Akamaro gatangaje k'ibishyimbo by'umukara ku buzima - Reka twige kuri ibi!

Ugomba kuba warabonye utu dushyimbo tw’umukara duto iyo ugiye muri supermarket, sibyo? Hari abantu batinya kubirya, wenda kubera ko batabimenyereye. Ariko se wari uzi ko utu dushyimbo tw’umukara, cyangwa `(udushyimbo tw’umukara)`, ari ibiryo by’inyongera bifite intungamubiri kandi bifite akamaro gatangaje ku buzima bwacu? Nubwo mu bya siyansi byitwa `(Phaseolus vulgaris)`, utu dushyimbo tw’umukara tutwita gusa. Uyu munsi, turaganira ku buryo bikwiye kongeramo utu dushyimbo tw’umukara, tuzana uburyohe buto, ku mafunguro yacu.

Akamaro gatangaje k'ibishyimbo by'umukara ku buzima

Ibishyimbo by'umukara ni isoko y'intungamubiri zikomeye kubera ko bifite antioxydants, fibre, poroteyine, na karubohidrati. Mu by'ukuri, gushyira ibinyamisogwe nk'ibishyimbo by'umukara buri gihe mu mirire yawe bishobora kugabanya ibyago byo kurwara indwara nyinshi zikomeye.

Kugenzura urugero rw'isukari mu maraso

Iki ni ikintu cy'ingenzi cyane ku bantu barwaye diyabete. Bitandukanye n'ibiribwa byinshi bikungahaye kuri karubohidrati, kurya ibishyimbo by'umukara ntibyongera isukari mu maraso ako kanya. Ubushakashatsi bwagaragaje ikintu gitandukanye rwose. Tekereza, urya umuceri gusa. Hanyuma isukari mu maraso yawe iriyongera ku rugero runaka. Ariko, iyo wongeyeho ibishyimbo by'umukara mu muceri ukarya, isukari mu maraso yawe izaba iri hasi ugereranije n'iyo uriye uwo muceri wenyine. Ku muntu urwaye diyabete, kongeramo ibishyimbo by'umukara mu ndyo nziza bishobora gufasha kugenzura isukari mu maraso no kugabanya ibyago byo kurwara indwara z'umutima.

Kugabanya ibyago byo kurwara kanseri

Ubushakashatsi bwerekana ko indyo ikungahaye ku bishyimbo n'ibindi binyamisogwe ishobora kugabanya ibyago byo kurwara ubwoko butandukanye bwa kanseri, harimo kanseri yo mu gifu, impyiko n'amara. Ubushakashatsi bwa mbere ku nyamaswa bwagaragaje kandi ko ibishyimbo bishobora gufasha mu kugenzura ikura ry'uturemangingo twa kanseri y'ibere, ariko hakenewe ubushakashatsi bwinshi ku bantu kugira ngo byemezwe.

Ubwirinzi bw'amaso

Ni ibisanzwe ko amaso yacu acika intege uko tugenda dusaza. Antioxydants ziri mu bishyimbo by'umukara zishobora kurinda amaso yacu indwara nko kwangirika kw'amacunga afitanye isano n'imyaka ndetse n'indwara ya cataract . Ubushakashatsi bwakozwe n'Ikigo cy'Igihugu gishinzwe Ijisho muri Leta Zunze Ubumwe za Amerika bwagaragaje ko iyo abantu bari mu kaga gakomeye bafataga doze nyinshi za antioxydants, ibyago byabo byo kurwara iyi ndwara byagabanukagaho 25%. Kubona kwabo byagabanutseho 19%. Bityo rero ibishyimbo by'umukara ni ifunguro ryiza cyane ku maso.

Ubuzima bw'umutima

Kolesteroli ni ikibazo abantu benshi bafite muri iyi minsi. Kurya ibishyimbo bishobora gufasha kugabanya urugero rwa kolesteroli mu maraso yawe noUbushakashatsi bwagaragaje ko bishobora kugabanya urugero rwa cholesterol "mbi", bishobora kugabanya ibyago byo kurwara indwara z'umutima. Ubushakashatsi bumwe bwagaragaje ko kurya igice kimwe cy'ibishyimbo byumye ku munsi bishobora kugabanya ibyago byo kurwara indwara z'umutima kugeza kuri 38%.

Kugenzura ibiro by'umubiri

Ubushakashatsi bwagaragaje ko abantu barya ibishyimbo buri gihe bafite ibiro bike by'umubiri n'umubyibuho muto. Mu bushakashatsi bwakorewe ku bagabo babyibushye cyane, itsinda ryaryaga ibishyimbo n'izindi mbuto ryagabanutse ibiro byinshi kurusha abakurikizaga indyo itandukanye. Igipimo cyabo cya cholesterol "kibi" nacyo cyaragabanutse cyane. Abahanga mu bya siyansi bemeza ko ibi biterwa na poroteyine nyinshi, fibre, na karubohidrati zigenda zigogora buhoro buhoro mu bishyimbo. Izi ntungamubiri zigufasha kumva uhaze igihe kirekire, bifasha kugenzura kurya cyane.

Indyo iri mu bishyimbo by'umukara

Ibishyimbo by'umukara ni ibiryo bikungahaye kuri antioxydants. Muri make, antioxydants ni intwari zirwanya utuntu duto mu mibiri yacu dushobora kwangiza uturemangingo twacu no kudutera indwara. Birinda uturemangingo twacu kandi bikaturinda indwara nk'umutima na kanseri. Byongeye kandi, ibishyimbo by'umukara birimo vitamine n'imyunyungugu bikurikira:

• Vitamine A
• Vitamine C
• Kalisiyumu
• Folate
• Manyeziyumu
• Icyuma
• Potasiyumu

Amakuru ku mirire kuri 1/2 cy'igikombe cy'ibishyimbo by'umukara byatetse

Reka turebe ibiri muri kimwe cya kabiri cy'igikombe cy'ibishyimbo by'umukara bitetse, ari na byo bikunze gukoreshwa mu ifunguro rimwe.

Ibintu byo kuzirikana

Ariko hari ikintu kimwe ugomba kuzirikana. Ibishyimbo by'umukara birimo karubohidrati nyinshi. Kubwibyo, bishobora kuba bitabereye umuntu ukurikira indyo irimo karubohidrati nke . Nanone, kubera ko birimo ibintu byinshi bigoye gusya, kurya byinshi icyarimwe bishobora gutera umwuka mubi no kubabara mu gifu . Tuzaganira ku cyo twakora kuri ibyo ubutaha.

Ni gute wategura neza ibishyimbo by'umukara?

Kugira ngo ubone inyungu nyinshi ku buzima bw'ibishyimbo by'umukara, ni byiza gukoresha ibishyimbo byumye aho gukoresha ibikopo.

Ubwa mbere, fata ibishyimbo byumye ubishyire mu mazi akonje neza. Hanyuma, ugomba kubirobesha mu mazi. Iyi ntambwe yo kubirobesha ni ingenzi cyane kuko ifasha cyane mu gukumira iyo myuka navuze mbere.

Uburyo bwiza ni "kwiyuhagira mu mazi ashyushye".

1. Shyiramo ibikombe 10 by'amazi mu bikombe 2 by'ibishyimbo.

2. Shyira aya mazi ku ziko uyashyire ku ziko. Iyo amazi amaze kubira neza, reka ateke mu gihe cy'umunota umwe cyangwa ibiri.

3. Noneho kuraho inkono mu ziko uyireke ipfundikiye mu gihe cy'amasaha agera kuri ane.

4. Hanyuma, shyira amazi ku mazi hanyuma woze ibishyimbo. Noneho ibishyimbo byawe byiteguye guteka.

Ushobora kandi guteka ibiryo biryoshye nk'ibi ukoresheje ibishyimbo by'umukara byateguwe muri ubu buryo. Ushobora kandi guteka ifu iryoshye ukoresheje kokonati, nk'uko bimeze mu gihugu cyacu, cyangwa se uteke neza.

• Quesadilla y'ibishyimbo na foromaje
• Salsa ikozwe mu bishyimbo by'umukara n'imbuto
• Isupu iryoshye ikozwe mu bishyimbo
• Isosi y'ibishyimbo by'umukara cyangwa amavuta yakozwe uko tubyifuza