Amashaza y'umukara si ibiryo gusa! Reka tuvuge kuri iyi miterere itangaje

Twese dukunda kurya ibishyimbo by'inka biri kumwe n'umuceri n'umunyu na chili, sibyo? Cyangwa ibishyimbo by'inka biryoshye cyane ... Ndetse no kubitekerezaho bituma mu kanwa hacu haryoha. Ariko se wari uzi ko ibishyimbo by'inka atari ibiryo biryoshye gusa, ahubwo ni n'ibiryo biryoshye biha imibiri yacu inyungu zitagereranywa? Abantu benshi ntibazi akamaro nyakuri k'ibi. None rero uyu munsi, reka tuvuge ku mabanga akomeye y'ubuzima yihishe muri utu tubuto duto tw'ibishyimbo by'inka.

Iyi nyoni y'inka ivuga iki koko?

Amashaza y’umukara mu by’ukuri ni ubwoko bw’ibishyimbo. Nanone yitwa amashaza y’inka mu Cyongereza. Izina ryayo rikomoka ku gace k’umukara kameze nk’amaso ku bishishwa byayo by’umweru. Ni ibiryo bifite intungamubiri nyinshi bihingwa hirya no hino ku isi.

Kimwe n'izindi mbuto, cashew ni isoko nziza ya poroteyine na fibre , biha imibiri yacu isoko ikomeye y'ingufu. Muri make, ni kimwe mu bintu by'agaciro dushobora kongera mu mirire yacu.

Reka turebe agaciro k'imirire y'ibishyimbo?

Reka turebe ibiri mu gikombe kimwe cya kabiri (garama 85). Ibi ni ingano iboneka mu bishyimbo bitetse.

Byongeye kandi, ibishyimbo by’inka ni ibiryo bikungahaye kuri karubohidrati zigoye. Ibi bivuze ko bifata igihe kirekire kugira ngo bigogorwe, bityo umubiri wacu ubona imbaraga zingana. Ibi kandi bifasha mu kugabanya ibiro.

Byongeye kandi, ibishyimbo birimo vitamine n'imyunyungugu by'agaciro:

• Kalisiyumu
• Icyuma
• Vitamine A
• Manyeziyumu
• Zinc
• Umuringa
• Manganese
• Folate
• Vitamine K
• Potasiyumu

Ibyiza bitangaje byo kurya ibishyimbo ku buzima

Ibyiza by'imirire y'ibishyimbo ntibigira ingano. Reka turebe bimwe muri byo.

Ikintu cy'ingenzi ku babyeyi batwite

Ku babyeyi batwite , ibishyimbo bifite agaciro nk'izahabu. Igice cya kabiri cy'igikombe cy'ibishyimbo bitetse kirimo 44% by'agaciro ka buri munsi ka folate . Iyi folate ni intungamubiri y'ingenzi ifasha mu gukumira ibibazo byo kuvuka mu bwonko no mu ruti rw'umugongo rw'umwana uri mu nda.

Ni byiza cyane mu kugabanya ibiro

Niba ugerageza kugabanya ibiro, gira ibishyimbo inshuti yawe magara. Bikungahaye kuri fibre ishongesha n'idashongesha . Iyi fibre igufasha kumva uhaze nubwo warya bike. Ibi bifasha kugenzura kurya cyane. Nanone, poroteyine na karubohidrati zigabanya ibiro buhoro buhoro bigufasha kuguma uhaze igihe kirekire.

Umubiri ubona imbaraga nziza.

Igice kimwe cya kabiri cy'igikombe cy'ibishyimbo kirimo 40% - 52% by'agaciro ka buri munsi ka manganese . Iyi manganese ni antioxydant ikomeye ifasha uturemangingo tw'umubiri wacu gukora ingufu. Nanone, poroteyine itanga ingufu nziza ku mubiri.

Bifasha mu kugumana amaso meza

Igice kimwe cya kabiri cy'igikombe cy'ibishyimbo kirimo 13% by'agaciro ka vitamine A buri munsi . Vitamine A ni ingenzi cyane ku buzima bw'amaso yacu. Ifasha kurinda cornea y'ijisho, igatanga amavuta akenewe ku maso, kandi igafasha retina gukora neza.

Birinda ubuzima bw'umutima

Kongeramo fibre nyinshi mu mirire yawe bishobora kugabanya ibyago byo kurwara indwara z'umutima n'imitsi. Ubushakashatsi bwagaragaje ko indyo irimo fibre nyinshi ishobora kugabanya urugero rwa cholesterol mu maraso, cyane cyane cholesterol "mbi" (lipoprotein iri hasi cyangwa LDL).

Bigabanya ibyago byo kurwara diyabete

Fibre ishongesha mu bishyimbo ifasha mu igogora. Ibi bifasha mu kugenzura umuvuduko w'isukari mu maraso.Kubera ko bikumira ukwiyongera kw'isukari mu maraso, ibishyimbo ni ifunguro ryiza ku bantu barwaye diyabete n'abafite ibyago byo kurwara diyabete. Ariko, niba urwaye diyabete, ni byiza kuvugana na muganga wawe ku mirire yawe.

Ikomeza amagufwa

Igice kimwe cya kabiri cy'igikombe cy'ibishyimbo kirimo 8% by'ingano ya kalisiyumu isabwa buri munsi. Nkuko twese tubizi, kalisiyumu ni ingenzi kugira ngo amagufwa akomeze gukomera.

Ni gute wategura neza igikombe cya kawa?

Dushobora kugura ibishyimbo byumye, bikonjeshejwe, n'ibikonjeshwa mu maduka. Niba urimo gukora ibishyimbo byumye, ugomba kubitobesha no kubiteka nk'ibindi bishyimbo.

Kuki ugomba kuroga ibishyimbo?

Nubwo imbuto z’ibinyampeke zifite intungamubiri, zirimo ibintu bigoye gusya. Niyo mpamvu tuvuga ko zuzuza igifu umwuka kandi zikuzuza igifu . Iyo ushyize imbuto mu mazi nijoro, hafi 90% by’izi ngingo zigoye gusya zirashonga mu mazi. Hanyuma, ibiryo bitetse biroroha cyane ku mibiri yacu gusya.

Uburyo bwo guteka amashaza

• Kuroba mu mazi nijoro: Oza ibishyimbo byumye, ongeramo ibikombe 3 by'amazi mu gikombe 1 cy'ibishyimbo, hanyuma ubireke birobe mu mazi nijoro. Ku munsi ukurikiyeho, shyiramo amazi, ongeramo amazi meza, ongeramo ibitunguru na tungurusumu niba ubyifuza, hanyuma uteke ibishyimbo kugeza bihiye (hafi amasaha 2). Ongeramo umunyu ku iherezo. Bitabaye ibyo, ibishyimbo bishobora kudateka neza kandi bigakomera.
• Guteka vuba: Niba udafite igihe kinini cyo kubiteka, shyira ibishyimbo mu nkono, ongeramo amazi, hanyuma uteke mu gihe cy'iminota 2. Hanyuma ukure ku muriro, upfuke, hanyuma ubireke bihagarare nk'isaha imwe. Hanyuma shyira amazi ku mazi, ongeramo amazi meza, hanyuma uteke mu gihe cy'iminota 45 - 60.
• Igikoresho gitekesha umuvuduko: Shyira ibishyimbo byogejwe, amazi, n'ibirungo mu gikoresho gitekesha umuvuduko mwinshi mu gihe cy'iminota 16. Hanyuma reka igipimo giteretse mu buryo busanzwe mu gihe cy'iminota 20, hanyuma urekure igipimo gisigaye vuba.

Ibibazo Bikunze Kubazwa (Ibibazo Bikunze Kubazwa)

Ese kurya ibishyimbo bishobora gutera indwara yo mu nda?

Yego, hari abantu bashobora kugira umwuka mu nda. Umuti mwiza kuri ibi ni ukubinika neza mbere yo kubiteka. Ibi bizagabanya iki kibazo ku rugero runini.

Ese kurya ibishyimbo buri munsi ni byiza ku buzima bwawe?

Iyo wongereye ibinyamisogwe urya mu buryo butunguranye, ushobora kugira ikibazo mu gifu. Ariko, umubiri wawe uzamenyera nyuma y'ibyumweru bike. Muri rusange ni byiza kongeramo ibikombe 1-2 by'ibinyamisogwe mu cyumweru mu ndyo yawe. Indyo yuzuye ni yo y'ingenzi cyane.