Ntaguhakana ko hari ibitangaza mu mubiri bituruka mu konsa; nk’amahirwe y’umubano utangwa hagati y’umubyeyi n’umwana biturutse mu kumwonsa, biturutse kandi ku ntungambiri nyinshi amashereka agira. Kugeza na nubu biracyagaragara ko kopnsa umwana bigira inyungu ku mubyeyi ndetse n’umwana.
Bimwe mu byo wafata bikongera ikorwa ry’amashereka
1.Epinard
Epinard izwiho kuba ifite imbaraga umubiri ukenera, vitamin, n’imyunyungugu. Ibi byose bigomba kwiyongera mu gihe umubyeyi yonsa. Epinard igufasha kongera no kugera kuri vitamin n’imyunyungugu bikenewe. Epinard ikize kuri calcium, ubutare (iron), vitamin K, A, na acide folic. Acide folic n’intungamubiri intungamubiri ikenewe n’ababyeyi bonsa. Imboga rwatsi zijimwe (dark green leafy vegetables) nazo zikize kuri phytoestrogens. Phytoestrogens zizewe mu kuzamura ubuzima bwiza bw’uturemangingo tw’ibere, no mu konsa.
2.Amazi
Mu gihe cyo konsa umubiri uba usabwa amazi benshi. Iyo umubyeyi yonsa biba byiza iyo afashe amazi ahagije. Kumara igihe kinini udafite amazi ahagije mu mubiri bikomerera umubiri gukora amashereka ahagije umwana, no mu mikorere myiza y’umubiri.
3.Oats
Oats ni ubwoko bw’ibinyamisogwe bikize cyane ku ntungamubiri zigira uruhare mu gukorwa kw’amashereka. Ikindi nuko ari ikiribwa kiza gifasha umuntu kuruhuka mu mubiri, kikanongera ingano ya oxytocin (umusemburo ugira uruhare kugirango konsa bigende neza) mu mubiri.
4. Karoti
Karoti izwi nk’ikiribwa gifasha mukongera ikorwa ry’amashereka (galactagogue), ikaba inakize kuri phytoestrogens. Karoti kandi ikize kuri B-carotene na vitamin A. umutobe wa karoti ni mwiza kubabyeyi bonsa, kuko kunywa igikombe kimwe cy’umutobe wa karoti mbere y’ifunguro rya saa sita byongera ingano y’amashereka akorwa nyuma ya saa sita.
5.Ibinyamisogwe (legumes)
Ibinyamisogwe (ibishyimbo byumye, amashaza, inkori, n’ibishyimbo bitumye) n’ibiribwa byongera ikorwa ry’amashereka. Gufata ibikomoka mu muryango w’amashaza nka chickpea ukongeramo tungurusumu (ikiribwa cyongera amashereka) byongera intungamubiri zikenewe n’umubyeyi wonsa, kugirango amashereka akorwe.
6.Amafi
Amafi yomu bwoko bwa salmon, sardine, mackerel na tuna n’inkomoko nziza y’amavuta meza (essential fatty acids) na omega-3. Iyi omega-3 izamura imirire myiza y’umubyeyi wonsa kugirango haboneke imisemburo ihagije yo gukora amashereka.
7.Imbuto
Imbuto nazo nibiribwa mwimerere byongera ikorwa ry’amashereka. Zimwe mu mbuto zigira phytoestrogens, ifasha mu gukora amashereka guhoraho.
Aho wabona ubufasha bw’uko wakwita k’umubiri wawe ndetse naho wabona inyunganiramirire nka spirulina, multivitamin, blueberry concentrate, n’izindi nyinshi zagufasha kubona amashereka, no mu mibereho yawe myiza, muri HORAHO Life tubafitiye inyunganiramirire zabafasha kugira ubuzima bwiza.
Uramutse ukeneye izo nyunganiramirire, wagana aho HORAHO Life bakorera mu mujyi wa Kigali, mu nyubako yo kwa RUBANGURA, muri etaji ya 3 mu muryango wa 302 na 301.
Ushobora no kubahamagara kuri numero 0785031649 / 0788698813 ku bindi bisobanuro. Wanabasura urubuga rwabo arirwo www.horahoclinic.rw.
