Ese waruziko kurya ibirayi bifite akamaro kanini ku buzima bwacu? Sobanukirwa

Ubusanzwe kurya ibirayi n’ibintu bikunze gukorwa cyane hano mu gihugu cyacu ndetse no bindi bihugu bitandukanye bihingwamo ibirayi gusa naho badahinga ibirayi bigezwayo mu bundi buryo.

ikindi usanga ibirayi bikorwamo ibintu bitandukanye ndetse hari naho babirya bikozwe mu buryo bw’ifu, ariko nubwo ibirayi bikunze kuribwa abantu benshi ntabwo bakunda kumenya ko bifite akamaro kanini mu buzima bwacu.

Ubusanzwe ibirayi ahanini bigizwe na Amido kuko muri gm 100 z’ibirayi habamo gm 21 za amidon, kandi iyi Amidon iri mu zitaremerera imyanya y’igogora nk’igifu n’amara.

Umutsima w’ibirayi (Puree de pomme de terre) ni ingenzi cuyane ku buzima bw’abana ndetse no ku barwayi bazahajwe n’indwara cyangwa bafite umunaniro ukabije.

Uretse Amidon, hari n’izindi ntungamubiri dusanga mu birayi nka albumines, ibinure, hydrates de carbone, imyunyu ngugu ndetse n’amazi.

Imyunyu ngugu iboneka mu birayi ni nk’ubutabire aluminiyumu n’inkeri, cobalt, zinc, manganese, chrolure, potasiyumu, sodiyumu, calisiyumu, manyesiyumu. Fosifate, sulufate ndetse na kolore, kugirango ibirayi bigire imyunyu myinshi biterwa n’ubutaka byahinzwemo , ikirere cy’aho byahinzwe ndetse n’ifumbire bakoresheje.

Ibirayi bifite umunyu wa potasiyumu mwinshi ushobora kwiyongera iyo babifumbije ifumbire iwukizeho, hari n’igihe biba bikize ku munyu wa manyesiyumu ufite akamaro ko kurinda indwara ya kanseri, ibirayi tubisangamo n’amavitamine menshi nka vitamin A, B1, B2, PP, B6, C na K.

Intungamubiri z’ibirayi zikunze kwicwa no kuziteka, iyo bibaye ngombwa byaba byiza hakoreshejwe umutobe wazo kugirango intungamubiri zitangirika, ikindi kandi nibyiza guteka ibirayi ukoresheje umwuka kuruta kubitekesha amazi, uretse ko n’ibirayi bitetswemo ifiriti cyangwa sote bigumana nyinshi mu ntungamubiri zabyo.

Ikindi kintu cyiza nuko ibirayi mu bihe runaka byajya bitekanwa uruhu rwabyo Bimwe twita guteka amaganda, kandi ntabwo ari byiza kurya ibiray byahinduye ibara bigasa n’icyatsi kibis kuko biba bifite uburozi bwitwa solanine na alcaloide butuma bisharira cyane, kuko iyo bitahinduye ibara biba bifite ubwo burozi bucyeya ku buryo ntacyo bwatwara umubiri.

Akamaro k’ibirayi ku buvuzi

• Umutsima w’ibirayi (pure de pomme de terre) ni ingenzi cyane ku bantu barembye cyane ndetse n’abaciwe integer n’indwara.
• Umutobe w’ibirayi ukiza igifu gikunda guterwa no kubura imisemburo ihagije.
• Ikindi abantu barwaye indwara yo mu maraso ituma umubiri ubyimba bagirwa inama yo kujya barya ikiro 1 cy’ibirayi buri munsi mu minsi itatu ikurikiranye, ukabirya mu byiciro batandatu nta mavuta n’umunyu ubishyizemo, ndetse nukujya ubirya buri kwezi cyangwa mu byumweru bitatu.
• Abantu barwaye ndetse n’abazima basanga mu birayi karoli nyinshi na poroteyine z’agaciro gakomeye, vitamin n’imyunyu ngugu ihambaye bifasha umubiri cyane ndetse ababiteka bagirwa inama yo kubitekana ibishishwa byabyo.
• Ibirayi bihaswe bibazuwe nkuko bakunze kubivuga bihita bitakaza hafi ¾ by’intungamubiri bigasigarana gusa amasukari ariko icyiza nuko bidatera umubyibuho ukabije.