Ibijumba ni kimwe mu biribvwa bidahenze kandi bishobora kubonana benshi ,ibijumba kikabagifatwa nk’ikiribwa cy’abakene ariko burya ni ukwibeshya ,kubera ko urwego waba uriho weseintungamubizi ziboneka mu bijumba urazekenye ,ahatwavuga nka vitamini zitandukanye .imyunyungugu n’ibitera imbaraga.
Intungamubiri ziboneka mu kijumba
| Intungamubiri | Ingano mu kijumba ( muri garama) | ingano ikenewe ku munsi |
| Ibitera imbaraga | 108 | 1.600-3.000 |
| poroteyine | 2 | 46-56 |
| ibinure | 2 | 360-1.050 |
| fiber | 2.48 | 22.4-33.6 |
| ubutare bwa fer | 0.7 | 8-18 |
| karisiyumu | 50.7 | 1.000-2.000 |
| manyeziyumu | 19.8 | 310-420 |
| fosifore | 50.8 | 1.000-2.000 |
| potasiyumu | 259 | 4.7000 |
| sodiyumu | 306 | 2.3000 |
| seleniyumu | 0.9 | 55 |
| vitamini C | 12.8 | 75-90 |
| Vitamini A | 823 | 700-900 |
| Beta Carotene | 9.470 | – |
| Vitamini K | 5.1 | 90-120 |
| Choline | 1.24 | 425-550 |
Dore akamaro gatandukanye k’ibijumba
1.Kongera ubushobozi bw’umusemburo wa insuline ku barwayi ba Diyabete
Insuline ukaba ari umusemburo mu mubiri ,ushinzwe kugabanya ikigero kinini cy’isukari mumubiri ,Mu bushakashatsi bwakozwe mu mwaka wa 2008 bwagaragaje ko kurya ibijumba byongera ubushobozi bwa insuline mu mubiri
Ubu bushakashatsi bwakorerwe ku mbeba mu gihe kingana n’ibyumweru 8, imbeba zagiye zihabwa ibijumba by’umweru (bifite uruhu rw’umweru ) ,ibisubizo byavuyemo byagaragaje ko imikorere y’umusemburo yaba myiza ndetse n’ikigero cy’isukari mu maraso gishyirwa ku murongo.
2.Gushyira ku murongo umuvuduko w’amaraso
Ishyirahamwe rya AHA (American Heart Association) ryagaragaje ko kurya ibijumba byaba ari amahitamo meza mu mirire.kubera ko ibijumba bidafite urugero rw’umunyungugu wa potasiyumu uri hejuru .uyu munyungugu ukaba ugira ingaruka ku mihandagurikire y’umuvuduko w’amaraso.
3.Kugabanya ibyago byo gufatwa n’indwara ya Kanseri
Ubushakashatsi bugaragagaza ibijumba bikungahaye ku ntungamubiri ya Beta carotene ,iyi ntungamubiri ikaba ari imbanziriza ya VitaminiA ,kandi umubiri ukaba ushobora kuyihinduramo Vitamini A nyirizina.
Mu nyigo yakozwe muri ubu bushakashatsi yagaragaje ko Beta carotene igabanya ibyago byo gufatwa na kanseri zitandukanye nka kanseri ya prostate n’indwara z’ibihaha.
Beta carotene irinda iayngirika ry’uturemangingo tw’umubiri kandi iri yangirika ryatwo naryo rishobora kuba imvano y’uburwayi butandukanye burimo na kanseri.
4.Kunoza imikorere myiza y’urwungano-gogora
Ibijumba nkuko twabibonye mu mbonerahamwe iri hejuru ,byifitemo ibyitwa fiber ,ibi bikaba binoza imigendekere myiza yigogora nanone fiber ikanafasha mu kurinda ko umuntu yarwara impatwe(conbstipation)
Nanone abashakashatsi bahuriza ku kuba kurya ibijumba bigabanya ibyago byo kurwara kanseri yo mu kibuno
5.Kurinda amaso no gutuma umuntu abona neza
Ibijumba bikungahaye kuri Vitamini A ndetse na Betacarotene ishobora kubyara Vitamini A .ibi bikaba bibiha ubushobozi bwo gutanga mu mubiri Vitamini A ihagije kugira ngoumuntu agire amaso abona neza kandi imikorere y’amaso igende neza ari nabyo bijyamna no kumurinda indwara z’amaso ziterwa n’ubukuru.
6.Kongera ubudahangarwa bw’umubiri
Amavitamini atandukanye dusanga mu bijumba cyane cyane Vitamini C ni ingenzi cyane mu kongera no gukomeza ubudahangarwa bw’umubiri ,nanone burya ibijumba bkungahaye ku butare bvwa fer burinda indwara yo kubura amaraso. ari nabyo bijyana no kutibasirwa n’uburwayi bwa hato na hato.
Izindi nkuru wasoma
https://ubuzimainfo.rw/amafunguro-yingenzi-umugore-utwite-akwiye-kwibandaho/
https://ubuzimainfo.rw/uburyo-12-wahangana-nindwara-yumuvuduko-wamaraso-ukabije-hypertension/
https://ubuzimainfo.rw/ubuzima-sobanukirwa-na-byinshi-ku-kuboneza-urubyaro-kuringaniza-urubyaro/