Igihaza si imboga gusa! Reka twige ku byiza bitangaje by'igihaza ku buzima.

Ibipunga ni ikintu cy'ingenzi mu ngo zacu no mu gikoni, si byo se? Nta kintu kimeze nk'ibipunga guteka ibiryo biryoshye cyangwa kurya hamwe na pudding y'umuceri. Ariko se wari uzi ko, uretse ibi biryo biryoshye, ibipunga ni ibiryo by'inyongera bitanga inyungu zitangaje ku buzima bwacu? Uyu munsi, reka tuvuge ku mabanga atangaje y'ubuzima yihishe muri ibi bipunga bisanzwe.

Mbere na mbere, ikirungo cy'umuhondo ni iki?

Mu magambo make, igihaza ni kimwe mu bigize umuryango wa Cucurbitaceae, urimo imboga nka concombre, amahumyo, n'amashu. Nubwo abantu benshi bafata igihaza nk'imboga, mu buryo bwa siyansi, igihaza ni imbuto kuko gikura mu gice cy'indabyo gifite imbuto. Ariko, kubera ko tugikoresha nk'imboga mu guteka, si ikintu cyo gutekerezaho.

Ibihumyo ntabwo biryoshye gusa, ahubwo imbuto zabyo nazo zifite intungamubiri nyinshi. Ibihumyo byo mu macupa tugura mu iduka bifite inyungu nyinshi nk'iz'ibihumyo bishya. Bityo rero, biroroshye cyane kubona inyungu z'ibihumyo umwaka wose.

Ni izihe nyungu zikomeye z'igihaza ku mubiri wacu?

Noneho reka turebe igice cy'ingenzi: ni izihe nyungu zo kurya ibihaza ku mubiri wacu?

Ku ruhu rwiza kandi rufite ubuzima bwiza

Impumuro ni inshuti ikomeye yo gutuma uruhu rwawe ruhora rufite ubuzima bwiza kandi rukeye. Vitamine C, imyunyungugu, na karotenoide biri mu mpumuro biha uruhu ubushuhe n'intungamubiri rukeneye.

By’umwihariko, beta-carotene, antioxydant ikomeye ituma ibihwagari biba ibara ryabyo ry’umuhondo, ifasha kugabanya kwangirika kw'izuba n'ibyago byo kurwara kanseri y'uruhu. Inafasha kandi kugabanya gusaza.

Koroshya amaso yawe.

"Kurya ibihwagari bitera amaso yawe gukeye" ni inkuru twumvise kuva mu bwana bwacu. Ni ukuri. Beta-carotene iri mu bihwagari ihinduka vitamine A mu mibiri yacu. Iyi vitamine A ni ingenzi ku mikorere myiza y'amaso yacu. Ni ingenzi cyane cyane ku kureba nijoro no ku buzima bw'imboni.

Ni byiza ku buzima bw'umutima

Impumuro y'ibihwagari iri ku isonga mu biribwa bifasha umutima wawe kugira ubuzima bwiza. Imyunyungugu iri mu impumuro y'ibihwagari , nka potasiyumu, manyeziyumu na kalisiyumu , ifasha mu kugena uko umutima wawe utera no kugenzura umuvuduko w'amaraso.

Byongeye kandi, fibre iri mu bijumba bifasha kugabanya urugero rwa cholesterol mbi mu maraso.

Ubudahangarwa bw'umubiri buri ku rwego rwo hejuru

Ese urwara kenshi? Icyo gihe ugomba kongeramo ibihaza mu mirire yawe. Kuko ibihaza birimo intungamubiri nyinshi nka Vitamine A, C, E, Zinc, na Iron, zikenewe kugira ngo zikomeze ubudahangarwa bw'umubiri wacu. Kubwibyo, ibihaza bifasha mu kurinda indwara zitandukanye no gukira vuba iyo habayeho ubwandu.

Gumarira ubuzima bwiza bw'amara

Igihumyo kandi ni ifunguro ry'ingirakamaro cyane ku buryo bw'igogora ryacu. Fibre irimo irinda impatwe kandi yoroshya igogora. Nanone, bimwe mu bigize igihumyo bifasha gukura bagiteri nziza mu mara yacu no kugenzura bagiteri mbi. By'umwihariko, aside amine cucurbitin iboneka mu mbuto z'igihumyo bivugwa ko ifasha mu gukumira inzoka.

Bifasha kugabanya ibiro

Imboga ni ifunguro ryiza ku muntu ugerageza kugabanya ibiro. Imboga ifite karori nke kandi irimo fibre nyinshi. Kubera ko irimo fibre nyinshi, ituma wumva uhaze ndetse no nyuma yo kurya bike. Ibi bifasha kugenzura ubushake bwawe bwo kurya no kugenzura ibiro byawe.

Akamaro k'intungamubiri k'igihaza ni akahe?

Reka turebe agaciro k'intungamubiri gasanzwe k'igikombe kimwe (garama 245) cy'ibihwagari byatetse.

Itondere ibi bintu mugihe urya ibihaza

Nubwo ibihaza ari ibiryo byiza cyane, hari ibintu bike ugomba kwitondera.

• Itondere isukari n'amavuta: Ibiryo bitetse nka pumpkin pie, pumpkin rolls, n'ibindi binyobwa akenshi biba bifite isukari n'amavuta menshi. Rero irinde kubirya kenshi. Ni byiza guteka pumpkin mu rugo irimo isukari nke.
• Igipimo cya Potasiyumu: Ibihumyo bifite potasiyumu nyinshi. Iki si ikibazo ku muntu muzima, kandi mu by'ukuri ni ingirakamaro. Ariko, abantu barwaye impyiko cyangwa abafata imiti igira ingaruka ku mikorere y'impyiko bagomba kuvugana na muganga mbere yo kurya ibiryo byinshi birimo potasiyumu nk'ibihumyo. Kuko iyo impyiko zidashoboye gukuramo potasiyumu neza, igipimo cya potasiyumu mu maraso gishobora kwiyongera cyane. Ibi tubyita `(Hyperkalemia)`.

Uburyo bwiza bwo gushyiramo ibihaza mu ndyo yawe

Ntugakomeze kurya ibiryo by'ibihaza gusa. Ushobora kongeramo ibihaza mu mafunguro yawe mu buryo butandukanye.

• Isupu y'ibihaza: Teka isupu iryoshye y'ibihaza wongeyemo amata y'ibihaza.
• Smoothies: Tegura smoothie iryoshye uteka igihaza ukagisya, uvanga n'igitoki na yawurute.
• Salade: Nubwo yaba ari mbisi, igihaza gishobora gukatwa neza hanyuma kigashyirwa muri salade. Ariko ntukibagirwe kugikaraba no kugisukura neza.
• Bitetse: Ushobora kandi kubikatamo uduce duto, ukabiteka ukoresheje amavuta ya elayo make, umunyu, na puwavuro, hanyuma ukarya.