Ubuzima

Ibyiza n’akamaro byo kwisiga avoka

Avoka iri mu byo kurya bamwe bibaza niba ari urubuto cyangwa se atari rwo dore ko ubusanzwe imbuto zizwiho ko ziba ziryohereye kubera vitamini C ibamo naho avoka yo yigirira amavuta. Nyamara ibi ntibiyikura mu itsinda ry’imbuto, gusa bituma igira umwihariko wo kuba ari rwo rubuto rubonekamo vitamini nyinshi kuko muri vitamin 13 z’ingenzi yo yibitseho 11 zose (izitabonekamo ni C na B12 iboneka mu bikomoka ku matungo gusa).
Uretse rero kuyirya, avoka wanayisiga mu maso dore ko no mu mavuta agurwa hari aba arimo avoka. Kwisiga avoka bikaba bifite akamaro kanyuranye nkuko hano tugiye kubibona. Turasoza tureba uko bitegurwa.

1. Kuvura umwera

Hari abantu bisiga amavuta ntabafate cyane cyane mu maso, rero kwisiga avoka bifasha mu gutuma uruhu ruhorana ubuhehere n’itoto. Muri avoka habonekamo ibinure bya omega-3 bikaba ari byo bigira uruhare mu gutuma isura ihorana umucyo.

2. Kuvura ibiheri

Ku barwaye ibishishi n’ibiheri mu maso, uyu ni umuti udahenze bakoresha. Kuba ikungahaye kuri vitamin A, E na B zinyuranye bifatanyiriza hamwe guhangana n’ibiheri bikunze kuza mu maso.

3. Kugabanya kuyaga

Hari abantu bagira uruhu rwo mu maso ruhora ruyaga niyo baba batisize kubera rurimo ibinure byinshi. Kwisiga avoka biringaniza ya mavuta nuko kuyaga bikagabanyuka kandi binarinda ibiheri biza mu maso.

4. Kurinda iminkanyari

Hari amavuta amwe wisiga akakwangiriza uruhu nuko ugasanga rwazanye iminkanyari. Kwisiga avoka bikosora iki kibazo uruhu rukongera kuringanira iminkanyari igashiraho.

AYA MAVUTA AKORWA ATE

Hari uburyo bwinshi bwo gukoramo aya mavuta, aho ushobora gukoresha avoka gusa nkuko wanongeramo ibindi bifasha kongerera avoka ingufu mu gusana isura yawe.
Ibisabwa:
  • Avoka 1 iringaniye
  • Ikiyiko cy’ubuki
  • Akayiko gato k’umutobe w’indimu
  • Igi ribisi
Uko bikorwa
Utonora avoka ukayikatamo uduce ubundi ukayinomba cyangwa ukayisya (ufite akamashini kabugenewe byarushaho kuba byiza). Imaze kunoga wongeramo rya gi ubuki n’indimu ukavanga kugeza ubonye ko igipondo cyawe cyanoze neza cyane.
Uko wisiga
Karaba wihanagure wumuke ubundi usige cya gipondo mu maso ku buryo uruhu rutaba rugaragara
Ubirekeraho iminota hagati ya 15 na 20
Nyuma yaho ukabikaraba ukoresheje amazi y’akazuyazi gusa, kandi ntiwikuba ugakoresha intoki.
Biba byiza kubikora ugiye kuryama.
Ngaho bigerageze wirebere ngo isura yawe irahorana itoto.

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