Izi ni inama kundyo igenewe abakora sport (aba sportif)

Amagufa y’umuntu ahora akomeye mu buzima bwe bwose bw’ukubyiruka hanyuma uko agenda asaza, na yo akagenda atakaza ugukomera ndetse anarushaho kuba mato. Ku bagore batakibyara, amagufa yabo atakaza ingufu ku rugero ruri hejuru,ariko ibi byose hari uburyo byakwirindwa. Urubuga www.webmd.com ruvuga ko uburyo bwiza bwo kubungabuga amagufwa kugira ngo ntiyangirike ari ugufata indyo yuzuye. Urubuga rukomeza rwerekana amafunguro umuntu yakwitwararika kugira ngo amagafwa ye ahorane ubuzima bwiza.

-Amata

Imyunyungugu ya kalisiyum yinganje mu mata. Ni yo mpamvu kunywa amata ari ingezi cyane cyane ku bantu bageze mu myaka y’ubukure, dore ko ari ho amagufa aba akeneye kalisiyum nyinshi.

-Sardines

Ntabwo amata n’ibiyakomakaho ari byo soko ya kalisiyumu gusa kuko sardines na yo ikungahaye kuri kalisiyum ndetse n’andi mafi yose mato, amagufwa (amahwa) yayo abonekamo ibyagombwa byose amagufwa y’umuntu akeneye.

-Imboga rwatsi

Bishobora gutangaza abatari bake, imboga izi mwese muzi nk’imbwija, amashu,intoryi,…ni isoko ntamakemwa ya kalisiyumu amagufwa akenera ngo amererwe neza.

-Amafunguro yongerewe ubushobozi

Igihe amata, imboga na Sardines bitanogeye umuntu ashobora gufata andi mafunguro yifuza aba yongewemo umunyu ngugu wa kalisiyum atari asanzwe awufite nk’imitobe y’indimu n’ibinyameke byanyuze mu nganda.

-Kalisiyum yo mu nganda

Hano inganda zikora kalisiyumu ikaza imeze nk’ibinini hanyuma umuntu ufite ikibazo cyayo mu mubiri akaba yabihabwa. Aha rero ni ibyo kwitondera igihe umuntu abona ifunguro igaragaramo, nta mpamvu yo kubifata kuko iyo kalisiyum ibaye nyinshi mu maraso iteza ibibazo bikomeye birimo kurwara impyiko.

-Soya n’ibiyokomokaho

Nubwo soya na yo ubwayo ndetse n’ibiyikomokaho byifitemo kalisiyumu, ntabwo ari yo yonyine ikenewe ngo amagufwa amererwe neza. Ubushakashatsi bwemeje ko soya ndetse n’inyama zayo (tofu) byinganjemo icyo bita isoflavone na yo izwiho kongera ubukomezi bw’amagufwa.

-Umunyu n’ibinyampeke

Mu ifunguro rya buri munsi ntihagombye kuburamo umunyu dore ko na wo urimo kalisiyumu ishobora kugereranywa n’iboneka mu binyampeke.


- Imirasire y’izuba


Nta bwo ari ibiryo ariko iriya mirasire y’izuba igihe umuntu aba yumva ashaka kuryota ituma umubiri ubasha gukora vitamin D, imirasire y’izuba iramutse idahari ya kalisiyum igaragara mu mafunguro atandukanye umubiri ntiwaba ukibashije kuyikoresha.

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