Benshi muri twe tuvanaho imbuto tukazita iyo duteka igihaza, sibyo? Ariko wari uzi ko izo mbuto z'igihaza zajugunywe ari ubutunzi buto bwuzuyemo intungamubiri. Mu by'ukuri izi mbuto ni nziza cyane ku buzima bwacu. None rero uyu munsi, reka tuvuge ku byiza bikomeye by'izi mbuto nto z'igihaza.
Izi mbuto z'ibihaza ni izihe?
Mu magambo make, ni imbuto ziribwa ziboneka mu bihaza. Akenshi ziba zirambuye, zifite ishusho y'uruziga, kandi zitwikiriye uruhu rw'ibara ry'umukara. Inyama imbere ni icyatsi kibisi. Mu bihugu byinshi, zirarya zikaranze zirimo umunyu.
Ushobora kuba warabibonye mu maduka yitwa "pepitas." Ese imbuto z'ibihaza na pepitas ni kimwe? Mu by'ukuri nta tandukaniro rinini ririho. Pepitas ni inyama y'icyatsi kibisi ikomoka ku gukuraho uruhu rwera hejuru y'imbuto z'ibihaza. Amwe mu moko y'ibihaza na yo atanga imbuto zidafite uruhu, ari na zo zitwa pepitas.
Mu mateka, abantu bo mu bihugu nka Megizike bamaze imyaka irenga 7.500 bakoresha imbuto z'ibihwagari mu biribwa no mu buvuzi. Impamvu ni uko izi mbuto zifite intungamubiri nyinshi. Zikungahaye cyane cyane ku binure bidafite ibinure, omega-3, n'imyunyungugu nka manyeziyumu .
Akamaro gatangaje k'imbuto z'ibihaza ku buzima
Imbuto z'ibihaza ni ifunguro ryinshi ririmo poroteyine, ibinure byiza, vitamine, n'imyunyu ngugu. Bishobora kandi gufasha kugabanya ibyago byo kurwara indwara zidakira nka kanseri. Reka turebere hamwe inyungu nyamukuru.
1. Bigabanya ububyimbirwe mu mubiri
Imbuto z'ibihaza zikungahaye ku bintu birwanya indwara. Muri make, zirinda uturemangingo tw'umubiri wacu indwara kandi zikagabanya ububyimbirwe butari ngombwa mu mubiri. Iyo uziriye hamwe n'uruhu, iyi nyungu irushaho kuba nyinshi kuko zikungahaye kuri fibre. Ibi ni ingenzi cyane mu kwirinda indwara zidakira nka diyabete n'indwara z'umutima.
2. Imiterere yo kurwanya kanseri
Ubushakashatsi bumwe na bumwe bwakozwe muri laboratwari bwagaragaje ko imbuto z'ibihaza zishobora guhagarika gukura kw'uturemangingo twa kanseri y'ibere na prostate. Byagaragaye kandi ko zishobora gutuma uturemangingo twa kanseri dupfa (uburyo bwitwa `apoptosis`). Ibi bikekwa ko biterwa n'urugero rwinshi rw'uturemangingo turi muri izi mbuto. Ariko, hakenewe ubushakashatsi bwimbitse ku bantu.
3. Ni ingirakamaro ku buzima bwa prostate ku bagabo
Abagabo benshi bagira prostate yiyongera (benign prostatic hyperplasia, cyangwa BPH) uko bagenda bakura. Ibi bishobora gutera ibimenyetso nko kwihagarika kenshi no kunanirwa kwihagarika. Imiti imwe n'imwe yo mu Burengerazuba bw'Isi ishobora gutera ingaruka mbi ku mibonano mpuzabitsina. Ariko, ubushakashatsi bwagaragaje ko gufata miligarama 500 z'imbuto z'ibihwagari kabiri ku munsi bishobora kugabanya ibimenyetso bya BPH no kunoza ubuzima.
4. Irinda ubuzima bw'umutima
Imbuto z'ibihaza zikungahaye kuri manyeziyumu . Ibi bifasha mu kugenzura umuvuduko w'amaraso. Byagaragaye ko kurya indyo ikungahaye kuri manyeziyumu bigabanya ibyago byo gucika intege no gupfa bitewe n'indwara z'umutima. Nanone, antioxydants ziri muri izi mbuto zongera urugero rwa nitric oxide mu mubiri wacu. Iyi molekile ifasha mu gutuma imiyoboro y'amaraso yacu ihora yoroshye kandi ifite ubuzima bwiza, no kubungabunga amaraso atembera neza.
5. Bituma umuntu aruhuka neza
Kurya imbuto nke z'ibihaza mbere yo kuryama bishobora kugufasha gusinzira neza nijoro. Imbuto z'ibihaza zirimo aside amine tryptophan itera ibitotsi. Zirimo kandi imyunyungugu nka zinc, umuringa, na selenium, bishobora gufasha kunoza igihe n'ubwiza bw'ibitotsi byawe.
Icy'ingenzi kurushaho, manyeziyumu iri muri iki kiribwa ifasha kugabanya imihangayiko n'ihungabana, ari nabyo bintu by'ingenzi bitera kubura ibitotsi.
6. Bishobora kongera umubare w'intanga ngore
Mu bushakashatsi bwakozwe hakoreshejwe imbeba zari zatakaje ubushobozi bwo gukora intanga kubera imiti ya chimiotherapie, imbuto z'ibihwagari zasubije umusaruro w'intanga ku rugero runaka. Hakenewe ubushakashatsi bwinshi kugira ngo hamenyekane uko ibi bigira ingaruka ku bantu.
Ni iyihe ntungamubiri ifite imbuto z'ibihaza?
Imbuto z'ibihaza ni isoko y'intungamubiri. Dore intungamubiri ku biyiko bibiri (agarama 1 cyangwa 28).
| Igice cy'intungamubiri | Ingano |
|---|---|
| Kalori | 126 |
| Poroteyine | garama 5.3 |
| Ibinure | Garama 5.5 (inyinshi muri zo ni ibinure byiza) |
| Karubohidrati | garama 15.3 |
| Fibre | Garama 5.2 (hamwe n'igishishwa) |
Byongeye kandi, ni isoko nziza y'imyunyu ngugu y'ingenzi nka fosifore, potasiyumu, manyeziyumu, kalisiyumu, icyuma na zinki. Ariko, ibuka ko ingano ya fibre iri muri pepitas zitose ari nke cyane, kuko fibre nyinshi ziba ziri mu ruhu.
Ni gute warya imbuto z'ibihaza? Ni ubuhe buryo bwiza?
Kura imbuto mu gihaza hanyuma uzikaraba neza kugira ngo ukureho uduce twose dufata. Hanyuma ushobora kuzirya ari mbisi, cyangwa ushobora kuziteka mu ifuru ifite ubushyuhe bwa 300°F (150°C) hamwe n'amavuta ya elayo make mu gihe cy'iminota 30-40. Kuziteka byoroshye kuzigogora, byongera urugero rwa antioxidant, kandi byongera uburyohe.
Uburyo bwiza cyane
Imbuto z'ibihaza zirimo imiti yitwa aside phytic . Ibi bibuza umubiri kwinjiza imyunyu ngugu nka feri na zinc mu biribwa turya. Bityo rero uburyo bwiza bwo kugabanya iyi aside phytic ni ukwinika cyangwa kumera imbuto mbere yo kuzirya.
- Gutogosha: Oza imbuto neza, uzishyire mu gikombe, hanyuma wongeremo amazi kugeza igihe imbuto zipfundikiye. (Ingano y'amazi igomba kuba inshuro 2-3 z'ingano y'imbuto). Reka zitogoshe ku bushyuhe bw'icyumba mu gihe cy'isaha 1-4. Hanyuma usuke amazi hanyuma uyarye ari mabi cyangwa akaranze.
- Kugira ngo imbuto zimere: Nyuma yo kuzijugunya nk'uko byavuzwe haruguru, suka amazi hanyuma wongere ushyiremo amazi meza hanyuma uyarekere amasaha 8-12. Iyo uruhu rw'imbuto rubyimbye kandi rugasa n'aho rugiye kumera, suka amazi hanyuma uyakoreshe.
Ushobora gukoresha imbuto zateguwe muri ubu buryo mu masalade, isupu, yawurute, cyangwa nk'utuntu two kurya gusa.
Hari ingaruka mbi? Ibintu ugomba kumenya
Imbuto z'ibihaza muri rusange ntiziba ziteje akaga, ariko hari ibintu bimwe na bimwe ugomba kumenya.
- Allergie:Ubwivumbure ku mbuto z'ibihaza ni gake cyane, ariko si ko bibaho. Niba ubonye ibimenyetso nko kuribwa, kubyimba, kuruka, cyangwa guhumeka nabi mu kanwa cyangwa mu muhogo, shaka ubufasha bwa muganga vuba.
- Imikoreshereze y'imiti: Imbuto z'ibihaza zikungahaye kuri vitamine K, omega-3, na manyeziyumu. Ibi bishobora kugira ingaruka ku muvuduko w'amaraso no kuvura amaraso. Niba ufata imiti igabanya amaraso (urugero: Warfarin), imiti igabanya umuvuduko w'amaraso, cyangwa imiti igabanya amaraso, banza uganire na muganga wawe mbere yo kongeramo imbuto z'ibihaza mu mirire yawe buri gihe.
- Kubabara mu nda: Ibi biraryoshye kandi bishobora gutuma ushaka kurya byinshi icyarimwe. Ariko, kubera ko birimo fibre nyinshi, kurya byinshi icyarimwe bishobora gutera ububabare mu gifu, kubyimba inda, cyangwa impiswi. Rero menya neza ko urya ingano isabwa ku munsi (nk'ikiyiko kimwe cyangwa bibiri).
Ubutumwa bwo kujyana mu rugo
- Imbuto z'ibihaza si ikintu cyo guta gusa, ni ibiryo by'inyongera birimo intungamubiri nka omega-3, manyeziyumu na zinc.
- Ni ingirakamaro cyane ku buzima bw'umutima, kugabanya umuvuduko ukabije w'amaraso, gusinzira neza, no ku buzima bwa prostate.
- Kuyishyira mu mazi cyangwa kuyibyaza umusaruro mbere yo kuyirya bishobora gufasha umubiri kwinjiza neza intungamubiri zayo.
- Kubera ko ibi bifite karori nyinshi, birahagije kurya bike, nko kurya igice gito cy'umugati, ku munsi.
- Niba ufata imiti y’indwara idakira (cyane cyane imiti igabanya amaraso cyangwa umuvuduko ukabije w’amaraso), banza ubaze muganga wawe mbere yo kuyishyira mu mirire yawe buri gihe.
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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.