Iyo urimo unyura mu gice cy'imboga muri supermarket, waba warigeze ubona igishyimbo gitukura cyijimye, gifite ishusho nk'iy'impyiko, kiri mu bishyimbo bikonje cyangwa byumye? Ibyo ni byo tuvuga: Ibishyimbo bitukura, cyangwa amashaza atukura nk'uko bamwe babyita. Biza mu mabara abiri: umutuku woroshye n'umutuku wijimye. Nubwo bikomeye gato kurusha ibindi bishyimbo, inyungu z'ibi bishyimbo ku buzima ni ntagereranywa.
Mu magambo make, ibishyimbo by'impyiko ni bimwe mu bigize umuryango w'ibishyimbo bisanzwe, bifitanye isano n'ibishyimbo by'umukara n'ibishyimbo bya pinto. Ubu byabaye ingenzi mu mirire y'abantu ku isi yose, cyane cyane muri Amerika y'Amajyepfo n'iyo Hagati. Reka turebe amabanga akomeye y'ubuzima yihishe muri ibi bishyimbo bito.
Ni izihe nyungu ku buzima zo kurya ibishyimbo by'impyiko?
Abahanga mu by'imirire bakunze kuvuga ko ibishyimbo bigomba kuba igice cy'ingenzi cy'indyo nziza. Impamvu yabyo ni uko bifite intungamubiri nyinshi. Ibishyimbo by'impyiko bishobora kongerwa mu ndyo yacu atari gusa kubera ibyo bikeneye kuri poroteyine, ahubwo no nk'imboga.
Ubushakashatsi bwagaragaje ko kurya nibura igikombe kimwe cya kabiri cy'imbuto z'imiti buri munsi byongera ubuzima bwiza muri rusange. Abantu barya imbuto z'imiti bagabanya ibinure n'amavuta yuzuye mu gihe babona intungamubiri z'ingenzi nka fibre, poroteyine, folate na fer .
| Inyungu ku buzima | Ibyo bibaho bite? |
|---|---|
| Birinda ubuzima bw'umutima | Kurya ibishyimbo by'impyiko aho kurya poroteyine nyinshi za cholesterol nk'inyama bishobora gufasha kugabanya urugero rwa cholesterol mbi mu maraso. Ibi ni ingirakamaro cyane mu kugabanya ibyago byo kurwara indwara z'umutima. |
| Bigabanya ibyago byo kurwara kanseri y'amara | Fibre idashonga muri ibi bifasha mu kugenzura ikura ry'uturemangingo tw'amara, ubushakashatsi bwagaragaje ko bishobora kugabanya ibyago byo kurwara kanseri y'amara. |
| Igenzura urugero rw'isukari mu maraso | Ibishyimbo by'impyiko ni ibiryo bifite igipimo gito cya glycemic. Ibi bivuze ko kubirya bidatera kwiyongera gutunguranye kw'isukari mu maraso. Kurya ibishyimbo by'impyiko hamwe n'ibiryo byongera isukari mu maraso vuba, nk'umuceri, bishobora gufasha mu kugenzura igipimo cy'isukari mu maraso binyuze mu kugabanya umuvuduko w'igogora ry'umuceri. |
| Bifasha kugenzura ibiro by'umubiri | Fibre iri muri ibi biribwa ituma wumva uhaze nubwo wamaze kurya bike. Ibi bifasha mu kugenzura kurya cyane kandi ni ihumure rikomeye ku bagerageza kugabanya ibiro. |
Aka kabuto gato gafite akahe kamaro k'intungamubiri?
Ibishyimbo by'impyiko ni ifunguro rifite intungamubiri, cyane cyane muri:
- Icyuma
- Manganese
- Folate
- Fosifore
- Thiamine (Vitamine B1) (Thiamine - Vitamine B1)
Irimo intungamubiri nyinshi z'ingenzi nka.
Tekereza ku ntungamubiri ziri mu gikombe kimwe cya kabiri cy'ibishyimbo by'impyiko biri mu macupa (byatetse).
- Kalori: 105
- Poroteyine: garama 7
- Ibinure: garama 1
- Isukari: garama 19
- Fibre: garama 7
- Isukari: garama 2
Reba ukuntu bifite intungamubiri!
Ariko witondere cyane ibi!
Uko ibishyimbo by'impyiko byaba byiza kose, hari ikintu kimwe ugomba kumenya. Ibishyimbo by'impyiko bibisi cyangwa bitatekeshejwe neza birimo poroteyine y'uburozi isanzwe yitwa Phytohaemagglutinin (PHA) .
Iyo umuntu anyoye ubu burozi, ibimenyetso nko kugira isesemi, kuruka, no kubabara mu gifu/impiswi bishobora kugaragara.
Ariko ntugire ikibazo! Umuti w'ibi ni woroshye cyane. Buri gihe teka ibishyimbo neza cyane. Iyo bitetse cyangwa bitetse neza, ubu burozi burangirika burundu.
Ibintu by'ingenzi cyane ugomba kwibuka:
- Ibishyimbo by’impyiko byo mu macupa: Ibi bishyirwa mu macupa nyuma yo gutekwa neza mu ruganda, bityo bikaba ari byiza kubirya bivuye mu macupa.
- Ibishyimbo byumye: Niba uteka ibishyimbo byumye mu rugo, menya neza ko ubitekesheje neza . Ni byiza kubiteka mu mazi abira byibuze iminota 30.
- Umuburo wo guteka buhoro:Hari abantu bakoresha icyuma giteka ibishyimbo buhoro buhoro. Ariko, icyuma giteka ibishyimbo buhoro buhoro gishobora kudashyuha kugeza ku bushyuhe bwinshi buhagije kugira ngo cyangize uburozi bwa PHA mu bishyimbo bito. Kubwibyo, gukoresha icyuma giteka ibishyimbo mu gihe uteka ibishyimbo byumye ntibyemewe.
- Niba urya imbuto mbisi cyangwa zidatetse neza ku bushake: Niba ibi bikubayeho cyangwa bikubayeho umwana, ntugatinye ahubwo ujye mu bitaro bikuru bibishinzwe (ETU) . Ushobora kandi guhamagara ikigo cy’igihugu gishinzwe amakuru ku burozi mu bitaro by’igihugu bya Colombo kugira ngo ubahe inama ku burozi nk’ubwo.
- Gazi: Kimwe n'ibindi bishyimbo, ibishyimbo by'impyiko bishobora gutera umwuka no kubabara kuri bamwe. Uburyo bwiza bwo kugabanya ibi ni ukwinika ibishyimbo byumye amasaha make mbere yo kubiteka, kuvoma amazi, no kubiteka mu mazi meza.
Ni gute washyiramo ibishyimbo by'impyiko mu biryo biryoshye?
Imiterere yazo ikomeye n'amabara meza byongera isura n'uburyohe byihariye ku ifunguro iryo ari ryo ryose. Ni ibiryo byiza cyane ku bana bato.
- Gerageza gushyiramo bimwe muri ibi muri salade y'imboga dukora, nka curry y'amashaza.
- Ushobora gukora urusenda ruryoshye rw'ibikomoka ku bimera uruvange n'ibintu nk'ibishyimbo n'ibishyimbo.
- Teka ibishyimbo by'impyiko ukoresheje amavuta nk'ifunguro ryo ku ruhande ritandukanye kugira ngo urye n'umuceri.
- Ushobora kandi kubishyira muri salade ya makaroni kugira ngo wongere poroteyine zayo.
Nawe ushobora gushyira ibishyimbo by'impyiko mu mirire yawe ya buri munsi mu buryo butandukanye maze ukabona inyungu zitangaje ku buzima. Ariko ibuka ko kubiteka neza ari ngombwa!
Ubutumwa bwo kujyana mu rugo
- Ibishyimbo by'impyiko ni ifunguro rifite intungamubiri nyinshi rifasha mu buzima bw'umutima, kurwanya diyabete, kugabanya ibyago byo kurwara kanseri, no kugabanya ibiro.
- Kubera ko ibishyimbo bibisi cyangwa bitatekeshejwe neza birimo uburozi bwitwa Phytohaemagglutinin (PHA), ni ngombwa kubiteka neza buri gihe.
- Ibishyimbo by’impyiko byo mu macupa biba byamaze gutekwa, bityo bikaba ari byiza kubirya ako kanya.
- Mu gihe uteka imbuto zumye, ni byiza kuziteka mu mazi abira aho gukoresha icyuma giteka buhoro, giteka ku bushyuhe buke.
- Niba ufite impungenge ku mirire yawe cyangwa ikibazo cy’uburwayi, buri gihe shaka inama kwa muganga w’umuryango wawe (umuganga).
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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.