Umubiri w’umuntu ukenera vitamini zitandukanye kugirango abashe kugira imikurire myiza, kandi abe umuntu ukomeye. Niyo mpamvu rburi muntu wese ategetswe gufata izo vitamini kugirango umubiri urusheho gukora neza.
Ubushakasahtsi bwerekana ko kugirango re ufate izo vitamine ugomba kuba uzi ibiribwa wazisangamo.
Vitamini A : iboneka mu mboga rwatsi, karoti, amagi amamininwa, amashu, inyanya,irinda kanseri n’ibindi. Iyi vitamine iyo yabuze mu mubiri umuntu ashobora kugira ibibazo birimo, ubuhumyi, kugira uruhu rwumagaye, kurwara ishinya, kubura ubushake bwo kurya, kudakura neza, n’ibindi.
Vitamini B1 : iyi iboneka mu binyamisogwe birimo, soya, ingano, ibigori,.., iboneka kandi mu muceri, imbuto nk’amatunda, amacunga, iboneka mu mashereka, amata y’inka, ubuki n’ibindi.
Iyi vitamine iyo yabuze umuntu agira ingorane zo kurwara umutwe udakira, kubira ibyuya cyane, kugabanuka k’ubushyuhe mu mubiri, kutagira igogorwa ry’ibiryo rinoze, iseseme, kugira imbaraga nke, kuremera bimwe mu bice by’umubiri, kugira ibibazo by’ubuhumekero…
Vitamini B2 : ikomoka ku binyampeke birimo ingano, ibigori, iboneka kandi mu buki, avoka,… I
Igihe yabuze umuntu agira ibibazo byo kudakura neza, guhinamirana kw’ingingo, kumagara k’uruhu.
Vitamini B6 : iboneka mu mboga, amata, umuhondo w’igi, igitoki, amatunda, avoka, ibihumyo, soya, ubuki, … . kubura kwayo mu mubiri bitera ingorane zo kugira umunaniro ukabije, kurwara umutwe, kugira amaraso make.
Vitamini B12: iboneka mu mashu y’indabo (choux fleurs), mu ngano. Iyo yabuze umuntu yagira ibibazo mu mikorere y’ubwonko, kugabanuka kw’amaraso,…
Vitamini PP: iboneka mu ibinyampeke, imbuto, imboga, amavuta ya elayo (huile d’olive) n’ay’ibihwagari, …
Iyo yabuze umuntu yagira ibibazo mu mikorere y’ubwonko, umwijima, igifu, umunaniro udasanzwe, kwibagirwa cyane, indwara y’ubuhumyi, kubabuka umunwa,..
Vitamini C: iboneka cyane cyane mu bimera biribwa ari bibisi, indium, amacunga,.. iyo yabuze umuntu yagira ibibazo byo kudashaka kurya, amaraso ake, kudakura neza, umutwe udakira
Vitamin D: iyi ifite umwihariko kuko idakorwa n’ibiribwa. Iboneka ku mirasire y’izuba. Ikaba ifasha mu gukomera kw’amenyo n’amagufa. Itanga calcium. Iyo ibuze umuntu agira amagufa adakomeye.
Vitamin E : iboneka mu nyanya, ibihwagari, avoka n’ibindi. Ibazo by’uyo uyibuze, ushobora kugira ibibazo iby’amaraso, kugira isukari nyinshi mu mubiri, yongera ubudahangarwa bw’umubiri n’ibindi.
Vitamin K : iboneka mu mboga rwatsi. Ikaba ifasha amaraso kuvura igihe wakomeretse ntuve cyane. Iyi kandi n’umubiri ubwawo urayikora.
Impuguke mu by’ubuzima zivuga ko buri vitamini ari ingenzi ku mubiri no ku buzima muri rusange, biikaba byaba byiza ko umuntu wese yafata amafunguro agaragaramo izi vitamini gutyo akaba yirinze kurwara indwara zitandukanye.
Kagaba Emmanuel, umwezi.net
