Iyo ugiye muri supermarket, ureba amakarito meza y’inkeri n’amabara y’ubururu hanyuma ukayagura ushishikajwe, si byo se? Cyangwa imbuto nziza itukura iri hejuru ya keke... Izi mbuto ni ntoya mu maso ariko zikungahaye cyane ku ntungamubiri, kandi zigira akamaro kanini ku buzima bwacu. None rero uyu munsi, reka tuvuge ku byo izi mbuto ari byo, akamaro kazo ku mibiri yacu, n'ibintu tugomba kwitondera mu gihe tuzirya.
Izi mbuto ni izihe?
Mu magambo make, imbuto y'umuhondo ni imbuto nto, akenshi iryoshye, rimwe na rimwe isharira gato irimo imbuto nke. Hari ubwoko bwinshi bw'iyi mbuto ku isi. Bumwe burahingwa, ubundi buhingwa mu gasozi.
Tekereza nawe, mu bijyanye n'ibimera, ndetse n'imineke n'inyanya mu by'ukuri ni imbuto! Ariko iyo tuvuga 'imbuto' mu biganiro bya buri munsi, imbuto nk'inkeri, blueberries, na raspberries ziza mu mutwe, si byo se?
Inkeri, ikunzwe cyane mu gihugu cyacu, mu by'ukuri si 'imbuto nyazo' mu bimera. Ni igice gitandukanye cy'ikimera. Ariko agaciro kayo k'intungamubiri ni nako kari hasi. Mu buryo nk'ubwo, muri Sri Lanka, ubu ushobora kubona ibintu nk'imbuto z'ubururu n'amashu. Imbuto zacu nka cranberries, karamba, himbutu, na gooseberries nazo zifitanye isano n'iyi mbuto.
Izindi mbuto zizwi cyane ku isi zirimo Açai na Goji. Dukunze kuzigura zumye kandi zigafu.
Ibyiza bitangaje byo kurya imbuto ku buzima
Imbaraga z'imirire zihishe muri izi mbuto nto ziratangaje. Zirimo antioxydants . Izi zirinda kwangirika kw'uturemangingo tw'umubiri wacu kandi zidufasha kwirinda indwara zitandukanye.
Bifasha kugenzura urugero rw'isukari mu maraso
Ubushakashatsi bwagaragaje ko imbuto, cyane cyane amabara y'ubururu, zishobora gufasha mu kugenzura urugero rw'isukari mu maraso yacu. Bivugwa ko ibara ry'ubururu bwimbitse riri muri izi mbuto rifasha mu kugenzura izamuka ry'isukari mu maraso nyuma yo kurya.
Ese bifasha mu kurinda kanseri?
Imbuto nka açai na raspberries z'umukara zuzuyemo antioxydants. Izi antioxydants zirwanya radicals zidafite ireme, zangiza uturemangingo mu mibiri yacu. Ubushakashatsi bwagaragaje ko zishobora kugabanya ibyago byo kurwara ubwoko bumwe na bumwe bwa kanseri.
Komeza kubona neza.
Hagaragaye ko antioxydants zifasha mu gukumira indwara y’amaso iterwa no gusaza (Age-related Macular Degeneration - AMD), indwara y’amaso yibasira abantu benshi uko bagenda bakura. Antioxydants, nka vitamine C iboneka mu mbuto, ishobora no gufasha mu gukumira indwara ya cataract. Ariko, hakenewe ubushakashatsi bwinshi kuri ibi.
Mu magambo make, imbuto ni ibiryo byiza cyane ku maso.
Ni byiza ku buzima bw'umutima
Imbuto nk'amashu, amashu, n'amashu zikungahaye kuri fibre isoba . Iyi fibre ikora nk'ikirungo. Yinjiza cholesterol mbi mu mara yacu ikayikura mu mubiri hamwe n'imyanda yacu. Iyo wongeyeho garama 5-10 z'iyi fibre isoba mu mirire yawe ku munsi, ushobora kugabanya cyane urugero rwa cholesterol yawe.
Bifasha mu kugenzura ibiro
Iyi fibre yongera igihe bifata kugira ngo ibiryo byacu bigogore. Bityo , twumva dufite ibyo kurya byinshi igihe kirekire. Ibi bifasha mu kugenzura kurya cyane no kugenzura ibiro by'umubiri.
Bigabanya ububyimbirwe mu mubiri
Ububyimbirwe budakira, bugaragara mu mibiri yacu mu buryo butaziguye, bushobora gutera indwara nyinshi, zirimo indwara z'umutima, diyabete, kanseri, n'umubyibuho ukabije. Polyphenols na antioxydants biboneka mu mbuto bifasha umubiri kurwanya ubu bubyimbirwe.
Imbuto zifite intungamubiri zingana iki?
Kubera ko hari ubwoko bwinshi butandukanye bw'imbuto, ingano y'imirire ishobora gutandukana gato bitewe n'indi. Dore ingero zimwe na zimwe:
| Akamaro k'indyo | Ingano |
|---|---|
| Imbuto z'ubururu - 1/2 cy'igikombe cyaciwe | |
| Kalori | 42 |
| Fibre | garama 2 |
| Vitamine C | Miligarama 7 |
| Imbuto z'umukara - 1/2 cy'igikombe cyaciwe | |
| Kalori | 31 |
| Fibre | garama 4 |
| Vitamine C | Miligarama 15 |
Muri rusange, birahagije kongeramo kimwe cya kabiri cy'igikombe cy'imbuto ku ifunguro ryawe ku munsi.
Witondere cyane iyo urya imbuto zimera mu gasozi!
Ni ibisanzwe ko mu midugudu yacu hatoragurwa imbuto zo mu gasozi nka mango, mangosteen, na karamba. Ariko ugomba gutekereza kabiri mbere yo gutoragura no kurya imbuto zo mu gasozi utazi. Dore impamvu:
- Witondere: Nubwo zishobora kumera nk'imbuto ziribwa, zimwe mu mbuto zo mu gasozi zifite uburozi bwinshi . Kuzirya bishobora kugutera kurwara cyane. Rero, ntukarye ikintu cyose utazi neza 100%.
- Ntukatore imbuto ku nkengero z'umuhanda: Umwotsi n'umukungugu biva ku modoka bishobora kwanduza imbuto z'ibiti biri ku nkengero z'umuhanda. Noneho tora imbuto ku biti biri kure gato mu ishyamba.
- Witondere imiti yica udukoko: Nubwo yaba ari imbuto zo mu gasozi, hari umuntu ushobora kuba yaraziteye ubwoko runaka bw'imiti yica udukoko.
- Karaba neza mbere yo kurya: Uko imbuto waba urya kose, ni ngombwa ko woza neza n'amazi meza mbere yo kurya.
Icy'ingenzi cyane: Niba wowe cyangwa umuntu wo mu muryango wawe ugize ikibazo cyo kubabara, kuruka, cyangwa kubabara mu nda nyuma yo kurya ikintu utazi, jya ku bitaro bikuru byita ku butabazi bwihuse (ETU). Ushobora kandi guhamagara Ikigo cy'Igihugu gishinzwe amakuru ku burozi mu bitaro by'igihugu bya Colombo kugira ngo ubagire inama.
Uburyo bworoshye bwo kongeramo imbuto mu mafunguro yawe
Imbuto ziraryoshye iyo ziriwe ari mbisi cyangwa zongewe mu mafunguro atandukanye. Nubwo guteka bishobora kugabanya Vitamine C gato, ntabwo ari ingaruka nini.
- Shyiramo imbuto zimwe na zimwe mu mafunguro yawe ya mu gitondo, yawurute, pancake, cyangwa ibinyampeke.
- Shyiramo imbuto zimwe na zimwe muri salade urimo gutegura.
- Kurya ibiryo bibisi nk'utuntu duto ku manywa.
- Tegura smoothie iryoshye ukoresheje imbuto, yawurute, n'imineke.
- Shyiramo ama-raspberry mu kirahuri cy'indimu hanyuma wishimire.
Ubutumwa bwo kujyana mu rugo
- Imbuto zisa n'izito, ariko ni ifunguro ryiza cyane ririmo antioxydants, vitamine, na fibre.
- Kubishyira mu mirire yawe buri gihe bigufasha kwirinda indwara z'umutima, diyabete, na kanseri zimwe na zimwe.
- Witondere cyane iyo urya imbuto zo mu gasozi. Ntuzigere uzirya keretse ubizi neza. Niba ushidikanya, shaka ubufasha bwa muganga ako kanya.
- Niba ufite impungenge ku buzima bwawe cyangwa imirire yawe, vugana na muganga w'umuryango wawe ku bijyanye nabyo.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.