Intungamubiri

Ingufu (Energy)

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
ibiribwa bitanga ingufu bituma umubiri ubona ingufu ukeneye zaba iz’imbaraga, ubwenge n’imikorere rusange y’imbere mu mubiri.		Amavuta ya olive, Ubunyobwa, Isukari, Ibirayi, Umugati, Ibinyamafufu, Foromaje, Amavuta	Igwingira, kunanuka, gucika intege k’umubiri	Umubyibuho ukabije	Ku basabwa gukoresha imbaraga nyinshi z’umubiri, ku bafite ibikomere, ubushye,…

Poroteyine

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Kurema no kubaka umubiri, kurema ubwirinzi bw’umubiri, kurema igice cy’amaraso cya hemoglobine, za enzymes, guha umubiri ingufu,…		Soya, Ibishyimbo, Umugati wuzuye, Tofu, Umuceri wuzuye, Makaroni, Epinari, Ibihumyo, Amata, Yawurute, Inyama, Amagi, Foromaje,	Gucika intege, Kugabanuka k’ubwirinzi bw’umubiri, Ubushobozi buke bw’umwijima, Amazi yiteka mu bice bimwe by’umubiri (oedèmes)	Ibibazo by’impyiko, za gute na rubagimpande, amaraso arimo aside (Cétose)	Ku bakeneye ingufu nyinshi z’umubiri, Ku bana bagikeneye gukura, Ku bafite ibikomere cyangwa ubushye, Ku bagikiruka indwara

Isukari

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Mu mubiri ni yo soko y’ingufu umubiri ukeneye.		Amafu y’ibinyabijumba, umuceri, ibirayi, ibitoki, ibisheke, imbuto, imbuto zumye, ubuki, yawurute, amata, umwijima	Aside mu maraso (Cétose), umubiri ukoresha poroteyine mu mwanya w’amasukari, gutakaza imyunyu ngugu umubiri wagakoresheje	Umubyibuho ukabije

Ubusapfu (fibres)

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Ni bimwe mu bigize ibiribwa cyanecyane bikomoka ku bimera. Burwanya kugomera no kugugarara mu mara bityo bikarinda indwara nka kanseri yo mu mara, emoroyide,.. Burwanya kandi ibinure bibi bya cholestérol, burwanya kototerwa na diyabete		Ibiribwa bikomoka ku bimeracyane cyane ibinyampeke byuzuye ndetse n’ibinyamisogwe byumye	Kugomera no kugugarara ko mu mara, kugugarara kw’imijyana y’amaraso (arteriosclerose), kototerwa na kanseri y’urura	Ubushobozi buke bwo kwinjiza mu mubiri imyunyungugu nka fer, zinc, n’iyindi

Vitamine A

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Vitamine A ifasha umubiri mu bintu byinshi birimo ubushobozi bwo kubona, imikurire myiza, gukomera kw’amagufwa n’amenyo, gutunganya uruhu ndetse n’imyorohera (muqueuses), kurinda umubiri za kanseri, kurinda kwangirika kw’ingirabuzima fatizo,…		Ibiribwa bikomoka ku bimera nka karoti, Epinari, Poivron itukura, Umwembe, Igihaza, Ikigori kitumye, Inyanya zitukura, Burokoli, Laitue,	Gutakaza ubushobozi bwo kubona, gukura nabi k’umwana ukiri mu nda, umwera,…		Ku bana bakeneye gukura, ku bagore bonsa n’abatwite

Za Vitamine B

Vitamine B	Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
B1 (thiamine)	Ituma amasukari atwikwa mu mubiri bityo akabyara ingufu umubiri ukeneye.		Iboneka mu biribwa bitandukanye birimo imbuto z,ibihwagari, ibinyampeke byuzuye (bitabanje gutunganyirizwa mu nganda), no mu musemburo wa za byeri.	Ibibazo byo mu bwonko, ibibazo by’igogora, ibibazo mu itembera ry’amaraso, indwara ya béribéri		Ku bantu bafite ibibazo byo mu mutwe, abasabitswe n’ibiyobyabwenge, itabi n’inzoga
B2 (riboflavine)	Ifasha umubiri mu kubyara ingufu igihe amasukari n’ibinure biba bitwikwa mu mubiri, Ikorwa rya za pigment z’imboni y”ijisho, kurwanya stress		Iboneka mu buryo buhagije mu biribwa by’umwimerere bikomoka ku bimera	Umunaniro no gucika intege, kutabona neza ibibazo byo ku ruhu, kubura amaraso,…		Ku bafite ibibazo byo kutabona neza, stress, umunaniro, amaraso make, ibibazo byo ku ruhu nk’ibishishi n’izindi ndwara
B3 (niacine)	Ifasha umubiri mu kubyara ingufu mu ngirabuzima fatizo zawo. Igira uruhare runini mu mikurire y’umubiri, niacine ikomoka ku bimera igabanya ibinure bibi bya chlestérol mu maraso.		Ikomoka kuri poroteyine yo mu biribwa bifite iyo bita tripophane umubiri uhinduramo proteyine	Ibibazo by’uruhu n’iby’urwungano rw’ubwonko.		Ku batwite n’abonsa, ku bafite ibibazo byo ku ruhu ndetse n’ibyo mu bwonko.
B6	Ifasha mu gukura acides aminés mu biribwa no kuzihuza kugira ngo zivemo pororteyine umubiri ukeneye. Ifasha umubiri kubyaza ingufu amasukari n’ibinure. Ifasha umubiri gukora insoro zitukura z’amaraso			Umunaniro, ibibazo byo mu bwonko, ibibazo byo ku ruhu		Ku batwite n’abonsa, ku bafite ibibazo byo mu bwonko, ku barwaye igituntu bavurwa hahoreshejwe isoniacine
B9 (folates)	Ni ingenzi cyane mu gtunganya izo bita acides nucléiques (ARN, ADN) zigena ihererekanyamiterere ry’inkomoko, zikenerwa kandi mu gukora insoro zitukura z’amaraso n’indi mikorere y’ingenzi y’ umubiri.		Iboneka mu binyamisogwe byumye, mu mbuto zumye, ndetse no mu mboga zifite amababi y’icyatsi nka epinari, laitues,..	Kubura amaraso, ubugendakanwa (glosite), ibibazo byo mu bwonko, kwirema kutari ko k’urwungano rw’ubwonko ku mwana ukiri mu nda		Ku bakeneye gukura, ku bafata imiti iboneza urubyaro bamira, ku batwite, abari ku miti y’igicuri n’abavurwa mu buryo bwa chimithérapie, abafite indiririzi mu nda, ku barwaye urura runini
B12 (cyanocobalamine)	Igira akamaro mu kwigabanya kw’ingirabuzima fatizo. Ifasha mu gukora akugara karinda ingirabuzima zo mu rwungano rw’ubwonko kitwa myéline		Iboneka mu biribwa bikomoka ku matungo n’inyama, amagi n’amafi	Kubura amaraso, ibibazo byo mu bwonko,

Vitamine C (acide ascorbique)

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Irwanya kwangirika kw’ingirabuzima fatizo (antioxydant), irwanya gusaza kw’ingirabuzima fatizo kandi igafasha umubiri gukumira za kanseri. Irwanya uburozi buza mu biribwa nk’inyama, yongerera umubiri ubwirinzi, ifasha umubiri gusana ibikomere no kurwanya infections,, ikomeza amagufwa n’amenyo, …		Iboneka mu mboga n’imbuto zigitoshye, cyanecyane indimu, amapera, poivron itukura, burokori, amashaza, mandarine, inyanya z’icyatsi, imyumbati, amacunga, laitue, inkeri, ibirayi,…	Umunaniro, kutisana neza k’umubiri no kudasubirana neza kw’inkovu, kuva amaraso m dutsi duto, scorbut		Ku basabitswe n’itabi, ku bafite stress, ibikomere n’ubushye, infections,…

Vitamine E

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Irinda ingirabuzima fatizo kwangirika (antioxydant), ifasha umubiri gukoresha neza izindi anyioxydants za vitamine A na C. Irinda kanseri no kugangarara kw’imijyana y’amaraso, igira uruhare runini mu gukora intanga (ngabo, ngore)		Iboneka mu bihwagari, mu mbuto zumye zivamo amavuta, mu mbuto nka olive n’avoka.

Calcium

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birengeje urugero	Bikwiriye kongerwa
Calcium ni umunyu ngugu w’ingirakamaro mu iremwa n’ikomera ry’amagufwa n’amenyo. Ifasha kandi mu kwiyegeranya (contraction) kw’imikaya, imyakura, ndetse no mu mivurire y’amaraso.		Calcium iboneka mu mata ndetse n’ibiyakomokaho. Iboneka kandi mu biribwa bikomoka ku bimera nka sesame, imbuto za amande, ibishyimbo byumye, soya, amashu, burokori, amacunga, …	Koroha kw’amagufwa		Ku batwite n’abonsa, ku bagikeneye gukura.

Phosphore

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birengeje urugero	Bikwiriye kongerwa
Phosphore na Calcium bifatanya mu iremwa n’ikomera ry’amagufwa n’amenyo. Ifasha muri gahunda y’umubiri itanga ingufu. Ni ingenzi mu iremwa ray za acide nucleiques (ARN na ADN) zigena ihererekanyamiterere ry’inkomoko.		Mubiribwa hafi ya byose cyane cyane ibikomoka ku nyamaswa.	Kubura ingufu mu mikaya, kubura apeti, kubabara mu magufwa		Ku bageze mu gihe cy’ubugimbi, ku batwite n’abonsa.

Magesium

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birengeje urugero	Bikwiriye kongerwa
Ifasha umubiri mu kurema no gukomweza amagufwa. Ifasha mu gutanga imbarutso mu gihe umubiri ubyara ingufu mu ngirabuzima fatizo. Igira akamaro mu itanga amategeko mu mubiri k’ubwonko, ifasha imikaya kwirambura.		Iboneka cyane cyane mu ngano mu mbuto zumye z’inyamavuta, n’ibinyamisogwe byumye.	Kugira ibinya mu mikaya		Ku basabitswe na alukoro, abafite impiswi ikabije n’abafite ikibazo cy’imikorere y’impyiko.

Fer

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birengeje urugero	Bikwiriye kongerwa
Ifasha umubiri gukora hémoglobine, poroteyine iri mu nsoro zitukura ari na yo iziha iryo bara. Ni yo ituma umwuka mwiza wa oxygène utembera mu mubiri ikanakura umwuka wanduye wa carbone mu mubiri. Biba byiza iyo mu ifunguro harimo vitamine C na Calcium kuko bzituma umubiri winjiza fer ikomoka ku matungo		Iboneka mu biribwa bikomoka ku bimera nk’ibishyimbo, soya,sezame,epinari, amashaza,ingano za avoine, laitues, no mu bikomoka ku matungo nk’inyama, amagi n’amafi	Kubura amaraso ahagije, gucika kw’imisatsi, gusaduka iminwa,..		Ku bageze mu bugimbi, ku bava amaraso menshi mu mihango, ku batakaje amaraso, ku batwite

Potassium

Akamaro	Ibikenewe	Inkomoko	Iyo bidahagije	Iyo birenze urugero	Bikwiriye kongerwa
Umubiri wifashisha potassium mu bintu by’ingenzi bikurikira: kuringaniza igipimo cya acide na base mu mubiri, gutuma imikaya yirambura, gutanga umusemburo wa insuline utangwa n’urwagashya		Potassium iboneka mu biribwa byinshi cyane cyane ibikomoka ku bimera.	Kugabanuka kw’imbaraga z’imikaya, gutera buhoro k’umutima. Iyo sodium iri mu kigero kiruta icya potassium, hashobora kuba ikibazo cy’umuvuduko w’amaraso.		Ku bantu bariye ibyokurya bibikwa hakoreshejwe umunyu kuko biba birimo sodium nyinshi, ku bantu batakaje potassium kubera impamvu nko kuruka cyangwa abafite ikibazo cyo kwihagarika inkari nyinshi (polyurie)