Imbogarwatsi ni ingenzi cyane mu rwego Rwo kunoza imirire kubera intungamubiri zitandukanye duzisangamo Kandi umubiri wa muntu ukaba ukenera izi ntungamubiri ngo ubashe gukora no kubaho neza .
Ifunguro ryuzuye riba rigizwe n’ibitera imbaraga ,ibyubaka umubiri n’ibirinda indwara ,mu birinda indwara niho haza imbogarwatsi ndetse n’imbuto ,
Kubera amavitamini atandukanye tuzisangamo ndetse n’imyunyungugu zikungahayeho nibyo bituma zigira akamaro gakomeye ku mubiri wa muntu ndetse bikaba ntacyasimbura imbogarwatsi ku isahani ya muntu.
Imbogarwatsi zirimo amoko menshi aha twavuga nka Epinari,Dodo ,Inyabutongo ,umushogoro ,amashu ,broccoli ,Karoti ,inyanya ,ibitunguru ,Garuka usorome ,wicira ku nzira ,isogo ,isogi ,Nandi Moko menshi.
Izi mboga zimeza ahenshi,cyane cyane mu bihe by’imvura ,uzibona hirya no hino ,yewe no kuzigura ntibihenze .
Abahanga mu mirire bavuga ko ,buri glfunguro rya buri munsi ,Utagomba kuburaho imbogarwatsi .
Dore intungamubiri ziboneka mu imbogarwatsi
Mu mbogarwatsi dusangamo intungamubiri zitandukanye zirimo
- Ibitera Imbaraga
- Vitamini C
- Vitamini A
- Vitamini K
- Vitamini D
- Vitamini B6 na B9
- Umunyungugu wa manyeziyumu
- Umunyungugu wa karisiyumu
- Umunyungugu wa sodiyumu
- Umunyungugu wa manganese
- Poroteyine
- Ubutare bwa fer
- Cobalamine
- ndetse n’izindi ntungamubiri nyinshi
Bitewe n’amoko atandukanye y’imbogarwatsi ,buri bwoko bugira umwihariko wabwo ,Aho usanga ubwoko bumwe bubonekamo intungamubiri runaka ku bwinshi kurusha ubundi bwoko , urugero nink’imboga za epinari zibonekamo Vitamini K ku bwinshi.
Akamaro k’imbogarwatsi
Hari akamaro gatandukanye k’imbogarwatsi Kandi k’ingenzi ku mubiri wa muntu karimo:
Gufasha anashaka Kugabanya ibiro by’umurengera
imbogarwatsi zikungahaye ku byitwa fibers ndetse no kuri Vitamini K ,ibi byombi nibyo bifasha Kugabanya ibiro ,izi fibers zitera kumva umuntu ahaze Kandi bikamara umwanya munini bityo ingano y’amafunguro yaryaga ikagabanuka.
2.Kurinda uburwayi butandukanye
Kubera intungamubiri zirimo amavitamini ndetse n’imyunyungugu dusanga mu mboga bituma zigira uruhare mu kubaka no gukomeza ubudahangarwa bw’umubiri bityo bigafasha umubiri guhangana n’uburwayi butandukanye.
3.Kuvura indwara ya Constipation (impatwe)
Kubera ibyitwa fibers ( fibre ) dusanga ku bwinshi mu mboga bituma zigira uruhare runini mu koroshya igogora bityo bikakurinda uburwayi bwa constipation Kandi bikaba n’umuti kuba ufite.
Kurinda ubwonko bwawe ndetse no kunoza imikorere yabwo
Kubera vitamini ya B9 ndetse n’izindi ntungamubiri nyinshi zitandukanye dusanga mu mboga ,zigira ingaruka nziza ku bwonko zo kuburinda Gusaza ,gusana uturemangingo twabwo twangiritse .
Kunoza igogorwa ry’ibiryo
Buriya imyunyungugu ya potasiyumu na sodiyumu dusanga mu mboga bigira uruhare runini mu kubungabunga no gushyitsa amazi ahagije mu mubiri ,ndetse no mu nzira z’igogora bityo uku kubungabunga amazi yo Muri izi nzira bituma igogora rigenda neza.
Gukesha no kunoza uruhu
Intungamubiri dusanga mu mboga zigira uruhare runini cyane mu gutuma uruhu rwawe rusa neza ,cyane cyane Vitamini A niyo igira ingaruka zihambaye ku ruhu Aho ituma rugumana itoto Kandi iyi Vitamini inatuma tubasha kubona neza.
Kuvura indwara ya stress
kurya imbogarwatsi ndetse nizo ntungamubiri tuzisangamo bituma umubiri uvubura umusemburo wa Dopamine na Serotonin ari nabyo bigira uruhare runini mu kuvura no kurinda stress.
Gukomeza amagufa
Kubwra umunyungugu wa karisiyumu ndetse na vitamini zimwe na zimwe ,bituma amagufa akomera.
Kurinda ubusaza
Burya abantu barya imboga ,ntibibasirwa n’ikibazo cyo Gusaza imburagihe ,kubera intungamubiri ya Beta-carotene bakura muri izo mboga cyane cyane karoti ,iyi ntungamubiri ikaba irinda uruhu iminkanyari .
Kugabanya isukari
imboga ni ikiribwa cyiza ,ku bantu bafite uburwayi bwa Diyabete ndetse banagirwa Inama yo kwibanda ku mboga mu mafunguro yabo ya buri munsi ,byose bigaterwa nuko imboga zidafite isukari nyinshi ku buryo nta ngaruka zabagiraho.
Gusohora uburozi mu mubiri
Kubera Chrolophyle nyinshi dusanga mu mboga ,iyi chrolophyle niyo ituma imboga zigira ibara ry’icyatsi ,Kandi ikaba ari nayo ituma umubiri usohora ibinyabutabire bibi bizwi nka heavy metals .
Icyitonderwa
Hari ubushakashatsi bwakozwe mu mwaka wa 2016 , Bwagaragaje ko kwibanda ku mboga zikungahaye kuri Vitamini K cyane cyane nk’imboga za Epinari Atari byiza kuko bitera ibibazo mu mivurire y’amaraso ,Vitamini K niyo itera kuvura kw’amaraso.
hari ubundi bushakashatsi bwashizwe ku mugaragaro mu mwaka wa 2017 , bwagaragaje ko kurya imboga zirimo ikinyabutabire cya oxalate ndetse na Nitrate bishobora gutera ko umubiri wawe ,unanirwa kwinjiza intungamubiri zihagije ,biryo bikaba byatera uburwayi bwa methemoglobinemia buzwi nanone nka blue baby syndrome ,ibi bikaba ku bana bato bahawe ibiryo birimo bene izi mboga bari munsi y’amezi 7.
Nanone izi mboga zirimo Ikinyabutabire cya Oxalate zituma umubiri utabasha kwinjiza umunyungugu wa karisiyumu nabyo bikaba byatera uburwayi bw’utubuye two mu mpyiko.
Dusoza
Imbogarwatsi ni ingenzi ku mafunguro yacu ya buri munsi ,kubera intungamubiri zibonekamo,bituma ziba ingenzi ku mubiri wa muntu.
Ni byiza ko buri funguro rya buri munsi habonekaho imboga Kandi buri funguro tukagerageza tugahindura ubwoko bw’imboga.