Ku bantu bagira ibibazo byo kubura ubushake mu gihe cyo gutera akabariro, hari ibiribwa byongera ubushake bwo gutera akabariro bakwiye kwibandaho mu mirire yabo ya buri munsi, bikaba byabafasha gutandukana nibi bibazo burundu.
Ubushakashatsi bwakorewe ku bagabo bwagaragaje ko umugabo umwe ku bagabo batatu ,aba afite iki kibazo cyo kubura ubushake buhagije butuma igikorwa cyo gutera akabariro kigenda neza bityo ugasanga amkimbirane yo mu miryango ashiniye ku gucana inyuma akomeje kwiyongera.
Ibiribwa bishobora kugira uruhare rukomeye mu kuvura iki kibazo, kubera ko byongera ibinyabutabire mu mubiri bikenewe ngo igitsina gifate umurego, aha twavuga nk’ikinyabutabire cya aside nitirite(Nitric Acid) nitirike ogiside ,ikinyabutabire cya arijinine ndetse bikanatuma amaraso atembera neza mu myanya myibarukiro.
Dore ibiribwa byongera ubushake bwo gutera akabariro:
1.Watermelon (wotameloni )
Mu rubuto rwa watermelon dusangamo ikinyabutabire cya Citrulline (soma sitiruline ) ,iki kinyabutabire kikaba kinatuma umubiri uvubura aside nitirike ,byombi bikaba bigira uruhare runini mu gutuma umuntu agira ubushake bwo gutera akabariro.
Imbuto nka kokombure nazo zikungahaye ku binyabutabire nabyo bituma umuntu ashyukwa ndetse n’ubushake bukiyongera cyane .
2.Epinari n’izindi mbogarwatsi
Burya imboga za epinari zikungahaye ku kinyabutabire cya aside nitirike ,kandi kikaba gituma ubushake bwo gutera akabariro bwiyongera ndetse kikanatuma imitsi itwara amaraso yaguka ikaba minini.
Guteka epinari ,ukazikoramo agasosi karimo igitunguru ,umunyu wa sodiyumu (uyu wo mu gikoni ) ugashyiramo n’agasenda ,uba ukoze umuti wa viyagara karemano. Muri rusange imboga rwatsi zituma umubiri ubona intungamubiri n’imyunyungu y’ibanze ituma ukanguka bityo ukaba ushobora gutandukana n’ikibazo cyo kubura ubushake.
3.Ikawa
Burya kunywa agakawa bishobora gutuma ubushake bwo gutera akabariro bwiyongera ,ubushakashatsi bwakorewe ku bagabo bwagaragaje ko kunywa agakawa kangana na miligarama 170 na 375 ku munsi bishobora kubavura kino kibazo cyo kubura ubushake.
Muri rusange agakawa ni keza ku bagabo kuko gashobora gutuma baba intwari mu buriri kandi kagakemura burundu ibibazo byo kubura ubushake .
4.Shokora y’irabura
Muri Shokora dusangamo ikinyabutabire cya flavanol gituma amaraso atembera mu mubiri akwirakwira hirya no hino ,ibi bigatuma kandi amaraso agera mu gitsina yiyongera ari nabyo byongera ubushake.
Kurya shokora bishobora gutuma umuntu abyibuha cyane bikaba byamutera ibindi bibazo ,uku kubyibuha kukaba guterwa n’amasukari dusanga muri shokora.
5.Amafi yo mu bwoko bwa Salmon
Ubu bwoko bw’aya mafi dusangamo Vitamini D nyinshi ,ku buryo bituma agira uruhare runini mu gutembera neza kw’amaraso ,ibi bigaterwa niyi vitamini D.
Amafi yo mu bwoko bwa Salmon anakungahaye ku zindi ntungamubiri nyinshi zitandukanye bituma agira uruhare runini mu gutera imikorere myiza y’umubiri.
6.Ubunyobwa
Burya ubunyobwa ni ikiribwa gikomeye mu kuvura ibibazo bitandukanye bijyanye no gutera akabariro ,cyane cyane kubura ubushake buhagije. Kurya ubunyobwa kandi byongera umubare w’intangangabo kandi bikanatuma ubwiza bwabo burushaho kuba bwzia bityo byanafasha abantu bafite ibibazo byo kutabyara bitewe n’amasohoro afite ibibazo.
8.Indimu n’amaronji
Ubushakashatsi bwakorewe muri kaminuza ya Oxford bwagaragaje ko kurya indimu cyangwa amaronji bishobora kukuvura kino kibazo cyo kutagira ubushake buhagije. Bikaba bikekwako byose bishyingira ku ntungamubiri n’imyunyungugu biboneka muri ubu bwoko bw’imbuto ,
Muri rusange ,ibibazo byose bijyana no gutera akabariro ,ibyinshi muri byo bishobora kuvurwa no kurya imirire iboneye ,bigatera umubiri kwisana no kwiyubaka ,ibi kandi bikaba bituma umubiri ukora neza ,bityo ubwawo ukaba ushobora kwivura iki kibazo .
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