Iyo ugiye mu iduka, ubona imboga nziza n'imbuto zigaragara nk'umuhondo, umuhondo n'umutuku? Ibintu nk'ikaroti, ibijumba, ibijumba, na papayi bigira iryo bara ryiza kubera ikintu cyitwa beta-carotene. Iki si ikintu gitanga ibara gusa. Ni intungamubiri ikomeye cyane ifite agaciro ku mubiri wacu kandi ikazana inyungu nyinshi ku buzima. None rero uyu munsi, reka tuganire ku cyo iyi beta-carotene ari cyo n'inyungu iduha.
Mu magambo make, beta carotene ni iki?
Beta-carotene ni intungamubiri ihinduka vitamine A imaze kwinjira mu mibiri yacu. Mu by'ukuri, ni yo ibanziriza vitamine A (provitamine A). Beta-carotene ifasha imibiri yacu gukora vitamine A ikeneye.
Vitamine A ni ingenzi ku bushobozi bwacu bwo kureba. Si ibyo gusa, ahubwo ni ingenzi no ku mikorere myiza y'ingingo z'ingenzi nk'umutima, ibihaha n'impyiko, ndetse no ku mikurire y'uturemangingo.
Byongeye kandi, beta-carotene ni antioxydant ikomeye, intwari irwanya uduce twangiza twitwa radicals libre twangiza uturemangingo tw’umubiri wacu, bigatera indwara zitandukanye kandi bikongera gusaza vuba.
Ni izihe nyungu nyamukuru za beta-carotene ku mubiri wacu?
Kurya indyo ikungahaye kuri beta-carotene biduha inyungu nyinshi ku buzima. Reka turebere hamwe inyungu nyamukuru.
| Inyungu ku buzima | Ibisobanuro byoroshye |
|---|---|
| Ubuzima bw'amaso | Ihinduka Vitamine A kandi igafasha mu kugumana amaso meza. Ubushakashatsi bwagaragaje ko ishobora kugabanya ibyago byo kurwara indwara nko kwangirika kw'amaso, bigabanya ubushobozi bwo kureba, cyane cyane uko tugenda dusaza, ku kigero cya 35%. |
| Imikorere y'Ubwenge n'Ubwonko (Imikorere y'Ubwenge) | Nk'umuti urwanya indwara ya antioxidant, ifasha mu kurinda uturemangingo tw'ubwonko no kongera ubushobozi bwo kwibuka no kwiga. Ishobora kandi kugabanya ibimenyetso byo kubura kwibuka bijyana no gusaza n'indwara ya Alzheimer. |
| Kurinda uruhu | Bifasha uruhu kuguma rufite ubuzima bwiza kandi rukagira urumuri. Beta-carotene ifite ubushobozi bwo kugabanya kwangirika k'uruhu bitewe n'imirasire yangiza y'imirasire y'izuba ituruka ku zuba. |
| Kugabanya ibyago byo kurwara kanseri (Kwirinda kanseri) | Abashakashatsi bavumbuye ko indyo ikungahaye kuri beta-carotene n'izindi antioxydants ishobora kugabanya ibyago byo kurwara kanseri imwe n'imwe, nka kanseri y'ibere, iy'ibihaha n'iya pancreas. |
Ese hari ibyago byo gufata beta carotene nyinshi?
Iki ni ingingo y'ingenzi cyane.
Vitamine A ni vitamine ishongeshwa n'ibinure. Ibi bivuze ko ishobora kubikwa mu mibiri yacu, cyane cyane mu mwijima. Gufata inyongeramusaruro za Vitamine A nyinshi mu gihe kirekire bishobora kwangiza umubiri. Ibi bishobora gutera isereri, isesemi, ububabare mu ngingo, ndetse no mu bihe bibi cyane, koma ndetse n'urupfu.
Ariko, inkuru nziza ni uko beta-carotene hafi ya yose ifite umutekano. Uko waba urya imboga n'imbuto bikungahaye kuri beta-carotene, umubiri wawe ukora vitamine A gusa ukeneye kandi ugakuramo ibisigaye. Bityo, beta-carotene mu biribwa ntabwo ari uburozi.
Ariko, iyo umuntu afashe doze nyinshi z’inyongeramusaruro za beta-carotene igihe kirekire, ikintu cyonyine gishobora kubaho ni uko uruhu ruzahinduka ibara ry’umuhondo n’icunga. Iyi ndwara yitwa carotenemia. Ibi ntabwo ari bibi, kandi uruhu ruzasubira kumera neza mu minsi mike iyo inyongeramusaruro zihagaritswe.
Umuburo w'ingenzi cyane: Ubushakashatsi bwagaragaje ko abantu banywa itabi bashobora kuba bafite ibyago byinshi byo kurwara kanseri y'ibihaha baramutse bafashe doze nyinshi z'inyongeramusaruro za beta-carotene. Niba rero unywa itabi, ntuzigere ukoresha inyongeramusaruro za beta-carotene utabanje kugirwa inama na muganga.
Dukeneye beta carotene ingana iki?
Nta nkunga y’ibiribwa isabwa kuri beta-carotene. Ariko, hari inyongera y’ibiribwa isabwa buri munsi kuri vitamine A hashingiwe ku myaka n’igitsina. Dushobora kuzuza iyi nkunga ya vitamine A mu buryo bworoshye turya ibiryo bikungahaye kuri beta-carotene.
Inyongera zisabwa ku munsi (mcg RAE - Retinol Activity Equivalents) kuri Vitamine A zigaragara mu mbonerahamwe iri hepfo.
| Itsinda ry'imyaka / ibihe | Vitamine A ikenewe buri munsi (mcg RAE) |
|---|---|
| Imyaka 1-3 | 300 |
| Imyaka 4-8 | 400 |
| Imyaka 9-13 | 600 |
| Imyaka 14-18 (umugabo) | 900 |
| Imyaka 14-18 (abakobwa) | 700 |
| Umugabo mukuru | 900 |
| Abagore bakuru | 700 |
| Ababyeyi batwite | 770 |
| Ababyeyi bonsa | 1300 |
Ni ibihe biribwa bikungahaye kuri beta carotene?
Ni byiza kubona iyi ntungamubiri mu biribwa bisanzwe aho kubona inyongeramusaruro.
- Umuhondo n'umuhondo:Karoti, ibijumba (cyane cyane ibijumba by'umuhondo), ibijumba, ipapayi, mango, amateke.
- Icyatsi kibisi: Epinari, kale, imboga zo mu bwoko bwa collard, chard yo mu bwoko bwa Swiss.
- Umutuku: Urusenda rutukura.
Ibanga rito: Beta-carotene ni intungamubiri ishongesha amavuta, bityo biroroha ko umubiri uyikuramo iyo utetse izi mboga ukoresheje amavuta make, nk'amavuta ya kokonati, cyangwa iyo uyikozemo sambal ukayirya hamwe na kokonati.
Kongeramo izi mbuto n'imboga zifite amabara menshi mu mirire yawe ni ishoramari ryiza mu mibereho myiza. Niba ukeneye inyongeramusaruro bitewe n'uburwayi cyangwa indi mpamvu, menya neza ko wagishije inama muganga wawe.
Ubutumwa bwo kujyana mu rugo
- Beta-carotene ni intungamubiri ikomeye iboneka mu mboga zifite amabara menshi nka karoti, ibijumba, n'ibihaza bihinduka vitamine A mu mubiri.
- Bitanga inyungu nyinshi ku buzima, nko kunoza amaso, ubuzima bw'uruhu, imikorere y'ubwonko, no kurinda kanseri.
- Nubwo gufata inyongeramusaruro za Vitamine A nyinshi bishobora guteza akaga, beta-carotene ikomoka ku biribwa karemano ntabwo ari uburozi ku mubiri.
- Uburyo bwiza ni ugutanga beta-carotene ukeneye ukoresheje imboga n'imbuto bifite amabara menshi, utiriwe ukoresha inyongeramusaruro.
- Niba unywa itabi, irinde gufata inyunganiramirire ya beta-carotene utabanje kugirwa inama na muganga.
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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.