Imirire Ubuzima

Inkeri: Akamaro kazo ku buzima

Inkeri ni utubuto duto dutukura cyane, turyohera kandi duhumura neza twera ku gihingwa gifite indabo z’umweru.

Ziba mu bwoko bw’imbuto zifite utubuto duto cyane twinshi zizwi nka berries (muri uyu muryango izindi zizwi ni Blueberry na Raspberry ndetse na Blackberry). Zera cyane mu bice bibamo ubukonje.

Inkeri zishobora kuribwa zonyine cg se zigakoreshwa mu bundi buryo; mu mata, umutobe, ice cream cg keke. Inkeri zikoreshwa mu gukora imibavu, bombo zitandukanye, utuvuta two ku munwa n’ibindi. 

Gusa nk’imbuto, zifitiye umubiri akamaro kanyuranye kuko ari isoko ya za vitamini n’imyunyungugu ndetse n’izindi ntungamubiri zinyuranye. Muri iyi nkuru reka tuvuge ku kamaro kazo ku buzima

Akamaro k’inkeri ku buzima

  • Inkeri ziha umubiri imbaraga nke (muri garama 100 z’inkeri habamo calorie 32) zifite ibinure bike cyane 0.3g. Zikungahaye ku zindi ntungamubiri, vitamini zitandukanye n’imyunyu ngugu.
  • Inkeri zigisarurwa cg zimaze igihe gito ni isoko ikomeye ya vitamini C (muri garama 100 z’inkeri usangamo ingana na 58.8mg ni ukuvuga 98% ya vitamini C umubiri ukenera ku munsi). Kurya imbuto zikungahaye kuri vitamini C biha umubiri ubushobozi bwo kurwanya indwara zituruka kuri mikorobe no gusohora uburozi butandukanye mu mubiri.
  • Kurya inkeri cyane bikugabanyiriza ibyago byo kurwara indwara z’umutima, bigabanya amavuta mabi (cholesterol) mu maraso ndetse na cholesterol yose. Ubushakashatsi bwakozwe bwerekana ko kurya inkeri bigabanya umuvuduko w’amaraso, kubyimbirwa, kanseri n’urupfu ruturutse ku burwayi bw’umutima
  • Inkeri zifite ingano nyinshi ya phytochemicals na polyphenols nka anthocyanins, phenolic acids, flavanols na flavonols, inkeri kandi zikize cyane kuri aside yitwa ellagic; iyi aside izwiho kurwanya kanseri cyane kuko ibuza uturemangingo twa kanseri gukura. Ibi byose nubwo ubushakashatsi bukiri buke, gusa bwerekana ko birinda ku rwego rwo hejuru kanseri, gusaza (birimo no kuzana iminkanyari), infegisiyo ndetse zirinda uturemangingo tw’ubwonko gusaza
  • Zikize kuri vitamini B zitandukanye (B6, B3, B2, B9, B5) izi zose zifasha mu mikorere y’umubiri harimo no gutanga imbaraga, gukora ibinure, intungamubiri n’andi masukari atandukanye.
  • Zibamo vitamini Avitamini E na beta-carotene nkeya. Byose bifasha mu kurinda umubiri ibyo twakwita uburozi butuma umubiri usaza cg uhura n’uburwayi.
  • Mu nkeri hagaragaramo imyunyu ngugu myinshi y’ingirakamaro nka potasiyumu, manganese, ubutare, iodine, umuringa na fluorine. Potasiyumu ni ingenzi ku turemangingo ndetse no kurinda umuvuduko w’amaraso no gutuma umutima utera neza. Umuringa witabazwa mu gukora insoro zitukura. Ubutare bugira akamaro mu ikorwa ry’amaraso. Ndetse na fluoride ifasha mu gukomeza amagufa n’amenyo no kurinda amenyo uburwayi butandukanye.

Ibyo ugomba kuzirikana

Zishobora gutera ubwivumbure bw’umubiri bukomeye ku bantu bamwe na bamwe. Ibimenyetso bikunda kugaragara cyane ni kubyimba no gutukura iminwa n’ururimi, gufuruta, kubabara umutwe, kuribwa mu gifu, kuribwa amaso no kubura ibitotsi. Kimwe muri ibi bikubayeho wahita ureka kuzirya.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s