Ese wigeze wibaza ibyo bice bito, byera, birebire by'umuceri ukaranze cyangwa uduti two kurya mu iduka? Iki kintu abantu benshi bakunda kurya, cyongera uburyohe butandukanye n'ibiryo byabo, ni cyo twita ibishyimbo. Ibi si ibintu bituma ibiryo biryoha gusa, ariko ntibyaba ari bibi kubyita ibiryo by'inyongera bitanga inyungu nyinshi ku buzima bw'umubiri wacu. None rero uyu munsi, reka tuvuge ku miterere myiza y'iki kimera gito.
Ibi bimera by'ibishyimbo ni ibihe?
Mu magambo make, imimero y'ibishyimbo ni amababi mashya avuka iyo ibishyimbo turya bitangiye kumera. Ni igice cy'ingenzi mu biryo byo muri Aziya. Durya imimero ikomoka ku bishyimbo bya mung na soya by'umwihariko.
Ushobora kubigura mu iduka, cyangwa ukabikorera mu rugo. Mu by'ukuri, bishobora guhingwa byoroshye iyo ubishyize mu gikoresho gipfundikiye, ahantu hatagerwa n'izuba ryinshi.
Itandukaniro riri hagati y'imibyare y'ibishyimbo n'imibyare y'ibijumba bya Alfalfa
Imbuto ni zo zikiri nto mu bimera byose. Kimwe n'ibishyimbo, imbuto nazo zikomoka ku mboga nka broccoli, sinapi, clover, na alfalfa. Imbuto z'amashaza n'imbuto z'amashaza ni ubwoko bubiri buzwi cyane. Imbuto z'amashaza ziraryoshye gato, kandi ni nziza mu kuziteka. Imbuto z'amashaza zifite uburyohe bw'ibyatsi, bityo zikunze gukoreshwa mu bintu nka sandwiches.
Akamaro gatangaje k'imimero y'ibishyimbo ku buzima
Iki kimera gito kirimo vitamine C na K, ndetse na poroteyine na fibre. Si ibyo gusa, ahubwo kinarimo folate, manganese, fosifore na fer. Reka turebe inyungu ziva mu kongeramo ibi mu mirire yacu.
Bifasha mu kugenzura umuvuduko ukabije w'amaraso
Imimero y'ibishyimbo ishobora gufasha mu kurinda no kugenzura umuvuduko ukabije w'amaraso, cyangwa umuvuduko ukabije w'amaraso. Ibi biterwa nuko irimo poroteyine ntoya zitwa peptides. Ubushakashatsi bumwe bwerekana ko izi peptides zishobora gukora nk'uko imiti imwe n'imwe ikoreshwa mu kuvura umuvuduko ukabije w'amaraso ikora, bigafasha mu kugabanya umuvuduko w'amaraso.
Ariko ibi ni ingenzi cyane: Niba ufata imiti y'umuvuduko ukabije w'amaraso, ntuzigere uyisimbuza imiti muganga yakwandikiye. Ni inyongeramusaruro gusa.
Ese ibyago byo kurwara kanseri bishobora kugabanuka?
Ubushakashatsi bwagaragaje ko poroteyine ziri mu bihingwa by’ibishyimbo zishobora kugira ubushobozi bwo kugabanya ibyago byo kurwara kanseri. Hari ubushakashatsi bugaragaza ko izi ntungamubiri zishobora gufasha mu kugenzura ikura ry’uturemangingo twa kanseri, cyane cyane kanseri y’ibere, kanseri y’amaraso, na kanseri y’igogora.
Bifasha mu igogora.
Imimero y'ibishyimbo ni ibiryo bikungahaye kuri fibre. Fibre ni ingenzi cyane ku buryo bwacu bwo kugogora. Fibre ikora nk' "uburoso bw'imbere" busukura imbere mu mara yacu. Ifasha mu gukura imyanda mu mubiri byoroshye no kwirinda impatwe.
Ni byiza ku buzima bw'umutima
Imbuto z'ibishyimbo zishobora kandi gufasha kuringaniza urugero rwa cholesterol yawe no kurinda ubuzima bw'umutima wawe. Ubushakashatsi buto bwakozwe ku bantu barwaye diyabete bwagaragaje ko kurya imbuto z'ibishyimbo bishobora kugabanya cholesterol mbi ya LDL (cholesterol mbi), yangiza imibiri yacu kandi ikarunda mu mitsi yacu y'amaraso, kandi bikongera cholesterol nziza ya HDL (cholesterol nziza), isukura imitsi yacu y'amaraso.
Bafite kandi ubushobozi bwo kugabanya ubundi bwoko bw'ibinure mu maraso bwitwa triglycerides. Iyo izi triglycerides ziyongera, ibyago byo kurwara indwara z'umutima biriyongera.
Bigabanya ububyimbirwe mu mubiri
Ubushakashatsi bumwe bwerekana ko ibishyimbo bishobora gufasha mu kugena imikorere y’ubudahangarwa bw’umubiri no kugabanya ububyimbirwe mu mubiri. Ibi bishobora gufasha mu kurwanya indwara nk’indwara ziterwa n’ubwiyongere bw’umubiri, kanseri zimwe na zimwe, umubyibuho ukabije, na diyabete.
Ni byiza no ku ndwara ya diyabete
Imbuto z'ibishyimbo zifite igipimo gito cyane cya glycemic, bivuze ko zidahita ziyongera urugero rw'isukari mu maraso yawe ukimara kuzirya. Hari ubushakashatsi bwagaragaje ko ibishyimbo bibisi bishobora gufasha mu kugena urugero rwa insuline na glucose mu mibiri yacu.
Reka turebe intungamubiri ziri mu bihingwa by'ibishyimbo.
Izi ni intungamubiri zikubiye mu gikombe kimwe cy'ibishyimbo bibisi.
| Intungamubiri | Ingano kuri buri gikombe |
|---|---|
| Kalori | 31 |
| Poroteyine | garama 3 |
| Ibinure | garama 0 |
| Karubohidrati | garama 6 |
| Fibre | garama 2 |
| Isukari | garama 4 |
Byongeye kandi, ibishyimbo binini ni ibiryo bikungahaye kuri antioxydants. Antioxydants zirinda kwangirika kw'uturemangingo tw'umubiri wacu kandi zigafasha kugabanya ibyago byo kurwara kanseri n'indwara z'umutima. Ibishyimbo binini cyane cyane muri vitamine C, kalisiyumu na feri.
Ubirya ute? Ese ushobora kubiteka mu rugo?
Ushobora kurya ibishyimbo bibisi cyangwa bitetse. Ariko ni byiza kubirya bitetse . Tuzabivugaho nyuma.
Niba urimo guteka, ushobora kubiteka mu mavuta hanyuma ukabishyiramo n'imboga nka karoti n'urusenda. Ushobora no kubirya bibisi hejuru ya salade yawe. Bihita bibi, bityo ni byiza kubibika muri firigo ukimara kubirya.
Mu gihe uguze mu iduka, hitamo ibimera byera, birabagirana, kandi bifite umutwe w'umuhondo. Irinde ibinuka nabi cyangwa bifashe. Uburyo bwiza bwo kubigerageza ni ugufata ikimera kimwe ukagicamo kabiri. Ikimera gishya kizavunika byoroshye gifite ijwi rya "tuck".
Ubu ni uburyo bwo guhinga ibimera mu rugo
1. Ubwa mbere, fata garama 50 z'imbuto zimera hanyuma uzisukemo amazi neza.
2. Hanyuma, shyira mu mazi y'akazuyazi hanyuma ureke bitose mu bushyuhe bw'icyumba ijoro ryose.
3. Kuramo imbuto zatose, uzishyire mu icupa ry'ikirahure, hanyuma upfuke agace ka cheesecloth ku icupa.
4. Inshuro ebyiri cyangwa eshatu ku munsi, ongeramo amazi make adafite chlorine (nk'amazi y'isoko) hanyuma uzunguze imbuto uzunguza icupa. Iri cupa rigomba kubikwa ahantu hijimye. Rizatangira kumera mu minsi 3 kugeza kuri 7.
5. Iyo ibimera bimaze gukura neza, bishyira mu gikombe cy'amazi hanyuma ukureho uruhu n'imizi ku mbuto.
6. Shyira amababi mu cyuma gisukura amazi neza hanyuma uyakoreshe. Cyangwa, uyabike mu gikoresho cya pulasitiki/ikirahure gifunguye muri firigo.
Ese hari ibintu ugomba kwitondera mu gihe urya ibishyimbo?
Yego, ibi ni ingenzi cyane. Nubwo imimero y'ibishyimbo iryoshye kandi ifite intungamubiri, rimwe na rimwe ishobora kuba irimo mikorobe zangiza. Ahantu hashyushye kandi hatose imimero ikenera kugira ngo ikure ni na ho hantu heza ho gutuma bagiteri nka Salmonella na Listeria zikura neza.
Iyo hari mikorobe ku mbuto, zishobora gukwirakwira vuba iyo zimeze. Kubwibyo, uburyo bwizewe bwo kuzirya ni ukuziteka neza . Guteka byica izi bagiteri zangiza.
Niba urimo guhinga imbuto mu rugo, gura imbuto zemewe ko zitanduye indwara. Nanone, reba imbuto niba nta bihumyo cyangwa ibihumyo. Niba ubonye, jugunya ubwoko bwose bw'imbuto.
Ni nde ukwiye kwirinda kurya ibishyimbo bibisi?
Kurya imbuto mbisi z'ibishyimbo bishobora gutera indwara zikomeye kuri bamwe kurusha abandi. Abantu bakurikira ntibagomba kurya imbuto mbisi z'ibishyimbo.
| Abantu bagomba kwirinda kurya ibiryo bibisi |
|---|
| Abana bato |
| Abantu bakuze (abageze mu za bukuru) |
| Abantu bafite ubudahangarwa bw'umubiri budakomeye (urugero: abarwayi ba kanseri, abanduye agakoko gatera SIDA) |
| Ababyeyi batwite |
Ubutumwa bwo kujyana mu rugo
- Imimero y'ibishyimbo ni ifunguro rifite intungamubiri nyinshi kandi rifite akamaro kenshi ku buzima.
- Ariko, kubera ko ibi bishobora kuba birimo mikorobe zangiza, uburyo bwiza kandi bwizewe bwo kubirya ni ukubiteka neza.
- Abana bato, abageze mu zabukuru, ababyeyi batwite, n'abafite ubudahangarwa bw'umubiri budakomeye bagomba kwirinda kurya ibishyimbo bibisi.
- Mu gihe uguze mu iduka, hitamo ibimera bishya kandi bisa neza hanyuma ubibike muri firigo.
- Niba ufite ikibazo nk'umuvuduko ukabije w'amaraso cyangwa diyabete, ni ngombwa cyane kuvugana na muganga wawe mbere yo kugira impinduka zikomeye mu mirire yawe.
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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.