Twaba tujya mu iduka cyangwa muri supermarket, imbuto z'ibijumba ni ikintu dukunda kubona. Dukunda kurya ibintu nka cashew, ubunyobwa, amande, na walnuts kuko biryoshye. Ariko se wari uzi ko ibi biribwa biryoshye gusa, ahubwo bifite n'inyungu nyinshi ku buzima umubiri wacu udashobora kwiyumvisha? Mu magambo make, imbuto z'ibijumba si ikintu kiryoshye gusa, ahubwo ni ibiryo byuzuyemo intungamubiri. Uyu munsi, reka tuvuge ku byiza nyabyo byo kongeramo izi mbuto mu mirire yacu.
Ni izihe nyungu zo kurya imbuto z'imiti ku mibiri yacu?
Imbuto ni ifunguro rifite intungamubiri nyinshi kandi rikubiyemo vitamine n'imyunyungugu myinshi umubiri wacu ukeneye. By'umwihariko, zirimo igice cyitwa aside fatty acids omega-3 ya ALA . Zimwe mu nyungu z'ibi birimo gufasha mu kurwanya indwara nka rubagimpande no kurinda indwara nka Alzheimer.
Uretse ibi, reka turebe n'izindi nyungu z'ingenzi.
| Akamaro nyamukuru | Ibyo bibaho bite? |
|---|---|
| Bifasha kugabanya ibiro. | Imbuto zifite ibinure byinshi, bishobora gutuma zitaberanye n'abagerageza kugabanya ibiro. Ariko mu by'ukuri zifite ibinure byinshi bitarangirika, bikaba ari byiza ku mubiri. Kuzirya bishobora kugufasha kumva uhaze, bikagufasha kwirinda kurya cyane. Ubushakashatsi bwagaragaje ko abantu barya imbuto buri gihe bafite amahirwe make yo kwiyongera ibiro. |
| Bifasha mu kugenzura diyabete | Ubushakashatsi bwagaragaje ko abantu barwaye Diyabete yo mu bwoko bwa 2 barya imbuto z'imiti iminsi irenga itanu mu cyumweru bashobora kugabanya ibyago byo kurwara indwara z'umutima ku kigero cya 17%. Vugana na muganga wawe kuri ibi. |
| Birinda indwara z'umutima | Hari isano ikomeye hagati y’imbuto z’imitsi n’ubuzima bw’umutima. Abantu barya imbuto z’imitsi nibura inshuro enye mu cyumweru bafite ibyago bigabanuka cyane byo kurwara indwara z’umutima n’indwara z’umutima zifata imitsi. |
| Igenzura urugero rwa cholesterol | Imbuto zifasha kugabanya cholesterol mbi, cyangwa cholesterol ya LDL, na triglyceride mu mubiri. Iyo cholesterol igenzuwe, ibyago byo kurwara indwara z'umutima n'imitsi nka stroke biragabanuka. |
Ni izihe ntungamubiri ziri mu mbuto z'imbuto?
Imbuto ni ibiryo bikungahaye kuri vitamine E. Vitamine E ni itsinda ry'ibintu bifite ubushobozi bwo kurwanya indwara ziterwa na antioxydants. Ibi bifasha mu kwirinda kanseri no kurinda osteoporosis.
Muri make, imbuto z'imiti si ifunguro riryoshye gusa, ahubwo ni n'intungamubiri zikomeza ubudahangarwa bw'umubiri wacu.
Byongeye kandi, imbuto z'imiti zikungahaye ku ntungamubiri zikurikira:
- Folate
- Manyeziyumu
- Potasiyumu
- Kalisiyumu
- Fosifore
Ni iki gikunze kuba kiri mu ruvange rw'imbuto z'imiti?
Tekereza ko urimo kurya igikombe kimwe cya kane (1/4 cy'igikombe) cy'ubwoko butandukanye bw'imbuto. Dore imiterere isanzwe y'intungamubiri irimo:
| Igice cy'intungamubiri | Ingano irimo (ukurikije uburemere ) |
|---|---|
| Kalori | 220 |
| Poroteyine | garama 6 |
| Ibinure | garama 19 |
| Karubohidrati | garama 8 |
| Fibre | garama 3 |
| Isukari | garama 2 |
Ni gute warya ubwoko bukwiye bw'imbuto z'imiti?
Noneho usobanukiwe uburyo imbuto z'ibijumba ari ingirakamaro. Ariko icy'ingenzi ni uko atari buri paki y'imbuto z'ibijumba iri mu iduka imeze kimwe. Zimwe zifite umunyu mwinshi cyane, mu gihe izindi zifite uburyohe bwo kongeramo. Ibi bishobora kugabanya agaciro nyakuri k'intungamubiri z'imbuto z'ibijumba. Kubwibyo, ni byiza guhitamo imbuto mbisi nta kintu na kimwe zongewemo igihe cyose bishoboka.
Imbuto ni ifunguro ryiza cyane rishobora kuribwa igihe icyo ari cyo cyose cy'umunsi. Ni byiza cyane kurya imbuto zimwe na zimwe kugira ngo wongere imbaraga zawe ku manywa iyo wumva unaniwe cyangwa usinziriye.
Dore uburyo bumwe na bumwe ushobora kongeramo imbuto z'ubunyobwa mu mirire yawe:
- Shyiramo walnuts zaciwe muri yawurute urya.
- Kora amavuta y'amande usya amande mu rugo. Iyi ni indi nzira nziza yo gusimbura amavuta y'ubunyobwa.
- Teka umugati uryoshye ukoresheje imineke n'imbuto z'ubunyobwa.
- Shyira imbuto nk'izikomoka kuri pecan hejuru ya salade iyo ari yo yose uteka.
- Mu gihe uteka umuceri ukaranze cyangwa uduce duto, ongeramo cashew.
- Shyiramo amande make mu gikombe cya poroteyine gikozwe mu gitoki n'amata make.
- Suka uruvange rw'imbuto za walnuts n'imbuto z'ubunyobwa ku gice cy'inkoko yokeje.
Ubutumwa bwo kujyana mu rugo
- Imbuto ni ibiryo biryoshye kandi bifite intungamubiri.
- Kurya imbuto z'imiti bishobora gutanga inyungu nyinshi, nko kugabanya ibiro, kurwanya diyabete, no kuvura umutima.
- Kugira ngo ubone umusaruro mwiza, hitamo imbuto mbisi zidafite umunyu cyangwa uburyohe.
- Imbuto zifite karori nyinshi, bityo rero witondere ibyo urya ku munsi. Ku gipande kimwe cy'imbuto zihagije ku munsi.
- Niba urwaye diyabete, indwara y'umutima, cyangwa indi ndwara iyo ari yo yose, banza uganire na muganga wawe mbere yo kugira impinduka zikomeye ku 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.