Si ubwa mbere wumvise ijambo ”indagara” ndetse hari uduce bazita ngo ni ”injanga” izina ryose wazita ntabwo bizabuza leta gushishikariza abantu cyane cyane abafite abana bakiri bato kugira umuco wo kurya amafunguro arimo indagara.
Indagara, Injanga (bikomoka ku ijambo ry’igiswahili ”dagaa”), kapenta, omena ni ubwoko bw’amafi mato cyane akunze kuribwa yumishijwe. Ni ikiribwa buri wese agirwa inama yo kurya buri munsi ndetse byagera ku bafite abana bato bikaba akarusho. Indagara kandi zijyana no kuzirisha Umuceri, Ubugari, Kawunga, kuzivanga mu birayi ndetse n’ubundi buryo buri wese yashaka kuzitekamo.
Ushobora kuzikoramo kandi ifu, ukajya uminjira mu byo kurya bihiye cyane cyane ku mwana muto mbese wazirya uko ushatse kuko hari n’abazihekenya ari mbisi.
Dore intungamubiri zuzuye mu kiribwa cy’indagara;
Vitamini A
Nubwo tudasangamo nyinshi nk’iboneka mu mbuto n’imboga ariko mu ndagara naho dusangamo vitamini A. Iyi vitamini ikaba ingenzi mu mikorere y’amaso, kongerera ingufu ubudahangarwa no gusukura umubiri.
Vitamini B1
Iyi vitamini kandi initwa Thiamine ni vitamini tubona mu ndagara ikaba ingenzi mu mikorere inyuranye y’umubiri. Harimo kuringaniza ibiro, gufasha mu mikorere y’umubiri imbere aho ifashamu gutera ingufu. Iyi vitamini kandi ikaba ifasha mu rwungano rw’imyakura
Ubutare
Uyu munyungugu ni ingenzi cyane mu kongera amaraso, kurinda indwara zizanwa no kugabanyuka cyangwa kubura kw’amaraso mu mubiri, kurinda umutwe kandi bikanafasha ibisebe gukira vuba.
Poroteyine
Poroteyine bizwi ko ari nk’amatafari yubaka umubiri wacu. Ni yo mpamvu ziba nziza ku mwana utangiye kurya kuko zimufasha mu mikurire ye haba mu gihagararo no mu bitekerezo.
Kalisiyumu
Kuba habonekamo kalisiyumu bituma ziba nziza mu gukomeza amagufa, amenyo ndetse no kurwanya no kurinda indwara zifata amagufa nka rubagimpande. Igitangaje ni uko kalisiyumu iboneka mu ndagara iruta kure iboneka mu mafi manini.
Imikorere y’ubwonko
Kuba habonekamo phosphore na poroteyine bituma indagara ziba ifunguro ryiza cyane ku bana bari munsi y’imyaka 10 aho zibafasha kugira ubwonko bukora ku bipimo biri hejuru. Ndetse zinafasha abana baziriye kugira imitsi yo mu bwonko ikora neza ndetse na DNA yabo ikaba ntamakemwa bikabafasha kugira ubwenge.
Si izi gusa kuko indagara ni isoko y’intungamubiri zinyuranye dore ko dusangamo ibitera imbaraga, ibinure bituzuye (ari na byo byiza), sodiyumu na potasiyumu, poroteyine, vitamini A, B6, B12, C na D. habonekamo kandi kalisiyumu, ubutare na manyeziyumu. Hanabonekamo ibinure bya omega-3. izi ntungamubiri zikaba zituma indagara ziba nziza.
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