Ese wigeze ubona ibishyimbo binini, birambuye, icyatsi kibisi cyangwa bifite ibara rya cream mu iduka ry’ibiribwa? Hari n’abantu babyita ibishyimbo by’amavuta. Mu by’ukuri, turimo kuvuga ku bishyimbo bya Lima. Ibi si ibiryo biryoshye gusa, ahubwo ni ibiryo by’inyongera bitanga inyungu zitangaje ku mubiri wacu. None rero uyu munsi, reka tuvuge ku byiza byihishe by’ibi bishyimbo bya lima ku buzima.
Ibi bishyimbo bya lima ni ibihe?
Mu magambo make, ibishyimbo bya lima ni ubwoko bw'ibinyamisogwe, bisa n'ibishyimbo bito, ibishyimbo bibisi n'inkeri. Izina ryabyo ryakuwe mu mujyi wa Lima, umurwa mukuru wa Peru. Mu myaka amagana, abantu bo muri Amerika y'Epfo n'iyo Hagati bakoresheje ibi bishyimbo kugira ngo bagire imbaraga n'imirire myiza.
Mu gihugu cyacu, dukunze kubona ibishyimbo byumye, bibitswe mu macupa, cyangwa bikonjeshejwe. Ibi byitwa amazina atandukanye. Ibishyimbo by'amata n'ibishyimbo bibiri nabyo byitwa kimwe. Rero uko izina ryaba rimeze kose, ubwiza bwabyo ni bumwe.
Akamaro gatangaje k'ibishyimbo bya lima ku buzima
Ibishyimbo ni ibiryo by'ingenzi birimo poroteyine, fibre, n'intungamubiri nyinshi. Ibishyimbo bya Lima bifite byinshi muri ibi byiza. Reka turebere hamwe ibyo byiza.
| Inyungu ku buzima | Uburyo bigira ingaruka ku mubiri |
|---|---|
| Kurwanya Diyabete | Bitewe n'umunyu ngugu ushongesha umubiri, karubohidrati turya zinjira buhoro buhoro mu mubiri. Ibi bivuze ko isukari mu maraso idahita yiyongera. Ibi ni byiza cyane ku muntu urwaye diyabete. |
| Imibereho myiza y'urusobe rw'ibiribwa | Fibre idashonga irimo ikora nk'umuheto wo gusukura amara yacu. Irinda impatwe kandi ikagabanya ibyago byo kurwara indwara nka emoroyide. Ifasha kandi kongera bagiteri nziza mu mara no kugabanya ibyago byo kurwara kanseri y'amara. |
| Ubuzima bw'umutima | Ibishyimbo bya Lima ntabwo birimo ibinure byuzuye cyangwa cholesterol mbi. Ahubwo birimo ibinure by'ingirakamaro. Ibi bigabanya urugero rwa cholesterol mbi (LDL cholesterol) mu maraso, bigabanya ibyago byo kurwara indwara z'umutima n'imitsi. Binafasha mu kugenzura umuvuduko w'amaraso. |
| Kwirinda amaraso make | Ibishyimbo bya Lima ni isoko ikungahaye ku butare . Igikombe kimwe cy'ibishyimbo bya lima bitetse gitanga hafi kimwe cya kane cy'ibikenewe ku munsi bya feri. Kubura amaraso mu mubiri ku bushobozi bw'ubutare ni ikintu gikunze kugaragara, cyane cyane mu bagore. Ibishyimbo bya Lima ni igisubizo cyiza kuri ibi. |
| Ku mikorere y'ubwonko | Imyunyu ngugu ya manganese iri hano ni ingenzi mu iterambere ry'ubwonko no guhanahana ubutumwa hagati y'uturemangingo tw'imitsi (neurotransmitters). Ibi binoza kwibuka no kuvura neza ubwonko. |
| Kugenzura ibiro | Bitewe n’uko ibishyimbo bya lima bifite poroteyine nyinshi na fibre, bishobora kugufasha kumva uhaze nubwo warya bike. Binafata igihe kirekire mu igogora, ibyo bigatuma inzara idatangira. Ibi bishobora kugufasha kugenzura kurya cyane no kugumana ibiro byiza. |
Ibishyimbo bya lima bitanga intungamubiri zite?
Uretse ubutare, poroteyine na fibre, ibishyimbo bya lima birimo izindi ntungamubiri nyinshi z'agaciro.
- Molybdenum: Ifasha mu gusenya poroteyine no gukura uburozi mu mubiri.
- Umuringa: Ni ingenzi mu gukora ingufu no gukora imiyoboro y'amaraso.
- Folate (Vitamine B9): Ni ingenzi ku babyeyi batwite. Irinda ubusembwa bw'imiyoboro y'ubwonko ku mwana.
- Fosifore: Ni ingenzi mu gukura kw'amagufwa n'amenyo.
- Thiamine (Vitamine B1): Ifasha guhindura ibiryo mo ingufu.
Tekereza kuri ibi: Igikombe kimwe (garama zigera kuri 170) cy'ibishyimbo bya lima byatetse kirimo:
- Kalori: 209
- Poroteyine: garama 12
- Ibinure: garama 0.5
- Isukari: garama 40
- Fibre: garama 9
Ariko ibuka ko ibishyimbo bya lima biri mu macupa bifite umunyu mwinshi (sodium). Kurya umunyu mwinshi si byiza ku mutima. Kubwibyo, niba ukoresha ibishyimbo biri mu macupa, banza ubisukemo amazi neza mbere yo kubikoresha kugira ngo ukuremo umunyu.
Wabifata ute? Wabiteka ute?
Ibishyimbo bya Lima biboneka mu maduka manini umwaka wose, bikonjeshejwe, bikonjeshejwe, cyangwa byumye. Ni byiza guhitamo ibishyimbo byumye cyangwa bikonjeshejwe.
- Ibishyimbo byumye: Birobe mu mazi ijoro ryose mbere yo kubiteka. Ibi bizabafasha guteka vuba no kuryoha neza.
- Ibishyimbo bikonjeshejwe n'ibikonje: Ibi bishobora gutekwa mu gikombe, ariko ntukibagirwe kubyoza niba byakonjeshejwe.
Uburyo bwiza bwo kubikora
- Biteke neza, ongeramo amavuta make ya elayo, hanyuma ubitekemo tungurusumu.
- Teka salade iryoshye uvanga ibigori n'urusenda.
- Shyiramo mu mafunguro nka sandwichi na makaroni kugira ngo wongere agaciro k'intungamubiri.
- Vanga neza ubikoremo amavuta hanyuma ubikoreshe nk'umusemburo.
Ese hari ibyago? Ibintu ugomba kumenya
Ibishyimbo bya Lima ni ibiryo bizima kandi bifite intungamubiri, ariko ni byiza kumenya ibintu bike.
1. Imyuka no kubyimba: Hari abantu bashobora kugira imyuka no kubyimba nyuma yo kurya ibishyimbo bya lima. Ibi biterwa n'uko bifite fibre nyinshi. Uburyo bwiza bwo kugabanya ibi ni uguteka ibishyimbo neza . Niba ukoresha ibishyimbo byumye, kubyinika mu mazi byibuze amasaha 4 bishobora kugabanya iki kibazo.
2. Allergie: Niba ufite allergie ku binyamisogwe nka chickpeas, soya, cyangwa lentils, ni byiza kugisha inama muganga wawe mbere yo kurya ibishyimbo bya lima.
3. Ingaruka za Cyanide: Ntugahangayikishwe n'ibi. Tega amatwi witonze. Ibinyamisogwe bimwe na bimwe, harimo n'ibishyimbo bya lima, birimo ikintu cyitwa 'linamarin' iyo ari bibisi . Ibi bishobora guhinduka uburozi bwitwa cyanide iyo biriye ari bibisi.
Ariko, ikirenze byose, iyi mvange irangirika burundu iyo ibishyimbo bya lima bitetse neza (bitetse neza). Kubwibyo, ntuzigere urya ibishyimbo bya lima bibisi cyangwa bidatetse neza. Igihe cyose bitetse neza, nta kintu na kimwe cyo guhangayikishwa nacyo.
Niba ufite ikibazo cyo kubura imyunyu ngugu, nko kubura icyuma gikozwe mu bworozi, ni byiza kuvugana na muganga wawe ku bijyanye n'ubwo bwoko bw'ibiribwa no kugisha inama.
Ubutumwa bwo kujyana mu rugo
- Ibishyimbo bya Lima (ibishyimbo by'amavuta) ni ibiryo by'inyongera bikungahaye kuri poroteyine, fibre, feri, n'izindi ntungamubiri nyinshi.
- Ni ingirakamaro cyane mu kurwanya diyabete, ubuzima bw'umutima, kugabanya ibiro, no kwirinda impatwe.
- Niba ukoresha ibishyimbo byo mu macupa, menya neza ko ubisukuye neza hanyuma ukuremo umunyu.
- Ntuzigere uyirya ari mbisi. Kuyiteka neza bikuraho burundu ibintu byose byangiza, bigatuma iba ifunguro ryiza kandi ritekanye.
- Niba ufite ubwivumbure cyangwa ibibazo by'ubuzima, banza uganire na muganga wawe mbere yo kongeramo ikintu gishya mu mirire yawe.
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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.