Intoryi zibarizwa mu cyiciro cy'imboga ,aho zifite akamaro gakomeye ku bantu bazirya ,byose bigashyingira ku ntungamubiri ziboneka mu ntoryi , ibyiza by'intoryi ni byinshi turavuga bimwe muribyo muri iyi nkuru.
Hari amoko menshi y'intoryi ariko yose agahuriza ku ntungamubiri zimwe . intoryi zishobora gutekwa mu buryo bwinshi butandukanye burimo kuzishyira mu bindi biryo ,kuzikoramao agasosi nibindi...
Intungamubiri dusanga mu intoryi
muri rusange ,hari intungamubiri nyinshi dusanga mu ntoryi harimo
- Ibitera imbaraga garama 20
- ibyitwa carbs garama 5
- ibyitwa fibre garama 3
- intungamubiri zo mu bwoko bwa poroteyine
- umunyungugu wa manganeze
- folate
- umunyungugu wa potasiyumu
- vitamini k
- vitamini c
- umunyungugu wa manyeziyumu
- vitamini B1
- umunyungugu wa cuivre
- umunyungugu wa karisiyumu
- umunyungugu wa fosifore
- vitamini zo mu bwoko bwa B harimo B1,B2,B3,B5,B6 na B9
Akamaro ko kurya intoryi (ibyiza by'intoryi )
kurya intryi bifite akamro kanini ku mubiri wa muntu karimo
1.Kugabanya ibyago byo kwibasirwa na kanseri
burya mu ntoryi dusangamo ibinyabutabire byitwa antioxidant , ibi binyabutabire bikaba byirukana mu mubiri ibyitwa free radicals bishobora kwangiza uturemangingo bityo n'uburwayi bwa kanseri bukaba bwavuka biturutse kuri ibyo binyabutabire bya free radicals.
ikinyabutabire cya anthocyanin dusanga mu ntoryi ,nicyo ubushakashatsi bugaragaza ko kirinda umubiri ,kikarinda n'uturemangingo twawo.
2.Kugabanya ibyago byo kwibasirwa n'indwara z'umutima
ubushakashatsi bwakorewe ku nyamaswa hao zahabwaga intoryi mu gihe kingana n'ibyumweru bibiri ,bwagaragaje ko kurya intoryi byagabanyije ibinure bibi byo mu bwoko bwa koresiteroli bishobora kuzibiranya imitsi itwara amaraso ndetes n'uburwayi bw;umutima bukaba bwaboneraho.
ku bantu ntiharakorwa ubushakashasti bwimbitse ngo harebwe ingaruka zo kurya intoryi ku kugabanya ibinure bibi mu mubiri ,ariko muri rusange byemezwa n'abahanga mu mirire ko intory zigira ingaruka nziza ku mikorere y'umutima.
3.Gufasha umubiri gushyira isukari ku murongo no ku kigero cyiza
kurya intoryi bituma umubiri ubasha kugabanya isukari nyinshi cyane cyane ku bantu bafite indwara ya Diyabete ,zikaba n'amahitamo meza ku mafunguro yabo ya buri munsi.
Ibyitwa fibre dusanga mu mboga z'intoryi zigabanya umuvuduko w'igogora ndetse bikanagabanya uko isukari yinjira mu mubiri binyuze mu mara ,ibyo rero bikaba binatuma isukari igera mu maraso itiyongera ku kigero kinini.
hari ubundi bushakashatsi bwakzowe buza kugaragaza ko ibyitwa polyhenols dusanga mu ntoryi nabyo bifasha umubiri kugabanaya isukari mu maraso. ndetse bikaba binongera ivuburwa ry'umusemburo wa insulin ku bwinshi kandi ariwo ugabanya isukari mu maraso.
4.Gufasha abifuza kugabanya ibiro by'umurengera
kurya intoryi byafasha abifuza kugabanya ibiro by'umurengera kubera ko zikungahaye ku byitwa fibre bituma umuntu amara igihe kinini yumva ahaze ,bityo bikagabanya ingano nini yibyo urya ku munsi.
nanone mu ntoryi dusangamo ibinyamasukari bike cyane ,ibyo bikaba bituma umubiri wuwaziriye ukoresha amasukari ubitse ashobora kuba n'ibinure ,ibyo rero bikaba bigabanya umubyibuho ukabije.
5.Gufasha mu migendekere myiza y'igogora
kurya intoryi bituma igogora rigenda neza ,ibi bigaterwa nuko zikungahaye ku byitwa fibre bifasha mu migendekere myiza y'igogora.
6.Gukomeza amagufa
Mu mboga z'intoryi dusangamo umunyungugu wa karisiyumu na fosifore bituma amagufa akomera ndetse bikanagabanya ibyago byo kwibasirwa n'indwara ya osteoporosis itera kumungwa kw'amagufa ,bityo amagufa akaba yavunika ku buryo bworoshye.
7.Gutera imikorere myiza y'ubwonko
mu ntoryi dusangamo ibyitwa phytonutrients bisobanuye ko ari intungamubiri zikomoka ku bimera zitera imikorere myiza y'ubwonko ndetse bikanongera ubushobozi bwabwo bwo gufata .
ibi bigaterwa nuko ibyitwa antioxidant dusanga mu ntoryi bigabanya ibinyabutabire bya free radicals mu mubiri ,ibyo bigatera gutembera neza kw'amaraso mu bwonko ndetse n'umwuka mwiza mu bwonko.
nanone mu ntoryi dusangamo ibyitwa scopoletin bituma umusemburo wa serotonin uvuburwa kandi uyu musemburo ugira ingaruka nziza ku mikorere y'ubwonko .
8.Zirinda uruhu rwa muntu n'umusatsi
mu mboga z'intoryi dusangamo vitamini C ifasha umubiri kugabanya ibinyabutabire byitwa free radicals bishobora kwangiza uturemangingo tw'uruhu .
nanone intungamubiri dusanga mu ntoryi zirinda uruhu gusaza imburagihe ,bikarurinda iminkanyari , nanone ubutare bwa fer ,umunyungugu wa zinc ,ibyitwa folate n'umunyungugu wa potasiyumu byongera amaraso atembera mu ruhu rw'umutwe bityo bikba byanatera umusatsi gukura no gusa neza.
Dusoza
Intoryi zikungahaye ku ntungamubiri nyinshi zirimo amavitamini n'imyunyungugu myinshi bituma zigira akamaro kanini ku mubiri wa muntu karimo kugabanya ibyago byo kwibasirwa na kanseri ,kugabanya ibyago byo kwibasirwa n'indwara z'umutima nibindi...