rya neza ubeho neza i

Written by Francis HABUMUGISHA and Edited by NTAMPAKA Jean

RYA NEZA UBEHO NEZA Igice cya Mbere

Cyanditswe na

Francis HABUMUGISHA

2013


Copyright

Title of the book: RYA NEZA UBEHO NEZA

Author of the book: Francis HABUMUGISHA

© 2013, Francis Habumugisha

New Start Centre Ltd.

Kigali, Rwanda

ALL RIGHTS RESERVED. This book, RYA NEZA UBEHO NEZA, Igice cya

mbere, contains material protected under International and National Copyright

Laws and Treaties. Any unauthorized reprint or use of this material is prohibited.

No part of this book may be reproduced or transmitted in any form or by any

means, electronic or mechanical, including photocopying, recording, or by any

information storage and retrieval system without express written permission from

Francis Habumugisha.


IJAMBO RY’IBANZE

Ubuzima bufite agaciro karusha aka zahabu nyinshi irimbisha

imitako ikanakorwamo byinshi bigurwa amafaranga menshi.

Ese byakumarira iki uramutse utunze amafaranga ukabura

amagara mazima? Byakumarira iki se uvunitse ngo ubashe

kubaho neza ariko ukabaho nabi kubwo kutamenya ibikwiye?

Soma neza iki gitabo maze umenye uburyo wajya urya neza

bijyanye n’amikoro yawe maze ukabaho neza kandi ukaramba.

Francis HABUMUGISHA


SPECIAL THANKS TO, Mrs. KABAREBE Espérance

Dr. RURANGIRWA Charles

Major, Dr. KANYANKORE William

Pr. MURIGANDE Richard

Mr. BAHATI Prince

Pr. MPYISI Ezra

Aba bose bahawe ishimwe ry’umwihariko kubw’inkunga

yabo mu buryo butandukanye mu isohoka ry’iki gitabo.


PARTNERSHIP

This book was written in partnership with New Start Centre Ltd

and The House of Vitamins Ltd, the two campanies run by

HABUMUGISHA Francis with the following products and

services,

New Start Centre Ltd

Services

Consultation

Counseling

Treatment using:

Hydrotherapy

Aromatherapy

Physiotherapy

Fitness Machines

Nutritional Treatment

The House of Vitamins Ltd

Products

Food supplements

Medicinal Diets

Weight Management Foods

Foods for Pregnant Women

Foods for Kids

Foods for a healthy family

Foods for the brain

Foods against cancers

Foods for diabetic patients

Foods for Immune system


IBIRIMO Urupapuro

I.IMBARAGA IVURA IKOMOKA KU MIRIRE ..........................................8

I.1.UMUBIRI MUZIMA UTANGA UBWENGE BUZIMA…………………………………8

I.2.IBYO TURYA NI BYO BITUGIRA ABO TURI BO…………………………………….9

II.BURI ICYO KURYA KIGIRA UMUMARO WIHARIYE……….9 II.1.IBYO KURYA BIFASHA AMASO……………………………………………………9

II.2.ESE IYO AMASO ABUZE INTUNGAMUBIRI ZIKEKEWE BIGENDA BITE?.....11

III. URWUNGANO RW’ITUMANAHO (Nervous System) ...........12 III.1.IBYO KURYA BIFASHA URU RWUNGANO........................................................12

III.2.INGARUKA ZITURUKA KU KUBURA INTUNGAMUBIRI ZIFASHA

URWUNGANO RW’ITUMANANAHO RY’UMUBIRI..............................................................13

IV. URWUNGANO NYAMARASO (Cardiovascular System).........14 IV.1.IBYO KURYA BIFASHA UMUTIMA GUKORA NEZA........................................14

IV.2.IBYO KURYA BYAFASHA IMITSI YAWE GUKORA NEZA..............................15

IV.3.INDWARA Z’URWUNGANO NYAMARASO.......................................................16

IV.4.IBYO KURYA BYONGERA AMARASO.................................................................16

V. URWUNGANO RW’UBUHUMEKERO (Respiratory System)....16 V.1.IBYO KURYA BIFASHA URWUNGANO MPUMEKERO…………………………..17

VI. URWUNGANO NGOGOZI……………………………………..18 VI.1.IBYO KURYA BIFASHA URWUNGANO NGOGOZI……………………………...19

VI.2.INDWARA ZIFATA IMYANYA IGIZE URWUNGANO NGOGOZI........................20

VI.3.IBYO KURYA BIFASHA BY’UMWIHARIKO IGIFU...............................................20

VI.4.IBYO KURYA BIFASHA AMARA GUKORA NEZA................................................21

VII.URWUNGANO RW’INKARI (Urinary System).........................21 VII.1.IBIRIBWA BIFASHA URWUNGANO RW’INKARI GUKORA NEZA.................22

.

VIII. URWUNGANO RW’IMYOROROKERE.................................24

(Reproductive System) VIII.1.INDWARA ZIFATA IMYANYA MYIBARUKIRO ............................................25

VIII.2.IBIRIBWA BIFASHA IMYANYA MYIBARUKIRO GUKORA NEZA.............25

IX.GUKORESHA IBYINJIRA MU MUBIRI (Metabolism)............26 IX.1.INDWARA ZITERWA N’IKORESHWA NABI RY’IBYINJIRA MU MUBIRI..27

IX.2.IBIRIBWA BIFASHA UMUBIRI GUKORESHA NEZA IBIWINJIRAMO .....27

(Foods for metabolism) IX.3.IBIRIBWA BIFASHA UMWIJIMA N’AGASABO K’INDURWE…………………..28


X. URWUNGANO RW’IMIKAYA, AMAGUFWA N’INGINGO..29

(Muscular-Skeletal System) X.1.INDWARA ZIFATA IMIKAYA, AMAGUFKA N’INGINGO BIGIZE UMUBIRI..30

W’UMUNTU

X.2.IBIRIBWA BIFASHA URWUNGANO RW’IMIKAYA, AMAGUFWA

N’INGINGO……………………………..………..30

XI. AKAMARO K’URUHU KU MUNTU…………………………..31 XI.1.IBYO KURYA BIFATA NEZA URUHU RW’UMUNTU……………….31

XI.2.INDWARA ZIFATA URUHU…………………………………………….32

XII. INDWARA ZANDUZWA(Infectious Diseases)…………………..32 XII.1.IBIRIBWA BITWONGERERA UBUDAHANGARWA KU NDWARA...33

XIII. KANSERI(Cancers) ……………………………………………...33 XIII.1.IBYO KURYA BITUMA KANSERI IKURA …………………………..34

XIII.2.IBYO KURYA BIRINDA KANSERI…………………………………….34

XIV. IBYO KURYA BIFASHA ABABYEYI BATWITE…………..35

XV. BIMWE MU BIRIBWA N’IMFASHAMIRIRE BIBONEKA

MURI THE HOUSE OF VITAMINS LTD………………………………...35


I. IMBARAGA IVURA IKOMOKA KU MIRIRE

Imbuto, imboga, ubunyobwa, impeke n’ibindi nk’ibyo byera

mu butaka ni byo Umuremyi wacu yaduhaye ngo tujye turya.

Bitera imbaraga umubiri kugira ngo umuntu abashe gukora

imirimo itandukanye, kandi bikongera ubudahangarwa ku

ndwara zinyuranye, imbaraga z’ubwonko zituma umuntu

abasha gutekereza neza, gufata ibyemezo bizima, kongera

ubumenyi n’ikinyabupfura no kugira gahunda nzima.

I.1.UMUBIRI MUZIMA UTANGA UBWENGE BUZIMA

Ushobora guhindura ubuzima bwawe wifashishije ubuvuzi bukoresha

imirire myiza n’ibindi byunganira ubuvuzi busanzwe. Mu byunganira ubu-

vuzi harimo nk’imyitozo ngororamubiri n’ibindi.

8


I.2.IBYO TURYA NI BYO BITUGIRA ABO TURI BO

Kurya indyo yuzuye igizwe n’intungamubiri zikomoka ku biribwa binyuranye bitu-

ma tugira ubuzima bwiza kandi tugahorana imbaraga mu mibereho yacu ya buri

munsi.

Indyo yuzuye ni ihuriwemo n’intungamubiri z’ingenzi buri muntu aba akeneye ku-

gira ngo ubuzima bwe bugende neza. Izo ntungamubiri zikaba zikomoka ku biribwa

bitandukanye bibarirwa mu bice bitatu by’ingenzi ari byo: Ibitera imbaraga, Ibyuba-

ka umubiri n’Ibirinda indwara.

II.BURI CYO KURYA KIGIRA UMUMARO

WIHARIYE

Ibyo kurya Imana yaremeye abantu n’inyamaswa bigira umumaro unyuranye ku

bice bitandukanye by’umubiri.Hari ibifasha amaso, hari ibifasha ubwonko n’ibindi

bice byose by’umubiri w’umuntu.

II.1.IBYO KURYA BIFASHA AMASO

Imyanya y’ijisho ikenera imbaraga ziyifasha gukora imirimo yayo yibumbiye muri

ibi bice by’ingenzi:

Kwitegereza ibintu no kubitandukanya;

Guhumbya bitewe n’imitererey’urumuri;

Guhinduranya imibumburire yaryo bitewe n’intera iri hagati yaryo

n’icyo rireba;

Mu gihe kandi ririmo gukora iyi mirimo yose, rikanatanga amaku-

ruku bwonko kugira ngo abyazwe umusaruro cyangwa se abufas-

he gufata ibyemezo. Iki gikorwa ijisho rigikora rikinyujije mu

mutsi uvana amakuru muri ryo ukayageza mu bwonko, ukitwa

Umutsi w’Imboni.

9


Kutibeshya n’ubuhanga ijisho rikoranye ni byo

bituma bivugwa ko ari rwo rugingo rutangaje ku-

rusha izindi zose zigize umubiri.

Imboni y’ijisho ibasha kubona kandi ikohereza mu

bwonko amakuru abarirwa mu bihumbi ijana ku

isegonda. Ibyo imirongo ya mudasobwa ibibasha

iracyari mike kugeza ubu.

Ibyo kugira ngo ijisho ribigereho rikeneye Umwuka Mwiza ndetse n’intungamubiri

zikomoka ku biribwa nka karoti, ibifite Vitamine A, C na E.

Dore bimwe mu biribwa wasangamo ziriya ntungamubiri :

Karoti ni ikimera kivura kandi kika rinda ama-

so kurwara zimwe mu ndwara ziyafata. Ni byi-

za kuyikoresha mu buryo bwa sarade cyangwa

se ukayiteka ariko ntuyihishe cyane.

Epinari iha imbaraga imikaya igize ijisho kan-

di ikarinda imboni y’ijisho. Kuri izi mboga

tumaze kubona kandi hiyongeraho n’izindi zose

zifite ibara ry’icyatsi kibisi nk’imbogeri abandi

bita dodo n’izindi.

Imbuto nka Apricot, indimu, amaronji, manderena n’izindi zisa n’izo zigira umumaro

mu gutuma amaso yacu agira ubuzima buzira indwara

10


Amagi akungahaye ku ntungamubiri nka Vitamine A, zinc, lutein, lecithin,

B12, vitamin D na cysteine kandi izo zose amaso arazikenera mu mikorere

yayo.

Avoka ni urubuto rwa mbere rukungahaye ku ntungamubiri yitwa Lutein

irinda amaso guhuma, avoka ikagira n’izindi ntungamubiri nka vitamine A, C,

B6 na E.

II.2.ESE IYO AMASO ABUZE INTUNGAMUBIRI ZIKEKEWE BIGEN-

DA BITE?

Nk’uko buri wese ahita abyiyumvisha, iyo umuntu abuze intungamubiri za

ngombwa mu mikorere myiza y’amaso, agira imbaraga nke ndetse akaba yager-

waho n’indwara zitandukanye.

Iyo amaso abuze Vitamine A atangira kutabona neza ndetse akanarya nyirayo

igihe amaze umwanya muremure areba cyangwa se ahanze amaso urumuri

rufite imbaraga.

Amaso yabuze intungamubiri kandi abasha kutabona nijoro, n’ibindi bibazo

cyangwa se indwara zibasha gufata amaso.

11


III.URWUNGANO RW’ITUMANAHO

RY’UMUBIRI (Nervous System)

Urwungano rw’itumanaho ry’umu-

biri ni ihuriro ry’ingingo zifite ins-

hingano yo guhanahana

amakuru aturuka mu bice binyura-

nye by’umubiri.

Uru rwungano rugizwe n’ibice

bitatu ari byo

Ubwonko, Urutirigongo n’imitsi

itwara amakuru.

III.1.IBYO KURYA BIFASHA URU RWUNGANO

12


Ingano za Seyiri(Oats mu Rwongereza) zifasha imitsi gukora

neza kandi zikagabanya ibinure mu mitsi. Amande(Almond

mu Rwongereza) nayo ihuje umumaro n’ingano za seyiri.

Amashu ya retasi(Lettuce) afasha imitsi gutuza kandi agafas-

ha igifu gukora neza. Ubunyobwa bwa Kashu(Cashew Nuts

mu Rwongereza),ubunyobwa bwa Braziri,Ubunyobwa bwa

Payini ndetse n’andi moko y’ubunyobwa bifasha ubwonko

gukora neza.

III.2.INGARUKA ZITURUKA KU KUBURA

INTUNGAMUBIRI ZIFASHA URWUNGANO

RW’ITUMANANAHO RY’UMUBIRI

Iyo umuntu atarya ibyo kurya bifasha urwungano rw’ituma-

naho ry’umubiri, ibyinshi twabibonye ahabanza muri iri so-

mo, ahura n’ibibazo binyuranye ndetse akaba yageza ubwo

arwara.

Indwara ziza ku mwanya wa mbere ku rutonde rw’izo war-

wara uramutse ukomeje kutarya ibyo kurya bifasha ubwonko,

urutirigongo ndetse n’imitsi gukora no gukorana neza mu

rwego rw’itumanaho ni nk’Umunaniro w’ubwonko(Stress),

Umutwe ndetse n’Umutwe w’igikatu, Kudasinzira, Igicuri,

Indwara yo kuruka ndetse n’Iyo kutarya, Indwara yo Kwihe-

ba n’izindi.

13


IV.URWUNGANO NYAMARASO

(Cardiovascular System)

Urwungano nyamaraso rugizwe n’u-

mutima, imitsi ndetse n’amaraso.

Umutima ni wo uyobora uru rwun-

gano kandi ugahuza ibikorwa byose

birukorerwamo. Imitsi igira umuma-

ro wo gutwara amaraso. Muri yo ha-

rimo imigarura ndetse n’imijya-

na. Imijyana ni itwara amaraso iyak-

wirakwiza mu bice binyuranye by’u-

mubiri naho imigarura ni izana

amaraso arimo umwanda kugira ngo asukurwe. Iyo umutima

ukora, urangwa no gutera, ku muntu mukuru umutima utera

inshuro ziri hagati ya 72 na 80 ku munota. Naho ku bana ugeza

ku nshuro 130 ku munota.

IV.1.IBYO KURYA BIFASHA UMUTIMA GUKORA

NEZA

Musitaferi(Cherimoya mu Rwongereza) iha umutima imbara-

ga mu mikorere yawo. Imineke ikungahaye kuri Potasiyumu,

imwe mu ntungamubiri zifasha urwungano rw’amaraso.

Imizabibu ikomeza umutima kandi ikoroshya itembera

ry’amaraso. Amashaza afasha

14


kugabanya ibinure mu maraso, kuko iyo umuntu agize ibinure

birenze ibikenewe mu mubiri bimuviramo kurwara indwara

nyinshi harimo izifata umutima, imitsi n’izindi. Makadamia nayo

ifasha umutima gukora neza. Abantu barwaye umutima ni byiza

ko barya inshuro nyinshi imboga za Burokori.

IV.2.IBYO KURYA BYAFASHA IMITSI YAWE GUKORA

NEZA

Hejuru y’ibyo kurya bifasha umutima gukora neza, hiyongeraho

n’ibifasha imitsi by’umwihariko gukora neza. Muri ibyo hazamo

avoka, amapera, ingano, ibihaza, inkeri, amaronji, ibinyamayogi,

ibihwagari n’ibindi.

15


IV.3.INDWARA Z’URWUNGANO NYAMARASO

Indwara zikomoka ku mirire idafite intungamubiri zifasha

urwungano nyamaraso ni nyinshi gusa harimo nka Rubagim-

pande n’izindi ndwara z’imitsi, Umuvuduko w’amaraso ukabi-

je, Koroha kw’imitsi ku buryo ishobora no kujya itoboka,

n’izindi.

IV.4.IBYO KURYA BYONGERA AMARASO

Indimu yoza kandi igafasha mu ikorwa

ry’amaraso mashya asimbura aba yata-

kajwe kubw’impamvu zitandukanye.

Beterave irwanya indwara y’amaraso

make. Marakuja nayo ikungahaye mu

ntungamubiri zongera amaraso.

V.URWUNGANO RW’UBUHUMEKERO

(Respiratory System)

Urwungano rw’ubuhumekero ni ubufatanye bw’ingingo zitan-

dukanye z’umubiri zishinzwe umurimo wo kubashisha umun-

tu gusohora umwuka wanduye no kwinjiza umwuka mwiza

uba ukenewe mu mubiri, twibutse ko guhumeka ari cyo cya

mbere kigaraza ko umuntu ari muzima. Aramutse atagihume-

ka, aba apfuye, gusa ashobora no kuba afite ibibazo bijyanye

16


17

n’imihumekere,

ibyo twita indwara

z’ubuhumekero,

aho guhumeka

bimubabaza

cyangwa se bika-

mugora. Ibi byose

akenshi bituruka

ku mbaraga nke

z’umubiri zaba

zikomoka ku byo

duhura nabyo

cyangwa zikomo-

ka ku mirire mibi ari nayo twibandaho muri iki gitabo.

V.1.IBYO KURYA BIFASHA URWUNGANO

RW’UBUHUMEKERO

Hari ibyo kurya bituma urwungano mpumekero rukora imirimo

yarwo neza, kandi ingingo zirugize zikagira ubuzima. Aha twavu-

ga nka

Date, Ibitunguru, imbuto z’Umutini n’ibindi.

Date zikiza inkorora kandi zikoroshya imiyoboro y’ibihaha.

Imbuto z’umutini zoroshya imiyoboro y’ibihaha.

Ibitunguru byoroshya inkorora yaba iyoroshye cyangwa ikomeye,

buronshite, asima ndetse n’izindi ndwara zifite aho zihurira

cyangwa se zishamikiye kuri izo.


18

VI.URWUNGANO NGOGOZI

(Digestive System)

Hatabayeho ibyo kurya, amazi ndetse n’umwuka mwiza,

abantu ntibabasha kubaho. Urwungano ngogozi rero ni

uruganda rw’umubiri rutunganya ibyo turya cyangwa se tu-

nywa rukabikuramo imbaraga umubiri ukeneye mu bikorwa

bya buri munsi, mu bwirinzi ndetse no mu gusimbura ibiba

byangiritse cyangwa byashaje hirya no hino mu mubiri kugi-

ra ngo umuntu abashe gukura no kurama.


19

Dore imyanya igize urwungano ngogozi umaze kurenga mu

kanwa umanuka

V.1.IBYO KURYA BIFASHA URWUNGANO NGOGOZI

Dore bimwe mu byo kurya bifasha urwungano ngogozi


20

Muri rusange ibyo kurya biri mu miryango y’imboga, imbuto

ndetse n’ibinyampeke cyane cyane ingano zidaciye mu ruganda

bifasha urwungano ngogozi gukora neza bityo umusingi w’ubuzi-

ma ukaba mwiza.

V.2.INDWARA ZIFATA IMYANYA IGIZE URWUNGANO

NGOGOZI

Mu ndwara zifata imyanya y’urwungano ngogozo harimo

nk’indwara y’Urwagashya, iy’Umwijima, Kudashaka kurya,

Kuruka, Iseseme, Ikirungurira, Impidura, Kanseri y’urwagashya

n’indwara y’igifu. Ni byiza rero kurya neza, kandi ntiwibagirwe

kwita ku biribwa bifasha urwungano ngogozi gukora neza kugira

ngo wirinde izi ndwara.

V.3.IBYO KURYA BIFASHA BY’UMWIHARIKO IGIFU

Twavuze muri rusange ibyo kurya bifasha urwungano ngogozi gu-

kora neza ariko hari n’ibifasha by’umwihariko igifu gukora neza.

Muri ibyo twavugamo nk’ibirayi, amashu n’izindi mboga rwatsi,

puwavuro n’inanasi.


21

V.4.IBYO KURYA BIFASHA AMARA GUKORA NEZA

Pome ikiza impiswi kan-

di igafasha umuntu wa-

naniwe kwituma cyang-

wa se wituma bimugoye.

Ibigori byoroshya mu

mara.Umuceri ukiza Im-

piswi kandi ukagabanya

umuvuduko w’amaraso.

Kokomanga yongera

amaraso kandi ikarinda

amara kubyimba.

VII.URWUNGANO RW’INKARI

(Urinary System)

Urwungano rw’inkari rushinzwe kuyungurura amaraso hanyu-

ma imyanda iyavuyemo igasohoka yitwa inkari. Uru rwunga-

no rugizwe n’ingingo z’ingenzi zikurikira: impyiko, uruhago,

umuyoborankari n’umusohorankari.


22

VII.1.IBIRIBWA BIFASHA URWUNGANO RW’INKARI

GUKORA NEZA

Kubera ko uru rwungano rutitaweho rushobora kugerwaho

n’indwara zitandukanye harimo nko kunyara cyane kandi uka-

nyara inkari mbi, bikunze kuba ku bantu bafite diyabete, ind-

wara z’umwijima n’izindi, ni byiza kurya ibyo kurya bigufasha

kwirinda ibi bibazo.


23

Dore bimwe mu byagufasha:

Sereri zoza amaraso kandi zikagabanya ibinure mu mubiri. Asipe-

rije na Wotameroni biha imbaraga impyiko. Hazelnut yoza impyi-

ko. Ibiringanya bifasha impyiko gukora inkari kandi bigafasha

igogora ry’ibiryo. Gaperi zirabura zirinda kandi zikavura indwara

y’uruhago.


24

VIII.URWUNGANO RW’IMYOROROKERE

(Reproductive System)


25

Urwungano rw’Uburumbuke ni uruganda rw’umubiri rushinzwe

imirimo y’imyororokere.

Ku mugore, imyanya y’umwihariko ni Ubugore, Nyababyeyi, Aga-

sabo k’intanga n’umuyoborantanga. Imyanya y’umwihariko ku mu-

gabo ni Ubugabo, amabya, agasabo k’intanga, imbarutso n’umuyo-

borantanga. Imyanya rusange ku mugabo no ku mugore ni innyo,

umwoyo, umuyoborankari n’umusohorankari.

VIII.1.INDWARA ZIFATA IMYANYA MYIBARUKIRO

Hari indwara zifata imyanya myibarukiro, haba ku bagabo cyangwa

ku bagore, ariko inyinshi zikunda kuba ku bagore. Muri izi ndwara

twavugamo nka:

Gusamira hanze ya Nyababyeyi,

Kanseri z’imyanya myibarukiro, nk’iy’inkondo y’umura,

Kugira ukwezi k’umugore guhindagurika,

Gusamira hanze y’Umura,

Kanseri ya Porositate ku bagabo ndetse n’izindi nyinshi zaba izihu-

riweho n’ibitsina byombi cyangwa se izihariwe n’abagore cyangwa

se abagabo.

VIII.2.IBIRIBWA BIFASHA IMYANYA MYIBARUKIRO

GUKORA NEZA

Inyanya zirinda abagabo kwandura indwara zitandukanye harimo

nka Kanseri ya Porositate n’izindi. Feijoa ni nziza ku bagore batwi-

te. Soya y’icyatsi kibisi irinda ibibazo bitandukanye harimo nka


26

kanseri y’amabere, kanseri ya porositate, ubundi kandi iyi soya

irwanya ibinure mu maraso ndetse ikagabanya umuvuduko

w’amaraso. Iyi soya kandi na none irwanya impiswi ku bana

ndetse ikanarwanya areriji zitandukanye.

IX.GUKORESHA NEZA IBYINJIRA MU MUBIRI

(Metabolism)

Ibyo turya cyangwa se tunywa hari uburyo umubiri ubyakira

kandi ubikoresha, ubwo buryo rero bugenda butandukanira ku

ngano ndetse n’ubwoko bw’ibyinjiye. Ibi bituma umubiri

w’umuntu ubasha kugumana ubuzima bwawo kuko ibyinjiye

bidakenewe bisohorwa cyangwa se ibyinjiye birengeje urugero

rukenewe


27

bikagabanywa hagasigara ibikenewe kuko birengeje urugero bibas-

ha gutera indwara zitandukanye.

IX.1.INDWARA ZITERWA N’IKORESHWA NABI

RY’IBYINJIRA MU MUBIRI

Iyo umubiri utakibasha gukoresha ibiwinjiramo byaba ibinyobwa

cyangwa se ibiribwa, hakurikiraho indwara nk’izi:

Diyabete,

Gute,

Umubyibuho ukabije,

Kunanirwa utakoze,

Kanseri ,

N’izindi nyinshi.

IX.2.IBIRIBWA BIFASHA UMUBIRI GUKORESHA NEZA

IBIWINJIRAMO

(Foods for metabolism)

Ibihumyo bigabanya ikenerwa ry’umusemburo wa Insuline, cyane

ko uwo musemburo iyo ubaye muke kurusha ukenewe mu mubiri,

umuntu arwara Diyabete.

Igifenesi(Breadfruit) imbuto zacyo zikaba zikungahaye mu ntun-

gamubiri ndetse no mu bitera imbaraga.

Piciparume(Peach Palm) nacyo ni igiti gifite imbuto ziha umubiri

imbaraga.


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Ingano, iki gihingwa kikaba ari umwami w’ibinyampeke kubera

umumaro munini kigirira umubiri w’umuntu, kikaba kitari

gikwiriye kubura mu bintu umuntu arya buri munsi.

Rokwati(Loquat) uru rubuto rukoreshwa mu kwirinda indwara

ya diyabete.

Aritisho y’i Yerusaremu(Jerusalem Artichoke) iki gihingwa

kiraryoha cyane kandi gikungahaye ku ntungamubiri zitanduka-

nye.

Ceri(Cherry) imara inzara kandi ikoza amaraso.

IX.3.IBYO KURYA BIFASHA UMWIJIMA N’AGASABO K’INDURWE

(Foods for Liver and Gallbladder)


29

X.URWUNGANO RW’IMIKAYA, AMAGUFWA N’INGINGO

(Muscular-Skeletal System)


30

X.1.INDWARA ZIFATA IMIKAYA, AMAGUFWA

N’INGINGO BIGIZE UMUBIRI W’UMUNTU

Imikaya igize umubiri w’umuntu yometse ku zindi ngingo

nk’amagufwa n’izindi, akaba ari yo ituma umuntu abasha kwi-

nyagambura cyangwa kugira icyo akora. Hari ubwo rero ibas-

ha kurwara bitewe n’impamvu zitandukanye. Mu ndwara zifa-

ta imikaya, amagufwa n’ingingo bigize umubiri w’umuntu

harimo nka:

Fibromyalgia, Imbwa, Gute, Umunaniro udatewe n’akazi,

Kuribwa umubiri n’izindi.

Iyi akaba ari yo mpamvu tubagezaho ubumenyi bujyanye

n’ibyo kurya mwakoresha kugira ngo mubashe kugira imi-

kaya, amagufwa n’ingingo bifite ubuzima buzira umuze.

X.2.IBIRIBWA BIFASHA URWUNGANO

RW’IMIKAYA , AMAGUFWA N’INGINGO

BY’UMUBIRI W’UMUNTU

Navi cyangwa

Navet mu rurimi

rw’Urufaransa ni

i g i h i n g w a

gikungahaye ku

munyu ngugu

witwa Karisiyumu

(Calcium).


31

Cesitinati ikomeza imikaya cyangwa se inyama zigize umubiri

w’umuntu.

Kokonati nayo ikungahaye ku myunyu ngugu itandukanye.

Inkeri zirabura(Black Currant).

XI.AKAMARO K’URUHU KU MUNTU

Uruhu rw’umuntu rumufitiye akamaro kanini, gusa

ibyo rushinzwe bikaba bigabanywamo imirimo

umunani y’ibanze ari yo:

Gukora imisemburo,

Kuringaniza ubushyuhe bw’umubiri,

Kwinjiza imiti mu mubiri,

Gusohora uburozi mu mubiri,

Kurinda umubiri,

Kumva ibikoze ku mubiri,

Gukora Vitamine D,

Gukora Melanine ari yo ntungamubiri itanga ibara

ry’uruhu.

XI.1.INDWARA ZIFATA URUHU

Indwara zifata uruhu rw’umuntu ni nka Kanseri z’uruhu, uruheri,

areriji zitandukanye, Virusi zifata uruhu nka Herpes n’izindi, indwa-

ra zangiza ibara ry’uruhu n’izindi.


32

XI.2.IBYO KURYA BIFATA NEZA URUHU

Ubunyobwa bugaburira kandi bugakomeza uruhu.

Konkombure yoza kandi igaha ubwiza uruhu.

Umwembe ugaburira uruhu kandi ukarinda imitsi yumva.

Ibishyimbo birushaho kugaburira uruhu rw’umuntu.

XII.INDWARA ZANDUZWA(Infectious Diseases)

Izi ni indwara zinjira mu mubiri w’umuntu ziturutse kuri

virusi zitandukanye, udukoko tunyuranye, kandi mu buryo

bunyuranye.

Muri izi ndwara twavugamo nka Virusi itera SIDA, Imitezi,

Mburugu, Kugabanuka k’ubudahangarwa bw’umubiri, Ibicu-

rane, giripe ndetse n’izindi nyinshi.


XII.1.IBIRIBWA BITWONGERERA UBUDAHANGARWA

KU NDWARA

Kiwi ni urubuto rufasha umubiri

kugira ubudahangarwa ku ndwa-

ra kandi rukongera amaraso mu

mubiri.

Manderena ni urubuto rukun-

gahaye kuri Vitamine A na C,

ikaba inazwiho kuba bigoye

kurya imwe kandi ufite nyinshi.

Amaronji(amacunga) akunga-

haye kuri Vitamine C kurenza

Manderena.

Acerola ni urubuto rurusha izin-

di zose gukungahara kuri Vitani-

ne C.

XIII.KANSERI(Cancers)

Kanseri ni ihuriro ry’indwara zirangwa no gukura nabi kw’ingiran-

gingo zimwe na zimwe z’umubiri w’umuntu.Kanseri zikunze kugara-

gara ni nka:

Kanseri y’uruhago,

Kanseri y’ubwonko,

Kanseri y’amabere,

Kanseri y’inkondo y’umura na Kanseri y’umura,

33


Kanseri y’urura runini,

Kanseri y’umwijima na Kanseri y’impyiko

Kanseri y’agasabo k’intanga k’abagore,

Kanseri y’agasabo k’intanga k’abagabo,

Kanseri y’igifu, Kanseri y’umunwa,

Kanseri y’agasabo k’ijwi.

XIII.1.IBYO KURYA BITUMA KANSERI IKURA

Inyama,

Ibinyobwa bisindisha,

Inshyushyu,

Amafi n’andi matungo yo mu mazi,

Amagi,

Ibiribwa mvaruganda,

Ibirungo,

Ikawa,

Isukari.

XIII.2.IBYO KURYA BIRINDA KANSERI

Imbuto,

Amavuta ya Erayo,

Ingano z’imbumbe,

Imboga,

Ikivuguto,

Ibinyamisogwe.

34


XIV.IBYO KURYA BIFASHA ABABYEYI

BATWITE

Gutwita ni igihe kiri hagati yo gusama no kubyara umwana. Muri

iki gihe umubyeyi utwite aba akeneye ibyo kurya bimuha imbaraga

n’ubuzima buzira umuze kugira ngo umwana uri mu nda ye azavu-

ke yuzuye kandi nawe afite ubuzima bwiza bityo iyo ibe intangiri-

ro yo gukura neza kwe.

XV.BIMWE MU BIRIBWA N’IMFASHAMIRIRE

BIBONEKA MURI

THE HOUSE OF VITAMINS LTD

IMIMERA Y’INGANO(Wheat Germs)

Ipaki ifite garama 500,

Iyi ni imimera y’impeke z’ingano, ikaba ibas-

ha kongerwa mu mafunguro asanzwe nk’imi-

fa, imitsima, za salade

35


n’ibindi mu rwego rwo kubyongerera ibyubaka umubiri.

Iha umubiri vitamine E kandi igasohora mu mubiri umwuka

Mwiza usaguka ku ukenewe kugira ngo udatera kanseri, ndet-

se ikanarinda gusaza imburagihe. Iki gihingwa gikungahaye

kuri vitamine A,B1,B2,B6 n’izindi ntungamubiri. Imimera

y’ingano ifasha mu kurwanya diyabete, umunaniro w’ubwon-

ko, umuvuduko w’amaraso ukabije n’ibinure byinshi mu ma-

raso.

Ni agace k’inyuma k’impeke z’ingano kavanwaho n’aba-

hanga muri byo banabifitiye ibyuma kabuhariwe mu rwe-

go rwo guhuriza hamwe intungamubiri zikabonekamo ku-

rusha ibindi bice by’uruheke rw’ingano.

Aka gace k’ingano gakungahaye ku ntungamubiri ngugu

(essential minerals cyangwa minéraux essentiels, kakaba kanavura

abafite ibibazo byo kwituma).

Aka gace k’ingano karinda igifu gukomerekamo imbere bityo kagatuma

umuntu atarwara indwara zitandukanye z’igifu harimo na kanseri yacyo.

Akagace na none gafasha gusohora imyanda inyuranye mu mubiri w’u-

muntu.

Abantu bafite umuvuduko w’amaraso uri hejuru bagirwa inama yo guko-

resha aka gace k’ingano.

36

URUHU RW’INGANO(WHEAT BRAN)


IFUNGURO RYA SOYA(SOYA MEAL)

Agafuka karimo garama 500,

Iyi soya iba yagabanyirijwe ibinyamavuta

biyigize, igasimbura inyama kandi ikaba igiz-

we n’ibyubaka umubiri ni ukuvuga poroteyine

kugeza kuri 30 ku ijana. Iyi soya itunganywa

ku buryo igira ishusho nk’iy’inyama kandi

ikaba ibasha gukoreshwa yonyine cyangwa

ikavangwa n’andi mafunguro.

Uko waritegura: Karanga inyanya hamwe n’ibitunguru, pwavu-

ro,karoti,tungurusumu n’ikindi kirungo ukunda hanyuma uvangemo

iri Funguro rya Soya ubireke bishye mu gihe cy’iminota 10, hanyu-

ma ugabure.

Ifunguro rya Soya kandi rishobora no gukoreshwa mu gukora ama-

sambusa,burete n’ibindi nk’ibyo.

INYAMA ZA SOYA (Soya Meat)

Izi nyama zikorwa muri Soya zikorerwa muri

Leta Zunze Ubumwe za Amerika zikaba zikun-

gahaye mu byubaka umubiri.

Uko zitegurwa:Utumbika izi nyama mu mazi

mu gihe cy’iminota 20, ugategura isosi irimo

inyanya, ibitunguru n’ibindi, hanyuma za

37


nyama ukazivana mu mazi wazitumbitsemo ukazishyira muri ya

sosi, ukabitekana iminota itanu, mbere y’uko ubigabura.

ISUKARI Y’IKIGINA (Brown Sugar)

Agafuka karimo garama 500

Iyi sukari ifasha mu gukomeza amagufwa kandi igasimbura isuka-

ri isanzwe ku bantu babana n’indwara ya diyabete.

NB: Iyi sukari ni uguhitamo kwiza ku bantu bategura imigati, za

keke, amagato ndetse n’ibindi biribwa akenshi biboneka mu minsi

mikuru kubw’impumuro yayo nziza ndetse n’uburyohe bwayo

ntagereranywa.

ICYAYI CYA KOMBUCHA(KOMBUCHA TEA DRINK)

Iki kinyobwa giha umubiri imisemburo itanduka-

nye, gikungahaye kuri Vitamine B1, B2, B3, B4,

B6, B12, C na D ndetse n’imyunyu ngugu nka Cal-

c i u m ( k a r i s i y u m u ) , Z i n k , M a g n e s i u m

(Manyeziyumu),n’indi myinshi, kikanarinda umu-

biri kwandura

indwara zitandukanye ari nako kivura n’izindi

nyinshi.

38


Igabanya ibinure mu mubiri

w’umuntu kandi igaha ubwonko

gukora neza.

Ni nziza ku bantu bagira ibibazo

by’umutima, iby’amagufwa ndet-

se n’ababyeyi batwite cyangwa se

bonsa.

UBUNYOBWA BWA KASHU(CASHEW NUTS)

Bukungahaye ku munyu ngugu wa Magnesium

(Manyeziyumu). Ni ingenzi ku

mikorere myiza y’urwungano

rw’itumanaho ry’umubiri, ku ba-

fite ibibazo byo gucika intege mu

bwonko no mu mubiri.

MAKADAMIYA(MACADAMIA)

Makadamiya ni ubunyobwa bufi-

tanye umubano wihariye n’umuti-

ma ku buryo umuntu wese ushaka

kwirinda indwara z’umutima yafa-

ta akamenyero ko kujya abu-

rya.Makadamiya igabanya umuvu-

duko w’amaraso kandi igafasha amaraso gutembera ne-

za mu mitsi y’umutima.

39

AMANDE(ALMOND)


DATE(DATES)

Date ni imbuto zongera imbara-

ga mu mubiri kandi zigafasha

urwungano mpumekero gukora

neza.

SOYA Y’ABANA(NEW BABY SOYA)

Iboneka mu gafuka ka garama 500

n’ikiro1,

Ni inyongeramirire nziza ku mpinja

n’abana bato. Igizwe n’ibigori bis-

hishuye bivangwa na soya

n’ifu y’isambaza bikongerwamo

izindi ntungamubiri mbere yo

gusebwa. Ifasha ubwonko

bw’abana gukura neza kandi n’aban-

tu bakuru bashobora kuyikoresha. Ababyeyi batwite cyang-

wa se bonsa nabo ibafasha gutegura amashereka.

Uburyo itegurwa: Ukoroga ifu mu mazi akonje kugeza

ubwo inoga kandi ifata ku rugero wifuza, hanyuma ugasuka

urwo ruvange mu mazi abira ukabiteka mu gihe cy’iminota

10 mbere yo kugabura. Ushobora no kuvangamo amata

cyangwa se isukari.

40


HEALTHY BOOSTER

Iri mu gafuka k’ikiro 1, Ibiro 2 n’ibiro 25,

Igikoma cy’iyi fu kibereye umuryango wose

kandi gitera imbaraga kubw’inyongeramirire

ziba zongewemo.

Ni cyiza cyane ku bantu bakuru no ku bantu

bakirutse indwara ni ukuvuga ko ari nziza mu

kondora abarwayi bamaze koroherwa. Iki giko-

ma gisubiza ku murongo abana bagize imirire

mibi mbere.

Uburyo itegurwa: Ukoroga ifu mu mazi akonje kugeza ubwo inoga

kandi ifata ku rugero wifuza, hanyuma ugasuka urwo ruvange mu

mazi abira ukabiteka mu gihe cy’iminota 10 mbere yo kugabura.

Ushobora no kuvangamo amata cyangwa se isukari.

IFU Y’IBIGORI IKUNGAHAYE KURI POROTEYINE

(High Protein Maize Flour)

Iboneka mu gafuka k’ikiro 1 n’ak’ibiro 2.

Iyi ni ifu yateguriwe by’umwihariko ibigo

by’amashuri mu rwego rwo kugabanya ingufu

bakoresha bateka igikoma. Ikaba ikoranye intun-

gamubiri zongerera abanyeshuri ubushobozi bwo

gufata mu mutwe ibyo biga.

41


IFU Y’UBURO IVANZEMO SOYA(SOYA MILLET)

Iyi ni ifu y’igikoma igizwe n’uburo buvanze na

soya bitunganije mu buryo bwiza kandi ikaba

ikungahaye ku ntungamubiri zitandukanye, ikaba

ari nziza ku babyeyi bonsa cyangwa batwite, ndetse

n’abafite ibibazo by’amaraso atameze neza.

IFU Y’UBURO GUSA

Iboneka mu gafuka k’ikiro 1.

Iyi ni ifu y’igikoma y’uburo bw’indobanure ikunga-

haye muri Karisiyumu (Calcium) n’indi myunyu

ngugu, muri poroteyine umubiri ukeneye. Iyi nayo ni

nziza ku bagore bonsa cyangwa batwite kandi ifasha

amaraso.

KAWA YA SOYA IVANZE NA TANGAWIZI

(SOYA KAWA WITH GINGER)

Iri mu icupa rya mirigarama 140(140mg).

Iyi ni ikawa ya soya ivanze n’ifu ya tangawizi, ihu-

mura neza cyane kandi iraryoshye. Ifasha abantu

barwaye umutima, impiswi, iseseme, kuribwa mu

ngingo ndetse no kuribwa imikaya ntigira uburozi

bwa Cafeine.

Iyi kawa uyivanga mu mazi cyangwa amata as-

hyushye. Ubishatse wakongeramo n’isukari.

42


KAWA YA SOYA (SOYA KAWA)

Iyi kawa nayo ntabwo ifite uburozi bwa Cafeine,

ikaba ahubwo isimbura ikawa isanzwe, uburyohe

n’impumuro bikaba nk’ibya kawa isanzwe kandi

ikaba ifasha abarwayi b’umutima n’abafite umuvu-

duko w’amaraso uri hejuru. Ivangwa mu mazi

cyangwa amata ashyushye kandi wabishaka ukon-

geramo n’isukari.

IFU YA SOYA UVANGIRA KU MEZA

Iyi fu iri mu gafuka ka garama 500,

Iyi fu ibereye abantu batabona umwanya uhagije

wo guteka igikoma mu buryo busanz-

we,nk’abanyeshuri, abakozi bazinduka bajya ku

kazi cyangwa se abantu bibana, kuko kuyikoramo

igikoma, uyifata ukayivanga mu mazi ashyushye

ugakoroga, ugahita unywa cyangwa se ukanavan-

gamo isukari cyangwa amata.

Uyu ni umwikamire w’amavuta ya Erayo, igiti gikunze kwera mu

bihugu bikikije inyanja ya Mediterane, aya mavuta akaba agabanya

Cholesterol ari byo binure mu mitsi itwara amaraso, akanavura

indwara zindi nyinshi zifata amara, umwijima n’izindi nyama zo

mu nda.

43

AMAVUTA YA ERAYO YA MBERE

(Extra Virgin Olive Oil)


IFU Y’IBIGORI IKUNGAHAYE KU BYUBAKA UMUBIRI

(MAIZE FLOUR HIGH IN PROTEIN)

Iboneka mu gafuka ka garama 500 n’ak’ibiro 2.

Iyi ni soya ikaranze neza ikoreshwa mu buryo

butandukanye haba mu gutegura amasosi cyangwa

se mu yandi mafunguro.

Iyi fu iberanye n’ibigo by’amashuri mu rwego rwo

kugaburira abanyeshuri indyo yuzuye, cyane ko itarushya gutekana

n’ibindi.

Iyi fu ni yo ya mbere ikungahaye kuri poroteyine kandi idahenze

mu ziri ku isoko

44


UMWANZURO

Iki ni igitabo giherekeza ubuzima bwacu bwa buri munsi kuko

amagara mazima aharanirwa kandi burya tutayafite ntacyo

twageraho. Uramutse wifuje kubonana n’Umuyobozi Mukuru

w’ibi bigo byombi HABUMUGISHA Francis cyangwa se hari

ibyo wifuza kubona bijyanye n’ibiribwa cyangwa se inyongerami-

rire biboneka muri iki gitabo, wakoresha aderesi ikurikira:

HABUMUGISHA Francis

New Start Centre Ltd.

Po Box 6374 Kigali, Rwanda

Tel.: +250788308582

E-mail: [email protected]

Website: www.newstartcentre.org

NB.: Ibiribwa byose, inyongeramirire ndetse n’ibindi byose biri muri iki gitabo

bigufasha kurya neza wabisanga ahantu hose hari ishami rya New Start Centre

Ltd cyangwa The House of Vitamins ari yo Nzu y’Intungamubiri.


New Start Centre Ltd. Po Box 6374 Kigali, Rwanda

Telephone: (250)255120699

Mobile : (250)788308582

E-mail: [email protected] Website: www.newstartcentre.org

Branches (Amashami

Kigali

Nyagatare

Nyanza

Kayonza

Kirehe

The House of Vitamins Ltd. Po Box 6374 Kigali, Rwanda

Telephone: (250)255120699

Mobile : (250)788308582

E-mail:[email protected] Website: www.newstartcentre.org

Branches (Amashami)

Kigali

Nyagatare

Nyanza

Kayonza

Kirehe


Francis HABUMUGISHA,IDCTh, BGC, MPH

Francis HABUMUGISHA yavukiye mu Murenge wa Nyakariro, Akarere ka Rwamagana ku ya mbere Werur-

we 1981, akaba ari umujyanama mu by’ubuzima bushingiye ku mirire myiza wabyize ku buryo buhagije

binyuze mu mashuri atandukanye, akaba afite impamyabumenyi y’icyiciro cya Mbere cya kaminuza mu miri-

re mbonerabuzima(Diploma in Diet and Nutrition), Impamyabumenyi mpuzamahanga y’icyiciro cya mbere

cya kaminuza mu Buvuzi Nyunganizi(International Diploma in Complementary Therapies), impamyabumenyi

y’icyiciro cya kabiri cya kaminuza mu Bujyanama (Bachelors in Guidance and Counseling) ndetse akagira

n’impamyabumenyi y’icyiciro cya gatatu cya kaminuza mu Buzima Rusange (Masters in Public Health).

Francis HABUMUGISHA arubatse, umufasha we yitwa RURANGIRWA Monica, akaba ari umwarimu

n’umuyobozi w’ishami ry’ibaruramari(Head of Accounting Department) muri kaminuza ya INILAK, nyuma

yo kubona impamyabumenyi y’icyiciro cya kabiri cya kaminuza mu by’ubucuruzi(Bachelors in Commerce)

ndetse n’impamya bumenyi y’icyiciro cya gatatu cya kaminuza mu by’Icungamikorere(Masters of Business

Administration) yakuye muri Pune University mu gihugu cy’Ubuhindi.

Bafitanye umwana w’umukobwa witwa MUGISHA Benitha Goodrich.

Copyright©2013 New Start Centre Ltd, Edited by NTAMPAKA Jean

rya neza ubeho neza i

Health & Medicine