Umugore utwite akeneye kwita ku buzima bwe no gufata intungamubiri zikwiye kugira ngo afashe umwana gukura neza kandi ubuzima bwe bugende neza muri iki gihe cy’ingenzi. Umugore utwite agomba kwitondera indyo ye kugira ngo afashe ubuzima bwe n’ubw’umwana.Inzobere mu by’imirire zivuga ko umugore akwiye gufata ibyo kunywa n’ibyo kurya bikize kuri vitamin na poroteyine na kalisiyumu. Dore bimwe mu byo umugore utwite agomba kurya:
Ibishyimbo
Ibishyimbo ni ikiribwa cyiza ku mugore utwite kuko bikungahaye kuri poroteyine, Ifasha umwana gukura neza kandi ikongerera umubyeyi imbaraga. Ibishyimbo kandi bifite Acide folique irinda umwana kuvukana ubumuga mu bwonko no mu ngingo z’urutirigongo.Ibishyimbo bikize kuri Fer (Iron); Iyi ntungamubiri ifasha mu kongera amaraso, ikarinda umubyeyi kugira ikibazo cyo kubura amaraso, gikunda kubaho cyane ku bagore batwite. Ibishyimbo kandi biroroshye kubona, kandi bitegurwa mu buryo butandukanye, bityo bikaba byiza kubigira kimwe mu bigize indyo y’umubyeyi utwite.
Inyama
Inyama ni ikiribwa cy’ingirakamaro ku mugore utwite kuko zikungahaye kuri poroteyine, fer, vitamini B12, na zinc, bikaba byose bifasha mu mikurire y’umwana no mu kwirinda ibibazo umubyeyi ashobora guhura nabyo mu gihe atwite.Inyama zibamo poroteyine ifasha mu mikurire y’ibice byose by’umubiri w’umwana, harimo imitsi n’uruhu. Zifite Vitamini B12; Ifasha mu mikorere myiza y’ubwonko n’uturemangingo tw’amaraso. Zifite Fer; Ifasha kongera amaraso n’ubushobozi bwo gutwara umwuka mwiza (oxygen) mu mubiri, bityo ikarinda umubyeyi kugira ikibazo cyo kubura amaraso.Icyakora, ni byiza ko umugore utwite agerageza kurya inyama zidafite amavuta menshi, nk’inkoko n’inyama z’inka, kandi akirinda inyama zitogosheje neza cyangwa izokeje (zigishya) kuko zishobora kuba zikirimo udukoko twatera indwara.
Ibikomoka ku mata
Ibikomoka ku mata byiza ku mugore utwite birimo amata, yoghurt, fromage, ndetse n’amata avanze (powdered milk) igihe amata asanzwe ataboneka. Bifasha kandi kugabanya ibyago byo kugira umuvuduko mwinshi w’amaraso, ari byo bikunda kubaho cyane ku bagore batwite.
Ibijumba
Ibijumba ni ikiribwa cyiza ku mugore utwite kuko bikungahaye ku ntungamubiri zitandukanye zifasha umwana gukura neza, ndetse bigafasha umubyeyi kugira ubuzima bwiza n’imbaraga. Ibijumba bikize kuri vitamini A, ikenerwa mu mikurire y’uturemangingo tw’umwana, by’umwihariko uruhu n’imikaya (muscles). Ibijumba biroroshye gutegura kandi bishobora gutekwa mu buryo butandukanye, biribwa bisekuye, byokeje cyangwa se bitogosheje. Kubyongera mu ifunguro rya buri munsi ni uburyo bwiza bwo gufata intungamubiri zifasha umwana gukura neza.
Ibinyampeke
Ibinyampeke ni byiza ku mugore utwite ni ibirimo fibre nyinshi, nka fulere, ingano, umuceri utogosheje, n’ifu y’ibigori. Kubigira mu ifunguro rya buri munsi bifasha gutanga ingufu z’amaboko no gufasha umubiri w’umubyeyi ndetse n’umwana. binyampeke ni ikiribwa cy’ingenzi ku mugore utwite kuko bikungahaye kuri fibre, vitamini, minerali, ndetse na karisori (calories) zifasha umubiri kubona ingufu z’amaboko. Ibinyampeke bikungahaye kuri vitamini B zirimo B1, B2, na B3, zifasha mu mikorere y’ubwonko bw’umwana, no gukura k’ubwonko n’uturemangingo tw’umwana.
Imbuto
Imbuto ni ingenzi ku mugore utwite kuko zikungahaye ku ntungamubiri zifasha mu mikurire y’umwana no mu kurinda umubiri w’umubyeyi indwara. Imbuto nk’imineke zifite potasiyumu ifasha kugabanya ikibazo cyo kubyimba amaguru no kurinda umunaniro mu gihe cyo gutwita. Imbuto zitandukanye nka oranges na sitirawuberi (strawberries) zigira kalisiyumu, nubwo iba ari nke ariko zifasha umubiri mu buryo bwagutse ni byiza ku mugore utwite kuzifata mu ifunguro rya buri munsi kugira ngo abone intungamubiri zinyuranye zituma umwana akura neza.
Imboga
Imboga ni ingenzi ku mugore utwite kuko zikungahaye ku ntungamubiri nyinshi zirimo vitamini, minerali, na fibre, byose bikenerwa mu mikurire y’umwana no mu kurinda ubuzima bw’umubyeyi. Imboga z’icyatsi kibisi nka epinari, dodo, na brokoli ni ingirakamaro cyane ku mugore utwite. Ni byiza ko umubyeyi utwite azifata buri munsi kugira ngo afashe umubiri we n’umwana kubona intungamubiri zikenewe, bikazatuma umwana akura neza kandi umubyeyi akagira ubuzima bwiza.
Amafi
Amafi ni ingenzi cyane ku mugore utwite kuko akungahaye kuri poroteyine, omega-3, vitamini D, na minerali zikenerwa mu mikurire y’ubwonko bw’umwana n’ubuzima bw’umubyeyi. Icyitonderwa: Ni byiza ko abagore batwite birinda amafi arimo mercury nyinshi, nko mu mafi ya mackerel na swordfish, kuko mercury ishobora kugira ingaruka ku mikurire y’ubwonko bw’umwana. Gusa amafi nka salmon, sardine, trout, n’isamake itogosheje neza ni amahitamo meza kandi afite intungamubiri z’ingenzi ku mugore utwite.
Amazi
Amazi ni ingenzi cyane ku mugore utwite kuko afasha umubiri we gukora neza, akaba n’ingenzi mu mikurire y’umwana. Amazi afasha kugabanya umunaniro mu mubiri, akaba afasha mu kongera imbaraga mu buryo bwihuse, bigatuma umugore agira umubiri ukora neza. Ikindi akurinda umwuma; Kugira umwuma bishobora gutera ikibazo cyo kubabara umutwe, kugira umunaniro, no kwiyongera k’umuvuduko w’amaraso. Kunywa amazi bihagije bituma umugore agira ubushyuhe bw’umubiri bwiza.
Abagore batwite basabwa kunywa byibuze ibirahuri 8-10 by’amazi ku munsi, ariko bashobora no kunywa byinshi kurushaho cyane cyane mu bihe by’ubushyuhe bwinshi cyangwa nyuma y’imirimo yabasaba imbaraga.
Amashaza
Amashaza ni amahitamo meza ku mugore utwite kandi ni byiza kuyateka neza kugira ngo ashimishe igogora no kugira ngo atange intungamubiri neza. Ahareshya kandi cyane mu kuribwa ateranyijwe n’indi mboga cyangwa ibinyampeke
Kwita ku ndyo y’umugore utwite birinda ibibazo byinshi, harimo no kubyara umwana ufite ubuzima bwiza. Kwihata ibyo kurya birimo isukari nyinshi n’ibirimo amavuta cyane na byo birakwiye kwirindwa.
