Mu buzima bwa buri munsi umuntu akenera amaraso kugira ngo abashe kubaho, kubera ko ariyo afasha mu gutwara umwuka mwiza(Oxygen) ari nawo duhumeka, mu bice bitandukanye by’umubiri , bityo bigafasha ingingo zose z’umubiri gukora neza.
Nkuko amaraso ari ingenzi, iyo abaye make mu mubiri bigira ingaruka zikomeye ku buzima bw’umuntu, bikaba byanamuviramo gutakaza ubuzima mu gihe atihutiye kujya kwa muganga ngo akurikiranwe.
Uku kugabanuka kw’amaraso mu mubiri, bituruka ku igabanuka rya Hemogolobine (Hemoglobin), izi zikaba ari Poroteyine(Protein) zikungahaye ku Butare cyangwa Iron mu ndimi z’amahanga, ziboneka mu nsoro zitukura z’amaraso.
Iri gabanuka, rishobora guterwa n’umunaniro (Stress), guhangayika, kumara igihe kinini wicaye, cyangwa kutifashisha amafunguro afasha umubiri gukora neza, ibi byose bikagira uruhare runini mu mikorere mibi y’umubiri.
Hemogolobine zigira uruhare rukomeye mu gufasha umubiri gukora neza
Bimwe mu bimenyetso bizakubwira ko wahuye n’iki kibazo, harimo guhora unaniwe, gucika intege, kuribwa umutwe ndetse no guhumeka gahoro.
Iyo Hemogolobine zigananyutse ku kigero cyo hejuru nibyo bitera indwara yo kubura amaraso izwi nka Anemiya(Anemia).
Iyi ndwara yo kugira amaraso make mu mubiri, iyo imaze kukwibasira, akenshi uzabibwirwa no guhorana umunaniro ukabije, guteraguza k’umutima, kuribwa umutwe, guhindagurika k’umuvuduko w’amaraso ukajya ku gipimo cyo hasi cyangwa icyo hejuru(Low blood pressure or high blood pressure).
Ushobora kandi Guhorana ubukonje mu mubiri, guhumeka insigane, kugira isereri, kubura ubushake bwo kurya (Loss of Appetite) no gutakaza ibiro nta mpamvu.
Usibye kujya kwa muganga igihe uhuye n’iyi ndwara, hari n’andi mafunguro yagufasha kuyikumira cyangwa guhangana nayo kugira ngo ushobore kuyikira.
- Kwibanda cyane ku bikungahaye ku butare (Iron)
Urugero ruri hasi rw’ubutare ni kimwe mu bitera kugira urugero rwa Hemogolobine ruri hasi. Ibipimo ngenderwaho(Recommended dietary allowances) bivuga ko Igitsina gabo kuva ku myaka 19 kugera kuri 50 bakenera Ubutare bungana na Miligarama 8, mu gihe abagore bari hagati y’iriya myaka bakenera Miligarama 18.
Ni ingenzi cyane rero kurya buri munsi amafunguro akungahaye ku butare nk’ibishyimbo, imboga rwatsi, umwijima, tofu, amashaza, inyama, amafi, amagi, Epinari n’ ibindi.
2. Ibikungahaye cyane kuri Vitamini C
Vitamini C ni ingenzi cyane mu kwinjiza Ubutare mu mubiri. Kuba umubiri udafite ubushobozi buhagije bwo kwinjiza ubwawo ubutare ni kimwe mu bituma wifashisha iyi vitamini kugira ngo iwufashe kwihaza ku butare.
Amwe mu mafunguro akungahaye kuri iyi vitamini ushobora kwifashisha ni Amacunga, indimu, inyanya, inkeri n’ izindi mbuto bimeze kimwe (berries), urusenda, poivron n’ibindi.
3. Ibikize kuri Folic Acid
Folic Acid cyangwa se Vitamini B9, ni Vitamini yitabazwa mu ikorwa ry’insoro zitukura z’amaraso mu mubiri. Iyo umubiri ufite urugero ruri hasi rwa Folic acid bitera kugira urugero ruri hasi rwa Hemogolobine.
Amafunguro ibonekamo cyane ni ibishyimbo byumye, ubunyobwa, Broccoli, imineke, inyama y’umwijima, imboga rwatsi n’ibindi.
4. Imboga
Imboga nk’Imbwija, imboga rwatsi, Epinari, Seleri n’ izindi zikungahaye cyane ku butare na folic acid bifasha mu ikorwa ry’insoro zitukura z’amaraso, bityo zikagira uruhare rukomeye mu kongera urugero rwa hemogolobine
5. Beterave
Kuba Beterave zikungahaye cyane ku butare, folic acid, Potasiyumu na Fibre, ni kimwe mu biziha ubushobozi bukomeye mu gufasha umubiri kongera urugero rwa hemogolobine, ibi bikagufasha gutuma amaraso yawe ahora ku rugero rukwiye.
6. Watermelon
Watermelon ni imbuto nziza cyane zifasha kongera urugero rwa hemoglobin, ahanini bitewe nuko zikize cyane ku butare na vitamini C bituma kwinjiza ubutare mu mubiri bikorwa neza kandi mu buryo bwihuse.
7. Inzuzi z’ibihaza
Inzuzi z’ibihaza zibonekamo urugero rukenerwa ku munsi rw’ ubutare(miligarama 8) ndetse na kalisiyumu(Calcium), Manganese na Manyeziyumu(Magnesium) bihagije.
Niba waragiye kwa muganga bakakubwira ko ufite ikibazo cy’amaraso make, ni byiza gukoresha cyane ibi twavuze haruguru, gusa na none ushobora kwifashisha izindi nyunganiramirire zifasha kongera amaraso mu mubiri nka Compound marrow powder, Spirulina plus capsule, Protein powder, Vitamin C capsules n’ibindi.
