Imirire Ubuzima

Ibyiza by’umutobe wa beterave, karoti na pome

Nk’uko izina ribyerekana uyu ni umutobe utegurwa hifashishijwe ibintu bitatu gusa ari byo pome, karoti na beterave. Buri kimwe ukwacyo gifitiye umubiri akamaro, rero uruvange rwabyo rurushaho kugirira umubiri akamaro.

Muri iyi nkuru reka tukubwire akamaro k’uyu mutobe, uko utegurwa, turanakubwira abatemerewe kuba bawukoresha

 

AKAMARO KAWO KU BUZIMA

 

Nk’uko hejuru byari bivuzwe, akamaro k’uyu mutobe gaturuka kuri buri kimwe mu biwugize ukwacyo, nuko imimaro yose igahurizwa hamwe mu kinyobwa kimwe. Uyu mutobe ukungahaye kuri vitamini A, C na K ndetse n’imyunyungugu inyuranye cyane cyane potasiyumu, magnesium na manganese, ubutare n’umuringa

Tubivuze mu magambo ahinnye, reka tuvuge ko:

 

  1. Beterave ukwazo zizwiho kuringaniza umuvuduko w’amaraso, ndetse ku bagira ikibazo cy’umuvuduko ukabije w’amaraso iyo bakimara kunywa ibirimo beterave umuvuduko umanuka ako kanya
  2. Ku bagore batwite, bibafasha kuzabyara abana badafite ikibazo ku rutirigongo rwatunutseyo (spina bifida) ndetse bikanatuma abana babo bazavukana ubwonko bukora neza, cyane cyane iyo uyu mutobe unyowe mu gihembwe cya mbere cyo gutwita, na mbere yo gutwita cyane cyane iyo umugore yari amaze igihe akoresha uburyo bwo kuboneza urubyaro burimo imisemburo (agapira ko mu kuboko, urushinge cyangwa ibinini)
  3. Za karoti zirimo zigirira akamaro kanyuranye umutima mu mikorere yawo ndetse zikaba na nziza ku mikorere y’amaso dore ko habonekamo beta-carotene ihinduka vitamini A bigeze mu mubiri.
  4. Kuri pome ho nta byinshi twavugaho kuko imvugo igira iti pome imwe ku munsi yakurinda kujya kwa muganga ntiyavugiwe ubusa. Zifitiye umubiri akamaro kenshi cyane.
  5. Uyu mutobe wongerera abantu ingufu mu mubiri, kubera imyunyungugu inyuranye ibonekamo
  6. Ni mwiza ku bantu bifuza kongera amaraso nk’abakirutse indwara zabarembeje, abari bakoze impanuka, abagore babyaye, cyangwa bamwe bari bafite ikibazo cy’imirire mibi
  7. Ni ingenzi mu kongerera ingufu ubudahangarwa bw’umubiri kuko ubonekamo vitamini C izwiho kugirira umubiri ako kamaro

 

Utegurwa ute?

 

Uyu mutobe ntutekwa. Mu kuwutegura, uw’umuntu umwe, wakoresha

  • Pome nini ebyiri, bikaba byiza ukoresheje izisa icyatsi, cyangwa se izirimo ibara rigana umutuku (atari zimwe z’umutuku hose)
  • Karoti ebyiri nini
  • Beterave ebyiri ziringaniye cyangwa imwe nini

Pome zisature nyuma yo kuzironga, ukuremo utubuto ubundi ukatemo duto duto

Karoti ziharureho agahu k’inyuma, na zo uzikatemo duto duto

Beterave nyuma yo kuyironga neza na yo yihate, ubundi uyikatemo uduce duto

 

Niba ufite imashini ikora umutobe ibikatsi bikajya ukwabyo, ba ari yo ukoresha, ubundi umutobe ubonye wongeremo utuzi ku buryo ubona 250mL z’umutobe

Niba udafite iyo mashini ukaba ufite blender, ongeramo amazi muri bimwe wakase ubundi usye, nyuma uyungurure, ku buryo na bwo ubona 250mL z’umutobe.

 

Icyitonderwa

 

Uyu mutobe ntabwo abafite ikibazo ku mpyiko cyane cyane izidakora neza cyangwa se zirimo utubuye bawemerewe kuko beterave zibonekamo oxalic acide kandi iyi ishobora gutera ikibazo abafite ubu burwayi

 

Abasigaye mwese muryoherwe

Soma hano Akamaro ka karoti 

Hano usome Akamaro k’umutobe wa beterave

Na hano usome Ko pome zitandukanye, inziza ni izihe?

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