Epinari: Ubumaji butanga inyungu zitangaje ku buzima bwawe! (Ibyiza by'Epinari ku buzima)

Twese tuzi ko epinari ari ikintu gihora ku meza yacu. Tuyirya nk'isarade, cyangwa itekeshejwe amata, cyangwa yongewemo isupu y'inkeri. Ariko se uzi imitungo myinshi y'agaciro ihishe muri iyi mboga isanzwe ku mubiri wacu? Uyu munsi, reka tuvuge kuri ubu bumaji bw'icyatsi, ni ukuvuga epinari.

Iyi epinari yitwa iki?

Mu magambo make, epinari ni ubwoko bw'icyatsi kibisi gishobora guhingwa umwaka wose. Hari ubwoko bw'epinari bufite amababi yoroshye, ndetse n'epinari y'icyatsi kibisi cyijimye tubona mu iduka.

Ushobora kuba warigeze kumva "Epinari ntoya." Ntabwo ari ubwoko butandukanye. Ni izina ryitwa amababi mato, yoroshye asarurwa igihe ikimera cya epinari kikiri gito, kiri hagati y'iminsi 15-35. Aroroshye cyane kandi afite uburyohe buryoshye gato. Bityo rero ni meza ku bintu nka salade. Ariko ibuka ko epinari ntoya n'epinari ntoya byombi bifite intungamubiri zimwe.

Akamaro gatangaje k'imitsima ku mubiri wacu

Epinari ni ifunguro ry’ingirakamaro cyane ririmo vitamine n’imyunyungugu. Reka turebere hamwe akamaro kayo k’ingenzi.

Bifasha mu kugenzura umuvuduko w'amaraso

Epinari ikungahaye kuri potasiyumu, umubiri wacu ukeneye cyane. Kurya ibiryo bikungahaye kuri potasiyumu bishobora gufasha mu kugabanya umuvuduko w'amaraso .

Ku maso abiri mazima

Epinari ni isoko ikomeye ya lutein irwanya antioxydant. Iyi lutein ifasha mu kurinda amaso indwara z'amaso ziterwa no gusaza, nka cataract na macular degeneration. Tekereza nk'igikingira kirinda amaso imirasire mibi.

Imikorere y'ubwonko n'ubwibuke

Ubushakashatsi bwagaragaje ko iyi ntungamubiri yitwa lutein idafasha gusa mu buzima bw'amaso, ahubwo inafasha mu mikorere y'ubwonko no kwibuka .

Uturemangingo tw'amagufwa dukomeye

Vitamine K ni ingenzi cyane kugira ngo amagufwa yacu akomeze gukomera. Iyo uriye igikombe kimwe cya epinari, ushobora kubona byoroshye ingano ya vitamine K isabwa buri munsi.

Uruhu rwiza kandi rufite ubuzima bwiza

Vitamine A ni ingenzi cyane mu gutuma uruhu rwawe rugumana ubuzima bwiza kandi rukeye. Epinari ikungahaye kuri iyi vitamine. Ntabwo ikomeza gusa kugira ubushuhe, ahubwo inafasha mu kurinda indwara z'uruhu.

Kugabanya amaraso atakaza (anemia)

Ikibazo abantu benshi bagira ni ukumva bananiwe kandi bananiwe. Impamvu imwe ishobora kuba ibura ry'ubutare. Epinari ni ibiryo bikungahaye kuri ubutare. Ubutare bufasha mu gukora hemoglobin mu mubiri wacu. Iyi hemoglobin ni yo itwara ogisijeni iva mu bihaha ikayijyana mu mubiri wose. Bityo rero, kurya epinari bishobora kugabanya umunaniro uterwa no kubura ubutare .

Itondere ibi bintu mugihe urya epinari.

Nubwo epinari yaba ifite akamaro kangana iki, hari ibintu bimwe na bimwe tugomba kwitondera.

Epinari kandi ikungahaye kuri fibre. Kurya byinshi icyarimwe bishobora gutera ububabare nko kubyimba no kubabara mu gifu kuri bamwe.

Ingaruka mbi za epinari n'uburyo bwo kwirinda

Kimwe n'izindi mboga z'amababi, epinari rimwe na rimwe ishobora kuba irimo bagiteri nka E. coli, zishobora gutera ibimenyetso nko gucibwamo, kuruka no kuribwa mu nda.

Uburyo bwiza bwo kwirinda ibi ni uguteka epinari neza. Ubushyuhe bwica mikorobe. Niba ukoresha epinari mbisi, nko muri salade, ntukibagirwe kuyimesa neza mu mazi atemba no kuyisukura mbere yo kuyirya .

Ni gute washyira epinari mu biribwa kugira ngo bigire uburyohe bwiza?

Hari uburyo bwinshi bwo kurya epinari. Dore ibitekerezo bike:

• Uburyo bwacu: Teka salade iryoshye ya epinari. Cyangwa uyiteke nk'umufa w'amata. Ushobora kandi kongeramo epinari ku iherezo mugihe utegura umufa w'inkongoro cyangwa ibirayi.
• Ku bana: Shyira epinari zaciwe neza muri microwave, amavuta ya elayo make, na foromaje. Abana barabyishimira cyane.
• Smoothie: Tegura smoothie iryoshye uvanga amababi mashya ya epinari n'imbuto nka inanasi, imineke, cyangwa sitroberi. Nubwo ifite ibara ry'icyatsi kibisi, uburyohe bwayo buratangaje.
• Salade: Teka salade iryoshye wongeyeho amababi mashya ya epinari, inyanya, ibitunguru, na foromaje ya feta.

Bishya cyangwa bikonje? (Bishya cyangwa bikonje)

Abantu benshi batekereza ko ibishya ari byo byiza. Ariko iyo bigeze ku bijumba bya epinari, epinari ikonje cyangwa ifunze ifite intungamubiri zingana cyane n'iza epinari nshya. Hari igihe ihendutse. Kandi biroroshye kubikwa igihe kirekire.

Ni gute wabika neza epinari?

Mu gihe uguze epinari nshya, hitamo izifite icyatsi kibisi kandi zidafite amababi y'umuhondo cyangwa yangiritse.

Umaze kubigeza mu rugo, kura amababi ya epinari mu ishashi ya pulasitiki, uyashyire mu kintu gifunze neza kirimo amatafari y'impapuro, hanyuma uyabike mu gasanduku k'impapuro gashyushye kari muri firigo yawe. Amatafari y'impapuro azafata ubushuhe bwose burenze urugero, bifashe epinari kugumana ishya mu gihe cy'iminsi mike.

Icy'ingenzi kurushaho: Mu gihe ubibika muri firigo, bishyira ukwabyo ku bintu nk'inyama mbisi, amafi n'inkoko.