Ibyiza byihishe by'imbuto z'ibihwagari ku buzima

Twese twabonye ibihwagari by'izuba bitangiye kurabya, sibyo? Ni nko kureba izuba. Ariko se wari uzi ko imbuto nto zikurira muri iyo ndabyo nziza, imbuto z'ibihwagari, ari ibiryo byiza cyane bifite akamaro gatangaje ku buzima. Ibi bishobora kuribwa nk'ifunguro ryoroshye cyangwa byongewe ku mafunguro yacu. None rero uyu munsi, reka tuvuge ku byiza bikomeye byihishe muri izi mbuto nto.

Kuki imbuto z'ibihwagari ari nziza ku mibiri yacu?

Mu magambo make, imbuto z'ibihwagari ni isoko y'intungamubiri. Vitamine, imyunyungugu n'ibinure byiza birimo bishobora gufasha kugabanya ibyago byo kurwara indwara zikomeye nk'umuvuduko ukabije w'amaraso n'indwara z'umutima. Reka turebere hamwe ibyiza byazo by'ingenzi.

1. Bigabanya ububyimbirwe mu mubiri

Ni ububyimbirwe buto butazwi bugaragara mu mibiri yacu butuma habaho indwara zikomeye nka diyabete n'indwara z'umutima. Tekereza umubiri wawe urimo gushya nk'umuriro muto ahantu hatandukanye. Ibyo ni byo ububyimbirwe busobanura.

Imbuto z'ibihwagari zikungahaye ku bintu bikomeye birwanya ububyimbirwe nka vitamine E na flavonoids , bifasha kugabanya ububyimbirwe mu mubiri. Ubushakashatsi bumwe bwagaragaje ko abantu barya imbuto z'ibihwagari nk'imbuto z'ibihwagari inshuro eshanu cyangwa zirenga mu cyumweru baba bafite ibimenyetso bike by'ububyimbirwe mu mibiri yabo.

2. Inshuti magara mu mutima

Kugira ngo imitima yacu ikomeze kugira ubuzima bwiza, tugomba kwitondera cyane ubwoko bw'ibinure dukoresha. Imbuto z'ibihwagari zirimo ibinure "byiza" bifitiye akamaro umutima. By'umwihariko, ibinure byinshi bitagira ibinure n'ibinure byinshi bitagira ibinure .

Kubwibyo, kongera imbuto z'ibihwagari mu ndyo yawe buri gihe bishobora kugabanya ibyago byo kurwara indwara z'umutima n'imitsi, cholesterol nyinshi, n'umuvuduko ukabije w'amaraso.

3. Ikomeza ubudahangarwa bw'umubiri

Kugira ngo twirinde indwara, tugomba kugira ubudahangarwa bw'umubiri bwiza. Imbuto z'ibihwagari ni ibiryo bitanga imbaraga nyazo. Kubera ko zirimo zinc na selenium, intungamubiri ebyiri z'ingenzi ku budahangarwa bwacu.

• Zinc: Zinc ni ingenzi mu kubaka no kubungabunga uturemangingo tw’ubudahangarwa bw’umubiri wacu.
• Selenium: Ibi bigabanya kandi ububyimbirwe mu mubiri, bifasha kurwanya indwara zandura, kandi byongera ubudahangarwa bw'umubiri.

Niba rero ukunze kurwara ibicurane n'inkorora, ni byiza kongeramo imbuto z'ibihwagari mu mirire yawe.

4. Itanga imbaraga nziza ku mubiri

Ni nde udashaka gukora umunsi wose ntananirwe kandi afite imbaraga nziza? Poroteyine nyinshi ziri mu mbuto z'izuba zifasha mu guha umubiri imbaraga. Si ibyo gusa, ahubwo zirimo n'intungamubiri yitwa Vitamine B1 , ari yo thiamine .

Iyi vitamine B1 ifasha guhindura ibiryo mo ingufu. Nanone, selenium twavuze mbere irushaho kunoza urujya n'uruza rw'amaraso kandi igafasha gutwara ogisijeni mu bice byose by'umubiri. Ibi bigabanya umunaniro kandi bigatuma wumva uruhutse.

Ingano y'imirire y'imbuto z'ibihwagari imeze ite?

Reka turebere hamwe agaciro k'intungamubiri k'izi mbuto nto mu mbonerahamwe. Wibuke ko ibi ari byo biri mu gikombe (¼ cy'igikombe) cy'imbuto z'izuba zumye, zidafite umunyu wongewemo.

Hari abantu barya imbuto bazikuramo hanyuma bazishyira mu kanwa, ibyo bikabafasha kugenzura ibyo barya. Ariko, imbuto zigurishwa mu maduka zikiri mu gishishwa akenshi ziba zongewemo umunyu mwinshi . Niba ukunda umunyu cyane, ni byiza guhitamo imbuto zanditseho "zidafite umunyu," bivuze ko zidafite umunyu.

Ni gute twongera ibi mu biribwa?

Ibi biroroshye cyane. Imbuto z'ibihwagari zishobora kuribwa ari mbisi cyangwa zikaranze. Niba hari igishishwa inyuma, gabanya buhoro igishishwa ukoresheje amenyo yawe hanyuma urye imbere. Si byiza kurya igishishwa, kigomba gukurwaho.

Si ibyo gusa, ushobora no kubyongera mu mirire yawe ya buri munsi. Dore ibitekerezo bimwe na bimwe:

• Sukaho bimwe hejuru ya salade urimo gukora.
• Gerageza wongereho gato kuri gotukola sambol cyangwa kathurumurunga mallum , biraryoshye.
• Bivange n'ingano zawe za mu gitondo.
• Menya neza ko ubyongeyeho mugihe ukora ikintu nk'inzira yo kuvanga .
• Niba urimo gukora ibintu nka burger z'imboga , zishyire mu mvange.
• Shyiraho amavuta hejuru mu gihe utegura ibikomoka ku migati nka keke n'amatapi.
• Koresha amavuta y'ubunyobwa ndetse n'amavuta y'izuba .

Niba uhangayikishijwe n'ubuzima bwawe, kongeramo ikintu gito nk'iki mu mirire yawe bishobora kugira ingaruka zikomeye. Ariko ibuka ko niba ufite indwara runaka, ni byiza kuvugana na muganga wawe mbere yo kongeramo ikintu gishya nk'iki mu mirire yawe.