Twese dukunda kurya imbuto, sibyo? Tuzi ko ari nziza cyane ku mubiri. Ariko iyo ugiye muri supermarket, ushobora no kwibaza niba wahitamo imbuto nshya zigaragara neza, cyangwa imbuto ikonje ziciwe kandi zipakiye kugira ngo byoroshye kuzikoresha. Ni iyihe muri izi ebyiri ifitiye akamaro umubiri? Ese ingano y'intungamubiri itandukanye? Uyu munsi, turagusobanurira ibibazo byose ufite kuri ibi.
Mbere na mbere, reka turebe akamaro k'imbuto ku buzima bwacu.
Iyo wongeyeho imbuto n'imboga mu mirire yawe ya buri munsi, inyungu ku mubiri wawe ziba nyinshi kuruta uko wabitekereza. Mu magambo make, ibi bintu bibaho:
- Bifasha mu kugenzura umuvuduko w'amaraso yawe.
- Bigabanya ibyago byo kurwara indwara zikomeye nk'indwara z'umutima na stroke.
- Bifasha kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.
- Bifasha mu kubungabunga amaso no kubungabunga ubuzima bw'igogora.
- Bifasha mu kugenzura urugero rw'isukari mu maraso.
- Bifasha kugenzura ibiro by'umubiri cyangwa kugabanya ibiro.
Imbuto nshya? Imbuto zikonje? - Dore ukuri
Abantu benshi batekereza ko imbuto nshya ari zo nziza buri gihe, ariko ukuri ni ukugoye gato kuruta ibyo.
Tekereza kuri ibi, imbuto ziba zifite agaciro gakomeye k'intungamubiri kuva zitoranijwe ku giti. Imbuto zikonje zikorwa mu gukuramo imbuto zikiri mu cyiciro cyo kwera cyane, zifite intungamubiri nyinshi hanyuma zigakonjeshwa. Ubu buryo butuma hafi ya vitamine n'imyunyungugu byose by'imbuto bigumana.
Ku rundi ruhande, tekereza ku mbuto nshya tugura mu iduka. Birashoboka ko zikurwa mu murima, zigatwarwa, zikabikwa, hanyuma zikagera mu bubiko bw'iduka. Uru rugendo rushobora gufata iminsi myinshi, rimwe na rimwe ibyumweru. Muri iki gihe, zimwe muri vitamine zikomeye mu mbuto (urugero: vitamine C) zitangira kugabanuka buhoro buhoro bitewe no kwibasirwa n'urumuri n'umwuka.
Ibyo bivuze ko imbuto nshya uguze zifite intungamubiri nk'uko zari zimeze igihe zakurwaga ku giti. Ariko, imbuto zakonje zakuwe mu minsi mike ishize zishobora kuba zifite intungamubiri nyinshi kurusha imbuto 'nzishya' zari zimaze iminsi mike.
Ni izihe nyungu n'ibibi by'ubwo bwoko bwombi?
Nubwo nta tandukaniro rinini ririho mu bijyanye n'imirire, hari ibyiza bitandukanye by'ubwoko bwombi mu bijyanye no koroshya ikoreshwa, igiciro, n'ibindi bintu. Reka tubirebe mu mbonerahamwe.
| Kwita ku byo umuntu yakwitaho | Imbuto zikonjeshejwe | Imbuto nshya |
|---|---|---|
| Ubworoherane | Biroroshye cyane. Byamaze kozwa, gucibwa, kandi byateguwe. Biroroshye cyane kongeramo smoothies na yawurute. | Ugomba kumesa, kubikuramo no kubikatagura mbere yo kurya. Bifata igihe gito. |
| Kubungabunga | Ishobora kubikwa muri firigo mu gihe cy'amezi menshi. Imyanda micye. | Biroroha vuba. Bigomba kuribwa mu minsi mike. |
| Igiciro n'uko biboneka | Hari igihe bihendutse kurusha imbuto nshya. Iboneka umwaka wose. | Iyo ugeze muri icyo gihe (mu gihembwe cy'umwaka), igiciro kiba gito. Ariko iyo uvuye mu gihembwe cy'umwaka (mu gihembwe cy'umwaka), birahenze cyangwa ntubibone na gato. |
| Uburyohe n'imiterere | Iyo ishongeshejwe, iba yoroshye gato. Ikwiriye smoothies, imitobe, no guteka. | Iracyafite imiterere karemano ikomeye kandi ikarishye. Ni byiza kuyirya muri ubwo buryo. |
| Kongeramo isukari | Hari amapaki ashobora kuba yongewemo isukari cyangwa sirupe. Soma icyapa hanyuma uhitemo ayanditseho "Nta sukari yongewemo." | Irimo isukari karemano gusa mu mbuto. Nta sukari yongewemo. |
Ese hari ibintu twagombye kwitondera iyo turya imbuto?
Nubwo imbuto ari ibiryo byiza, hari ibintu bike tugomba kwitondera.
Ikintu cya mbere ni mikorobe.Iyo idasukuwe neza, hejuru y'imbuto hashobora kubamo bagiteri zangiza nka Salmonella , E. coli , na Listeria . Izi zishobora gutera uburozi mu biribwa, harimo kuribwa mu nda, kuruka no gucibwamo.
Ikibazo cya kabiri ni isukari . Nubwo imbuto zirimo isukari karemano, niba ufite indwara nka Diyabete Mellitus, ni ngombwa kubaza muganga wawe umubare w'imbuto ziryoshye cyane (nk'imyembe, imineke, imizabibu) ugomba kurya.
Ni gute wakwirinda indwara ziterwa n'imbuto?
Biroroshye cyane. Iyo ukurikije ingeso nke zoroshye, ushobora gukuraho hafi ya zose z’izi ngaruka.
- Karaba neza: Ukimara kuzana imbuto mu rugo, karaba neza mu mazi atemba mbere yo kuzikoresha. Karaba neza n'intoki zawe kugira ngo ukureho umwanda n'udukoko ku buso.
- Isabune ntigomba gukoreshwa: Ntugakoreshe isabune, imiti yica udukoko, cyangwa bleach mu koza imbuto. Imiti iri muri byo ishobora kwinjira mu ruhu. Koresha amazi atemba gusa.
- Guhitamo: Mu gihe uguze imbuto mu iduka, irinde kugura izikomeretse, zaciwe, cyangwa izangiritse, kuko utwo duce dushobora kubamo mikorobe zoroshye.
- Bishyire ukwabyo: Nk’uko bimeze mu igare ryo mu iduka, shyira imbuto ukwazo mu zindi mboga nk’inyama, amafi n’amagi muri firigo mu rugo.
- Isuku: Buri gihe komeza usukure ikibaho cyawe cyo gukataho n'icyuma. Irinde gukata imbuto ku kibaho cyo gukataho inyama cyangwa amafi.
- Imbuto Ziciwe: Niba utemye imbuto kandi usigaranye ibisigaye, hita ubishyira mu kintu gifunze neza hanyuma ubibike muri firigo.
- Kuma: Nyuma yo gukuraho imbuto, ziyumishe ukoresheje igitambaro gisukuye cyangwa igitambaro cy'impapuro. Ubushuhe bushobora gutuma bagiteri zikura.
Abantu bagomba kwitonda cyane
Hari amatsinda y'abantu bafite ibyago byinshi byo kwandura uburozi bw'ibiryo. Bagomba kwitondera cyane ibyo gusukura imbuto.
- Abantu barengeje imyaka 65
- Abana bato bari munsi y'imyaka 5
- Ababyeyi batwite
- Abantu bafite ubudahangarwa bw'umubiri bugabanuka bitewe n'indwara nka kanseri, diyabete, cyangwa indi miti
Ubutumwa bwo kujyana mu rugo
- Agaciro k'intungamubiri k'imbuto mbisi n'izikonje zisa cyane, bityo ushobora guhitamo ubwoko ubwo aribwo bwose bitewe n'uburyohe bwawe n'ibyo ukunda.
- Imbuto zikonje ni amahitamo meza agabanya igihe, agabanya imyanda, kandi aboneka umwaka wose. Ni nziza cyane cyane kuri smoothies, oats, na yawurute.
- Imbuto nshya zifite imiterere n'uburyohe karemano. Guhitamo imbuto zikoreshwa mu gihe cy'umwaka bizatuma ziboneka mu bwiza kandi zihenze.
- Ubwoko ubwo aribwo bwose wahisemo, isuku ni cyo kintu cy'ingenzi kurusha ibindi! Karaba imbuto zose neza mu mazi atemba mbere yo kuzirya kugira ngo wirinde mikorobe.
- Niba ufite ikibazo runaka cy’uburwayi, nka diyabete, ni ngombwa cyane kuvugana na muganga wawe ku bijyanye no kurya imbuto n’ingano ikwiye.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.