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Dore amafunguro wakoresha mu gihe ushaka kongera ugihagararo(uburebure).

Uburebure cg igihagararo ni kimwe mu bigaragaza umuntu uteye neza, ikindi bimwongerera kwiyizera cyane no gukora ibindi bitandukanye kurusha umuntu mugufi niyo mpamvu www.horahoclinic.com igaragaza amafunguro warya ngo wongere uburebuure.

Niba uri mugufi cg wifuza kongera uburebure bwawe, inkuru nziza ni uko hari amafunguro amwe na mwe ashobora kongera uburebure ku miterere yawe, uramutse uyashyize mubyo kurya byawe bya buri munsi.

Reka turebere hamwe amwe muri ayo amafunguro.

1. Ibikomoka ku mata byose
Ibikomoka ku mata; yaba ikimuri, yogurt, amata (cyane cyane inshyushyu kurusha ikivuguto), fromage byose bifasha uburebure. Akenshi ibi byose byuzuyemo vitamin A, B, D na E zose zikenerwa cyane mu mikorere y’amagufa akomeye. Iyo umubiri ufite calcium ihagije, amagufa arakura bityo uburebure bukiyongera. Amata arimo vitamin B12 na vitamin D zose z’ingenzi mu kongera igihagararo. Niba wifuza kuba muremure no kongera
igihagararo amata ni kimwe mubyo utagomba kubura buri munsi.

2. Amagi

Amagi akungahaye kuri poroteyine nyinshi kandi zihagije. Umweru w’igi urimo poroteyine 100% zishobora gufasha kongera uburebure, niba ushaka kubona igisubizo byihuse ni byiza kurya amagi byibuze 2 ku munsi. Ariko niba ubishoboye, wakwirinda kurya umuhondo w’igi kuko urimo ibinure bishobora gutuma wongera ibiro mu gihe utabishaka. Amagi atogosheje akize cyane kuri omega-3 fatty acid, ifasha cyane mu mikurire muri rusange, ndetse no gutuma umusatsi ukura.

3. Amafi

Mu gihe wifuza kongera uburebure amafi ntakabure kubyo kurya byawe. Amafi
y’ubwoko butandukanye arimo vitamin D, y’ingenzi mu mikurire y’amagufa. Vitamini Difasha kandi mu kuyungurura no kwinjiza mu mubiri izindi ntungamubiri nka calcium, nayo y’ingenzi mu kongera igihagararo. Proteyine ziba mu mafi zifasha mu gukomeza no gukuza amagufa kimwe n’imikaya, bishobora kukongerera uburebure kubwo wari usanzwe ufite.

4. Inkoko
Niyo waba waramaze gukura, ugejeje n’imyaka 25, ifasha mu kongera uburebure. Inkoko zibamo poroteyine nyinshi zishobora kongera amagufa kimwe n’imikaya. Mu gihe wifuza kubona igisubizo byihuse, ni ngombwa kurya byibuze garama 50 z’inkoko buri munsi.

5. Imineke

Umuneke urimo intungamubiri zikenerwa mu mikorere myiza y’umubiri, kimwe mu byo ufasha harimo no kongera uburebure. Imineke ikize cyane ku myunyungugu y’ibanze mu mikurire y’amagufa nka calcium, potasiyumu, manganese n’ibituma bagiteri nziza zikura mu mubiri ( probiotic). Ibi byose bituma umubiri ukora cyane kandi neza.

6. Soya

Niba ushaka kongera uburebure soya ishobora kuba kimwe mu biribwa by’ibanze ugomba kurya buri munsi. Soya irimo poroteyine ku bwinshi zongera imikurire y’ingingo kimwe n’amagufa. Kurya byibuze garama 40 za soya ku munsi bishobora kongera uburebure ku mubiri.

7. Ubunyobwa
Ubunyobwa bukungahaye kuri poroteyine, vitamine zitandukanye n’imyunyungugu, zose zagufasha mu kongera uburebure. Izi ntungamubiri zose zisembura imisemburo yo gukura mu mubiri.

Mu gihe udashoboye kubona ubunyobwa cg utabukunda ushobora kubusimbuza amashaza. Kongera aya mafunguro tuvuze kubyo kurya bya buri munsi byawe ni ingenzi cyane, niba wifuza kongera igihagararo cyawe kuko afasha mu mikurire n’imikorere myiza y’amagufa n’imikaya byawe.

yanditswe na: NIYIRORA Christian

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Ibitekerezo

kalisa edmond - 23/12/2017 saa 16:33

ndabashimiye kunama mutugiriye,ariko se nkanjye mfite uburebure bwa 1.67m ,imyaka 35 ubwose koko narya iyo ndyo nkuyongera igihagararo?munsubize.Murakoze cyane.
Kanda hano umusubize

kalisa - 23/12/2017 saa 12:51

twe se twarangije gukura hejuru ya 35 years???
Kanda hano umusubize

kalisa - 23/12/2017 saa 12:27

muraho? abarengeje 35years old baduteganyirije iki?
Kanda hano umusubize

- 23/12/2017 saa 12:25

twe se twarangije gukura hejuru ya 35 years???
Kanda hano umusubize

FRED - 22/12/2017 saa 16:24

murakoze kutubesha
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Robert Ndayisaba - 20/12/2017 saa 18:20

Murakoze ! For Your help but it is expensive it is not easy to get it.
Kanda hano umusubize

MUSABYIMANA FAUSTIN - 17/12/2017 saa 15:03

murakoze kuri izi nama mutugiriye nahacu kubishira mubikorwa abashaka kongera uburebure.
Kanda hano umusubize

HABIMANA Emmanuel - 17/12/2017 saa 12:00

nibyiza nuko arubukene ariko,tuzabigeraho.
Kanda hano umusubize

didier - 17/12/2017 saa 08:58

ko mutadusobanuriye kubega
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- 17/12/2017 saa 03:42

Umuntu abikoresheje se ntoyiyongere uburebure
Kanda hano umusubize

J. D - 23/12/2017 saa 16:50

Wowe uzabigerageze uzabibona í ½í´¨
Kanda hano umusubize

NGIRINSHUTI JMV - 17/12/2017 saa 03:20

Murakoze kutugezaho ibyatuma Umuntu, akuranana igihagararo burya abantu twicwa no kutabimenya, ndifuzako mwaza tugezaho ibyafasha ubuzima bw 'imyororokere.
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