#Amavangingo ni ikinyabuzima gitangwa n'abagabo kandi kigira uruhara runini mu kugira #ubuzima bwiza #bw'imyororokere. Hariho ibiribwa bishobora gufasha #kubona #amavangingo meza kandi menshi. Ibi ni bimwe muri byo:
1. Ibiribwa bifite zinc nyinshi:
- Inyama z'inka: Zirimo zinc nyinshi ifasha mu kongera umubare w'amasohoro.
- Imbuto z'ibihaza: Zikungahaye kuri zinc kandi zifasha mu mikorere myiza ya prostate.
- Umunyu w'inyanja (seafood): Nka oysters, zifite zinc nyinshi.
2. Ibiribwa birimo antioxidants:
- Imbuto n’imboga: By'umwihariko imbuto za watermelon, imboga z'amashu (spinach), imbuto za avoka, karoti n'ibindi.
- Imbuto ziva ku biti (nuts): Nka almonds, walnuts n'ibihwagari.
3. Ibiribwa birimo Omega-3 fatty acids:
- Amafi y'amavuta: Nka salmon, sardines, mackerel.
- Imbuto za flaxseeds na chia seeds: Zifite omega-3 nyinshi.
4. Ibiribwa birimo amino acids:
- Amata n'ibiyakomokaho: Ifite uruvangavange rw’amino acids zifasha mu mikorere myiza y’umubiri.
- Amagi: Zikungahaye kuri choline na omega-3.
5. Amazi:
- Kunywa amazi menshi: Ifasha mu gutuma amavangingo aba menshi no gukura neza.
6. Ibinyamisogwe (legumes):
- Ibijumba (sweet potatoes): Bikungahaye ku ntungamubiri zifasha mu mikorere myiza y'umubiri.
- Amashaza: Afitanye isano no gutanga intungamubiri zifasha mu mikorere myiza y'ubuhungu.
7. Ibiribwa birimo selenium:
- Imbuto za Brazil (Brazil nuts): Zikungahaye kuri selenium.
- Inyama z'inkoko na inkoko: Zifite selenium nyinshi.
Gukurikiza indyo irimo ibi biribwa, gukora imyitozo
