Ese wigeze urya imbuto y'ikinyomoro? Ushobora kuba warayibonye muri supermarket. Ni imbuto ntoya, y'umuhondo n'icunga ifite uruhu rworoshye kandi rusa neza. Iyo yeze, inyama zayo ziba zoroshye cyane, ziryoshye, kandi mu moko amwe n'amwe, zirimo ububabare buto. Nubwo ishobora kugaragara nk'into, iyi mbuto yuzuyemo intungamubiri n'inyungu ku buzima. None rero uyu munsi, reka tuvuge ku byiza by'iyi mbuto nto.
Mu magambo make, amateka y'iyi mbuto ahera mu Bushinwa mu myaka igera ku 4.000. Kuva aho, yanyuze mu muhanda wa Silk ijya mu bindi bice by'isi. Muri iki gihe, Turukiya na Irani ni byo bicuruza imbuto z'ibinyomoro ku isi.
Ni izihe nyungu zo kurya imbuto z'umukara ku mubiri wacu?
Imbuto z'ibinyomoro ni isoko ikomeye, yuzuyemo vitamine, flavonoids na potasiyumu.
Noneho ushobora kuba wibaza ibyo bimera bya flavonoide. Muri make, birinda kandi bigakomeza imiyoboro y'amaraso mu mubiri wacu. Binafasha kugabanya ububyimbirwe mu mubiri. Potasiyumu ni imyunyu ngugu ikenewe kugira ngo imitsi n'imitsi byacu bikora neza. Si ibyo gusa, ni ingenzi cyane mu gutwara intungamubiri mu mubiri wose, kubungabunga umuvuduko w'amaraso ku rwego rukwiye, no ku buzima bw'umutima.
Imbuto z'ibinyomoro si nziza gusa, ahubwo ni n'imbuto yuzuyemo antioxydants zigira akamaro kanini ku mibiri yacu.
Reka turebe izindi nyungu.
Ni byiza ku buzima bw'uruhu
Vitamine E na Vitamine C ni antioxydants ebyiri zifitiye akamaro uruhu. Zirinda uturemangingo tw’uruhu rwacu imirasire ya UV yangiza izuba. Zifasha kandi kugabanya iminkanyari no kunoza uruhu.
Uretse ibi, imbuto z'apricot zirimo indi antioxydant ikomeye yitwa beta-carotene. Ibi kandi birinda uruhu rwawe gutwikwa n'izuba no kwangirika n'imirasire y'izuba. Ikindi kandi, imbuto z'apricot zikungahaye ku mazi menshi. Tekereza gato, igikombe cy'imbuto z'apricot kirimo hafi igikombe cya 2/3 cy'amazi. Rero, kuzirya bizanatanga ubushuhe bwiza ku ruhu rwawe.
Gusobanura neza ubushobozi bwo kureba
Imbuto z’imbuto z’abirabura zikungahaye kuri vitamine A, beta-carotene, n’izindi carotenoids, ni imbuto nziza ku maso yawe. By’umwihariko, lutein iboneka muri uru rubuto ifasha mu gutuma retina n’indorerwamo z’amaso yawe bigumana ubuzima bwiza. Izi ntungamubiri zishobora kandi kugabanya ibyago byo kurwara indwara z’amaso ziterwa no gusaza nka kwangirika kwa macular na cataract.
Ni byiza ku ndwara zo mu gifu n'ibibazo byo mu gifu
Imbuto z'ibinyomoro zikungahaye kuri fibre ikomoka ku bimera, ikaba ari ingenzi cyane ku buryo bwo kugogora igogora. Kimwe cya kabiri cya fibre ikomoka kuri zo ni fibre ishongesha, ikindi gice kikaba fibre idashobora gushongesha.
- Fibre ishongesha: Izi zihurira n'amazi zigakora jeli kandi zigafasha bagiteri nziza mu mara yacu gukura.
- Fibre idashonga: Izi kandi zifasha mu kubungabunga urugero rwiza rwa bagiteri mu mara yacu.
Bityo rero, imbuto z'ibinyomoro zishobora koroshya igogora, kuzuza igifu, no kugabanya ibibazo nko kutagira impatwe.
Imiterere y'intungamubiri z'imbuto z'ibinyomoro
Reka turebere hamwe akamaro k'intungamubiri k'imbuto y'ikinyomoro ikiri nto.
| Ubwoko bw'ibiryo | Ingano |
|---|---|
| Kalori | 17 |
| Poroteyine | Munsi ya garama 1 |
| Ibinure | garama 0 |
| Karubohidrati | garama 4 |
| Fibre | Garama 1 |
| Isukari | garama 3 |
| Kolesteroli | mililigarama 0 |
| Sodiyumu | mililigarama 0 |
Nkuko mubibona, imbuto z'ibinyomoro nta binure na cholesterol zirimo. Ariko zikungahaye kuri vitamine A na beta-carotene. Izi ni antioxydants zikomeye zirinda uturemangingo twacu kwangirika.
Imbuto z'ibinyomoro kandi zikungahaye ku itsinda ry'ibinyabutabire byitwa flavonoids. Ibi bifasha kugabanya ububyimbirwe mu mubiri no kugabanya ibyago byo kurwara umubyibuho ukabije, diyabete, n'indwara z'umutima. Imbuto z'ibinyomoro zigizwe ahanini na flavonoids zitwa catechins, quercetin, na aside chlorogenic.
Byongeye kandi, imbuto z'ibinyomoro zirimo izindi vitamine n'imyunyungugu myinshi:
- Vitamine C
- Vitamine E
- Aside Pantothenike (B5)
- Potasiyumu
- Lutein
- Zeaksantine
- Zinc
- Umuringa
- Icyuma
- Fosifore
- Manyeziyumu
Ni gute wahitamo kandi ugakoresha imbuto nziza z'ibinyomoro?
Muri Sri Lanka, imbuto z'ibinyomoro zikunze kuboneka cyane ni izitumizwa mu mahanga. Izi ushobora kuzisanga mu maduka manini.
Uburyo bwo guhitamo imbuto nziza kurusha izindi
Mu gihe uguze imbuto z'ibinyomoro, hitamo izifite ibara ry'umuhondo wijimye cyangwa ibara rya zahabu , kandi zifite ibara rimwe. Irinde izifite umuhondo wijimye cyangwa icyatsi kibisi. Ntiziba zeze neza kandi zitaryoha. Nanone, irinde izifite iminkanyari kandi zigacikagurika iyo uzikozeho . Ziba zeze cyane. Zishobora kuba zoroshye iyo uzizanye mu rugo.
Uburyo bwo kwishimisha
Ushobora koza imbuto nshya y'ikinyomoro ukayirya uko iri, cyangwa ukayishyira mu mafunguro atandukanye.
- Shyiramo muri salade z'imbuto.
- Katamo uduce duto hanyuma urye hamwe na yawurute.
- Teka jam y'ibinyomoro. Ushobora kandi gukora isosi ukoresheje urusenda rwaciwe hanyuma ukayitanga hamwe n'inkoko.
- Gerageza kongeramo ibice by'imbuto z'ibinyomoro muri salade ya makaroni hamwe n'inkoko, amande, imboga n'ibindi.
- Ishobora kandi gukoreshwa nk'imitako hejuru y'ibiryo bitetse nka keke na tart.
Ubutumwa bwo kujyana mu rugo
- Imbuto z'ibinyomoro, nubwo ari nto, ni imbuto zifite intungamubiri nyinshi zirimo intungamubiri nka vitamine A, C, E, na potasiyumu.
- Ibi bifasha cyane ku buzima bw'uruhu rwawe, amaso yawe, n'igogora ryawe.
- Ikungahaye kuri antioxydants zikomeye nka flavonoids na beta-carotene, irinda uturemangingo tw'umubiri kwangirika.
- Mu gihe uguze, hitamo imbuto zihiye neza, zifite umuhondo wijimye/umuhondo w'izahabu kandi zikomeye. Irinde imbuto z'umuhondo cyangwa zishaje.
- Niba ufite indwara idakira, nka diyabete, ni ngombwa cyane kuvugana na muganga wawe mbere yo kongeramo imbuto mu mirire yawe.
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