umunsi .comKuba wagira amaraso make ni ikibazo gikunze kuba ku barwayi barembye, abakoze impanuka, abagore batwite cyangwa se abafite ikibazo cy’imirire mibi. Akenshi bikaba biterwa nuko insoro zitukura ziba zagabanyutse bikagira ingaruka ku mubiri wose muri rusange dore ko izi nsoro zitukura arizo zishinzwe gutwara umwuka wa oxygen mu mubiri.
Iyo uyu mwuka udahagije rero birangwa no gucika intege, ikizungera n’isereri ndetse n’ibindi binyuranye bitari byiza.N’ubwo hari imiti itangwa kugirango babashe kuzamura umubare w’izi nsoro zitukura harimo no kuba wakongererwa amaraso, ariko hariho n’uburyo Wabasha kongera amaraso yawe binyuze mu kwibanda ku gufungura amafunguro afasha kongera igipimo cy’insoro zitukura.Gufata amafunguro akize kuri izi ntungamubiri ni bimwe mu bizagufasha kuzamura igipimo cy’insoro zitukura bityo utandukane n’ikibazo cyo kugira amaraso macye.
1. Ubutare
Ubutare (fer/iron) ni bwo buza ku isonga dore ko bunagize uturemangingo tw’insoro zitukura (hemoglobin) bityo bukaba buzwiho gufasha mu ikorwa ryazo ku bwinshi.
Amafunguro akungahaye ku butare twavuga:
• Inyama zitukura cyane cyane iz’inka, aha byiza ni uguhuta umufa wazo
• Inyama y’impyiko cyangwa se y’umwijima
• Imboga rwatsi zijimye nka epinari, isombe na sukumawiki (kale)
• Ibishyimbo
• Umuhondo w’igi
2. Folic acid (vitamin B9)
Iyi nayo iri muri vitamin z’ingenzi zifasha mu kongera amaraso ikaba iboneka cyane mu mafunguro akurikira:
• Ibishyimbo
• Avoka
• Imboga zijimye nka kale, isombe na epinari
• Urunyogwe
• Ubunyobwa
3. Vitamin B12
Iyi vitamin yihariye kuko iboneka ku bikomoka ku matungo gusa ku bwinshi nayo izamura igipimo cy’insoro zitukura.
Aho tuyisanga cyane ni:
• Inyama zitukura
• Amafi
• Amata n’ibiyakomokaho
• Amagi
4. Umuringa
Nubwo umuringa ubwawo utongera insoro zitukura ariko utuma insoro zitukura zibasha kwinjiza ubutare zikeneye ngo ziyongere.
Amafunguro akize ku muringa ni:
• Inyama y’inkoko
• Inyama y’umwijima
• Ibishyimbo
• Ubunyobwa
• Cherries
5. Vitamin A
Iyi vitamin nayo igira uruhare rukomeye mu ikorwa ry’insoro zitukura. Ikaba iboneka muri aya mafunguro y’ingenzi:
• Imboga zijimye nka epinari, isombe na kale
• Ibirayi
• Karoti
• Poivron
• Watermelon
• Ibinyomoro
• Beterave
• Pamplemousse (gusa waba uri gufata imiti ntuyirye)
Si ibi gusa bizwiho kongera amaraso gusa nibyo biza ku isonga mu gutuma amaraso yawe azamuka ku gipimo gishimishije nk’uko tubikesha ikinyamakuru Umutihealth. Aya mafunguro akaba ingenzi cyane ku barwayi barembye cyangwa bakirutse, abagore batwite naho iyo habaye nk’impanuka bisaba kubanza kongererwa amaraso iby’amafunguro bikazaza nyuma.
