VITAMINS and MINERALS

Vit ABuri munsi umuntu mukuru akeneye 4000-

5000 UIIyi vitamin ifite akamaro mu gukomeza no

gukura kwa selire mu mubiri.Ifasha muri rusange h mu magufa n amenyo ariko cyane cyane igafasha imikorere y’amaso

Iboneka mu mata,imbwija,amashu,cyane muri karoti

Kubura iyo vitamine bitera ihinduka mu miterere cyangwa imikorere by amaso ,uruhu,amagufa ,amenyo

Vit BIyi ni group ya za vitamins

umunani,B1,B2,B6,B12,Niacin,Pantothenic acid,Biotin,Folecin)

Buri munsi hakenewe ku muntu mukuru 0.5 - 5 mg

Izi vitamine zigira akamaro mu gukura kw umubiri zitera apeti(appetite),zinafahsa mumikorere y amaso,ubwonko n uruhu.Zifite uruhare mu kurinda anemia

Vit B Vit B iboneka mu

mata,ingano,imbwija,ibinyampeke,amagi,inyama (umwijima) amafi

Kubura iyo vitamin bitera indwara ya beriberi,bidindiza umubiri gukura,ibibazo,ku ruhu,imitsi (nerves),anemia

Vit CKu munsi hakenewe 45 mgIgira uruhare mu gukura k umubiri,igira

uruhare runini mu ikorwa ry amenyo n amagufa.ituma za selire ziba hamwe,ifasha mu gukira kw ibisebe

Iboneka mu mbuto,amacunga,indimu,apple,amapera,watermelon,inanasi,amashu,imboga,avoka

Kubura iyi vitamine bitera bitera indwara bita scurvy,bitera indwara z ishinya ,amenyo,amagufa,guta ibiro,infertility

Vit DKu munsi hakenewe 300 – 400 UIIfasha umubiri gukura,ikora cyane mu ikorwa

ry amenyo n amagufa.Iboneka cyane mu mirasire y

izuba,amata,amagi no mu mavuta y amafi n umwijima

Kubura iyi vitamini bitera ibibazo mu magufa n indwara yabana yitwa Rickets

Vit E

Ku munsi hakenewe 12 – 15 UIIkora cyane mu myororokere.Igira akamaro

ku ruhu,umusatsi ndetse n amarasoIboneka cyane mu mata,imboga,amavuta

akomoka ku bimera,amagi,Iyo ibuze mu mubiri,habo ,ibibazo,ku

ruhu,umusatsi, mu myororokere (infertility)

Vit K

Ku munsi hakenewe 1 – 2 mgIyi vitamini igira akamaro mu ikorwa rya

prothrombin,iyi akaba ariyo ituma amaraso afatana (coagulation)ntakomeze kuva.

MINERALS

CALCIUMKu munsi hakenewe 800 mgKugera kuri 99% bya calcium iba mu menyo

no mu magufa.Inafasha mu mikorere myiza ya selire.

Iboneka mu mata n ibiyakomokaho,imboga,imbuto,watermelon,inkeri,amwe mu mafi

Kuyibura bitera ibibazo by amenyo n amagufa.

PHOSPHORUS

Ku munsi hakenewe 800 mgKugera kuri 88% bya phosphore iba mu

magufa no mu menyo.Ifite uruhare runini cyane mu muzima bwa buri selire mu mubiri.Igira uruhare mu ikorwa rya ADN,ARN na ATP,ituma amaraso aguma kuri ph yayo.

Iboneka mu mata,imbuto,soya,karoti,amapera,avoka,amagi,amafi,inyama

Kuyibura mu mubiri bitera amagufa yoroha no guta ibiro.

POTASSIUM

Ku munsi hakenewe 2500 mgPotassium ni kimwe mu bifitiye selire

akamaro kanini,ifasha mu ikoreshwa ry ibitunga umubiri,inafasha amaraso kugumana ph yayo

Iboneka mu mbuto,imineke,avoka,amata,tungurusumu,ibijumba ,inyama

Kuyibura bitera ibibazo ku mutima,amagufa,imyororokere,na muscles

SODIUM

Ku munsi hakenewe 2500 mgIfite uruhare runini mu buima bwa selire.30-

40 % byayo iba mu magufa.Iboneka mu

munyu,amata,karoti,,amagi,inyama,amafiIyo ibuze umuntu arwara umutwe,iseseme,

ibibazo muri muscles

IRON

Ku munsi hakenewe 10 mgKugera kuri 70% byayo iba muri

hemoglobine.Indi 26% iba mu mwijima,urwagashya n amagufa.Idahari selire mu mubiri ntizishobora guhana oxygen.

Iboneka muri soya,imyembe,amagi,amata,inyama z umwijima

Udafite iron ihagije arwara anemia

SULPHUR

Ku munsi hakenewe 300 mgNi kimwe mu bigize proteine na za

vitamine.Igira akamaro mu mikorere y umubiri.

Iboneka mu bitunguru,tungurusumu,amashu,beetroot,amata,ibiribwa bitari ibimera.

Ibura ryayo ritera ibibazo mu mikorere (metabolic disorders)

MAGNESIUM

Ku munsi hakenewe 350 mg 50% bya magnesium biba mu magufa.indi

50% ikaba mu maserile (cells).Ituma anzime (enzymes) zikora,ifasha mu mikorere y umubiri.

Iboneka mu mata,inyama,ibimera,imbuto.Iyo ibuze amagufa aroroha,amenyo na za

muscles.Bitera n ibibazo umutima.

CHLORINE

 Ku munsi hakenewe 2000mg.Iyi ikorana na sodium.Igira akamaro muri

selire.ituma za enzymes zikora.Ikanakora muri digestion y ibiryo.

Iboneka mu munyu,amata,karoti,apricot,beetroot,pinari,amashu,inyanya,imineke,amagi,inyama,amafi.

IODINE

Ku munsi hakenewe 0.14 mgNi imwe mu by ingenzi bigize glande thyroideIboneka muri za sea food n imboga z icyatsi.Kuyibura bitera glande thyroide ibibazo

ndetse n indwara yitwa umwingo