ANTIOXIDANT || IKINYABUTABIRE CYO GUHANGANA N’INGARUKA ZO KWIKINISHA!!

Antioxant ni ibinyabutabire, byororokera mu mubiri , akenshi tubibona iyo twabiriye mu biribwa byihariye. Bifasha umubiri kugira ubuzima bwiza mu buryo butandukanye turi bugaragaze hasi aha. Antioxidant. Zinafasha umubiri mu kuwurinda kwangirika k’uturemangingofatizo tw’umubiri(Cells), gushobora guterwa n’uruhurirane rw’ibintu bibi bidakenewe mu mubiri(Free radicals), izi free radicals, iyo zibaye nyinshi ziteza ibibazo n’indwara zitandukanye mu mubiri, cyane cyane indwara zidakira(Chronic diseases), indwara zinzaduka.


Dore imwe mu mimaro itangaje y’antioxidant zihagije mu mubiri.


Antioxidant zifasha umubiri kugira ubuzima bwiza
:

1. Antioxidant yongera ubwirinzi kamere bw’umubiri, bityo umubiri ukabasha guhangana n’indwara zitandukanye .
2. Antioxidant zifasha mu kuzamura ubuzima bwiza bw’ingingo zitandukanye, mu kuzirinda kwangirika,ibibazo ndetse n’uburwayi butandukanye, nk’ubw’ umutima, amaso n’ubwonko.
3. Antioxidant zirinda umuntu gusaza imburagihe no kwangirika k’uruhu.
4. Antioxidant zifasha mu gusohora mu mubiri uhurirane rw’ibintu bidakenewe mu mubiri(Free radicals) ahubwo biteza ibibazo bitandukanye mu mubiri.
5. Antioxidant zigira uruhare mu kurinda no gukumira kanseri zitandukanye.

6. Antioxidant zifasha gukemura ibibazo byatewe no kwikinisha, aho ibyahungabanye bisubira mu buryo buhoro buhoro, nk’uburwayi bw’umugongo, ibibazo mu gutera akabariro,intangangabo z’amazi cyangwa z’ibihuhwa n’ibindi.


Dore uburyo bwiza wabonamo antioxidant.

Nubwo umubiri ubwawo ubasha kwikorera Antioxidant nkeya, kugira ngo ubashe kuzigira ku bwinshi no kugabanya free radicals mu mubiri, ni byiza ko turya ibiribwa bikungahaye kuri antioxidant, kugirango byongerere umubiri ubushobozi, bwo guhangana nabiriya bibazo twavuze haruguru.
Ibiribwa bikungahaye kuri antioxidant, bigenda birutana mu ngano ya antioxidant byifitemo, ariko tugiye kubagezaho ibyo twavuga ko bifite ingano itubutse.

Muri byo twavuga:
– Imbuto n’imboga zikungahaye kuri vitamine C na E. Ni isoko nziza ya antioxidant, muri byo twavugamotwavuga oli, avoka, ibihaza, inyanya, epinari, indimu, amacunga, ipapayi, ibijumba, amashaza n’ibindi.
– Ibiribwa bikungahaye kubinyabutabire bizwi nka beta -carotene na carotenoids, mbese bimwe biba bisa umuhondo,umutuku imbere, nka karoti,wotameroni(wotermelon), ibihaza bimwe na bimwe, brocoli, imyembe n’ibindi
Ibikunyahaye ku myunyungungu nka Zinc, muribyo twavugamo, inyama zitukura, ubunyobwa, ibiribwa bikuriramu mazi,ibikomoka ku matungo nk’amagi n’amata, ibinyamenyetse bitadnukanye byongerewe intungamubiri(Fortified Cereals) n’ibindi

Dore n’ibindi biba bikungahaye kuri antioxidant: ibitunguru, tangawizi, ibishyimbo, pome, n’ibindi

Mu gihe utabashije kurya imboga n’imbuto ku kigero gihagije biewe n’impamvu bwite, ushobora kwegera muganga, akakwandikira multivitamine/ supplement zishobora kugufasha. Kuri iyi ngingo, ugomba kuzirikana ko atari byiza kunywa imiti, nta muganga wayikwandikiye, kuko bishobora gutera ingaruka mbi mu buzima. Byaba byiza hifashishijwe ibiribwa twavuze haruguru.

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