Nubwo mu busanzwe abantu benshi barya uko babonye, umugore utwite aba agomba kwitondera ibyo arya kuko aba yita ku buzima bwe n’ubw’umwana atwite. Hari ibiribwa bifasha umwana gukura neza ndetse bikanafasha umubyeyi gukomeza kugira ubuzima bwiza.
Amagi: Amagi akungahaye kuri poroteyine zifasha mu mikurire y’umwana uri mu nda. Arimo kandi vitamini n’imyunyungugu inyuranye ifasha umubiri gukora neza. Choline iboneka mu magi ifasha ubwonko bw’umwana gukura neza kandi ikarinda ibibazo by’urutirigongo. Umugore utwite ashobora kurya hagati y’igi rimwe n’abiri ku munsi, cyane cyane amagi atogosheje neza.
Amafi ya salmon; Ni isoko nziza ya poroteyine ndetse n’ibinure bya omega-3 bifasha mu mikurire y’ubwonko bw’umwana. Aya mafi kandi afasha umubyeyi kugira akanyamuneza no gukomeza kugira imbaraga. Salmon irimo mercury nkeya ugereranyije n’andi mafi amwe ashobora kugira ingaruka mbi ku mwana.
Ibishyimbo: Ibishyimbo bikungahaye kuri fibre na poroteyine. Fibre ifasha kwirinda impatwe n’ibibazo byo kutituma neza bikunze gufata abagore batwite. Birimo kandi ubutare, zinc, calcium na vitamini B9 ifasha mu mikurire myiza y’umwana.
Ibijumba: Ibijumba cyane cyane bifite ibara rya orange bikungahaye kuri carotenoids zihindukamo vitamini A mu mubiri. Vitamini A ni ingenzi mu mikurire y’amaso, uruhu n’ubudahangarwa bw’umwana. Ibijumba binarimo vitamini C, fibre na vitamini B9.
Impeke zuzuye nk’umuceri utonoye bwa mbere, ibigori, amasaka, uburo n’ingano, zikungahaye kuri fibre, vitamini E na selenium. Zifasha umubiri kubona imbaraga ndetse zigafasha no mu mikorere myiza y’igogora.
Ubunyobwa bwa Walnuts: Walnuts ni ubwoko bw’ubunyobwa bukungahaye ku binure bya omega-3 bikomoka ku bimera. Burimo kandi poroteyine na fibre. Kurya utubuto twa walnuts hagati y’amafunguro bifasha umubiri kubona intungamubiri z’ingenzi ku mubyeyi n’umwana.
Yawurute :Yawurute ni isoko nziza ya calcium ifasha amagufa n’amenyo gukomera. Iyo umugore utwite atabona calcium ihagije, umubiri uyikura mu magufa ye kugira ngo utunge umwana. Yawurute rero ifasha umubyeyi gukomeza kugira amagufa akomeye ndetse n’umwana akagira urutirigongo rukomeye.
Imboga
Imboga zifite ibara ry’icyatsi cyijimye nk’imboga rwatsi zikungahaye kuri vitamini A, B9, C na K. Zifasha amaraso gukora neza, zigakomeza ubudahangarwa bw’umubiri kandi zikanafasha amaso gukora neza.
Inyama
Inyama z’inka zidafite ibinure byinshi ni isoko nziza ya poroteyine n’ubutare. Zifasha mu gukora amaraso no gukomeza imbaraga z’umubiri. Ni byiza kurya inyama zapimwe neza kandi zigatetswa neza mbere yo kuzirya.
Imbuto
Imbuto z’amoko anyuranye nk’imineke, amacunga, pome n’inanasi zikungahaye kuri vitamini n’imyunyungugu umubiri ukeneye. Zifasha umubiri kugira amazi ahagije ndetse zigakomeza ubudahangarwa bw’umubiri. Kurya imbuto mu gihe utwite bifasha umwana gukura neza no kumenyera uburyohe bwazo nkiri mu nda.
