Twese tuzi ko imbuto ari nziza cyane ku mubiri. Kuva mu bwana bwacu, ba nyina bagiye badushishikariza kurya imbuto. Imvugo ngo “Kurya imbuto nyuma yo kurya” ni ikintu dukunze kumva mu ngo zacu. Mu by’ukuri, imbuto ni ingenzi kugira ngo tugire ubuzima bwiza. Imbuto zishobora kuturinda indwara nyinshi. Ariko hari abantu bafite ikibazo… Imbuto nazo zirimo isukari, none se kurya imbuto nyinshi ni bibi ku mubiri? Reka tumenye byinshi kuri ibi uyu munsi.
Ese kurya imbuto nyinshi ni ikibazo koko?
Mu magambo make, yego, kurya byinshi cyane si byiza. Ariko ukuri ni uko ari gake cyane ko umuntu usanzwe urya imbuto "zirenze urugero". Mu by'ukuri, abantu benshi ntibarya imbuto zisabwa ku munsi. Abaganga basaba abantu bakuru kurya nibura igikombe 1 ½ cy'imbuto ku munsi.
Ariko, hari abantu bamwe bakurikiza indyo y’ “imbuto gusa”. Ibyo bivuze kurya imbuto gusa mu gitondo, saa sita, nimugoroba, no mu ifunguro ryose. Ibi ntabwo ari byiza na gato . Nubikora, uzabura izindi ntungamubiri umubiri wawe ukeneye, nka poroteyine, ibinure , vitamine B12 , kalisiyumu, na vitamine D. Niyo mpamvu abahanga bavuga ko ari byiza gukora 25% - 30% by’indyo yawe ya buri munsi ukoresheje imbuto.
Ushobora kuba utekereza uti “None se, ntitwagombye guhangayikishwa n’isukari iri mu mbuto?” Mu by’ukuri, ntitwagombye guhangayikishwa n’isukari karemano iri mu mbuto, ahubwo twagombye guhangayikishwa n’isukari “yongewemo” yongerwa ku biribwa byatunganyijwe nk’ibinyobwa bidasembuye, ibisuguti, na keke. Kubera ko imbuto zifite fibre nyinshi, iyo sukari inyurwa buhoro buhoro n’imibiri yacu.
Ariko, niba ufite ikibazo nk'indwara ya diyabete cyangwa ugerageza kugenzura ibiro byawe, kurya imbuto nyinshi icyarimwe rimwe na rimwe bishobora guteza ibibazo. Kubwibyo, ni byiza kubaza muganga wawe umubare w'imbuto zikwiriye ubuzima bwawe.
Agaciro nyakuri k'imbuto ni akahe?
Imbuto ni ifunguro ry'agaciro rifite ibinure bike na sodiyumu nkeya, kandi nta cholesterol irimo. Rinarimo intungamubiri nyinshi abantu benshi babura.
- Potasiyumu : Iyi ni yo yacuBifasha cyane mu kugenzura umuvuduko w'amaraso . Umuntu urya indyo ikungahaye ku mbuto n'imboga ashobora kugira icyo ageraho mu kugenzura umuvuduko ukabije w'amaraso kimwe no gufata imiti.
- Fibre: Iyi ni yo mbuto nziza cyane. Fibre igabanya urugero rwa cholesterol mu maraso, ikagabanya ibyago byo kurwara indwara z'umutima, kandi ikagenzura inzira y'igogora. Fibre ituma twumva duhaze, ibi bikadufasha kurya kenshi no kugenzura ibiro byacu. Icy'ingenzi kurushaho, fibre igabanya umuvuduko w'isukari mu maraso. Ibi birinda kwiyongera gutunguranye kw'isukari mu maraso.
- Vitamine C: Vitamine C ni ingenzi mu gukura no gusana ingingo z'umubiri, gukira ibikomere, gukomeza kugira amenyo n'ishinya bizima, no mu kwinjiza icyuma.
- Folate: Ushobora kuba uzi ko iyi ari "aside folike." Iyi ni ingenzi ku babyeyi batwite. Folate ifasha mu gukora uturemangingo dutukura tw'amaraso, ihindura poroteyine, kandi igasenya aside amine ishobora gutera indwara z'umutima.
Ushobora kumenya ubwiza bw'imbuto ukurikije ibara ryazo!
Niba utazi neza imbuto ugomba kurya, uburyo bworoshye ni uguhitamo imbuto zifite amabara menshi. Uko isahani yawe irushaho kuba nziza, niko irushaho kuba nziza mu ntungamubiri. Dushobora kubona igitekerezo cy'intungamubiri irimo dukurikije ibara ry'imbuto.
| Ibara ry'imbuto | Akamaro k'imirire n'ingero zayo |
|---|---|
| Ibara ritukura | Ikungahaye kuri vitamine A, C, potasiyumu, na antioxydants. Ingero: strawberries, cherries, pomegranate, pome zitukura, watermelon, imizabibu itukura. |
| Umuhondo n'umuhondo | Ikungahaye kuri vitamine A, C na potasiyumu. Ingero:Amacunga, imyembe, amapapayi, inanasi, amapera, pome z'umuhondo. |
| Ibara ry'umweru | Irimo potasiyumu nyinshi, ikaba ari nziza ku buzima bw'umutima. Ingero: imineke, amapera, nectarine z'umweru. |
| Icyatsi kibisi | Potasiyumu ikungahaye kuri vitamine K. Ibi bifasha mu kuvura amaraso, kureba no gukomera kw'amagufwa. Ingero: avoka, pome y'icyatsi, inzabibu z'icyatsi, kiwi, indimu. |
| Ubururu n'umuhengeri | Bifasha kwirinda kanseri, indwara z'umutima, kongera kwibuka, gusaza neza, no gufasha igogora. Ingero: imbuto z'umukara, blueberries, imizabibu y'umuhengeri, imizabibu y'imizabibu, plums. |
None se utekereza iki ku mitobe y'imbuto?
Dore igitekerezo abantu benshi bafite. Umutobe w'imbuto si ikintu cyiza cyasimbura imbuto zose. Ushobora gutungurwa no kumenya ko n'umutobe w'imbuto uvuga ko ari karemano 100% ushobora kuba ufite isukari nyinshi nk'ikinyobwa gifite isukari.
Kuki igice cy'imbuto ari cyiza kuruta umutobe?
Tekereza urimo kurya icunga. Urimo kurya fibre n'ibinure byose biri muri ryo. Ibyo bituma wumva uhaze mu gihe gito. Ariko kugira ngo ukore ikirahure cy'umutobe w'icunga, ukeneye nibura amacunga 3-4. Iyo ukoze uwo mutobe, fibre yose y'agaciro irakurwaho. Igisigaye ni isukari n'amazi.
Kubera ko zidafite fibre, isukari iri muri iyi mitobe y'imbuto yinjizwa vuba, kimwe n'isukari iri mu kinyobwa cyiza. Ibi bitera kwiyongera gutunguranye kw'isukari mu maraso.
Ibyo ni nako bigenda no ku mutobe ukorerwa mu rugo hakoreshejwe "Juicer". Ibyo kandi bikuraho fibre. Niba udakunda kurya imbuto, amahitamo meza ni ugukora smoothie ukoresheje "Blender". Muri ubwo buryo, ibice byose by'imbuto, harimo na fibre, biracyahari, bityo agaciro k'intungamubiri kaba kari hejuru.
Ubutumwa bwo kujyana mu rugo
- Gira akamenyero ko kurya imbuto zuzuye aho kurya umutobe w'imbuto. Ubwo ni bwo buryo bwiza cyane.
- Aho kurya imbuto zimwe buri munsi, jya urya imbuto z'amabara atandukanye . Muri ubwo buryo, uzabona intungamubiri zitandukanye.
- Niba unywa umutobe w'imbuto, gabanya. Ntugahore uwunywa wibwira ko ari ikinyobwa cyiza.
- Niba ufite diyabete, indwara y'impyiko, cyangwa ufite ibibazo by'ibiro, gana muganga wawe ku bwoko n'ingano y'imbuto zikubereye.
Imbuto, intungamubiri, isukari, ibiryo byiza, umutobe w'imbuto, vitamine, ubuzima bwiza
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