Gutwita ni kimwe mu bintu bishimisha umubyeyi. Ni byiza ko umugore utwite arya indyo yuzuye kuko bimufasha we n’umwana uri mu nda gukomeza kugira ubuzima bwiza. Muri iki gihe, umubiri ukenera intungamubiri zinyongera kugira ngo ubuzima bwumwana bigende neza. Mu byukuri, ugomba kongeramo karori hagati ya 400 na 500 buri munsi.
Nk’uko Indiatimes.com ibitangaza, kurya indyo yuzuye bishobora gutuma ubyibuha kandi bikongera amahirwe yo kubyara neza. Abagore batwite bagirwa inama yo kurya aya mafunguro:
1. Ibikomoka ku mata
Mu gihe umubyeyi atwite, kurya no kunywa ibikomoka ku mata ni ngombwa cyane. Bigira poroteyine na Karisiyumu (calcium) ituma uruhinja mu nda rukura neza. Kunywa byibuze ikirahuri kimwe cy’amata ku munsi hanyuma ukanywa na yawurute (yoghurt), bituma umwana wawe agira ubuzima bwiza.
2. Amagi
Mu magi dusangamo vitamini zinyuranye n’imyunyungugu myinshi, ndetse by’umwihariko akungahaye kuri poroteyine.
Umwana uri mu nda aba akura mu buryo bwihuse kandi buri karemangingo kose k’umubiri we gakozwe na poroteyine. Si ibyo gusa kuko nawe mugore utwite ucyeneye poroteyine nyinshi.
Uretse kandi ibyo, tunasangamo chroline, ikaba izwiho gufasha mu mikurire y’ubwonko bw’umwana no kumurinda indwara zafata urutirigongo.
Umugore utwite udafite ibibazo bindi by’ubuzima yarya hagati y’igi rimwe n’amagi abiri ku munsi. Icyakora iyo ugira ikibazo kuri cholesterol wajya urya umweru gusa, umuhondo ukawureka. Amagi avugwa hano ni atogosheje gusa.
3. Ibitoki
Igitoki ni isoko ikomeye ya Aside Folike, Kalisiyumu, potasiyumu na vitamine B6. Bikungahaye kandi ku ntungamubiri zifasha mu kongera ingufu. Ibyo byose bifasha umubyeyi utwite ndetse n’umwana atwite kugira ubuzima bwiza.
4. Ibijumba
Ibijumba ni isoko nziza cyane ya beta-karotene, ihinduka vitamine A imbere mu mubiri kandi ni ngombwa mu mikurire ya selile. Vitamine A ifasha kandi mu kongera ubudahangarwa.
5. Ibinyamisogwe
Ibinyamisogwe n’itsinda ry’ibiryo birimo soya, amashaza, ibishyimbo n’ubunyobwa. N’isoko nziza ya proteyine, folate, Kalisiyumu na feri, ibyo byose ni ingenzi cyane ku mugore utwite. Kugira folate ihagije bizemeza neza ko umwana wawe azavuka afite ubuzima bwiza kandi akomeze kurindwa indwara nyinshi mu gihe kizaza.
6. Imbuto
Imbuto ziraryoha kandi zuzuye isukari nziza, bigatuma ubwonko bwongera omega-3 fatty acide, proteyine, fibre hamwe nintungamubiri zingenzi zingirakamaro mumikurire yumwana.
7. Umutobe w’icunga
Umutobe w’icunga ushobora kuzuza folate, potasiyumu ndetse na vitamine C. Ugira akamaro ku mwana kuko umuha intungamubiri zikenewe zirinda ubwoko ndetse n’ubumuga butandukanye.
Byongera ubushobozi bwumwana, kwinjiza feri mu mubiri. Rero, umugore utwite akwiye kunywa ikirahure kimwe cyumutobe w’icunga burimunsi.
8. Imboga zifite amababi
Imboga zifite amababi zikungahaye ku ntungamubiri kandi twese tuzi ko zifasha mu kurinda umubiri indwara nyinshi. Kuba isoko ikungahaye kuri, calcium, poroteyine, folate, vitamine na potasiyumu, imboga rwatsi n’inyongera cyane mu mirire y’umugore utwite.
9. Amashu
Amashu afite inyungu zitandukanye mu buzima. Kurya amashu ni ngombwa kuri twese, cyane cyane abagore batwite kuko atanga imbaraga zihuse zo gukora ibikorwa bya buri munsi.
Ndetse kandi ni isoko nziza ya seleniyumu, vitamine B, fosifori na calcium. Gusa biba byiza kurushaho kuyarya nk’ifunguro rya mugitondo.
10. Amafi ya Salmon
Uretse kuba iyi fi ikungahaye kuri poroteyine, ni isoko nziza y’ibinure bya omega-3 bikaba byiza ku mikurire y’umwana bikanafasha gutuma wirirwana akanyamuneza. Ubwiza bw’iyi fi nuko irimo methylmercury nkeya, ikinyabutabire kigira ingaruka ku mikorere y’urwungano rw’imyakura y’umwana. Ni yo mpamvu andi mafi nka tilefish, shark, mackerel na swordfish atari meza iyo utwite kuko agira mercury nyinshi.
