Imirire Ubuzima

Mu kamaro ko kurya inzuzi z’ibihaza harimo no kongera amasohoro

Inzuzi z’ibihaza (imyungu, amadegede) nubwo ari ntoya ariko zikungahaye ku ntungamubiri nyinshi. Izi nzuzi ziribwa mu buryo bunyuranye, ushobora gusanga benshi batazi ko zifitiye umubiri wacu akamaro kanini nk’uko tugiye kubirebera hamwe muri iyi nkuru.

Inzuzi z’ibihaza ziboneka usatura igihaza cyamaze kuba ikivuza (cyeze cyane) nuko ukazikuramo (byitwa kuvuzura) ukazanika. Ushaka urazisya ugakoramo isupu, ushaka urazikaranga ugahekenya cyangwa ukazirya utonoyeho agahu k’inyuma.

Izi nzuzi zikungahaye ku ntungamubiri zinyuranye arizo zituma zigirira umubiri akamaro kanyuranye. Muri zo twavugamo, Calories, Fiber, Ibinyasukari, Poroteyine, Ibinure bya omega-3 na omega-6, Vitamin K, Fosifore, Manganese, Magnesium, Ubutare (fer/iron), Zinc, Umuringa (copper/cuivre)
Habonekamo kandi potasiyumu, vitamin B2 na B9 ndetse n’ibisukura umubiri bigakuramo imyanda n’uburozi.

1. Zikungahaye ku bisukura umubiri

Nkuko hejuru tubibonye izi nzuzi zikungahaye ku bisukura umubiri birimo carotenoids na vitamin E. Ibisukura umubiri birwanya kubyimbirwa kandi bikarinda uturemangingo fatizo kwangirika. Vitamin E ikaba izwiho kurinda uruhu iminkanyari, kumagara no kwangirika. Kuzirya birinda indwara zinyuranye z’imitsi na za rubagimpande ndetse binafasha abarwaye goute

2. Kongerera ingufu ubudahangarwa

Zinc n’ubutare bibonekamo ni ingenzi mu gukumira Indwara ziterwa n’imiyege ndetse na za virusi. By’umwihariko izi nzuzi zizwiho kongerera ingufu ubudahangarwa bw’umubiri ndetse zizwiho kudatera umubiri ubwivumbure

3. Zirwanya zikanarinda kanseri zinyuranye

Ifunguro ririmo inzuzi z’ibihaza rizwiho kurwanya kanseri y’igifu, iy’amabere, y’ibihaha, iya porositate ndetse n’iy’amara. By’umwihariko abagore bari mu gihe cyo gucura cyangwa bapfakaye bakiri bato zibarinda kanseri y’amabere.

4. Zifasha porositate n’uruhago gukora neza

Izi nzuzi zirinda kubyimba kwa porositate bishobora gutera ikibazo mu kunyara. Ibi byakozweho ubushakashatsi ku bagabo 1400 nyuma y’umwaka byagaragaye ko porositate yabo yasubiye uko yanganaga itarabyimba kandi kunyara bisigaye bigenda neza.

Ku bantu kandi bafite ikibazo cyo kunyaragura baba abagabo n’abagore kurya izi nzuzi birabafasha

5. Zikungahaye kuri manyeziyumu

Nkuko twabibonye izi nzuzi zikungahaye kuri manyeziyumu ndetse ziza ku mwanya wa mbere mu mafunguro abonekamo uyu munyu-ngugu. Mu mubiri w’umuntu ibikorerwamo birenga 600 bikenera uyu munyu. Mu byo ufasha twavugamo:

• Kuringaniza umuvuduko w’amaraso
• Kugabanya ibyago byo kurwara umutima
• Kugira amagufa akomeye
• Kuringaniza igipimo cy’isukari mu maraso

6. Ubuzima bw’umutima

Izi nzuzi zikungahaye kuri zinc, magnesium, ibinure ndetse n’ibisukura umubiri. Zinabonekamo kandi nitric oxide ibi byose bikaba bifasha mu kurwanya cholesterol mbi mu mubiri, gufungura imiyoboro y’amaraso no gutuma umuvuduko w’amaraso uringanira.

7. Kuringaniza isukari mu maraso

Ku barwaye diyabete cyangwa bafite ibyago byo kuyirwara izi nzuzi ni nziza kuko zifasha umubiri kuringaniza igipimo cy’isukari mu maraso. Ibi biterwa na kwa gukungahara kuri magnesium.

8. Gufasha mu igogorwa

Izi nzuzi zirimo fibres nyinshi ibi bikaba ingenzi mu gutuma igogorwa rigenda neza. Aha biba byiza kuziryana n’igihu cyazo waba uzikaranze cyangwa ukoze isosi yazo. Binarinda kandi umubyibuho ukabije ndetse na diyabete

9. Kuvura inzoka

Izi nzuzi kuva na kera zemerwaga nk’umuti uvura inzoka zo mu nda ndetse kugeza mu 1936 zari ku rutonde rw’imiti ivura inzoka. Ku barwayi ba amibe kurya isosi yazo mbere yo gufata imiti yindi bituma amibe iva mu gikono cyayo bityo igapfa ku buryo bworoshye.

10. Kongera amasohoro

Kuba zikungahaye kuri zinc bituma abagabo bazirya bagira amasohoro ahagije kandi arimo intanga nzima. Ibi bigafasha mu myororokere yabo kandi bikanarwanya uburemba bwo gushyukwa amazinga. Kuzirya buri munsi mu gihe cy’iminsi itatu, bituma iyo ukoze imibonano utarangiza vuba, ndetse n’iyo urangije Ntabwo igitsina gihita gicika intege ahubwo kongera kwiyongeza ntibigorana.

11. Ni nziza ku bagore bari mu gihe cyo gucura

Igihe cyo gucura kirangwa n’impinduka mu mubiri zizanwa nuko imisemburo itakiringaniye. Harimo kumva urushyuhirane mu mubiri, kuribwa mu ngingo, kumagara mu gitsina, umuvuduko ukabije w’amaraso n’ibindi. Kurya inzuzi rero birinda ibi byose ndetse binafasha mu kongera cholesterol nziza mu mubiri.

12. Gufasha gusinzira

Niba wabuze ibitotsi fata inzuzi uhekenye. Izi nzuzi zikize kuri tryptophan, amino acid ifasha kubona ibitotsi. Gusa uzasabwa kurya byibuze 200 gram z’inzuzi kugirango ube winjije 1 gram ya tryptophan ihagije ngo ubone ibitotsi.
Kandi zinc ituma tryptophan ihindukamo serotonin nayo ikabyara melatonin umusemburo uringaniza ibijyanye no gusinzira.

NI GUTE ZIRIBWA

Nkuko twabibonye ruguru, ushobora kuzirya zikaranze nk’ubunyobwa, kuzihekenya zumwe ariko ukavanaho igihu cy’inyuma cyangwa ugakora isosi yazo aho ushobora kuyikora mu nzuzi zikaranze cyangwa zidakaranze.

Izi nzuzi ntawe zitemerewe ndetse n’umwana ufata ifashabere yemerewe kuzihabwa ariko we ahabwa isosi yazo.

Nsoze mvuga ngo muryoherwe n’ibyiza by’umwimerere

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