Amashu ni zimwe mu mboga zitangaje ku buzima bwa muntu , akungahaye ku ntungamubiri nka Vitamini C na Vitamini K .
Amashu kandi tuyasangamo Karoli nkeya bityo akaba ari meza ku bantu bafite uburwayi bwa Diyabete nanone mu mashu dusangamo ibyitwa fibre byinshi bityo akaba yavura impatwe (constipation)
Amashu ashonora gutekwa nk'imboga cyangwa se agakorwamo salade nanone ashobora gukorwamo umutobe .
Amashu aboneka mu mabara atandukanye harimo asa n'umutuku cyangwa asa n'icyatsi ariko yose burya intungamubiri ni zimwe ndetse n'akamaro kayo ni kamwe .
Intungamubiri dusanga mu mboga z'amashu n'akamaro kazo ku mubiri
Mu mboga z'amashu dusangamo intungamubiri zitandukanye zirimo
- Vitamini C , iyi Vitamini ikaba ari ingenzi mu mikorere y'umubiri cyane cyane mu kongera ubudahangarwa bw'umubiri , mu kurema colajene no gusana uturemangingo
- Vitamini K , iyi Vitamini nayo ni nziza cyane cyane mu bijyanye no kuvura kw'amaraso no mu gukomeza amagufa
- Fibre , zifasha mu kunoza imigendekere myiza y'igogora
- Folate , ifasha mu gukura ku turemangingo cyane cyane ni nziza cyane ku mugore utwite
- Potasiyumu , ni umwe mu myunyungugu ifasha mu mikorere myiza y'umutima no mu kuringaniza umuvuduko w'amaraso ku kigero cyiza .
- Ubutare , bufasha mu kongera amaraso no kurinda ko wagira ibibazo by'amaraso make
- Karisiyumu , ni umunyungugu ufasha mu gukomeza amagufa no kurinda ko yakwangirika
- Manyeziyumu ,nawo ni umunyungugu ufasha mu mikorere myiza y'imyakura yumva
- Vitamini B6 , nayo ifasha mu mikorere myiza y'ubwonko no mu gutuma uruhu ruba rwiza
- Flavonoids na Polyphenols , nabyo ni ibinyabutabire byo mu bwoko bw'ibyitwa antioxidant bifasha mu gusukura umubiri no kurinda ko wakwibasirwa b'indwara zirimo na kanseri.
Akamaro k'amashu ku mubiri wa muntu
Burya imboga z'amashu zifite akamaro kanini ku mubiri wa muntu karimo
1.Gutuma igogora ryibyo turya rigenda neza
Mu mboga z'amashu ,dusangamo ibyitwa fibre ku bwinshi , ibi bikaba bifasha mu migendekere myiza y'igogora ndetse bikanarinda ko umuntu yakwibasirwa na constipation.
2.Kongera ubudahangarwa bw'umubiri
Muri izi mboga kandi dusangamo Vitamini C nyinshi , iyi vitamini ikaba ari ingenzi mu kongerera umubiri ubushobozi bwo guhangana n'indwara .
3.Kuvura kubyimbirwa
Ibinyabutabire birimo glucosinolate na flaovonoid dusanda mu mboga z'amashu bifasha mu kuvura kubyimbirwa .
4.Kurinda kanseri
Ikinyabutabire cya glucosinolate dusanga mu mashu , kinfasha mu kugabanya ibyago byo kwibasirwa na kanseri aho kirwanya uturemangingo twa kanseri mu mubiri.
5.Gutera imikorere myiza y'umutima
Umunyungugu wa potasiyumu dusanga mu mashu ufasha mu mikorere myiza y'umutima no mu gushyira umuvuduko w'amaraso ku kigero cyiza .
6.Gukomeza amagufa
Vitamini K n'umunyungugu wa karisiyumu dusanga mu mashu bifasha mu gukomeza amagufa no kuyarinda kwangirika .
7.Gutera imikorere myiza y'ubwonko
Vitamini B6 dusanga mu mashu ni nziza cyane ku mikorere y'ubwonko no ku mikorere y'imyakura yumva .
8.Gushyira ku murongo isukari
Burya amshu ni ikiribwa cyiza ku murwayi wa Diyabete kubera ko arinda ko isukari yo mu maraso yazamuka bikabije .
9.Kugabanya ibiro
Burya imboga z'amashu ni nziza cyane ku muntu wifuza kugabanya ibiro by'umurengera cyane cyane ukayarya kenshi.
10.Gutuma uruhu rumera neza
Vitamini C dusanga mu mashu ituma uruhu rumera neza , aho ifasha mu kurema ibyitwa collagen no mu gusana uturemangingo twangiritse.
11.Kurinda amaso
Nanone mu mashu dusangamo Vitamini A , iyi nayo ikaba ifasha mu kurinda amaso no kuyatera imikorere myiza .
12.Kugabanya ibyago byo kwibasirwa n'indwara zidakira
Ibinyabutabire byo mu bwoko bwa antioxidant dusanga mu mashu bifasha mu kurinda ko umubiri wakwibasirwa n'indwara zidakira zirimo kanseri ,indwara z'umutima nizindi...
Kurya amashu ku mugore utwite ,Ese ni meza ku mugore utwite ?
Amashu ni imboga niza ku mugore utwite kubera ko akungahaye ku ntungamubiri nyinshi ,umubiri we ukenera ndetse n'umubiri w'umwana uri mu nda .
Akamaro ku kurya amashu ku mugore utwite karimo
- Kugabanya ibyago byo kuba umwana yavukana ubumuga cyangwa ingingo zituzuye cyane cyane ibi bikagirwamo uruhare na folate dusanga mu mashu .
- Kongera ubudahangarwa bw'umubiri no kumurinda uburwayi , ibi nabyo bikagirwamo uruhare na Vitamini C dusanga mu mashu .
- Kumurinda ibibazo by'igogora na constipation , dore ko abagore batwite bakunze kubigira
- Kongera amaraso no kumurinda Anemia , cyane cyane ibi bigaterwa n'ubutare bwa fer
- Gukomeza amagufa y'umwana , ibi bigaterwa na karisiyumu dusanga mu mashu.
Ku bagore bamwe batwite inda nkuru , kurya amashu bishobora gutuma babyimba mu nda ariko mu gihe watetse amashu agashya neza bishobora ku kurinda icyo kibazo.
Ni gute amashu aribwa ?
Burya amshu ashobora kuribwa mu buryo butandukanye burimo kuba
- Ashobora kuribwa ari mabisi
- kuyakoramo salade
- kuyakoramo umutobe
Kuyarya ari mabizi nibyo byiza cyane kubera ko kuyateka , burya umuriro ushobora kwangiza zimwe mu ntungamubiri tuyasangamo .
Icyitonderwa : Mu gihe uri ku miti nka warfarin cyangwa heparin si byiza kurya amashu , nanone ku bantu bamwe ashobora kubatera kubyimba mu nda , hakabamerera nabi