Ese kurya amagi ni byiza ku mubiri koko? Reka tubimenye neza! (Ibyiza by'amagi ku buzima)

Amagi ni igice cy'ingenzi mu ifunguro rya mu gitondo mu ngo zacu. Hari abantu bayarya atetse, abandi bateka omelet, abandi bagakunda kurya bullseye irimo umugati. Ese amagi twese dukunda kurya ni meza ate? Hari abavuga ko kurya amagi byongera cholesterol kandi ko atari byiza ku mutima. Abandi bavuga ko amagi ari ibiryo by'inyongera birimo intungamubiri. None se ibi ni iki mu by'ukuri? Reka tubiganireho neza kandi mu buryo bworoshye uyu munsi.

Ese koko amagi ni meza ku mubiri? Ese ni mabi?

Mu magambo make, yego, amagi akenshi ni meza ku buzima bwacu. Amagi akungahaye kuri vitamine, antioxydants, na poroteyine nziza. Ariko, hari ikibazo. Ni ukuvuga ko amagi na yo afite cholesterol nyinshi . Kubwibyo, umubare w'amagi ugomba kurya ku munsi uterwa n'uko ubuzima bwawe bumeze.

Ubu, hari igitekerezo cy'uko cholesterol iri mu muhondo w'igi ishobora kongera cholesterol mbi, cyangwa cholesterol ya LDL, mu maraso yacu. Ubushakashatsi bumwe bwagaragaje isano iri hagati yo kurya amagi n'indwara z'umutima. Ariko, ubushakashatsi bushya bwerekana ko niba ufite ubuzima bwiza , kurya igi rimwe ku munsi bitiyongera cyane ibyago byo kurwara indwara z'umutima. Mu by'ukuri, ingaruka z'ibinure turya ku rugero rwa cholesterol yacu ni nyinshi cyane kuruta cholesterol iva mu magi.

None se ibi tubifata dute?

• Niba urugero rwa cholesterol yawe ruri hejuru kandi udafite indwara nk'iz'umutima n'imitsi, kurya igi rimwe ryose ku munsi akenshi si ikibazo. Ishyirahamwe ry'Abanyamerika ryita ku ndwara z'umutima ndetse rinasaba ko igi rimwe (cyangwa amagi abiri y'umweru) ku munsi bishobora kuba bimwe mu bigize indyo yuzuye.
• Ariko, niba usanzwe ufite indwara y'umutima cyangwa cholesterol nyinshi , ni byiza kugabanya umubare w'amagi urya kugeza kuri atatu cyangwa ane mu cyumweru.
• Niba urwaye diyabete (Diabetes Mellitus) , ugomba kandi kwitondera cholesterol iri mu mirire yawe, kuko abantu barwaye diyabete bashobora kugira cholesterol nyinshi.

Niba uhangayikishijwe na cholesterol, hari uburyo bwo kubona ibyiza by'amagi. Ushobora kurya umweru w'igi gusa aho kurya igi ryose. Ariko ibuka ko iyo ukuyemo umuhondo, ubura intungamubiri nyinshi z'agaciro, nka vitamine A, D, E, na K.

Ibyiza bitangaje byo kurya amagi

Amagi si ibiryo gusa. Muri iri gi rito, harimo inyungu nyinshi z'agaciro ku mubiri wacu.

Bifasha mu kugumana amaso meza

Niba udakunda karoti ariko ukaba ushaka gukomeza kubona neza, amagi ni igisubizo cyiza. Amagi afite antioxydants ebyiri zitwa lutein na zeaxanthin . Ubushakashatsi bwagaragaje ko ibi bifasha mu kwirinda gutakaza ubushobozi bwo kureba uko dusaza. Kurya amagi buri gihe bishobora kugabanya ibyago byo kurwara cataract na macular degeneration, indwara ituma umuntu atabona neza uko asaza.

Ni ingirakamaro cyane ku mubyeyi n'umwana mu gihe atwite.

Amagi ni ingenzi ku mubyeyi utwite kuko akungahaye ku ntungamubiri nka aside fatty ya Omega-3 na folate , ari ingenzi mu mikurire y'umwana uri mu nda.

By’umwihariko, folate, cyangwa aside folic, ni ingenzi mu mikurire myiza y’ubwonko bw’umwana n’umugongo we (utuyoboro tw’imitsi). Kubona folate ihagije mbere no mu gihe cyo gutwita bishobora gufasha mu gukumira ibibazo bikomeye byo kubyara nka spina bifida . Omega-3 ifasha kandi kugabanya ibyago byo kubyara imburagihe, preeclampsia, no kwiheba.

Bishobora kugabanya ibyago byo kurwara indwara yo mu bwonko

Ubushakashatsi butandukanye bwagaragaje ko kurya amagi bigabanya ibyago byo kurwara indwara zo mu bwonko n'umutima. Ikintu cy'ingenzi cyo kwibuka ni uko amagi agira akamaro kanini iyo akoreshejwe mu rugero nk'igice cy'indyo yuzuye.

Reka twige neza ibijyanye n'intungamubiri ziri mu magi.

Igi ni isoko ikomeye y'imirire iri mu gapaki gato. Poroteyine iri mu magi ishobora kugufasha kugabanya inzara no gutuma wumva uhaze igihe kirekire. Mu by'ukuri, amagi ni isoko yuzuye ya poroteyine . Ibyo bivuze ko arimo aside amine icyenda zose z'ingenzi, umubiri wacu udashobora gukora wonyine.

Byongeye kandi, amagi akungahaye ku ntungamubiri zikenewe mu mikorere y'ubwonko, nka vitamine A, vitamine D, vitamine B12, riboflavin, folate, feri, selenium, zinc, na choline .

Indyo y'umweru w'igi

Niba ushaka kugabanya karori, ibinure na kolesteroli no kubona gusa inyungu za poroteyine zikomoka ku magi, umweru w'igi ni amahitamo meza. Ibinure na kolesteroli biri mu gi byose biri mu muhondo.

Mu mweru w'igi rinini gusa:

• Garama 4 za poroteyine
• Miligarama 55 za sodium
• mikorogarama 6.6 za seleniyumu
• Irimo miligarama 53.8 za potasiyumu.

Tekereza kuri ibi bintu mugihe uteka amagi

Guteka amagi ni bwo buryo bworoshye bwo kuyategura. Byongeye kandi, ashobora gutekwa mu buryo butandukanye, nko guteka amagi yokeje, amagi atetse, n'amagi avanze.

Ariko ibuka ko agaciro k'intungamubiri z'amagi gashobora gutandukana bitewe n'uburyo atetse. Urugero, guteka cyangwa guteka bibungabunga intungamubiri aho gukaranga cyane. Uburyo bwiza bwo kubona intungamubiri nyinshi mu gi ni ukugiteka ku muriro muto, ukoresheje amavuta make meza (urugero: amavuta ya kokonati).