Mu myaka yashize, hagaragaye impungenge z’ingaruka zishobora guterwa n’ibiryo by’ibikomoka ku nyamaswa. Mugihe indyo yuzuye itanga proteine nyinshi, fer, nintungamubiri nyinshi, birashobora no gutuma habaho vitamine nke zishobora kugira ingaruka kubuzima muri rusange. Gusobanukirwa izo nenge zishobora kuba ingenzi kubantu bose batekereza cyangwa basanzwe bakurikiza indyo ikungahaye ku bikomoka ku nyamaswa.
1. Kubura Vitamine C.
Vitamine C, cyangwa aside aside, igira uruhare runini mu mirimo myinshi yumubiri, harimo synthesis ya kolagen, kwinjiza fer, hamwe no gufasha umubiri. Iyi ntungamubiri yingenzi ni nyinshi mu mbuto n'imboga nyinshi, ariko ibikomoka ku nyamaswa muri rusange ntibitanga urugero rwa Vitamine C. Kubera iyo mpamvu, abantu bafite indyo yiganjemo ahanini ibikomoka ku nyamaswa bashobora guhura n’ikibazo cyo kubura Vitamine C niba badashyizemo ibiryo bihagije bishingiye ku bimera.
Vitamine C ni ingenzi cyane mu gusanisha kolagene, poroteyine ifasha kugumana ubusugire bw’imiterere y’uruhu, imiyoboro yamaraso, hamwe nuduce duhuza. Yongera kandi kwinjiza fer itari heme (ubwoko buboneka mu biribwa bishingiye ku bimera) kandi igafasha sisitemu y’umubiri ifasha mu gukora no mu mikorere ya selile yera.
Ibintu bishobora guteza akaga-Ibikomoka ku nyamaswa-Ibicuruzwa byinshi
Indyo yuzuye ibikomoka ku nyamaswa, nk'inyama, amata, n'amagi, akenshi ibura imbuto n'imboga, ari byo soko ya mbere ya Vitamine C. Mu gihe ibikomoka ku nyamaswa bimwe na bimwe birimo vitamine C nkeya, ingano ntisanzwe ihagije kugira ngo ihuze ibikenewe buri munsi nta yandi masoko ashingiye ku bimera.
Ibimenyetso byo kubura
Kubura Vitamine C birashobora kugaragara binyuze mu bimenyetso bitandukanye, harimo:
- Umunaniro : Vitamine C nkeya irashobora gutera umunaniro rusange n'intege nke.
- Indwara y'amenyo : Vitamine C idahagije irashobora gutera kubyimba amenyo, kuva amaraso, no kugira ubwuzu, ibintu byose bizwi nka gingivitis.
- Ibibazo byuruhu : Kubura Vitamine C birashobora kuvamo uruhu rwumye, rukabije ndetse no gukira buhoro.
- Scurvy : Mugihe gikabije, kubura Vitamine C birashobora gutera uburibwe, indwara irangwa no kuva amenyo, kubabara ingingo, no kubura amaraso.
Kwinjizamo ibyo biribwa birashobora gufasha kuringaniza intungamubiri no kugabanya ibyago byubuzima bujyanye no kubura. Ku baharanira gushyira imbuto n'imboga bihagije mu mirire yabo, inyongera za Vitamine C nazo zishobora kuba amahitamo, ariko birasabwa kubaza abashinzwe ubuzima mbere yo gutangira uburyo bushya bwo kongera inyongera.
2. Kubura Vitamine E.
Vitamine E, izwiho kuba ifite antioxydants ikomeye, igira uruhare runini mu kurinda ingirabuzimafatizo no guhagarika ubuzima muri rusange. Iyi vitamine iboneka cyane mu masoko ashingiye ku bimera nk'amavuta, imbuto, n'imbuto. Kubera iyo mpamvu, abantu bubahiriza indyo yuzuye ibikomoka ku nyamaswa barashobora guhura n’ikibazo cyo kubura Vitamine E niba gufata ayo masoko ashingiye ku bimera bidahagije.
Imikorere n'akamaro ka Vitamine E.
Vitamine E ni ingenzi ku mirimo myinshi y'ingenzi mu mubiri:
- Kurinda Antioxydeant : Irinda selile kwangirika kwatewe na radicals yubuntu, ari molekile idahindagurika ishobora kwangiza selile kandi ikagira uruhare mu ndwara zidakira.
- Imikorere ya Immune : Vitamine E ishyigikira sisitemu yumubiri yongera ibikorwa byingirabuzimafatizo kandi ikabarinda kwangirika kwa okiside.
- Ubuzima bw'imyakura : Ifasha kugumana ubusugire bw'utugingo ngengabuzima kandi igashyigikira imikorere ikwiye y'imitsi.
Indyo ikungahaye ku bikomoka ku nyamaswa nk'inyama, amata, n'amagi muri rusange birimo vitamine E nkeya ugereranije n'ibiribwa bishingiye ku bimera. Mugihe ibikomoka ku nyamaswa bimwe na bimwe bitanga vitamine E nkeya, mubisanzwe ntibihagije kugirango byuzuze ibisabwa buri munsi. Hatabayeho kurya buri gihe ibiryo bikungahaye kuri Vitamine E nk'imbuto, imbuto, n'amavuta akomoka ku bimera, abantu ntibashobora guhaga iyi ntungamubiri z'ingenzi.
Ibimenyetso byo kubura
Kubura Vitamine E birashobora gutera ibibazo bitandukanye byubuzima, harimo:
- Ibibazo bya Neurologiya : Kubura bishobora gutera ibimenyetso nkintege nke zimitsi, ihuzabikorwa ridahwitse, nibibazo byerekezo bitewe nuruhare rwayo mukubungabunga ubuzima bwimitsi.
- Imikorere idahwitse : Vitamine E idahagije irashobora gutuma umubiri udakira neza, bigatuma umubiri ushobora kwandura indwara.
- Kwangiza Oxidative : Kwiyongera kwa okiside iterwa no kubura Vitamine E birashobora kugira uruhare mu iterambere ryindwara zidakira no kwihuta gusaza.
Vitamine E ni ngombwa mu kurinda selile, imikorere y’umubiri, n’ubuzima bw’imitsi. Abantu bakurikira indyo yuzuye mubikomoka ku nyamaswa barashobora guhura na Vitamine E iyo badashyizemo isoko ihagije ishingiye ku bimera mu mirire yabo. Mugushyiramo ibiryo bitandukanye bikungahaye kuri Vitamine E kandi nibiba ngombwa, urebye inyongera, umuntu arashobora kubungabunga ubuzima bwiza no gukumira ibibazo bijyanye no kubura. Kugisha inama buri gihe ninzobere mu buvuzi birashobora gutanga ubuyobozi bwihariye kugirango ibikenerwa byose bikenerwa mu mirire.
3. Kubura Vitamine K.
Vitamine K igira uruhare runini mu gukomeza gutembera neza kw'amaraso no gushyigikira ubuzima bw'amagufwa. Ibaho muburyo bubiri bwibanze: Vitamine K1, ikungahaye cyane ku mboga rwatsi n’izindi mboga, na Vitamine K2 iboneka mu biribwa byasembuwe ndetse n’ibikomoka ku nyamaswa zimwe na zimwe. Abantu barya indyo yuzuye mubikomoka ku nyamaswa barashobora guhura na Vitamine K niba indyo yabo idafite isoko ihagije ya Vitamine K1 na Vitamine K2, cyane cyane niba ibiryo byasembuwe bidahari.
Imikorere n'akamaro ka Vitamine K.
Vitamine K ni ngombwa mu mirimo myinshi ya physiologiya:
- Gutembera kw'amaraso : Nibyingenzi muguhuza ibintu byumwijima mwumwijima, bikenewe kugirango wirinde kuva amaraso menshi no gukira ibikomere neza.
- Ubuzima bw'amagufa : Vitamine K ifasha kugenga calcium mu magufa no mu maraso, bigira uruhare runini mu gukomeza ubwinshi bw'amagufwa no kugabanya ibyago byo kuvunika.
Ibimenyetso byo kubura
Urwego rudahagije rwa Vitamine K rushobora gukurura ibibazo byinshi byubuzima, harimo:
- Kwiyongera kw'amaraso : Kubura birashobora kubangamira gutembera kw'amaraso, biganisha ku gukomeretsa byoroshye, kuva amaraso menshi biturutse ku bice bito, no kuva amaraso igihe kirekire nyuma yo gukomeretsa cyangwa kubagwa.
- Ibibazo by'ubwinshi bw'amagufwa : Urwego rwa Vitamine K nkeya rushobora gutuma igabanuka ry'amagufwa y'amagufwa, bikongera ibyago byo kurwara osteoporose no kuvunika.
Mugihe ibikomoka ku nyamaswa nk'umwijima n'amagi bitanga Vitamine K2, ntibishobora gukoreshwa ku buryo buhagije kugira ngo bikemuke buri munsi. Byongeye kandi, indyo yuzuye mubikomoka ku nyamaswa akenshi ibura imboga zikungahaye kuri Vitamine K1 nka epinari, kale, na broccoli. Byongeye kandi, kubura ibiryo byasembuwe, bikungahaye kuri Vitamine K2 (nka natto na foromaje zimwe), birashobora kurushaho gukaza umurego wo kubura.
4. Kubura Folate
Folate, izwi kandi nka Vitamine B9, nintungamubiri zingenzi zigira uruhare muri synthesis ya ADN, gusana, no kugabana selile. Ni ngombwa kubungabunga ubuzima muri rusange no gukumira ibibazo bitandukanye byubuzima. Mu gihe folate iboneka cyane mu mboga rwatsi, ibinyamisogwe, n’ibinyampeke bikomejwe, indyo yuzuye ibikomoka ku nyamaswa irashobora kugabanuka mu gutanga urugero ruhagije rwa vitamine yingenzi, cyane cyane iyo idafite isoko ihagije ishingiye ku bimera.
Imikorere n'akamaro ka Folate
Folate ifite uruhare runini mumubiri:
- Guhindura ADN no Gusana : Ni ngombwa mu gukora no gusana ADN, bifasha kugabana ingirabuzimafatizo no gukura.
- Imiterere y'amaraso atukura : Folate ni ingenzi mu mikorere y'uturemangingo dutukura kandi irashobora gufasha kwirinda amaraso make.
- Ubuzima bwa Neurologiya : Ifasha imikorere yubwonko bukwiye kandi irashobora gufasha kwirinda indwara zimwe na zimwe zifata ubwonko.
Mugihe umwijima winyamanswa nibindi bicuruzwa bikomoka ku nyamaswa birimo folate, ntabwo bikoreshwa cyane kuburyo buhagije kugirango bikemuke buri munsi. Byongeye kandi, indyo yuzuye mubikomoka ku nyamaswa akenshi ibura ibiryo bikungahaye kuri folate nka:
- Icyatsi kibisi : Epinari, kale, na salitusi
- Ibinyamisogwe : Ibinyomoro, inkeri, n'ibishyimbo
- Ingano zikomeye : Ibinyampeke bya mugitondo hamwe numugati
Hatabayeho gufata neza ayo masoko ashingiye ku bimera, abantu ku mafunguro y’ibikomoka ku nyamaswa nyinshi bashobora guhura n’ikibazo cyo kubura folate.
Ibimenyetso byo kubura
Kubura folate birashobora gukurura ibibazo byinshi byubuzima, harimo:
- Anemia : Irangwa numubare muto wamaraso atukura, biganisha kumunaniro, intege nke, nuruhu rwera.
- Umunaniro : Umunaniro rusange hamwe no kubura imbaraga nibimenyetso bisanzwe.
- Ibibazo bya Neurologiya : Kubura birashobora gutera ibimenyetso nko kurakara, ibibazo byo kwibuka, kandi, mugihe gikomeye, kwangiza imitsi.
Folate nintungamubiri zingenzi kuri synthesis ya ADN, kugabana selile, nubuzima muri rusange. Indyo yuzuye mubikomoka ku nyamaswa irashobora gutuma habaho kubura folate niba idafite isoko ihagije ishingiye ku bimera. Mugushyiramo ibiryo bitandukanye bikungahaye kuri folate cyangwa gutekereza ku byongeweho mugihe bibaye ngombwa, abantu barashobora gukumira ibitagenda neza no kubungabunga ubuzima bwiza. Kugisha inama buri gihe ninzobere mu buvuzi birashobora gutanga inama hamwe ninkunga yihariye kugirango bikemure imirire yose.
5. Kubura Vitamine A.
Vitamine A nintungamubiri zingenzi zingirakamaro kumirimo itandukanye yumubiri, harimo iyerekwa, imikorere yubudahangarwa, nubuzima bwuruhu. Ibaho muburyo bubiri bwibanze: Vitamine A (retinol) yateguwe iboneka mubikomoka ku nyamaswa, hamwe na vitamine A karotenoide iboneka mu biribwa bishingiye ku bimera. Abantu barya indyo yuzuye mubikomoka ku nyamaswa barashobora guhura n'ingaruka zijyanye na Vitamine A niba gufata amasoko ya karotenoide ashingiye ku bimera bidahagije.
Imikorere n'akamaro ka Vitamine A.
Vitamine A ikora uruhare runini mu mubiri:
- Icyerekezo : Ni ngombwa mu gukomeza kureba neza no kwirinda ubuhumyi nijoro. Retinol, uburyo bwa Vitamine A, ni ikintu cy'ingenzi cya rodopsine, pigment ikenewe mu iyerekwa rito.
- Imikorere ya Immune : Vitamine A ishyigikira sisitemu yubudahangarwa ikomeza ubusugire bwuruhu rwijimye ndetse no gufasha mu gukora no mumikorere ya selile yera.
- Ubuzima bwuruhu : Ifasha kubungabunga uruhu rwiza nuduce twinshi, kandi ifasha gukura kwingirabuzimafatizo no gutandukana.
Ibintu bishobora guteza akaga-Ibikomoka ku nyamaswa-Ibicuruzwa byinshi
Mugihe ibikomoka ku nyamaswa nk'umwijima, amagi, n'amata ari isoko ikungahaye kuri Vitamine A (retinol), kwishingikiriza cyane kuri ayo masoko nta biribwa bihagije bishingiye ku bimera bishobora gutera ibibazo byinshi:
- Uburozi bwa Vitamine A : Kunywa cyane Vitamine A byateguwe bishobora gutera uburozi, burangwa n'ibimenyetso nko kugira isesemi, kubabara umutwe, no kwangiza umwijima. Ibi birahangayikishijwe cyane no kunywa umwijima mwinshi, ukungahaye cyane kuri Vitamine A.
- Ingaruka zo Kubura : Nubwo ibikomoka ku nyamaswa bitanga retinol, ntabwo bitanga vitamine A ya karotenoide, nayo ifite akamaro ko gukomeza urugero rwa Vitamine A. Hatabayeho gufata neza imboga n'imbuto bikungahaye kuri karotenoide, abantu bashobora guhura na Vitamine A.
Ibimenyetso byo kubura
Kubura Vitamine A birashobora gutera ibibazo bitandukanye byubuzima, harimo:
- Ibibazo byo Kubona : Ubuhumyi bwijoro kandi, mubihe bikomeye, xerophthalmia (gukama no kubyimba kwa cornea) birashobora kubaho.
- Imikorere idahwitse : Kongera kwandura indwara kubera intege nke z'umubiri.
- Ibibazo byuruhu : Uruhu rwumye, rukomeye hamwe no gukira ibikomere.
