02/01/2026
Iyumuntu nibihe bihumba ningoga mumwanya muto ? Nibihe cane gukira , Hoho nizahe yofungura agaca Akira ningoga? Hoho nizahe yokwirinda gufungura zituma adakira vyoroshe ?? Nico cirwa cuno musi ni
Ernest Ham Chef nutritionniste diététicien Muzonshimira munyuma . MN: kuko vyangoye guvuga mukirundi vyose ico udatahura cukiraba kwifoto naguhaye musi . Ntimwibagire kunterintege mugu kora (like, commentaire, abonné,na partage)
Ok
✅Hari ibihimba/uduce tw’umubiri dukira ningoga kuruta ibindi iyo bikomeretse, bivanye n’ibi:
1)Kuba bifise amaraso menshi (vascularisation) → bikira ningoga
2)Kuba bifise “cellules” zisubiriza ningoga (regeneration rapide)
3)Kuba bitagira infection /
4)kutavangavanwa
5)Kuba bitari amagufa canke cartilage (ivyo bikira biteba cane)
👌💕Reka ndabitindeke Top 6 uhereye ku bikira ningoga cane:
1) Uruhuzu rwo mu kanwa raba ifoto musi yanditseko 1(mu bouche: mu minwa, mu maso y’iminwa, mu matama yo mu kanwa) muri rusangi mukanywa
Hakira ningoga cane. Kuki? Mu kanwa haba amaraso menshi hamwe n'amate salive bifise inguvu zo kunesha udukoko (bactérie)+ uturemangingo two mu kanwa twisubiriza vuba.
2) Ururimi (tongue) raba ifoto 2
Rukira ningoga cane.
Kuki? Rufise amaraso menshi kandi rufise cellules zisubiriza ningoga.
3) Urukoba rwo mu maso (facial skin) + scalp (ku mutwe)
Kukira ningoga cane. Kuki? Aho hose haba blood supply nyinshi (capillaires nyinshi).
4) Urukoba rusanzwe kumubiri hose inyuma (skin) – iyo hakimeretse vyoroshe
Hakira vuba. Kuki? Uruhu rufise ubushobozi bwo gusubira kwiyubaka (épithélialisation).
5) Imitsi (muscles) – ibikomere bitari binini
Bikira neza ugereranije n’ahandi.
Kuki? Imitsi ifise uturemangingo dufasha gusubira kwiyubaka (satellite cells) + amaraso menshi.
6) Igitigu (foie)
Ni co gihimba gikira cane mu bihimba vy' imbere.ibindi vyo vyimberere birateba Kuki? Foi (Igitigu) gifise pouvoir de régénération idasanzwe (gishobora gusubira gukura kandi ningoga).
❌❌Hariho rero na Top 6 zigorana gukira (duhereye ku zigorana cane kuruta izindi) iyo bikomeretse, hamwe n’impamvu (kuki):
1) Cartilage (agahingamo k’amagufa: mu mavi, mu matwi, mu mazuru) aba tabitahuye raba ifoto nabahaye
Niho hantu hagorana gukira kuruta ahandi hose kumubiri.
Kuki? Hafize amaraso make cane (avasculaire) → rero uturemangingo two kuhasanasana ntitushika neza.
2) Imitsi y’ubwonko (nerfs) (cane cane spinal cord/ubwonko) raba ifoto musi utahure neza
Kukira biragorana cane. Kuki?
Uturemangingo tw’ubwonko/nerfs ntidusubira kwiyubaka neza, kandi iyo dupfuye ntitugaruka.
3) Tendons (imigozi ifata imitsi n’amagufa) raba ifoto nahone Kugira utahure neza
Hakira buhoro cane.
Kuki?
Tendons zifise amaraso make, kandi zikorera mu kwinyeganyeza haguma hihindukiza (stress) buri munsi,buri saha
4) Ligaments (imigozi ifata amagufa ku mavi, ankle, etc.) raba foto
Hakira buhoro, akenshi ntibisubira Kuba nk’uko vyari.
Kuki?
Amaraso make + stress nyinshi mu guhindukiza ingingo zigize umubiri.
5) Meniscus (mu mavi) raba foto nahone uzonshimira munyuma
Gukira bigorana cane.
Kuki?
Igice kinini ca meniscus ntikigira amaraso → ivyo bituma hakira gake.
6) Amagufa (bone) – fracture zikomeye
Gukira birashobora gufata amezi. Kuki? Bikorwa mu ntambwe nyinshi (callus → consolidation), kandi bisaba:
calcium/vit D
amaraso
kudakoreshwa cane
✅✅ Waooo ngizi imfungurwa Rero wofungura
Imfungurwa 10 zifasha gukira ningoga (duhereye ku zibikora gusumba izindi)
1) Amagi (Ndabinginze sivyimisi yose ni kurugero nutritionnellement)
Uti kuki?
Afise
Protein nziza cane + vitamine A, D, B12
Afasha kwubaka tissue( uturemangingo) nshasha.
2) Inyama zitukura (beef/chevre/mouton) canke umwijima (foie) navyo muvyitondere sukubihorako ,kuko bishobora kuteza ingorane nini ubikoze Kenshi canke uvyamyeko
Ariko bifise
Fer, Zinc, B12
Zinc ni ngirakamaro cane mu gukiza ibikomere.
3) Ifi (sardine, indagara, tilapia, salmon)
Ibivyo ntangorane yavyo nivyiza Kandi cane no mubuzima bwa misi yose
Ati kuki ga Ham Chef nutritionniste diététicien
Bifise
Omega-3 Zirimwo kurugero runini zigabanya inflammation
Protein + (sardines/indagara) calcium. Navyo ni ntagereranywa.
4) Ibiharage + ibitoke (haricots + banane plantain)
Birimwo
Protein + énergie
Bifasha gukomeza umubiri mu gihe uriko urakira.
5) Amata ya soya canke yinka (ariko ayinka mwongera muyagabirako / yaourt / fromage
Ivyo birimwo
Calcium + protéines
Vyiza cane ku magufa.
6) Imboga z’icatsi kibisi (épinards, amarante irengarenga, choux)
Zirimwo
Folate, magnésium, vitamine K
Vit K ifasha ku gukomera kw’amagufa no gukira.
7) Ivyo kurya birimwo vitamine C ntavyo ninkibi :
(🍊 Imicungwe, 🍋🟩 indimu, goyave (amapera), 🍍 inanasi, 🍅 itomate)
Vit C irimwo cane ifasha gukora collagène
Collagène ni yo yubaka uruhu, tendon, ligament.
8) Ivyamwa n’imboga vy'uhondo/orange nka :
(karoti, papayi, mangue, patate douce (ibijumbu)
Bifise beta-carotène → vitamine A
Vit A ifasha gukira uruhu no kurwanya infection.
9) Ivyamwa vy’amavuta (avocat) + amavuta meza (huile d’olive)
Afasha kwinjiza vitamines (A, D, E, K)
Agabanya inflammation.
10) Ivyamwa nibinyantete/ivyema
(arachides, noix, graines de sésame)
Birimwo
Zinc, magnésium, vitamine E
Vit E irinda uturemangingo gufa vyoroshe.
‼️Ntusamare inama ikomeye cane: ‼️Amazi + ‼️isupu Ivyo ni ntasubirizwa.
Amazi menshi afasha amaraso gutembera neza no gukiza tissue (uruhu)
😭😭😭❌❌Ariko hariho nivyo gufungura bibi kizira kubirya ubifungura mugihe ufise igikomere
Ibiribwa bibi bituma udakira ningoga (wirinde)
1)Isukari nyinshi (Fanta, bonbons, biscuits)
2)Inzoga
3)Amavuta yo kotsa menshi (friture)
4)Itabi
Musomyi wunva izi nyigisho zanje zigufasha ? Hari ico wifuza nokurikizako kubigisha ?
Harimpanuro wompa canke kumbwira Merci ?
Harico nawe wobivugako mwese duhurire muri commentaires.
Nanje nkumuganga wumushakashatsi (nutritionniste diététicien) ndabemereye ko tuzigishanya kenshi ibijanye namagara yanyu ,Namwe muze mwibuke kunshimira munyuma love you ❤️ ♥️ 🫵 +257 76 37 04 95 call and watsp ♥️
