Ubuzima

Akamaro ko kurya imiteja

Mu mafunguro yacu usangamo no kuba duteka imiteja. Iyi miteja si ibishyimbo bitarera nk’uko bamwe bajya babitekereza ahubwo ni ibyo kurya biribwa uko, kandi hari ubwoko bwagenewe kuribwa ari imiteja, kuri ubu hariho amoko arenga 150. Iyi miteja nubwo wacyeka ko ihuje intungamubiri n’ibishyimbo nyamara si byo kuko yo ni ifunguro riri ukwaryo kandi rifite intungamubiri ryihariye.

Imiteja ikungahaye ku ntungamubiri na za vitamin zinyuranye, aho muri 100g zayo usangamo:

• 41 Calories
• 8g z’ibitera imbaraga
• 4g za fibres
• 1g y’isukari
• 2g za poroteyine

Tunasangamo kandi vitamin A, C na K. Si zo gusa kuko tunasangamo vitamin B1, B2, B6, B9 n’imyunyungugu nk’ubutare, potasiyumu, silicon, kalisiyumu, manganese, umuringa na manyeziyumu.

Uretse kuba iryoha rero, inafatiye runini umubiri wacu

1. Indwara z’umutima

Kuko imiteja ikungahaye kuri flavonoids ni myiza mu kugabanya ibyago byo kurwara indwara z’umutima. Izi flavonoid zizwiho kurinda amaraso kuvura bityo bikaba byiza mu gutuma amaraso atembera neza

2. Kanseri y’amara

Kurya imiteja bigabanya utubyimba tuza mu mara dushobora kubyara kanseri y’amara. Kugabanya utwo tubyimba rero bifasha mu kurinda iyo kanseri kuko aritwo tuyibyara. Si ibyo gusa kuko no kuba harimo fibre bifasha igogorwa kugenda neza bikarinda amara kuba yananirwa

3. Diyabete

Diyabete ni indwara isaba ko uyirwaye ahora acungana n’igipimo cy’isukari mu maraso ye. Kurya imiteja rero bigaragara ko bifasha aba barwayi kuringaniza iki gipimo. Mu cyimbo cyo gufata indi miti niba bitararenga inkombe, kurya imiteja ku buryo buhoraho byagufasha guhangana n’iyi ndwara

4. Ubudahangarwa

Nkuko byabonetse mu miteja dusangamo vitamin C na za flavonoids ibi byose bikaba bifatanya mu kongerera ingufu ubudahangarwa bw’umubiri. Si ibyo gusa kuko hanarimo ibisohora uburozi mu mubiri ari bwo bushobora gutera indwara zinyuranye harimo kanseri n’izindi. Urugero rwa flavonoid twavuga zibonekamo harimo catechins zirwanya guturika kw’imitsi, beta-carotene zifite akamaro kanyuranye mu mubiri.

5. Amaso

Mu miteja harimo lutein na zeaxanthin zoswe zizwiho kuba ingenzi mu mikorere y’amaso. Uko izi flavonoids ziba nyinshi ni nako imikorere y’amaso igenda iba myiza, kandi kuba harimo vitamin A mu miteja bituma iba ingenzi mu kurinda ubuhumyi cyane cyane bwa nijoro

6. Amagufa

Mu ntungamubiri ziri mu miteja dusangamo calcium ikaba izwiho kurinda amagufa kwangirika no gutuma akomera.
Harimo na vitamin A, K na silicon. Ibi iyo bibaye bicye ingaruka ziba kudakomera kw’amagufa, kutaremera kwayo no kwangirika byoroshye
Silicon ni umunyungugu udakunze kuboneka mu biribwa byinshi nyamara mu miteja ubonekamo ku rwego rwo hejuru, uyu munyu ukaba ariwo utuma amagufa yisana iyo hagize ikiyangiza.

7. Uburumbuke

Ku bagore bari mu myaka yo kubyara, kurya ibikungahaye ku utare bibongerera uburumbuke ndetse bikanafasha gusama umwana uzira ubusembwa n’ubumuga.
Ubutare bukaba buboneka mu miteja ku gipimo cyiza. Gusa birushaho kuba ingenzi iyo uvanze imiteja n’irindi funguro rikungahaye kuri vitamin C nka poivron inyanya n’inkeri kuko iyi vitamin ituma ubutare bubasha gukoreshwa neza mu mubiri
Si ibyo gusa kuko iyo umugore atwite aba akeneye vitamin B9 ihagije mu kurinda abo batwite kuvukana ubumuga bw’urutirigongo. Kurya imiteja ni kimwe mu byongera iyi vitamin mu mubiri.

8. Kwiheba no kwigunga

Kubona vitamin B9 ihagije ni kimwe mu birinda bikanarwanya indwara yo kwiheba no kwigunga.
Si ibyo gusa kuko binarinda ko homocysteine yaba nyinshi kuko ubwinshi bwayo bubuza amaraso n’izindi ntungamubiri kugera mu bwonko.
Ubwinshi bwa homocysteine kandi butuma imisemburo yo kumva utuje idakorwa ariyo serotonin, dopamine na noradrenaline ikaba imisemburo itera kumererwa neza, kuruhuka no kugira appetite, ibi byose bikaba bitabaho iyo ufite indwara yo kwiheba no kwigunga

Icyitonderwa

Nubwo imiteja ari ibyo kurya bifite intungamubiri zihagije kandi zifitiye runini umubiri, hari ibyo ukwiye kuzirikana no kwitondera
• Mu miteja dusangamo phytic acid iyi rero iyo ibaye nyinshi ishobora gutuma umubiri utinjiza izindi ntungamubiri. Akenshi ibuza ko umubiri winjiza calcium, zinc n’indi myunyungugu inyuranye. Gusa ntabwo ari nyinshi dusanga mu miteja, ariko niba hari uburwayi ufite butuma imyunyungugu idakora neza mu mubiri wawe, wagabanya imiteja mu byo kurya byawe. Gusa kuko kuyiteka bigabanya iyi acid, niba ufite ikibazo cy’ubwo burwayi, wayirya itetse kurenza ko wayirya nka salade
• Mu moko menshi y’ibishyimbo dusangamo lectin, iyi ikaba ishobora gufata kuri poroteyine zinyuranye nuko bikabangamira igogorwa. Mu miteja habamo nkeya ariko ibamo. Kimwe na phytic acid, guteka imiteja cyangwa kubanza kuyinika mu mazi igihe kirekire bigabanya igipimo cya lectin

Rero mu rwego rwo kwirinda ko ibi byakubaho, ni byiza kuba warya imiteja itetse, cyangwa waba ushaka kuyirya idatetse ukabanza kuyinika mu mazi igihe kirekire

BONNE APPETIT

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