Kerry Torrens, impuguke y’Umwongerezakazi yemewe mu mbonezamirire, arasobanura uburyo bwo kurya neza kandi mu buryo bwizewe kuri wowe no ku mwana wawe, muri buri gihembwe cyo gutwita kwawe.
Indyo yuzuye kandi nziza ni ingenzi cyane kugira ngo ugire ubuzima bwiza, by’umwihariko iyo witegura kuba umubyeyi. Ariko se ni ngombwa kurya aha babiri kandi ukirinda ibiribwa bimwe na bimwe?
Uretse gukurikiza inama rusange zijyanye n’indyo nziza – nko kurya ibiribwa bitanu ku munsi, kurya ibinyampeke byuzuye, guhitamo inyama zo mu bwoko butabyibushya hamwe n’ibiribwa bikungahaye ku kinyabutabire cya calcium, hari izindi mpinduka z’ingenzi zo mu biribwa zo kwitabwaho igihe witegura kubyara.
Ni gute wakurikiza indyo nziza igihe utwite?
Ntibitangaje kuba washaka cyane intungamubiri mu gihe utwite zo gufasha mu mikurire y’umwana wawe, ariko birashoboka kubigeraho utarinze kongera ibiryo urya.
Mu gihe utwite, umubiri wawe, uba udasanzwe, urushaho kugira ubushobozi bwo kwakira intungamubiri, ibyo bivuze ko atari ngombwa kurya aha babiri – ni ingirakamaro cyane kwibanda ku bwiza bw’indyo yawe.
Ngomba gufata ibyo kunganira indyo igihe ntwite?
Abagore bitegura kubyara bagirwa inama yo kwiyongeramo:
Ibifite ‘acide folique’ (folic acid) guhera igihe ugerageza kugira umwana kugeza ku mpera y’icyumweru cya 12 (bibaye hafi). Gufata inyunganira ndyo (supplément/supplement) buri munsi ifite ‘microgrammes’ (mcg) 400 za ‘acide folique’, ariko ntiwibagirwe kurya ibiribwa byinshi bisanzwe bikungahaye kuri iyo vitamine (ya folate), nk’ibi:
- Imboga zifite ibibabi by’icyatsi kibisi, nka za epinari (épinards/spinach) n’amashu
- Imboga zumye, zijya kumera nk’ubushaza zizwi nka ‘pois chiches’ cyangwa ‘chickpeas’, ibishyimbo bifite amaso y’umukara n’iminyegenyege (lentilles), ijya kumera nk’udushyimbo duto
- Imbuto, nk’inkeri (fraises) n’amacunga (oranges)
