Ese wigeze ubona imbuto izengurutse nk'ipome, ariko ikaryoha nk'ipome, kandi ikarishye kandi iryoshye? Ushobora kuba warazibonye muri supermarket nini muri Sri Lanka. Tuzita "Aziya Pears". Bamwe banazita "Nashi Pears". Mu by'ukuri iyi ni imbuto iryoshye cyane ihuza ubwiza bw'amapome n'amapome. Kubera uburyohe bwayo bwihariye no kumara igihe kirekire itabikwa, itangwa kandi nk'impano mu bihugu bya Aziya y'Iburasirazuba.
Iyi mbuto ishobora kuza mu ibara ry'icyatsi kibisi, umuhondo, cyangwa umukara. Ni nziza cyane kandi ishobora gushwanyaguzwa byoroshye. Niyo mpamvu uzayibona mu maduka, ipfunyitse neza mu misego mito. None se, kuki tuvuga cyane kuri iyi mbuto? Kuko atari nziza gusa, ahubwo inagira akamaro kanini ku buzima bwacu. Reka turebe ibisobanuro birambuye.
None se ni izihe nyungu z'iyi mbuto ku mubiri wacu?
Vitamine, imyunyungugu, na antioxydants biboneka mu mapera yo muri Aziya bitanga inyungu nyinshi ku buzima bw'umubiri. Reka turebere hamwe zimwe mu nyungu z'ingenzi.
Bifasha mu buzima bw'umutima
Tekereza nk'aho imiyoboro y'amaraso yacu imeze nk'imihanda. Hari igihe iyi mihanda ishobora kuzibamo "cholesterol mbi" ikabura. Fibre iri mu mapera yo muri Aziya ni nk'umuti mwiza wo gusukura. Iyi fibre ifatana na cholesterol mbi, cyangwa cholesterol ya LDL , kandi igafasha kuyikura mu mubiri. Ibi bifasha kugenzura urugero rwa cholesterol yacu.
Nanone, iyi mbuto ikungahaye kuri potasiyumu . Potasiyumu ni imyunyu ngugu ifasha mu kugenzura umuvuduko ukabije w'amaraso. Iyo sodium (umunyu) mu byo turya yiyongereye, umuvuduko w'amaraso uriyongera. Potasiyumu igabanya ingaruka z'iyi sodium kandi igafasha kugarura umuvuduko w'amaraso ku rwego rwiza. Niba ufite indwara nk'umuvuduko ukabije w'amaraso, ni ngombwa cyane kuvugana na muganga wawe mu gihe wongeramo ubwo bwoko bw'indyo mu mirire yawe.
Bifasha mu kugenzura diyabete
Fibre iri mu mapera yo muri Aziya inafasha mu kugenzura urugero rw'isukari mu maraso. Muri make, iyo turiye ikintu kirimo isukari nyinshi, iyo sukari ihita yongerwa mu maraso. Ariko iyo turiye ibiryo birimo fibre nyinshi, ibyo biryo biragogorwa kandi isukari ikagera mu mubiri buhoro buhoro. Ibi byorohereza insuline gucunga uru rugero rw'isukari. Ibi ni ingirakamaro cyane cyane ku bantu barwaye Diyabete yo mu bwoko bwa 2 .
Bifasha kugabanya ibyago byo kurwara kanseri zimwe na zimwe
Turema " radicals libre " zangiza uturemangingo mu mubiri wacu.Hari ubwoko bw'udukoko twangiza twitwa free radicals. Ibi bishobora kwangiza uturemangingo no gutera kanseri. Amapera yo muri Aziya akungahaye kuri antioxydants, nka vitamine C. Izi antioxydants zigira uruhare mu kugabanya uturemangingo twangiza kandi zikarinda uturemangingo. Ubushakashatsi bwagaragaje ko izi antioxydants zifasha kugabanya ibyago byo kurwara kanseri, cyane cyane kanseri y'amara na prostate.
Wibuke ko ibi atari umuti wa kanseri, ariko bishobora gufasha kugabanya ibyago byo kurwara kanseri nk'igice cy'indyo nziza.
Ni ingirakamaro cyane ku babyeyi batwite
Amapera yo muri Aziya ni imbuto zikungahaye kuri folate , cyangwa aside folic. Mu gihe cyo gutwita, folate ni ingenzi kugira ngo uturemangingo tw'umwana twigabanye neza, tugakora ADN, kandi dukure neza, cyane cyane ubwonko n'umugongo. Niyo mpamvu abaganga bakunze gutanga inama ku babyeyi batwite ku binini bya folate. Rero, amapera yo muri Aziya ni amahitamo meza yo kubona folate mu buryo busanzwe.
Reka turebe intungamubiri ziri muri uru rubuto?
Aya ni amakuru y'imirire ari mu ishaza riciriritse ryo muri Aziya.
| Ubwoko bw'ibiryo | Ingano |
|---|---|
| Kalori | Hafi 51 |
| Poroteyine | Garama 1 |
| Ibinure | Munsi ya garama 1 |
| Karubohidrati | garama 13 |
| Fibre | garama 4 |
| Isukari | garama 9 |
Byongeye kandi, amapera yo muri Aziya ni isoko nziza y’izindi vitamine n’imyunyungugu byinshi by’ingenzi.
- Potasiyumu: Ifasha mu kugumana umutima utera neza .
- Vitamine C: Ni antioxydant ikomeye, yongera ubudahangarwa bw'umubiri.
- Vitamine K: Ni ingenzi mu gutuma amaraso agwa kandi agakomera mu magufwa.
- Umuringa: Ufasha mu gukora uturemangingo tw'amaraso, gushyigikira imikorere y'uturemangingo tw'imitsi, no gukora kolajeni .
- Folate: Ni ingenzi mu gihe cyo gutwita no mu gukura kw'uturemangingo.
- Manyeziyumu: Ni ingenzi ku mikorere y'imitsi n'imitsi.
None se, twakwishimira dute izi pea zo muri Aziya?
Iyi mbuto ikunze kugaragara cyane kuva muri Nzeri kugeza Ugushyingo. Muri Sri Lanka, ubu urashobora kuyisanga mu maduka manini.
Igikuru ni uko zitaroroha iyo zeze nk'izindi pea . Pea zo muri Aziya ziguma zikomeye nubwo zeze. Rero iyo uguze mu iduka, hitamo izikomeye. Zishobora kubikwa muri firigo igihe kirekire kurusha izindi mbuto.
Dore uburyo bumwe na bumwe bwo kwishimira iyi mbuto:
- Kurya bibisi: Uburyo buryoshye kandi bworoshye ni ukubyoza neza, ukabikatamo ibice, hanyuma ukarya bibisi. Kongeramo umunyu n'ifu y'urusenda birushaho kongera uburyohe.
- Ku bijyanye na salade z'imbuto: Ushobora gukora salade y'imbuto uyivanze n'izindi mbuto. Kuba isharira byongerera uburyohe butandukanye kuri salade.
- Ku masanduku y'abana yo kurya: Udukoryo twiza kandi dufite intungamubiri two gushyira mu masanduku y'abana biga mu ishuri.
- Ku bijyanye na Smoothie: Ushobora gukora smoothie iryoshye uyivanze na yawurute, amata n'izindi mbuto.
- Ku ma pie cyangwa tarts: Niba ukunda guteka, ushobora gukora pie cyangwa tarts muri iyi divayi, nk'umugati w'amapera.
Ubutumwa bwo kujyana mu rugo
- Amapera yo muri Aziya ni imbuto nziza cyane, ifite uburyohe nk'ubw'ipome n'uburyohe nk'ubw'ipera.
- Ibi birimo intungamubiri nyinshi z'ingenzi ku mubiri wacu, nka fibre, potasiyumu, vitamine C, na folate.
- Iyi mbuto ni ingirakamaro cyane ku buzima bw'umutima, ku igenzura ry'isukari mu maraso, no ku babyeyi batwite.
- Mu gihe uguze, hitamo imbuto zikomeye. Izi ntabwo zoroha nubwo zaba zeze.
- Ushobora kubishyira mu mirire yawe byoroshye ubirya ari bibisi, ubishyire muri salade, cyangwa ubishyire muri smoothies.
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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.