Dore akamaro gakomeye ibirayi bifite ku buzima bwacu utaruzi

Ibirayi ni kimwe mu biribwa by’ingenzi kandi biboneka ahantu hose ku isi, bikundwa n’ingeri z’abantu bose, ni mu gihe kuko bikungahaye ku ntungamubiri nyinshi bituma biba ibyo kurya by’ingenzi. Byoroshye guteka kandi bitekwa mu buryo butandukanye; yaba kubitogosa, kubikaranga, kubyotsa cg kubiteka mu mavuta nk’ifiriti. Akandi karusho k’ibirayi nuko biboneka igihe cyose

Ibirayi bibamo iki?

Ibirayi bikize cyane kuri vitamini B6, bikaba isoko nziza ya potasiyumu, umuringa, vitamin C, panthothenic acid, niacin, manganese na fibre. Ubusanzwe iyo ibirayi bitagiye mu mavuta cg ngo bitekwe ifiriti, byifitemo amavuta macye, bikagira calorie nkeya na fibre nyinshi zirinda indwara zitandukanye harimo iz’umutima na kanseri.

Ibirayi kandi bikize ku ntungamubiri za phytonutrients zifite ubushobozi bwo kurinda no gusohora uburozi mu mubiri, zimwe muri za phytonutrients twavuga; carotenoids, flavonoids ndetse na aside ya caffeic kimwe na poroteyine y’ingenzi cyane yitwa patatin, iyungurura ibishobora kugirira nabi ingingo zitandukanye mu mubiri.

Akamaro k’ibirayi ku buzima

1. Uruhare rukomeye mu igogorwa: ibirayi bikungahaye ku binyamafufu, bikorohera igifu no gutuma igogorwa rigenda neza. Ibi bituma biba ibiryo by’ingenzi ku bana bato cg abadashobora kugogora ibiryo bikomeye kandi bakeneye ingufu mu mubiri. Gusa si byiza kurya ibirayi byinshi hafi ya buri munsi kuko bishobora gutera kugira aside nyinshi mu mubiri. Gukungahara kuri fibres nyinshi bitera ibiryo kugenda neza mu mara no mu ikorwa ry’igikoma gifasha mu gusya ibiryo mu gifu bityo bikarinda igifu kwangirika, kurwara constipation no kurinda kanseri y’umuyoboro w’ibiryo. Fibres kandi zigira akamaro mu gusohora cholesterol mbi mu mijyana n’imiyoboro y’amaraso, bityo umutima ukarushaho kumererwa neza.

2. Imikorere myiza y’ubwonko n’urwungano rw’imyakura: kugira ngo ubwonko bukore neza bisaba ibintu bitandukanye ariko cyane cyane; kuba umwuka uhagije (oxygen) ugera mu bwonko neza, igipimo gikwiye cy’isukari, za vitamin B zitandukanye n’urugero rw’imisemburo ruhagije, izindi ntugamubiri nka amino acids ndetse n’aside z’ibinure nka omega-3. Ibi byose tuvuze wabibona mu birayi, bikungahaye ku binyamafufu, byongera igipimo cy’isukari nziza mu maraso. Ibi bituma ubwonko butaruha cyane ndetse n’ubushobozi bwawe bwo gutekereza bugahora hejuru. Ku byerekeye umwuka ugera ku bwonko (oxygen), uyu mwuka utwarwa na hemoglobin ziba ziri mu maraso, ikintu k’ingenzi kizigize ni ubutare (fer), ibirayi bikaba byifitemo ubutare.

3. Ibirayi bifasha mu kugabanya umuvuduko ukabije w’amaraso no kurinda urwungano rw’umutima: uyu muvuduko uterwa n’impamvu nyinshi harimo; diyabete, amaraso adatembera neza, igogora rikorwa nabi, intungamubiri zidahagije mu mubiri, cg se ibindi bibazo. Ibirayi bishobora kurinda iki kibazo kubera byinshi mu bigize ibirayi, gusa ku muntu ufite ikibazo cy’umuvuduko ukabije uterwa na diyabete si byiza kubirya. Fibres nyinshi zirimo ni ingenzi cyane mu kugabanya cholesterol no gutuma umusemburo wa insulin ukora neza. Vitamini C irimo ifasha kandi gukuraho ikibazo cy’igogorwa rikorwa nabi.

4. Kongera ibiro: ibinyamafufu ibirayi bikungahayeho ndetse na poroteyine nkeya, ibi bituma biba ibiryo by’ingenzi ku bantu bananutse cg abashaka kongera ibiro. Vitamin C na za B zitandukanye zirimo zifasha umubiri mu kwinjiza amafufu byoroshye. Ibi bituma binaba ibiryo by’ingenzi ku baterura ibyuma, cg abandi bakora sport zisaba ingufu nyinshi

5. Uruhu rwiza: Vitamini C naza B zindi kimwe n’imyunyu nka potassium, magnesium, fosifore na zinc ni ingenzi cyane mu kugira uruhu runoze. Ikindi, ibirayi bisekuye neza bivanze n’ubuki bihindura uruhu neza no gukuraho ama taches aba ari ku ruhu, uru ruvange kandi rushobora kuvangwa bigasigwa ahahiye ku ruhu bifasha gukira vuba.

6. Kurinda kanseri: ubwoko bumwe na bumwe bw’ibirayi; nk’ibitukura cg ibisa igitaka bikungahaye kuri flavonoids na vitamine A nka zeaxanthin na karotene, zirinda cyane kanseri zitandukanye. Ibirayi bikize kuri quercetin, byagaragajwe ko irinda cyane za kanseri zimwe na zimwe ndetse na tumor. Urugero ruri hejuru rwa vitamin A na C bifite ubushobozi bukomeye bwo kurinda umubiri kuba wakwibasirwa n’ingaruka za kanseri.

7. Kurinda utubuye two mu mpyiko: tuzwi kandi nka renal calculi, iyi ndwara iterwa no kugira ikigero kiri hejuru cya aside ya uric mu maraso. Iyo ufite iki kibazo ni ngombwa kwirinda amafunguro arimo poroteyine nyinshi, cyane cyane inyama n’ibikomoka ku nyamaswa byose kimwe n’ibishyimbo byongera iyi aside mu maraso ku kigero cyo hejuru. Ibirayi byo kuko bikize ku binyamafufu kandi bikabamo poroteyine nke cyane, ikindi kiyongeraho ni uko birimo magnesium, ibuza kwiyongera cg gutuma calcium iba nyinshi mu mpyiko kimwe n’izindi ngingo, bityo bikaba umuti mwiza urinda utu tubuye.

8. Kurwanya ububyimbirwe: ni bimwe mu biribwa bigabanya cyane ububyimbirwe, yaba imbere cg inyuma mu mubiri. Kubera ko byoroshye mu kurya, kugogorwa ndetse bikagira vitamin C nyinshi, potasiyumu na vitamin B6, ishobora kurinda ububyimbirwe ubwaribwo bwose mu mara ndetse n’urwungano ngogozi. Ni ibiryo byiza ku bantu bafite ibisebe ku gifu, abarwaye indwara z’imitsi n’ ingingo (arthritis) na gout.

Icyitonderwa

Si byiza guhata ibirayi cyane, ushobora guhata gato cg ukabyoza neza mu mazi akonje wamara gukuramo amaso ukabiteka gutyo. Fibre nyinshi zibarizwa ku gice cyo hanze

Ibirayi mbere yo kubirya ugomba kureba neza niba bidafite amaso y’icyatsi, kimwe n’ibitangiye kubora, ibyo birayi bibamo uburozi bwitwa solanine, ubushakashatsi bwagaragaje ko butera kubiha cyane , si ibyo gusa kuko bishobora no gutera ibindi bibazo by’ubuzima yaba mu itembera ry’amaraso, ubuhumekero, kuribwa umutwe cg gucibwamo.

Ibirayi byo mu maguriro byogeje ugomba kubyirinda. Kubyoza bikabikwa bishobora gutera bagiteri kuba zakwinjiramo imbere

Ibirayi bibikwa ahantu hakonje kandi hijimye, kubibika ahantu hashyushye bituma bibora, nubwo benshi bigoye kubona ahantu hakonje kandi hijimye ariko ugomba kugerageza byibuze aho ushoboye, ukabirinda izuba kuko uko bimaze igihe kirekire kuzuba bituma bwa burozi bwa solanine bwiyongera.

Ntibigomba kubikwa muri frigo, amafufu amwe n’amwe abigize ashobora guhinduka isukari bikaba byatuma bibiha.

src: umutiheath