Iyo wibaza icyo warya mu gitondo, cyangwa iyo wumva ushonje gato, igi ritetse ni ikintu ushobora gukora vuba. Riraryoshye kandi rifite intungamubiri. Ariko rimwe na rimwe ntitutekereza ku nyungu zingana ku buzima zihishe muri iri gi rito. None rero uyu munsi, reka tuvuge kuri iri gi ritetse ryoroshye cyane ariko rifite intungamubiri.
Ni izihe nyungu z'amagi atetse ku mubiri wacu?
Igi ni nk'agapaki gato kuzuye intungamubiri. Nyuma y'amata, amagi ni isoko nziza ya poroteyine nziza. Aho kuganira ku byiza byayo kimwe kimwe, bizakoroha kureba iyi mbonerahamwe.
| Inyungu | Ibyo bibaho bite? |
|---|---|
| Bifasha kugabanya ibiro. | Bitewe n'uko amagi arimo poroteyine nyinshi, kurya rimwe akenshi bituma wumva uhaze. Ibi bifasha mu kugenzura kurya cyane. |
| Ni byiza cyane ku babyeyi batwite n'abana | Poroteyine na vitamine D biri mu magi ni ingenzi ku menyo, amagufwa, no ku mikurire rusange y'umwana uri mu nda. |
| Ku mikorere y'ubwonko no kwibuka | Amagi ni ibiryo bikungahaye ku ntungamubiri ya Choline , ikaba ari ingenzi mu mikurire y'uturemangingo tw'ubwonko no kongera kwibuka. |
| Irinda amaso | Antioxydants Lutein na Zeaxanthin biboneka mu muhondo w'igi bifasha mu kurinda amaso kwangirika uko tugenda dusaza. |
| Yongera imbaraga zo mu mutwe | Cyane cyane iyo wongeyeho igi mu ifunguro rya mu gitondo, uruvange rwa poroteyine na choline bifasha ubwonko kuguma buri maso umunsi wose. |
Mu magambo make, igi si ifunguro riryoshye gusa, ahubwo ni n'ifunguro rito rikomeye ritanga intungamubiri ku ngingo nyinshi z'ingenzi mu mubiri wacu.
Ni iyihe ntungamubiri ifite mu by'ukuri?
Reka turebe intungamubiri ziri mu gi rinini ritetse (garama zigera kuri 50).
| Igice cy'intungamubiri | Ingano irimo (ukurikije uburemere ) |
|---|---|
| Kalori | 77 |
| Poroteyine | garama 6.3 |
| Ibinure (Ibinure byose) | garama 5.3 |
| Ibinure byuzuye | garama 1.6 |
| Kolesteroli | Miligarama 186 |
| Sodiyumu | miligarama 62 |
Byongeye kandi, amagi akubiyemo vitamine z'ingenzi nka vitamine A na vitamine D.
Itondere ibi bintu mugihe urya amagi
Uko amagi yaba meza kose, tugomba kwitonda ku bintu bimwe na bimwe.
- Ikibazo cya cholesterol: Amagi aba arimo cholesterol. Ariko, kurya igi rimwe ku munsi ntacyo bizagira ku muntu muzima. Ariko, amagi ashobora kongera urugero rwa LDL (cholesterol mbi) , ari na yo mpamvu cholesterol yangiza umubiri. Kubwibyo, niba ufite indwara y'umutima cyangwa cholesterol nyinshi, ni byiza kubaza muganga wawe umubare w'amagi akwiriye.
- Kongeramo umunyu: Benshi muri twe turya amagi atetse arimo umunyu na puwavuro. Ariko, kongeramo umunyu mwinshi bishobora kongera ingano ya sodiyumu mu mubiri. Ibi si byiza ku ndwara nk'umuvuduko ukabije w'amaraso.
- Uburyo bwo guteka: Guteka amagi ni bwo buryo bwiza bwo kuyateka, kuko kuyateka mu mavuta byongera amavuta menshi kandi adakenewe.
- Umutekano: Kurya igi ritetse neza ni byiza kuruta kurya igi ritetse neza kuko bigabanya ibyago byo kwandura bagiteri nka Salmonella .
Ni gute wateka igi neza kandi ukaryikuramo byoroshye?
Guteka igi biroroshye cyane.
- Ubusanzwe, iyo amagi ashyizwe mu nkono y'amazi akayateka mu gihe cy'iminota 10-12 nyuma y'uko amazi atangiye kubira, umuhondo urabira cyane.
- Niba ushaka ko umuhondo ubira, teka iminota 5-6.
Inama nto yo gukuraho ibishyimbo by'amagi byoroshye
Gukata igi ritetse bishobora kugorana kuri bamwe. Gerageza ibi:
1. Nyuma y'uko igi ritetse rimaze gukonja gato, kanda witonze ku kintu gikomeye, nk'ameza, kugira ngo habeho utunyangingo duto dukikije igi.
2. Noneho shyira igi hagati y'amaboko yawe hanyuma urizunguruke buhoro buhoro. Ibi bizatangira gutandukanya igishishwa n'igi.
3. Kuramo igi uhereye ku ruhande rw'ibinure. Niba bisa nkaho bigoye, rifate munsi y'amazi akonje hanyuma urikuremo. Bizakoroha cyane muri ubwo buryo.
Ni gute wabika amagi atekeshejwe?
Amagi atekeshejwe araryoshye cyane kuko ashobora gutekwa mbere y'igihe. Ariko ni ngombwa cyane kuyabika neza.
- Amagi atekeshejwe: Ashobora kubikwa muri firigo afite igishishwa mu gihe cy'icyumweru .
- Amagi abira yoroshye: Ashobora kubikwa muri firigo hamwe n'igishishwa mu gihe cy'iminsi ibiri .
- Hanze ya firigo: Ntugasige amagi abira cyane yatobowe cyangwa adatobowe ku bushyuhe bw'icyumba mu gihe kirenze amasaha abiri . Bagiteri zishobora gukura.
- Gushyira muri firigo:Gukonjesha amagi atetse si igitekerezo cyiza kuko umweru w'amagi uzahinduka nk'urubura.
Ubutumwa bwo kujyana mu rugo
- Amagi atekeshejwe ni ibiryo byoroshye cyane, byoroshye guteka, kandi bifite intungamubiri.
- Ni ingirakamaro cyane mu kugenzura ibiro, imikorere y'ubwonko, amaso, ndetse no mu gihe cyo gutwita.
- Muri rusange nta kibazo gihari ku muntu muzima cyo kurya igi rimwe ku munsi.
- Niba ufite indwara nk'indwara z'umutima cyangwa cholesterol nyinshi, ganira na muganga wawe ku ngano ikwiye y'amagi yawe.
- Ni ngombwa cyane kubika amagi atetse neza muri firigo kugira ngo ibiryo bibe bisukuye.
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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.