Oya, intungamubiri zose ukeneye kugirango indyo yuzuye ibikomoka ku bimera irashobora kuboneka byoroshye kandi byinshi binyuze mu biribwa bishingiye ku bimera, wenda kimwe kidasanzwe: vitamine B12. Iyi vitamine y'ingenzi igira uruhare runini mu kubungabunga ubuzima bwa sisitemu y'imitsi, kubyara ADN, no gukora selile zitukura. Ariko, bitandukanye nintungamubiri nyinshi, vitamine B12 ntabwo isanzwe mubiribwa byibimera.

Vitamine B12 ikorwa na bagiteri zimwe na zimwe ziba mu butaka hamwe n'inzira zifungura inyamaswa. Nkigisubizo, kiboneka mubwinshi cyane cyane mubikomoka ku nyamaswa nk'inyama, amata, n'amagi. Mugihe ibyo bicuruzwa byinyamanswa ari isoko ya B12 kubayikoresha, ibikomoka ku bimera bigomba gushaka ubundi buryo bwo kubona intungamubiri zingenzi.

Ku bimera, ni ngombwa kuzirikana gufata B12 kuko kubura bishobora gutera ibibazo bikomeye byubuzima nka anemia, ibibazo byubwonko, nubumuga bwo kutamenya. Kubwamahirwe, hari uburyo bwiza bwo kwemeza urwego B12 ruhagije utiriwe urya ibikomoka ku nyamaswa. Ibiryo bikomeye ni inzira imwe; amata menshi ashingiye ku bimera, ibinyampeke bya mu gitondo, hamwe n’imisemburo yintungamubiri bikungahaye kuri B12. Ubundi buryo ni inyongera ya B12, irasabwa cyane kwemeza ko ubona bihagije iyi ntungamubiri zingenzi. Izi nyongera zirimo B12 zikomoka kuri bagiteri, zisa nuburyo zishyirwa mubiribwa bikomeye, bigatuma isoko nziza kandi yizewe.

Vitamin B12

Rwose, vitamine B12 ningirakamaro kubikorwa bitandukanye byingenzi mumubiri. Birashimishije uburyo iyi ntungamubiri imwe igira uruhare runini mubikorwa byinshi bitandukanye. Kuva kubungabunga ubuzima bwingirabuzimafatizo kugeza gufasha mu gukora ADN na selile zitukura, biragaragara impamvu B12 ari ngombwa. Ifasha kandi gukoresha ibyuma kandi ikagira uruhare muburyo bwiza bwo kwirinda indwara no kugenzura imiterere. Niba uhangayikishijwe nurwego rwa B12, cyane cyane niba uri ku biryo bikomoka ku bimera cyangwa ibikomoka ku bimera, nibyiza ko ukurikirana ibyo ufata cyangwa ugatekereza ku byongeweho, kuko biboneka cyane mubikomoka ku nyamaswa.

Mu Bwongereza, vitamine B12 nkeya ni ikibazo gikunze kugaragara, cyane cyane mu bakuze. Ubushakashatsi bwerekana ko ibura rya vitamine B12 ryiganje mu byiciro bitandukanye, hamwe n’ubusumbane bugaragara hagati y’abato n'abakuru. By'umwihariko, ubushakashatsi bwerekanye ko hafi batandatu ku ijana by'abantu bari munsi y’imyaka 60 barwaye B12. Nyamara, iyi ijanisha ryiyongera cyane mubantu bakuze, aho 20% byabarengeje imyaka 60 bibasiwe.

Ikibazo cyiyongereye mumatsinda yihariye, nkibikomoka ku bimera. Nk’uko ubushakashatsi buherutse kubigaragaza, hafi 11 ku ijana by’ibikomoka ku bimera mu Bwongereza bidafite vitamine B12. Ibi birerekana impungenge zikomeye kubakurikira ibiryo bishingiye ku bimera, kuko B12 usanga ahanini mu biribwa bikomoka ku nyamaswa.

Ubushakashatsi bwakozwe na Guverinoma mu mwaka wa 2016 mu bijyanye n'imirire n'imirire buratanga ubumenyi bwimbitse ku kibazo cyo kubura B12 mu myaka itandukanye. Ubushakashatsi bwerekanye ko abakobwa bagera kuri bitatu ku ijana bafite hagati y’imyaka 11 na 18 bagaragaza urugero ruto rwa B12 rwerekana kubura. Mu bantu bakuru bafite imyaka 19 kugeza 64, igipimo cyo kubura kiri hafi esheshatu ku ijana. Ku bantu bakuze, imibare iri hejuru: hafi gatanu ku ijana by'abagabo barengeje imyaka 65 na umunani ku ijana by'abagore bari mu kigero kimwe bahura n'ikibazo cyo kubura B12.

Indorerezi ishimishije ijyanye niki kibazo ni ihinduka ryintungamubiri zibiryo byamatungo mu myaka yashize. By'umwihariko, ibicuruzwa bishingiye ku ngurube byagaragaje cyane igabanuka rya vitamine B12 ugereranije no mu ntangiriro ya za 90. Kugabanuka kugereranijwe kuba hafi kimwe cya gatatu ugereranije nuko byari bimeze kera. Uku kugabanuka guterwa nimpinduka mubikorwa byo kugaburira amatungo; ingurube ntizigaburirwa inyamanswa, amateka yagiye agira uruhare runini rwa B12 mu nyama zabo. Ihinduka ryimikorere yo kugaburira rishobora kuba ryaragize uruhare mubiri munsi ya B12 mubicuruzwa byingurube, bikarushaho gukaza umurego wo kubura mubantu bishingikiriza kuri ibyo biryo kugirango bafate B12.

Muri make, kubura vitamine B12 ni impungenge zigaragara mu Bwongereza, aho usanga abantu benshi bagaragara mu byiciro ndetse no mu mirire. Kubantu bakuze nabantu ku giti cyabo bakurikiza indyo y’ibikomoka ku bimera, gukurikirana no gukemura urwego rwa B12 ni ngombwa mu kubungabunga ubuzima no kwirinda ibibazo bifitanye isano.

Vitamin D

Vitamine D ni ngombwa mu kubungabunga amagufwa meza, amenyo, n'imitsi, kandi ishyigikira indi mirimo itandukanye y'umubiri. Akenshi bita “vitamine y'izuba,” vitamine D ikorwa iyo uruhu ruhuye n'izuba. Nyamara, mu Bwongereza, kubura vitamine D biriganje cyane. Ibi bigaragara cyane mubantu bafite uruhu rwijimye rwijimye, bakeneye urumuri rwizuba kugirango batange vitamine D ihagije bitewe na melanine nyinshi iri muruhu rwabo, ikurura imirasire ya UVB neza. Byongeye kandi, ibipimo byo kubura byiyongera mumezi yimbeho iyo hari izuba ryinshi niminsi mike.

Mu gihe cy'impeshyi n'izuba, abantu benshi mu Bwongereza barashobora gukora vitamine D ihagije hamwe na buri munsi izuba ryinshi. Mubisanzwe, guhura niminota itanu kugeza kuri 25 birahagije kugirango uhuze ibyo umubiri ukeneye. Iki gihe gito cyizuba kigabanya ibyago byingaruka mbi nko gutwika izuba na kanseri yuruhu. Abantu bafite uruhu rworoshye muri rusange bakeneye igihe gito cyo guhura ugereranije nabafite uruhu rwijimye. Kubuzima bwiza no kugabanya ibyago byo gutwikwa nizuba, mubisanzwe birasabwa uburyo "buto kandi kenshi" bwo kubona izuba.

Vitamine D ibaho muburyo bubiri bwibanze: D2 na D3. Buri fomu ifite inkomoko zitandukanye nibisobanuro byo guhitamo imirire.

• Vitamine D2 ihora ikomoka ku bimera. Ikomoka ku musemburo cyangwa ibihumyo, bigatuma ihitamo neza kubakurikiza indyo ishingiye ku bimera. Iyi fomu isanzwe ikoreshwa mubyongeweho kandi igenda iboneka mubiribwa bikomejwe nkuko ibyifuzo byamafi bikomoka ku bimera byiyongera.
• Ku rundi ruhande, Vitamine D3 ikomoka ku nyamaswa nk'amavuta y'umwijima w'amafi. Ariko, hariho verisiyo yibikomoka kuri D3 irahari. Iyi mboga D3 ikomoka muri algae cyangwa ibihumyo, bigatuma ihitamo neza kubirinda ibikomoka ku nyamaswa. Iyo ikirango cyibiribwa cyerekana "vitamine D" uterekanye ubwoko, mubisanzwe bivuga D3 inkomoko yinyamaswa. Urebye abaguzi bakunda kwiyongera kubicuruzwa bishingiye ku bimera, abakora ibiryo baragenda bakoresha D2 cyangwa ibikomoka ku bimera bya D3 kugirango babone iki cyifuzo.

Iyo usuzumye inyongera ya vitamine D, ni ngombwa gucunga neza gufata neza. Vitamine D ikabije irashobora gukurura ibibazo byubuzima, nka hypercalcemia, aho umubiri winjiza calcium nyinshi, bikaba byangiza ingingo namagufwa. Mu rwego rwo gukumira izo ngaruka mbi, Guverinoma y'Ubwongereza iragira inama ko gufata vitamine D buri munsi bitagomba kurenga microgramo 100. Iki cyifuzo gifasha kwemeza ko abantu bahabwa inyungu za vitamine D mugihe birinda ingaruka ziterwa no kunywa cyane.

Omega-3s

Amavuta acide ya Omega-3 ni amavuta yingenzi umubiri wacu udashobora kubyara wenyine, tugomba rero kubibona binyuze mumirire yacu. Aya mavuta ni ingenzi kubikorwa bitandukanye byumubiri nubuzima muri rusange. Omega-3s nibice bigize ingirabuzimafatizo zacu, bigira ingaruka kumikorere yumubiri. Bagira uruhare runini mu gukora imisemburo, kugenzura ibicanwa, no kugabanya ibyago byo kurwara umutima.

Kugirango umenye neza omega-3s, kwinjiza ibiryo bimwe mubiryo byawe birashobora kuba ingirakamaro. Kurya ikiyiko kimwe cyangwa bibiri byamavuta ya flaxseed burimunsi, cyangwa urushyi rwinshi rwa ياڭ u hamwe nikiyiko kimwe cyimbuto zubutaka, birashobora gutanga amavuta ahagije yibinure. Flaxseeds na walnuts ni isoko nziza cyane ishingiye ku bimera bya omega-3s, cyane cyane muburyo bwa acide alpha-linolenic (ALA), umubiri ushobora guhindura ubundi bwoko bwa omega-3s.

Kubakurikiza ibiryo bikomoka ku bimera cyangwa bashaka omega-3s yinyongera, ni ngombwa guhitamo ibicuruzwa bihuza namahame y'ibikomoka ku bimera. Mugihe uhisemo inyamanswa ya omega-3, shakisha ibirango byerekana EPA (acide eicosapentaenoic) na DHA (acide docosahexaenoic), kuko aribwo buryo bwa omega-3 butanga inyungu zingenzi mubuzima. Aho kugirango hongerwe amavuta y amafi, akomoka kumafi, hitamo ibyakozwe muri algae. Algae nisoko yambere ya omega-3s y amafi, bigatuma inyongeramusaruro zishingiye kuri algae zirambye kandi zangiza ibikomoka ku bimera.

Muri make, kwinjiza amasoko ya omega-3s mumirire yawe, haba mubiribwa byose cyangwa inyongeramusaruro, nibyingenzi mukubungabunga ubuzima rusange no gushyigikira ibikorwa byingenzi byumubiri.

Iyodini

Iyode ni imyunyu ngugu ya ngombwa ifite uruhare runini mu kubungabunga imikorere ya tiroyide. Glande ya tiroyide ikoresha iyode kugirango ikore imisemburo ya tiroyide, ifite akamaro kanini muguhindura metabolism, kubyara ingufu, no gukura muri rusange niterambere. Hatabayeho iyode ihagije, tiroyide ntishobora gutanga iyi misemburo neza, biganisha kubibazo byubuzima nka hypotherroidism na goiter.

Iyode isanzwe iboneka muburyo butandukanye mubidukikije, kandi kuboneka kwibyo kurya biterwa ahanini nubutaka bwa iyode. Inkomoko rusange yimirire ya iyode harimo:

• Ibyatsi byo mu nyanja : Ibyatsi byo mu nyanja nimwe mu masoko akungahaye kuri iyode. Ubwoko nka arame, wakame, na nori ni amahitamo meza. Kwinjiza ibyatsi byo mu nyanja mumirire yawe inshuro nke mucyumweru birashobora gufasha gufata iyode ihagije.
• Umunyu wa Iyode : Umunyu wa Iyode ni umunyu wameza wakomejwe na iyode. Gukoresha umunyu iyode mukigereranyo birashobora gufasha gutanga iyode ikenewe.
• Amata ashingiye ku bimera : Ibirango byinshi byamata ashingiye ku bimera, nka soya, amande, n'amata ya oat, ubu byongera iyode kubicuruzwa byabo. Buri gihe ugenzure ibipfunyitse kugirango wemeze niba iyode yarongewe.
• Imboga zimwe na zimwe : Ukurikije iyode iri mu butaka bakuriyemo, imboga zimwe zishobora kugira uruhare mu gufata iyode, ariko muri rusange ntabwo ari isoko yizewe.

Hariho imyumvire itari yo ivuga ko ibikomoka ku bimera bifite ibyago byo kubura iyode bitewe no kwirinda ibikomoka ku mata. Nyamara, iyode ntabwo isanzwe iboneka mu mata ahubwo yongewemo binyuze mu nyongeramusaruro ya iyode igaburirwa inka no mu binyabuzima birimo iyode ikoreshwa mu gukora amata. Kubwibyo, ibirimo iyode mubikomoka ku mata ntabwo byerekana mu buryo butaziguye urugero rwa iyode isanzwe mu mata.

Ku bimera, ni ngombwa gushyira ibiryo bikungahaye kuri iyode cyangwa inyongera mu mirire yabo kugirango barebe ko bakeneye iyode. Rimwe na rimwe kurya ibyatsi byo mu nyanja cyangwa gukoresha umunyu iyode birashobora gufasha gukemura ibibazo bishobora guterwa.

Icyifuzo cyo gufata buri munsi iyode kubantu bakuru ni microgramo 140. Ibi birashobora kugerwaho mubisanzwe binyuze mumirire itandukanye irimo amasoko ya iyode nk'ibyatsi byo mu nyanja n'umunyu wa iyode.

Mugihe iyode ikenewe mubuzima, gufata cyane birashobora gutuma tiroyide idakora neza, nka hyperthyroidism cyangwa hypotherroidism, no kongera ibiro. Umupaka wo hejuru wo gufata iyode muri rusange ufatwa nka microgramo 500 kumunsi, kandi kurenza ayo mafaranga birashobora guteza ingaruka kubuzima. Abantu benshi barashobora guhaza ibyo bakeneye batageze kuriyi ntera yo hejuru bakoresheje iyode mu rugero.

Muri make, iyode ningirakamaro kubuzima bwa tiroyide no mumikorere ya metabolike. Mugushyiramo ibiryo bikungahaye kuri iyode mumirire yawe cyangwa ugahitamo ibicuruzwa bikomeye, urashobora gukomeza urwego ruhagije kandi ugashyigikira ubuzima muri rusange.

Kalusiyumu

Kalisiyumu ni imyunyu ngugu ikomeye yo kubungabunga amagufa n'amenyo akomeye, ndetse no gushyigikira imirimo itandukanye nko kugabanya imitsi, kwanduza imitsi, no gutembera kw'amaraso. Kubakurikiza ibiryo bikomoka ku bimera, hari amasoko menshi ashingiye ku bimera kugirango bahuze calcium.

Indyo yuzuye ibikomoka ku bimera birimo ibinyomoro bitandukanye, impiswi, imbuto, n'imbuto birashobora gutanga calcium ihagije. Dore zimwe mu nkomoko nziza zishingiye ku bimera bya calcium:

• Tofu : Cyane cyane iyo ikozwe na calcium sulfate, tofu irashobora kuba isoko nziza ya calcium.
• Ibinyampeke bikomoka ku bimera bikomoka ku bimera : Ibinyampeke byinshi bya mu gitondo bikomezwa na calcium kandi birashobora kugira uruhare runini mu gufata buri munsi.
• Amata ashingiye kuri Kalisiyumu Amata : Soya, amande, oat, n'amata y'umuceri akenshi biza gukomera hamwe na calcium.
• Imitini yumye : Isoko nziza kandi yintungamubiri-yuzuye ya calcium.
• Kale hamwe nandi mababi yicyatsi : Kale, hamwe nicyatsi kibisi hamwe nigituba cyamazi, nisoko ikomeye ya calcium.
• Imbuto za Sesame na Tahini : Byombi bikungahaye kuri calcium kandi birashobora kongerwaho ibiryo bitandukanye.
• Tempeh : Igicuruzwa cya soya gisembuye gitanga calcium nintungamubiri.
• Umugati wuzuye : Ibinyampeke byose, harimo umutsima wuzuye, bigira uruhare mu gufata calcium.
• Ibishyimbo bitetse : Irindi soko ryiza rishingiye ku bimera bya calcium.
• Amashanyarazi ya Butternut : Itanga urugero rwa calcium.
• Imbuto : Imisozi na Berezile imbuto zirimo calcium nyinshi.

Icyatsi kibisi nka epinari, chard, na beterave ya beterave irimo calcium ariko ikagira na oxyde nyinshi, ibice bishobora kubuza kwinjiza calcium. Mugihe izo mboga zishobora kugira uruhare mu gufata calcium muri rusange, calcium batanga ntabwo yoroha cyane kumubiri ugereranije nicyatsi kibisi-oxyde.

Kuburyo bwiza bwa calcium, ni byiza kurya imboga zirimo oxalate nkeya, nka:

• Kale : Imwe mumasoko meza ya calcium kandi make cyane muri oxalates.
• Broccoli : Itanga calcium kandi iri munsi ya oxalates.
• Bok Choy : Ubundi icyatsi kibisi-oxyde ikungahaye kuri calcium.

Igishimishije, calcium ivuye muri izo mboga rwatsi-oxyde nkeya yinjizwa hafi kabiri na calcium mumata yinka. Byongeye kandi, izo mboga zitanga inyungu zinyongera zintungamubiri, zirimo fibre, folate, fer, na antioxydants, zitaboneka mumata y amata.

Indyo yuzuye ibikomoka ku bimera irashobora guhaza calcium ikenewe binyuze mu biribwa bitandukanye bishingiye ku bimera. Mugushyiramo amasoko nkamata yibihingwa akomeye, tofu, icyatsi kibabi, imbuto, nimbuto, urashobora kwemeza calcium ihagije. Kwitondera ubwoko bwicyatsi gikoreshwa no gushiramo amahitamo make ya oxyde irashobora kurushaho kwinjiza calcium nubuzima muri rusange.

Selenium na Zinc

Seleniyumu na zinc ni imyunyu ngugu ifite uruhare runini mu kubungabunga ubuzima muri rusange, kandi ku bw'amahirwe, urashobora kubona amafaranga ahagije mu ndyo y’ibikomoka ku bimera byateguwe neza udakeneye inyongera.

Seleniyumu

Seleniyumu ningirakamaro mubikorwa bitandukanye byumubiri, harimo kurinda antioxydeant, imikorere ya tiroyide, hamwe nubufasha bwumubiri. Iboneka mu biribwa byinshi bishingiye ku bimera, ariko amasoko amwe akungahaye cyane kuri seleniyumu:

• Burezili Nuts : Izi nisoko yibimera cyane ya seleniyumu. Ibinyomoro bibiri gusa muri Berezile kumunsi birashobora gutanga ibirenze ibyifuzo bya buri munsi bya seleniyumu. Zifite akamaro kanini mukuzamura seleniyumu bitewe nubunini bwinshi bwiyi minerval.
• Imbuto z'izuba : Isoko nziza ya seleniyumu ishobora kongerwaho byoroshye muri salade, ibiryo, cyangwa guteka.
• Imbuto za Sesame : Izi mbuto nizindi soko nziza ya seleniyumu, kandi irashobora gukoreshwa mubiryo bitandukanye.
• Wholegrains : Ibiryo nk'ingano zose, umuceri wijimye, na oati birimo seleniyumu, nubwo ari bike ugereranije n'imbuto n'imbuto.
• Tofu : Iyo ikozwe nubwoko bumwe na bumwe bwa coagulants, tofu irashobora kandi kuba isoko ya seleniyumu.
• Asparagus : Itanga seleniyumu nkeya kandi irashobora kuba intungamubiri ziyongera kumafunguro.
• Ibihumyo : Ubwoko bumwe na bumwe, nka shiitake, ni isoko nziza ya seleniyumu.

Zinki

Zinc ningirakamaro mumikorere yubudahangarwa, synthesis ya protein, gukira ibikomere, hamwe na synthesis ya ADN. Ibiribwa bitandukanye bishingiye ku bimera bitanga zinc ihagije:

• Tempeh : Yakozwe muri soya isembuye, tempeh nisoko ikungahaye kuri zinc kandi irashobora kuba ibintu byinshi mubiryo byinshi.
• Ingano Yuzuye Spaghetti : Isoko nziza ya zinc ihuye neza nimirire yuzuye.
• Tofu : Irimo zinc kandi irashobora kwinjizwa muburyo butandukanye.
• Quinoa : Intungamubiri zuzuye intungamubiri zitanga proteyine na zinc.
• Imbuto z'igihaza : Izi mbuto nisoko ikomeye ya zinc kandi irashobora kongerwamo salade cyangwa kuribwa nkibiryo.
• Ibinyomoro : Bikungahaye kuri poroteyine na zinc, bigatuma byiyongera ku ndyo y’ibikomoka ku bimera.
• Couscous : Wholegrain babycous nisoko nziza ya zinc kandi irashobora gukoreshwa nkibanze ryibiryo byinshi.
• Umuceri wuzuye : Itanga zinc nintungamubiri zingenzi.
• Imyumbati ya Cashew : Ibiryo biryoshye nabyo bigira uruhare mu gufata zinc.
• Imbuto za Sesame na Tahini : Byombi ni isoko nziza ya zinc kandi irashobora gukoreshwa muburyo butandukanye.

Indyo itandukanye y'ibikomoka ku bimera ikubiyemo ibiryo nk'imbuto za Berezile, imbuto z'izuba, tempeh, n'ibinyampeke byose birashobora gutanga seleniyumu na zinc bihagije bidakenewe inyongera. Mugushyiramo ibiryo bikungahaye ku ntungamubiri mu biryo byawe bya buri munsi, urashobora gukomeza urwego rwiza rwamabuye y'agaciro kandi ugashyigikira ubuzima muri rusange.