Ku munsi ushyushye, iyo ugarutse mu rugo wabize ibyuya, nta kintu cyiza kiruta ikirahure cy'umutobe w'icunga ukonje, si byo se? Benshi muri twe dutekereza ko umutobe w'icunga ari ikinyobwa cyiza kandi gifite akamaro. Tumenyereye kuwuha abana bato, cyane cyane iyo turwaye cyangwa tukumva tutameze neza. Ariko se, ni iki kiri mu mutobe w'icunga uguze mu iduka, cyangwa umutobe ukora mu rugo? Ese koko ni mwiza nkuko tubitekereza? Reka tubiganireho mu buryo burambuye uyu munsi.
Ubwoko bw'umutobe w'icunga - ni ubuhe uhitamo?
Iyo ugiye muri supermarket, hari ubwoko bungana iki bw'umutobe w'icunga? Mu dusanduku, mu macupa ... ubwoko bwose. None se wahitamo ute mwiza kurusha iyindi? Reka turebe ubwoko bw'ingenzi.
- Umutobe w'icunga mushya: Ubu ni bwo buryo bwiza kandi bufite ubuzima bwiza. Ushobora gufata amacunga mashya ukayakanda n'intoki cyangwa ukoresheje umutobe w'icunga. Iyo bikozwe muri ubu buryo, nta sukari cyangwa ibindi bintu bibungabunga umubiri byongewemo nk'uko bigenda mu mitobe igurishwa mu maduka. Bityo, ubwiza ni bwiza cyane.
- Umutobe w'icunga 100% ugurishwa mu iduka: Imitobe myinshi yanditseho "Umutobe 100%" ntabwo irimo isukari. Ariko, kubera ko yahinduwe pasteurized kugira ngo ikomeze kubakwa, ishobora kuba idafite agaciro k'intungamubiri nk'umutobe mushya.
- "Ikinyobwa cya Orange" cyangwa "Ikinyobwa cya Orange Juice": Ibi ni byo ugomba kwitondera cyane . Mu by'ukuri birimo umutobe muto cyane w'icunga. Bigizwe ahanini n'amazi, isukari, n'ibindi biryoshye by'ubukorano. Ibi rero si umutobe w'icunga mu by'ukuri, ahubwo ni ikinyobwa gifite isukari.
- Ibinure cyangwa ibinure bidafite ibinure: Hari abantu badakunda ibinure biri mu mutobe wabo w'icunga. Ariko se wari uzi ko kunywa umutobe hamwe n'ibinure biha umubiri wawe fibre y'inyongera ? Iyi fibre ni ingenzi cyane ku buryo bwacu bwo kugogora.
Reka turebe intungamubiri ziri mu kirahuri cy'umutobe w'icunga.
Reka turebere hamwe intungamubiri ziboneka mu kirahuri gisanzwe cy'umutobe w'icunga utari urimo isukari (hafi mililitiro 240).
| Igice cy'intungamubiri | Ingano ( hafi .) |
|---|---|
| Kalori | Hafi 112 |
| Poroteyine | garama 2 |
| Karubohidrati | garama 26 |
| Isukari | garama 21 |
| Fibre | Garama 0.5 (niba ari ibinure) |
Reba, hari garama 21 z'isukari mu kirahure kimwe. Nubwo iyi ari isukari karemano, ni nyinshi. Ni utuyiko turenga 5!
Byongeye kandi, umutobe w'icunga ni,
- Ikinyobwa gikungahaye cyane kuri vitamine C.
- Ikungahaye kandi kuri vitamine Folate .
- Irimo potasiyumu nyinshi.
Akamaro k'umutobe w'icunga ku buzima
Noneho reka turebe inyungu zo kunywa umutobe w'icunga ku rugero.
1. Ni nziza ku budahangarwa bw'umubiri - ikigega cya vitamine C!
Umutobe w'icunga ni ikinyobwa cyiza cyane cyuzuyemo vitamine C. Ikirahuri kimwe kiguha inshuro ebyiri z'ingano ya vitamine C isabwa ku munsi. Iyi vitamine C ifasha gukomeza ubudahangarwa bw'umubiri wacu . Ibi bivuze ko idufasha kwirinda indwara nto nk'ibicurane.
2. Ni ingenzi cyane ku babyeyi batwite
Folate, intungamubiri iboneka mu mutobe w'icunga, ni ingenzi cyane ku mikurire myiza y'umwana uri mu nda. Folate ifasha mu gukumira ubusembwa bw'imiyoboro y'ubwonko, ari na bwo busembwa bw'ubwonko bw'umwana n'umugongo. Abaganga basaba ko umubyeyi utwite agomba nibura mikorogarama 400 za folate ku munsi.
3. Bigabanya ibyago byo kurwara amabuye mu mpyiko
Potasiyumu citrate, ikintu kiboneka mu mutobe w'icunga, ifatana na kalisiyumu mu nkari kandi igafasha kugabanya ibyago byo kwangirika kw'impyiko biva kuri kalisiyumu.
4. Bifasha mu igogora
Iyo unyoye umutobe w'icunga uri kumwe n'indimu, fibre irimo ishobora gufasha kwirinda impatwe no gutuma urugi rwawe rukora neza. Byongeye kandi, ubushakashatsi bwagaragaje ko bimwe mu bintu biri mu icunga bishobora gufasha mu gukura kwa bagiteri nziza mu mara yawe.
Ariko kandi witondere ibi bintu!
Uretse ibyiza byabyo, hari n'ibibi byo kunywa umutobe w'amacunga ukabije twagombye kumenya.
Ubwiyongere butunguranye bw'isukari mu maraso
Nkuko twabibonye mu mbonerahamwe ibanza, ikirahure cy'umutobe w'icunga kirimo isukari nyinshi. Nubwo iyi ari isukari karemano, iyo ikoreshejwe nk'umutobe, iyi sukari yinjizwa vuba mu mubiri kandi igatera kwiyongera gutunguranye kw'isukari mu maraso. Ibi si byiza ku muntu urwaye diyabete cyangwa uri mu kaga ko kurwara diyabete. Bishobora kandi kugira ingaruka mbi ku bantu bagira ibimenyetso nka hypoglycemia iyo isukari yinjijwe vuba.
Bishobora gutera kwiyongera ibiro
Ikirahure cy'umutobe w'icunga gifite karori zigera kuri 112. Ibyinshi muri byo bikomoka ku isukari. Niba ugerageza kugabanya ibiro, kunywa umutobe w'icunga buri munsi bishobora kubangamira imihati yawe.
Ni byiza kurya icunga ryose kuruta kunywa umutobe w'icunga. Uzi impamvu?
| Igipimo | Ikirahure cy'umutobe w'icunga (240ml) | Umuhondo usanzwe |
|---|---|---|
| Kalori | ~ 112 | ~ 45 |
| Isukari | ~ garama 21 | ~ garama 9 |
| Fibre | ~ garama 0.5 | ~ garama 2.4 |
Biragaragara, sibyo? Kurya icunga bifite karori nke n'isukari, kandi bifite fibre nyinshi. Fibre ituma wumva uhaze kandi ikagabanya umuvuduko w'isukari mu mubiri wawe.
Niba unywa umutobe w'icunga, ubikora ute neza?
- Gabanya ingano: Ntukanywe ikirahuri kimwe gito (150-200 ml) ku munsi.
- Kunywa umutobe w'icunga hamwe n'ifunguro: Aho kuwunywa gusa, kunywa umutobe w'icunga hamwe n'ifunguro bishobora gufasha mu kugabanya ukwiyongera gutunguranye kw'isukari mu maraso.
- Bikore mu rugo: Igihe cyose bishoboka, kora umutobe w'amacunga mashya udashyizemo isukari.
- Ntugasimbuke umutobe: Nywa umutobe hamwe n'umutobe kugira ngo ubone ibyiza bya fibre.
Niba urwaye diyabete cyangwa indi ndwara, ni ngombwa cyane kuvugana na muganga wawe mbere yo kongeramo ibinyobwa nk'umutobe w'icunga mu mirire yawe.
Ubutumwa bwo kujyana mu rugo
- Nubwo umutobe w'icunga ukungahaye kuri vitamine C na folate, urimo isukari karemano na karori nyinshi.
- Uburyo bwiza kandi bufite akamaro ni ukurya icunga ryose aho kunywa umutobe w'icunga. Muri ubwo buryo ubona fibre nyinshi kandi isukari na karori bike.
- Niba unywa umutobe w'icunga, bikora ku rugero ruciriritse (ikirahure kimwe gito ku munsi). Hitamo umutobe wanditseho "Umutobe 100%," udafite isukari yongewemo, kandi ufite isukari nkeya.
- Irinde ibinyobwa birimo isukari nka "Ikinyobwa cya Orange." Bigira ingaruka mbi ku buzima.
- Abantu barwaye diyabete cyangwa bafite ibibazo byo kugabanya ibiro bagomba kwitonda cyane iyo banywa umutobe w'icunga, kandi ni byiza gusaba inama kwa muganga wabo.
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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.