Imirire Ubuzima

Ibihwagari: Akamaro kabyo ku buzima

Ibihwagari ni igihingwa gifite muricyo intungamubiri zinyuranye zifatiye runini ubuzima bwacu. Bamwe babyita ruswa abandi bakabyita ibirinesoru (ahari iri ryaturutse ku kuba mu gifaransa byitwa tournesol)
Igihwagari gikungahaye kuri vitamini B9, B6,B1, magnesium, umuringa (copper/cuivre), phosphore, Manganese na sélénium. Si ibyo gusa kuko tunasangamo vitamini E na K. Ibi bituma bigira akamaro gatandukanye mu mubiri nkuko muri iyi nkuru tugiye kubivuga

Akamaro mu mubiri

  • Ibihwagari birinda uturemangingo fatizo kwangirika. 

Kuba bikize kuri selenium nibyo bibigiramo uruhare bityo bikanaturinda kanseri zinyuranye. Iriya vitamini E igira uruhare mu mikorere y’amaraso bityo bigafasha mu gukira vuba ibikomere ndetse bikaturinda indwara z’umutima. Ibihwagari biri mu biribwa bicye bibonekamo vitamini E.

  • Bifasha mu igogorwa. 

Izi mbuto zikungahaye kuri fibre. Kubura kwa fibre mu mubiri birangwa no kwituma impatwe, kumurika, kanseri y’amara, no kuba mu mara habamo uburozi. Ubusanzwe ku munsi dukenera byibuze 30g za fibre nyamara ubushakashatsi bwerekanye ko abenshi tutanageza kuri 15g ku munsi. Kongera ibihwagari ku ifunguro byaturinda ibi byago

  • Byongera igipimo cy’ingufu. 

Abakunda guhekenya ibihwagari bibongerera protein n’ibitera imbaraga. Izi mbuto zifasha umwijima kurekurira glycogen mu maraso. Iyi glycogen ihinduka imbaraga umubiri ukoresha.

Imbuto z’ibihwagari zishobora no kuribwa zonyine
  • Gukomeza amagufa n’imikaya. 

Mu bihwagari habamo ubutare. Bufasha mu gukwirakwiza umwuka wa oxygene mu mikaya, naho Zinc ibamo igafasha ubudahangarwa ikakurinda inkorora n’ibicurane. Birazwi ko 2/3 bya magnesium ibikwa mu magufa. Ifasha amagufa kugira ireme no gukomera. Si ibyo gusa kuko ubwinshi byayo bukurinda umuvuduko udasanzwe w’amaraso.

  • Ibihwagari bifasha ubwonko gukora neza.

Izi mbuto zirimo tryptophan. Iyi ituma ubwonko bukora umusemburo wa serotonin ukaba uzwiho gutera ubwonko gutuza,  bityo bugakora neza. Si ibyo gusa kuko harimo na choline ikaba ifasha kwibuka no kureba neza.

  • Bifasha umutima binarwanya cholesterol mbi. 

Muri byo harimo betaine ihagije ikaba iturinda indwara z’imiyoboro y’amaraso nk umuvuduko udasanzwe w’amaraso. Habonekamo kandi arginine ituma umutima ukora neza. Lignans zibamo nizo zituma igipimo cya cholesterol kitazamuka bityo bikarinda indwara zinyuranye cyanecyane iz imitsi.

  • Ni byiza ku mugore utwite.

Ibihwagari birimo vitamini B9 ikaba izwiho gufasha mu mikurire y umwana uri mu nda. Bituma uturemangingo dukorwa neza bikamurinda kuvukana ubumuga. Iyi vitamini kandi iturinda indwara z’umutima.

Biribwa gute?



Ibihwagari biribwa mu buryo butatu bunyuranye. Gusa uburyo bwose wabiryamo, intungamubiri zirimo ziba zihagije kandi ni zimwe.

  • Ushobora gusekura cyangwa gusya imbuto zabyo noneho ukabikoramo isosi izwiho kuba ishashagirana kandi iryoha kuko ari ibinyamavuta.
  • Ushobora gutonora utubuto ukaduhekenya twaba twumye cyangwa ukadukaranga nkuko ukaranga Ubunyobwa.
  • Amavuta ya buto ava mu bihwagari nubwo ahenda ariko araboneka ahantu hose. Kuyateka ushobora kuyasuka mubyo kurya biri gutogota cyangwa ukayashoreranya icyarimwe n’ibyo guteka. Ibi biyarekera umwimerere.

Icyitonderwa

  • Nubwo izi mbuto ari nziza nyamara kuzirya kenshi bishobora kugutera ibiro byinshi kuko harimo calories nyinshi. Ikiyiko cy’amavuta kibamo 120Calories
  • Niba uri gufungura ibindi bikungahaye ku mavuta si byiza ko wafata n ibikomoka ku bihwagari. Ibyo ni nka avoka, fromage n’ibindi
  • Niba wariye isosi cyangwa wabihekenye si ngombwa no guteka amavuta yabyo.
  • Kugeza ubu nta miti iraboneka ko itavangwa no kurya ibihwagari. Icyakora kuko birimo vitamini E na K, wabihagarika mu gihe uri gufata imiti ibuza amaraso kuvura.

Nkuko umuhanga umwe yabivuze;

AHO KUGIRANGO IMITI ITUBERE NK’IBYO KURYA, MUREKE IBYO TURYA BITUBERE IMITI

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