Ukunda kurya inkeri? Reka twige ku byiza byihishe by'iyi mbuto ku buzima! (Ibyiza by'inkeri ku buzima)

Iyo ugiye mu iduka ricuruza imigati cyangwa supermarket, ugomba kuba warabonye inkeri nziza zitukura zigaragara. Twese dukunda ubwiza bwazo, impumuro yazo, n'uburyohe bwazo. Kongeramo inkeri nke ku kintu icyo ari cyo cyose, nka yawurute, salade, cyangwa deseri, bihindura uburyohe n'isura. Ariko se uzi neza uburyo iyi mbuto nziza kandi iryoshye ibereye imibiri yacu? Uyu munsi, reka tuvuge ku byiza bikomeye ku buzima byihishe muri iyi mbuto nto itukura.

Mu by'ukuri, sitrobere ni iki?

Abantu benshi batekereza ko inkeri ari "imbuto." Ariko igitangaje ni uko mu bimera, inkeri si imbuto cyangwa imbuto. Ni indabyo nini z'ikimera mu muryango w'indabyo. Ariko inkeri ni imwe mu mbuto zikunzwe kandi ziryoshye cyane ku isi.

Igishimishije ni uko inkeri ari imbuto zidatera isukari mu maraso . Muri make, zifite igipimo kiri hasi cya glycemic. Ibi bivuze ko n'umuntu urwaye diyabete cyangwa umuntu ugerageza kugenzura igipimo cy'isukari mu maraso ye ashobora kurya inkeri nta bwoba.

Ni izihe mpamvu zituma inkeri ari nziza ku mubiri?

Imbuto z'inkeri ni ifunguro ryinshi ririmo vitamine, fibre, na antioxydants. Ziri mu bwoko bwa antioxydants zikomeye zitwa polyphenols . Nta sodium, ibinure cyangwa cholesterol zirimo.

Tekereza gato, niba uriye inkeri umunani, uzabona vitamine C nyinshi kurusha iyo ubona mu icunga. Byongeye kandi,

• Manyeziyumu
• Potasiyumu
• Kalisiyumu
• Folate
• Icyuma

Imbuto z'inkeri zitanga kandi imyunyu ngugu y'ingenzi ku mibiri yacu.

Akamaro gatangaje k'inkeri ku buzima

Inkeri si imbuto nziza gusa, ahubwo zifite akamaro kenshi ku buzima bwacu.

Birinda ubuzima bw'umutima

Twese duhangayikishijwe na cholesterol. Ibinyabutabire biri mu bisindisha bishobora kugabanya triglycerides, ubwoko bw'ibinure mu maraso yacu. Bishobora kandi kugabanya cholesterol ya LDL, twita "cholesterol mbi."Binafasha kugabanya umuvuduko w'amaraso. Kubwibyo, kurya inkeri bishobora kugabanya ibyago byo kurwara indwara z'umutima.

Binoza ubushobozi bwo kumva insuline

Polyphenols ziri mu bisindisha zishobora kunoza uburyo uturemangingo tw’umubiri wacu twitabira insuline. Ibyo bivuze ko bifasha mu kugenzura urugero rw’isukari mu maraso. Ibisindisha ntizigabanya isukari mu maraso gusa, ahubwo zinafasha mu gutunganya ubundi bwoko bw’isukari turya.

Itanga uburinzi ku ruhu

Imiterere y’inkeri irwanya ububyimbirwe ishobora gufasha mu gukumira kwangirika k’uruhu. Ubushakashatsi buto bwagaragaje ko inkeri zifite ubushobozi bwo kurinda uruhu, cyane cyane imirasire ya UV ituruka ku zuba.

Binoza imikorere y'ubwonko no kwibuka

Ubushakashatsi bw’igihe kirekire bwagaragaje ko abantu bakunze kurya imbuto zikungahaye kuri antioxydants nka sitroberi na blueberries bagira igipimo gito cyo gutekereza no kwibuka uko umuntu agenda akura. Binagabanya ibyago byo kurwara indwara nka Alzheimer.

Bishobora kugabanya ibyago byo kurwara kanseri

Hari ibimenyetso bigaragaza ko zimwe mu antioxydants ziri mu nsorori zishobora kugabanya ikura ry'uturemangingo twa kanseri. Tuzi ko abantu barya indyo ikungahaye ku mbuto n'imboga bafite ibyago bike byo kurwara kanseri. Insorori zigira uruhare runini muri ibi.

Witondere ubwivumbure bw'ibikomoka kuri sitroberi.

Nubwo inkeri ari imbuto zitekanye ku bantu benshi, hari abantu bamwe bashobora kugira ubwivumbure kuri zo. Abantu bafite ubwivumbure ku mbuto z’ibiti bya birch bakunze kugira ibimenyetso by’ubwivumbure nyuma yo kurya inkeri.

Ibimenyetso bisanzwe by’ubwivumbure:

• Kubyimba no gushyuha kw'iminwa, umunwa, ururimi, cyangwa umuhogo
• Uruhu rushyushye cyangwa uburyaryate
• Kubabara mu nda, kuruka, cyangwa impiswi

Niba ubonye ibi bimenyetso nyuma yo kurya inkeri, ni byiza guhita ubonana na muganga wawe kugira ngo akugire inama.

Ni gute wahitamo kandi ukabika inkeri nziza?

Kugira ngo ubone ubwiza bwiza, ugomba kumenya uburyo bwo guhitamo imboga nziza.

Amahitamo:

• Hitamo imbuto zitukura cyane, zirabagirana kandi zeze neza .
• Irinde imbuto z'icyatsi kibisi kandi zijimye, kuko inkeri zitazamera nyuma yo gukurwa ku giti.
• Imbuto zigomba kuba zikomeye iyo uzitoraguye. Ntugatore imbuto zoroshye cyangwa zirimo amazi.

Ububiko:

• Ukimara kuzana inkeri mu rugo, zoge neza mu mazi atemba.
• Kumutsa neza ukoresheje igitambaro gisukuye.
• Kuraho igiti cy'imbuto, ugishyire mu kintu gifunze neza, hanyuma ugishyire muri firigo. Gushyira igitambaro cy'impapuro munsi y'ikintu bizatwara ubushuhe bwose burenze urugero, bigatuma kimara igihe kirekire.
• Niba hari ibice byangiritse cyangwa byangiritse, bikate ubibike. Bishobora kubikwa muri firigo mu gihe cy'icyumweru kimwe muri ubu buryo.