Imirire Ubuzima

Kurya courgette binongera amavangingo

Courgette aha ni mu gifaransa gusa niryo zina uru ruboga rumenyereweho, mu cyongereza ni Zucchini. Ni uruboga benshi bo mu mugi bamenyereye ndetse bakunze kurya nka mu gitondo, nyuma yo kunywa inzoga nyinshi cyangwa se mbere y’ayandi mafunguro. Ni uruboga ruri mu bwoko bw’ibihaza, imyungu, amadegede gusa rwo rukaba rufite umwihariko wo kuribwa rutarakomera kuko iyo utinze kurusarura rurangirika si nk’ibindi bihaza.
Courgette nta binure na bicye wayisangamo ahubwo ikungahaye ku mazi na fibre. Si ibi gusa kuko tunayisangana vitamin B6 ihagije, B2, B9, C na K ndetse hanabonekamo imyunyungugu nka potassium na manganese. Ibi byose bituma uru ruboga ruba rwiza ku buzima nkuko tugiye kubirebera hamwe

 

    1. Gufasha igogorwa

Nkuko hejuru tubibonye uru ruboga rukungahaye ku mazi na fibre. Ibi bituma ruba uruboga rwiza mu kurwanya no kuvura impatwe dore ko rutuma igifu kibasha kugogora neza ibyinjiyemo ndetse kikanabasha gukamura intungamubiri. Bituma rero ibyo uza kwituma bidasohoka bikomeye cyane ngo bibe byagukomeretsa cyangwa se ngo nushaka kwituma bibe byakanga.

2. Kurinda gusaza

Ntabwo courgette izagabanya imyaka ariko izakurinda kugaragaza isura yo gusaza. Ibi bigendana no kuzana iminkanyari mu maso n’ahandi ku ruhu, utubara mu maso, n’ibindi bimenyetso byo gusaza. Uru ruboga rufasha umubiri gusohora ya myanda n’uburozi biwangiza bigatuma uruhu rusaza imburagihe.

3. Kugabanya isukari mu maraso

Ku barwaye diyabete uru ruboga ni ingenzi kuko rutuma isukari yo mu maraso igabanyuka. Si ibi gusa kuko runatuma igipimo cya insulin mu mubiri cyiyongera. Ku batararwara nabo kandi kururya bibagabanyiriza ibyago byo kuyirwara kubera rufasha umubiri gukora insulin ihagije kandi ubwinshi bwayo bufite akamaro mu kugabanya isukari.

4. Gufasha mu mikorere y’umutima

Akamaro ka mbere k’umutima ni ukohereza no kwakira amaraso. Kuba courgette ikungahaye kuri potassium bifasha umutima mu mikorere yawo dore ko potassium ituma sodium igabanyuka kandi ubwinshi bwa sodium mu mubiri butera ibibazo ku mutima. Hakiyongeraho za fibre rero bikaba ingenzi kuko nabyo bigabanya igipimo cya cholesterol mu mubiri.

5. Gufasha amaso

Uru ruboga ni isoko nziza ya vitamin C, beta-carotene, manganese, lutein na zeaxanthin. Ibi bibiri bya nyuma ni ingenzi mu kurinda amaso kuko birwanya ibyayangiza biturutse mu mubiri ibi bikba abifasha mu kurwanya ubuhumyi bwa nijoro, kubura amarira mu maso ndetse no kutareba neza ushaje.

6. Kongera ingufu

Za vitamini B zinyuranye zibonekamo zifatanyiriza hamwe mu kurinda imikaya n’imitsi kunanirwa ndetse bikongera ingufu mu mubiri. Potassium irimo igira akamaro kanini mu gikorwa cyo gutera akabariro aho ifatanya na za vitamini mu gutuma igikorwa gitinda kandi kikagenda neza.
Bifasha kandi mu ikoreshwa rya poroteyine n’amasukari umubiri winjije bityo bikaba byiza ku mikorere y’ubwonko.

7. Kongera ububobere n’amavangingo

Ku bagore kurya courgette bibongerera ububobere n’amavangingo dore ko uru ruboga rugizwe ahanini n’amazi kandi amazi akaba ingenzi mu kongera ububobere.

8. Kugabanya ibiro

Kubera uru ruboga nta binure wasangamo, rukaba runafite calories nkeya ni rwiza ku bifuza kugabanya ibiro. Kururya bituma ugira igihagisha dore ko rukungahaye ku mazi na fibre bityo bigafasha umubiri kuza gutwika bya binure ukaba aribyo ukoresha nuko bikagabanya ibiro.

9. Kongera ubudahangarwa

Uru ruboga rukize kuri vitamin C. Iyi vitamini ikaba ku isonga mu kongerera umubiri ubudahangarwa aho ifasha mu kongerera ingufu abasirikare b’umubiri. Siyo gusa ibamo kuko tunasangamo ibindi binyabutabire bifasha mu kurinda umubiri ubyimbirwa no kurinda uruhu kwangirika. Kuko biboneka mu gishisha usabwa kuyiteka utayihase.

 

Iribwa ite

Courgette iribwa itetse. Mu kuyitegura ukata duto duto ubundi ugashyira mu isafuriya, ukongeramo ibirungo byose ushaka, inyanya, ibitunguru, poivron, celery, umunyu n’amavuta ugacanirana. Bihiye urya bigishyushye cyangwa se washaka ugashyira mu kamashini kabugenewe ugakoramo potage. Ushobora no gutogosanya n’agatoki cyangwa ibirayi, uko ushaka.

Muryoherwe

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