
38) Regular intake of water increases your metabolic rate and improves your digestive system. If
you are constipated, try drinking more water - it can work wonders!
39) Drinking plenty of water helps fight against the flu and other ailments like kidney stones.
Water, along with lemon or lemon juice is often used to overcome respiratory diseases, intestinal
problems, rheumatism and arthritis. On the whole, water plays a fundamental role in
strengthening your immune system
40) Research suggests that drinking substantial amounts of water is likely to reduce the risks of
bladder and colon cancer. This is because water has the ability to dilute the concentration of
cancer-causing agents in the urine and reduce the time they take to come in contact with the
bladder lining
41) The human body needs a neutral Ph 7 range in order to function properly. Drinking enough
water throughout the day helps maintain this balance.
Given that dehydration, “the excessive loss of body fluid” can be a major source of aggravating
one’s health, it seems obvious that drinking sufficient water is of utmost importance for a healthy
lifestyle. Water determines the effective functioning of the body and a healthier body means a
happier life!
So, if you haven’t already, go to the nearest water cooler and pour yourself a large glass of water;
repeat this practice eight times a day for best results!
43. Protection:
Water is needed for protection as well. It keeps your mouth moist and washes away dirt and
grim on your eyes. Water even lubricates our joints, keeping them from getting stiff and making
sure motion is smooth.
44. Chemical Reactant:
As a chemical reactant, water is involved in many processes and pathways of the body. We use
it to digest food in the gastrointestinal tract, to access stored energy for muscles and organs, and
for countless other reactions. Next, we will examine one of these reactions in detail and see how
water helps regulate pH in the body.
45. pH regulation:
Our bodies must maintain a very specific pH level of 7.4. pH values less than 6.9 and greater
than 7.6 are life threatening so it is essential that we have ways to keep pH from deviating too far
from normal. Water is a reactant in a very important reaction that maintains pH at 7.4.
49. Water keeps you young – Drinking plenty of water keeps your skin moisturized and reduces
the appearance of fine lines and wrinkles.
49. Drinking water is good for your joints - Your joints need moisture in order to remain strong
and flexible so that your movements are smooth and pain free.
51. Water protects your heart – It may sound crazy, but drinking a large amount of water
could possibly help prevent heart attacks.
52. You can lose weight from drinking water - Water suppresses your appetite, so you don’t eat
as much. Drinking plenty of water also prevents fluid retention.
53.Drinking water keeps you alert – Dehydration is a huge cause of fatigue. By drinking water
you will be more alert and active during the day.
We’ve all heard since we were kids that you need to drink water to keep your body hydrated, but
did you know there are additional health benefits to drinking clean water everyday beyond
simply quenching your thirst?
Our bodies use up large amounts of water everyday, even if we’re not doing any heavy physical
activity. Making sure to replenish that water loss is essential to maintaining good physical health.
Whether you’ve considered the following or not, here are some ways that water aids your body
everyday:
60. It detoxifies the body. Water helps flush toxins out of organs, carries nutrients to cells and
provides a moist environment for the ear, nose and throat, according to the Mayo Clinic. The
kidneys and liver do a miraculous job of flushing out toxins, even if you’re dehydrated, but the
Mayo Clinic also says that these two vital organs have a much easier job cleansing our systems if
we are properly hydrated.
61. It lubricates joints. According to the National Institutes of Health, cartilage, the slippery
coating at the end of each bone, is comprised of 65 to 80 percent water. Synovial fluid keeps
cartilage healthy, slick and smooth, properly cushioning joints if properly hydrated. The
University of Maryland Medical Center recommends drinking 6-8 glasses of water per day to
possibly stave off osteoarthritis, the most common form of the joint disease known as arthritis.
62. It can curb appetite. Could it be that of all the hundreds of diets and thousands of weight-loss
books to hit the market, water is one of the most efficient appetite suppressants? At a meeting
last year of the American Chemical Society, the results of a clinical trial was announced,
confirming a long-standing belief—but surprisingly, never-before supported by research—that
drinking two 8-ounce glasses of water before meals consumed 75-90 fewer calories per meal.
That’s almost 300 fewer calories per day and 8,400 fewer calories per month. There are 3,500
calories in a pound of body fat. You do the math. Water can help with calorie control.
63. It can help with mental well-being. One study, conducted by Tufts University researchers on
college athletes, concluded that subjects who engaged in high-intensity aerobic exercise for at
least an hour and did not properly hydrate, were more prone to feeling angry and depressed. The
study’s lesson: our mood is sensitive to fluid balance.
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64. It can possibly prevent and heal headaches. Very little research exists to support the claim
that staying hydrated can prevent headaches, as well as being able to reverse the effects of
headache if a subject is dehydrated. But one small pilot study concluded that intensity and
duration of headaches was reduced after increased water intake.
65. It can prevent constipation. As reported in the European Journal of Clinical Nutrition, low
fluid intake was a prime cause of constipation. The colon, the study mentions, is not only a
storage house for waste matter, it also plays a major role in fluid and electrolyte absorption.
Simply put, if you don’t drink enough water, your colon won’t absorb enough water to
effectively pass your waste.
To learn more about GOOD HEALTH, I invite you to join the group "GOOD HEALTH
THROUGH NUTRITION AND GOOD BEHAVEOUR" on www.facebook.com created by me
NTEGEREJIMANA THEOGENE.
Umubiri w’umuntu ukenera vitamini zitandukanye kugirango abashe kugira imikurire myiza,
kandi abe umuntu ukomeye. Niyo mpamvu rero buri muntu wese ategetswe gufata izo vitamini
kugirango umubiri urusheho gukora neza.
Kugirango rero ufate izo vitamine ni uko ugomba kuba uzi ibirimbwa wazisangamo. Ni muri
urwo rwego twabakoreye ubushakashatsi bukurikira:
Vitamini A : iboneka mu mboga rwatsi, caroti, amagi amamininwa, amashu, inyanya,irinda
canseri n’ibindi. Iyi vitamine iyo yabuze mu mubiri umuntu ashobora kugira ibibazo birimo,
ubuhumyi, kugira uruhu rwumagaye, kurwara ishinya, kubura ubushake bwo kurya, kudakura
neza, n’ibindi.
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Vitamini B1 : iyi iboneka mu binyamisogwe birimo, soya, ingano, ibigori,.., iboneka kandi mu
muceri, imbuto nk’amatunda, amacunga, iboneka mu mashereka, amata y’inka, ubuki, …. Iyi
vitamine iyo yabuze umuntu yagira ingorane zo kurwara umutwe udakira, kubira ibyuya cyane,
kugabanuka k’ubushyuhe mu mubiri, kutagira igogorwa ry’ibiryo rinoze, iseseme, kugira
imbaraga nke, kuremera bimwe mu bice by’umubiri, kugira ibibazo by’ubuhumekero, …
Vitamini B2 : ikomoka ku binyampeke birimo ingano, ibigori, iboneka kandi mu buki, avoka,…
igihe yabuze umuntu yagira ibibazo byo kudakura neza, guhinamirana kw’ingingo, kumagara
k’uruhu.
Vitamini B6 : iboneka mu mboga, amata, umuhondo w’igi, igitoki, amatunda, avoka, ibihumyo,
soya, ubuki, … . kubura kwayo mu mubiri bitera ingorane zo kugira umunaniro ukabije, kurwara
umutwe, kugira amaraso make,
Vitamini B12: iboneka mu mashu y’indabo (choux fleurs), mu ngano. Iyo yabuze umuntu yagira
ibibazo mu mikorere y’ubwonko, kugabanuka kw’amaraso,…
Vitamini PP: iboneka mu ibinyampeke, imbuto, imboga, amavuta ya elayo (huile d’olive)
n’ay’ibihwagari, ... iyo yabuze umuntu yagira ibibazo mu mikorere y’ubwonko, umwijima, igifu,
umunaniro udasanzwe, kwibagirwa cyane, indwara y’ubuhumyi, kubabuka umunwa,..
Vitamini C iboneka cyane cyane mu bimera biribwa ari bibisi, indium, amacunga,.. iyo yabuze
umuntu yagira ibibazo byo kudashaka kurya, amaraso ake, kudakura neza, umutwe udakira
Vitamin D: iyi ifite umwihariko kuko idakorwa n’ibiribwa. Iboneka ku mirasire y’izuba. Ikaba
ifasha mu gukomera kw’amenyo n’amagufa. Itanga calcium. Iyo ibuze umuntu agira amagufa
adakomeye.
Vitamin E : iboneka mu nyanya, ibihwagari, avoka n’ibindi. Ibazo by’uyo uyibuze, ushobora
kugira ibibazo iby’amaraso, kugira isukari nyinshi mu mubiri, yongera ubudahangarwa
bw’umubiri n’ibindi.
Vitamin K : iboneka mu mboga rwatsi. Ikaba ifasha amaraso kuvura igihe wakomeretse ntuve
cyane. Iyi kandi n’umubiri ubwawo urayikora.
Nk’uko mubibona rero buri vitamini ni ingenzi ku mubiri ndetse no kubuzima muri rusange.
Bikaba byaba byiza ko umuntu yafata amafunguro agaragaramo izi vitamini byityo akaba yirinze
kurwara indwara zitandukanye.
@www.passeportsante.net/
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Menya ibanga ryo kudasaza vuba no kurwanya ubusaza
Kubera uburyohe bw’isi ndetse no kugaragaraho neza kwa bamwe, usanga abantu bakora iyo
bwabaga ngo bagaragare nk’abagifite itoto cyangwa se batari basaza. Kenshi abantu bumva ko
kurimba, kwisiga amavuta y’igiciro, guhindura ingendo, gusokoza neza, kwambara inkweto
ndende ndetse n’ibindi bijyana n’ubwiza no kwambara aribyo birwanya kudasaza vuba ariko
bakibagirwa iby’ingenzi. Nyamara si uko biri.
Hari umubare munini w’abantu bibwira ko gukora amasaha menshi utaruhuka ari byo byongera
umusaruro, ariko si ko bimeze kuko bigira ingaruka mbi ku buzima bw’umuntu iyo ataruhutse
bihagije nyuma y’akazi gakomeye aba yakoze; akoresheje ubwonko cyangwa ingingo zigize
umubiri.
Nk’uko Dr Pascal Bwimba yabitangarije Imvaho Nshya, umuntu ukora cyane ntagire umwanya
uhagije wo kuruhuka ashobora gukurizamo indwara zitandukanye, hakaziraho no gusaza vuba.
Iyo umuntu akora cyane, hari ibice by’umubiri nabyo bikora cyane kugira ngo bigaruze ibyo
umuntu yatakaje muri byo harimo umutima, ibihaha, impyiko, umwijima n’imiyoboro inyuramo
amaraso iba yikanya yikanyura, n’ubwonko butanga amabwiriza kugira ngo iyi myanya ikore.
Ibi byose rero iyo byahuye n’akazi kadasanzwe niho umuntu atangira kugira integege nke,
akarwaragurika, agatakaza itoto, akananuka dore ko umuntu ukora cyane aba atanibuka kurya.
Dr Bwimba yavuze ko abakunze gukora cyane bataruhuka usanga bahura n’ibibazo byo guturika
imitsi yo mu bwonko cyane cyane ku bantu bakora akazi gasaba gukoresha ubwonko cyane,
bakagira ibibazo byo kubura amaraso mu mubiri, kurwara umutima, rimwe na rimwe
ukabyimba, ukaba wanahagarara, no kugira umuvuduko ukabije w’amaraso.
Ku rubuga rwa Interineti www.employment.alberta.ca/ documents 015.pdf basobanura ko
umunaniro ubaho igihe umuntu yakoze akazi gakomeye mu gihe kirerekire cyangwa mu gihe
Umuntu wagize umunaniro ukabije arangwa no kubura ibitotsi mu masaha yo kuryama ya nijoro
no guhondobera atabishaka igihe aba ari mu kazi, kugira uburwayi bw’igifu, uburwayi
bw’umutima, gufatwa n’indwara ku buryo bworoshye, umwete n’umuhate yari asanganywe mu
kazi uragabanuka ndetse akananirwa no kurya.
Abantu bakunze guhura n’ibibibazo by’umunaniro ukabije ni nk’abaganga, abakinnyi b’umupira
n’abandi bakoresha imbaraga nyinshi mu kazi kabo, aho usanga iyo umubiri wananiwe
bitura hasi bamwe bagakurizamo no gupfa.
Usanga atagifite ubushobozi bwo gufata ibyemezo cyangwa gukorera akazi kuri
gahunda, ubusabane hagati ye n’abo bakorana buragabanuka ndetse hakabaho no kurebana nabi
n’abo basangiye umurimo.
Ikindi ni uko iyo agerageje gufata ibyemezo abifata ahubutse nta bushishozi cyangwa atabanje
kubitekerezaho neza. Ubwonko bwe ntibuba bugikora neza ku buryo yibagirwa vuba, akarangara
mu kazi ke no kugira intege nke, birimo no gusiba cyane kuko akenshi aba yarwaye.
Kugira ngo umuntu ukunze guhura n’akazi kenshi yirinde ingaruka mbi z’umunaniro agomba
kugerageza kuruhuka nibura amasaha 7 n’igice kugeza ku 8 n’igice mu munsi, kandi hakabaho
kubahiriza isaha yagennye yo gutangiriraho ikiruhuko n’iyo kubyukiraho, ibyo bigakorwa buri
munsi, ibyo bituma umuntu abyuka ameze neza, bityo n’akazi k’uwo munsi kakagenda neza.
Ikindi ni uko mbere yo kuruhuka umuntu agomba kureba niba icyumba cye gisukuye, kandi
kitarimo urumuri rwinshi, amadirishya afungishijwe umwenda udatambutsa urumuri rushobora
kukubuza gusinzira.
Kurya indyo yuzuye kandi iteguye neza, umuntu akayifata nibura gatatu ku munsi, yubahiriza
amasaha yagennye yo gufata ifunguro na byo bifasha umubiri kuruhuka neza. Aho umuntu
akorera hagomba kuba hatunganyijwe neza, ntihabe urusaku rukabije, hakagira ubushyuhe
buringaniye n’urumuri ruhagije.
Ku bantu batwara imodoka bashobora kwirinda umunaniro ukabije ushobora guteza impanuka
mu muhanda bagerageza gufata akaruhuko gato n’akayaga gahehereye nibura nyuma y’amasaha
2 cyangwa haba hari undi uzi gutwara imodoka bari kumwe akamuruhura.
Umuntu ufite ikibazo cyo guhora yumva ananiwe byaba byiza yegereye umuganga akamubwira
ikibazo afite, akamugira inama y’
Iyo usomye ubushakashatsi bwinshi ku bijyanye n’uburambe bw’ubuzima bwa muntu kuri
Kuri ibi navuze hiyongeraho ikintu cy’ingenzi cyane. Abantu bagomba gufata indyo nziza ikize
mu ntungamubiri. Aha iyo tuvuga kurya neza benshi babyitiranya no kuzuza igifu cyangwa se
bamwe bagatekereza ko kurya neza ari uguhorera amafiriti, inyama, ibinyamasukari byinshi
n’ibindi byo mu rwego ruhambaye bimwe bita ngo ni ukurya gikungu. Nyamara si uko bimeze
kuko kurya neza aha tuvuga ari ugufungura amafunguro atandukanye akize mu byubaka
umubiri, ibiwutera imbaraga, ibiwurinda indwara, ndetse akize no bindi byose bikenerwa
n’umubiri nka vitamini, proteyine, glucides, n’ibindi bitandukanye. Ayo mafunguro kandi
agomba kuba afite isuku ndetse ntibikwiye ko aburamo imboga rwatsi n’imbuto zironze neza mu
mazi atetse cyangwa yasukujwe imiti yabugenewe mu rwego rwo kwirinda inzoka zo mu nda.
Ikindi kandi cy’ingenzi abantu bakwiye kunywa amazi meza buri gihe kuko agira umumaro
munini ku mubiri mu gusukura amaraso no gutuma umuntu atuma bityo ngo yibasirwa
n’indwara zitandukanye zo soko yo gusaza vuba. Gabanya ingano y’isukari ufata yaba iyo mu
nganda cyagwa iboneka mu bihingwa by’ibinyabijumba bimwe na bimwe mu rwego rwo
kwigabaniriza ibyago byo gufatwa na diyabete. Na none kandi ukwiye kugabanya ingano
Nurwanya umubyibuho ukabije ukora siporo, nurwanya gukorera ku nkeke buri gihe, ukarwanya
ubwigunge aho buva bukagera uzaba uri kwiyongerera uburambe kuri iyi si kandi ntuzagaragara
nk’umusaza. Birakwiye kandi ko wiga gukora imirimo itandukanye mu rwego rwo kwagura
imikorere y’ubwonko bwawe kandi ube wiyongerera amahirwe yo guhorana itoto.
ITABI
Nifashishije igitabo cya ELLEN G. W HITE cyitwa "Temperance" vie et sante , reka mbabwire
ibibi by'itabi ku barinywa:
Itabi ni uburozi kuko ryifitemo 4000substances and50 among them cause cancer.
itabi rica intege
itabi ritera kwiyahura
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itabi ritera urugomo
itabi riteraubwumvikane buke
itabi rituma umuntu yiyumva uko atari
itabi ririca
itabi ritera ubukene
itabi ritera impanuka
itabi rigabanya ibyishimo mu muryango
Hari igihe itabi rigabanya ubushake bwo gutera akabariro.
INZOGA
Ibibi by'inzoga nibitabi ni bimwe uretse kko inzoga zitagira uburozi kandi zo zikaba zituma
umubiri w'umuntu utakaza vitamini zimwe na zimwe umubiri uba ukeneye. See Dr
MUHIZI Theoneste notes at NUR.
Vitamin B12 Works with the vitamin folate Milk, cheese, yogurt, fortified soy or rice
(Cobalamin) to make DNA. beverages
Helps to make healthy blood Meat, fish, poultry, liver, eggs, fortified soy
cells. Low levels of vitamin products
B12 can cause a type of
Vitamin D Increases the amount of Milk, fortified soy and rice beverages
calcium and phosphorus your Fortified margarine
body absorbs from foods. Some fish, eggs, organ meats, fish liver oils
Deposits calcium and
phosphorus in bones and
teeth, making them stronger
and healthier.
Protects against infections by
keeping your immune system
healthy.
Vitamin E Helps to maintain a healthy Vegetable oils
immune system and other Avocados, leafy green vegetables
body processes. Wheat germ, sunflower seeds, some nuts,
Acts as an antioxidant and peanut butter
protects cells from damage.
Vitamin K Makes proteins that cause our Broccoli, soybeans, dark green leafy vegetables
blood to clot, when you are such as kale, collards, turnip/beet greens and
bleeding. spinach
Involved in making body
proteins for your blood, bones
and kidneys.
Vitamin D: If you are over 50, you have higher needs for vitamin D - an amount that may be
difficult to meet with food alone. Health Canada recommends that men and women over the age
of 50 take a daily supplement of 400 IU.
Folate: All women who could become pregnant, are pregnant, or breastfeeding should take a
daily multivitamin containing 400 mcg (0.4 mg) of folic acid to help prevent birth defects.
Vitamin C: If you smoke you need an extra 35 mg of vitamin C each day. You can easily get
this amount by eating a variety of fruits and vegetables and getting the recommended number of
servings of fruits and vegetables from CFG.
Vitamin K: People who use Warfarin (Coumadin) need to make sure they eat the same amounts
of vitamin K foods each day. A sudden increase or drop in vitamin K foods can affect how this
medication works.
Vitamin B1 Used by the body to help Less concentration, loss of appetite. Lean Pork
(thiamine) convert carbohydrates into Weakness, exhaustion and fatigue. Legumes
energy. Helps to keep the Yeast
normal function of the Bananas
nervous system, muscles Fish (most)
heart and digestion. Liver
Nuts and
seeds
Potatoes
sweet
potatoes
peas
watermelon
avocado
Vitamin B2 Important for growth in the Itching and irritation of lips, eyes, skin Eggs
(riboflavin) body. Assists skin, nails and mucous membranes. Fish and
and hair to grow. Helps to shellfish
prevent sores and swelling Fortified
of mouth and lips. Aids in cereals
reproduction and cell Meat
regeneration. Also aids in poultry
the releasing of energy Dairy
from carbohydrates. products
Kiwi
Avocado
Broccoli
turnip greens
asparagus
spinach
Vitamin B9 Helps produce and Anaemia and a reduction in growth Dark green
(Folate/Folic maintain red blood cells rates. Other subtle symptoms may vegetables
acid) and the nervous system. include digestive disorders such as Dry beans
Essential for mental and diarrhoea, loss of appetite, and weight peas
emotional health as it helps loss can occur, as can weakness, sore lentils
to maintain normal brain tongue, headaches, heart palpitations, Enriched
functions. irritability, forgetfulness, and grain
behavioural disorders products
Fortified
cereals
Liver
Orange juice
Wheat germ
Yeast
Vitamin B12 needed for nerve cells and Demyelination and irreversible nerve dairy
red blood cells, and to cell death. Symptoms include products
make DNA numbness or tingling of the extremities eggs
and an ataxic gait. cereals
soy based
products
liver
beef
clams
Vitamin C Important in the production Scurvy (though rarely seen today) citrus fruits
(ascorbic of collagen in the body - which causes bleeding and inflamed (oranges,
acid) helps the connective tissues gums, loose teeth and poor wound grapefruits,
and organs. Can act as an healing. lemons,
anti oxidant to help protect limes)
the body from free radical. berries
Vitamin K Helps to control blood A shortage of this vitamin may result Broccoli
Sources:
- Texas heart institute: www.texasheartinstitute.org
- American Society for Nutrtional Sciences: www.nutrition.org
- www.netdoctor.co.uk
The tables below list the vitamins, what they do in the body (their functions), and their sources in
food.
Water-soluble vitamins
Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted
by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins
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ahoo.com (+250) 784944242 & (+250) 7284944242 & (+250) 732244242 Page 116
are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate,
choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long
period of time has been shown to cause irreversible nerve damage.
EDTA
EDTA is a molecule called a chelating agent. A chelating agent is a claw-like substance that can
grab and stick to other molecules. Some types of EDTA stick to calcium. Other types stick to
metals, such as lead.
Read the EDTA article > >
A balanced diet usually provides enough of these vitamins. People older than 50 and some
vegetarians may need to use supplements to get enough B12.
Water-soluble vitamins
Nutrient Function Sources
Thiamine (vitamin Part of an enzyme needed for Found in all nutritious foods in
B1) energy metabolism; important to nerve moderate amounts: pork,
function whole-grain or enriched breads
and cereals, legumes, nuts and
seeds
Riboflavin (vitamin Part of an enzyme needed for energy Milk and milk products; leafy
B2) metabolism; important for green vegetables; whole-grain,
normal vision and skin health enriched breads and cereals
Niacin (vitamin B3) Part of an enzyme needed for energy Meat, poultry, fish, whole-
metabolism; important for nervous grain or enriched breads and
system, digestive system, and skin cereals, vegetables (especially
health mushrooms, asparagus, and
leafy green vegetables), peanut
butter
Pantothenic acid Part of an enzyme needed for energy Widespread in foods
Fat-soluble vitamins
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble
vitamins. They do not need to be consumed as often as water-soluble vitamins, although
adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become
toxic. Your body is especially sensitive to too much vitamin A from animal sources (retinol) and
too much vitamin D. A balanced diet usually provides enough fat-soluble vitamins.
Fat-soluble vitamins
Nutrient Function Sources
Main
Effectiven Overdosi Increased Characteris
Name occurrenc Lack Daily need
ess ng need tics
e
Smoker,
Cod-liver
Normal vegetarian,
oil, liver, Impaired
growth, in case of
kidney, visions,
function high
milk headache, Fat-soluble,
and Growth alcohol
Vitamin products, nausea, light and approx. 1 -
protection stop, night consumptio
A (Retinol) butter, vomitus, oxygen- 5mg
of skin, blindness n, intake of
yolk, as tiredness, sensitively
eyes and cathartic,
provitami skin
mucous birth
ne A in change
membrane control pill,
carrots
antibiotics
Wheat Important Heavy Diet, youth, Water-
germs, for the muscle- pregnant soluble,
wholemea nerve and nerve and nursing Thiamin approx.
l cereals, system, disturbance women, gets 2mg (At
peas, liver s, alcohol destroyed carbohydra
Vitamin
heart, damage, tiredness, none consumptio by heat and tes-packed
B1 (Thiamin)
pork, inefficienc dyspepsias, n, intake of long nutrition
barm, y, dropsy, birth storage, but some
oatmeal, pregnancy, cardiac control pill, not by more)
liver, mosquito insufficien antibiotics, freezing.
brown rice protection cy, cramps, chemothera Daily intake
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IBITABO NIFASHISHIJE
Notes of Bio-Chemistry level II at NUR of Dr.Muhizi Theoneste; Claude Belou mu gitabo Les
Délices du potager, p.305
umwanditsi Walter Rohmert mu gatabo yise “Fatigue et la Récupération” (Umunaniro no
kuruhuka), guide des aliments et leurs pouvoirs curatifs cyanditswe na Dr George Pamplona;
sante' par les plante'; sante' par les aliments; ELLEN G. W HITE cyitwa "Temperance" vie et
sante'
Bimwe mubyo nanditse nifashishije ibitabo, inyigisho, note zaturutse kuri aba bantu bakurikira: