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Gukoresha umutobe w'amazi (Juicing) ni iki?
Mu magambo make, gukora umutobe ni ugufata imbuto nshya cyangwa imboga hanyuma ugakuramo umutobe wazo gusa. Kuri ibi, dukoresha imashini yitwa umutobe. Iyi mashini ikuramo fibre na pure mu mbuto/imboga hanyuma igasohora umutobe w'amazi gusa. Ibi si bishya. Abantu bagiye banyunyuza imbuto bakanywa umutobe muri ubu buryo kuva kera. Ariko mu isi ya none, byabaye ikintu gikomeye nk'uburyo bworoshye bwo kwinjiza intungamubiri vuba. Ariko tugomba kureba uko ibintu bimeze mu by'ukuri.Mu by'ukuri ni iki kiri mu kirahure cy'umutobe?
Agaciro k'imirire y'umutobe ukora gaterwa gusa n'imbuto n'imboga ukoresha. Nanone, niba uwukorera mu rugo cyangwa uwugura mu iduka nabyo bigira ingaruka kuri wo. Tekereza, ukanda amacunga 4-5 hanyuma ugakora ikirahure cy'umutobe. Ushobora kurya amacunga 4-5 yose icyarimwe? Biragoye, sibyo? Ariko umutobe woroshye kunywa. Ariko ikibaho hano ni uko isukari iri muri izo mbuto zose ijya mu mubiri wawe nta mbogamizi . Kubera ko ibice bya fibre bivanyweho, isukari yinjizwa vuba. Reka turebe amakuru y'imirire y'ubwoko butandukanye bw'umutobe (kuri buri kirahure - hafi mililitiro 240).| Ubwoko bw'umutobe | Kalori | Ingano y'isukari (Garama) | Fibre - Garama) |
|---|---|---|---|
| Umutobe wa karoti | Hafi 96 | Garama zigera kuri 9 | Garama zigera kuri 2 |
| Umutobe w'amapera | Hafi 119 | Garama zigera kuri 25 | garama 0 |
| Umutobe w'imbuto z'inyota | Hafi 126 | Garama zigera kuri 35 | garama 0 |
| Umutobe wa Cranberry | Hafi 114 | Garama zigera kuri 22 | garama 0 |
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Check Availability →Ni izihe nyungu nyazo zo gukora umutobe ku buzima?
Birumvikana ko hari ibyiza. Reka turebe ibyo ari byo.- Kwinjiza intungamubiri vuba: Kubera ko umutobe utagira fibre, vitamine n'imyunyu ngugu irimo binyuzwa mu mubiri vuba kandi byoroshye. Ku muntu utarya imboga n'imbuto nyinshi ku munsi, ubu buryo bushobora kuba uburyo bworoshye bwo kwinjiza vitamine mu mubiri we.
- Inkunga y'umutima n'imitsi: Ubushakashatsi bumwe bwagaragaje ko kunywa imitobe y'imbuto n'imboga bishobora kongera urugero rwa nitric oxide mu maraso. Nitric oxide ni ikinyabutabire kiruhura inkuta z'imitsi yacu, bigatuma yaguka. Ibi bifasha mu kugenzura umuvuduko w'amaraso no kugumana ubworoherane bw'imitsi y'amaraso.
Ingaruka tugomba kwitaho
Uretse ibyiza, hari n'ingaruka zikomeye kuri ubu buryo. Hari igihe izi ngaruka zishobora kuba nyinshi kurusha inyungu.- Kalori nyinshi: Nkuko twabibonye mu mbonerahamwe iri hejuru, umutobe w'imbutoIkirahure gishobora kuba kirimo hagati ya karori 100-180. Ibi bingana na karori zingana n'igice cy'isahani y'umuceri. Rero niba unywa ibirahure byinshi by'uyu mutobe ku munsi, ushobora kwiyongera ibiro utabizi .
- Isukari nyinshi: Kalori nyinshi ziri mu mutobe w'imbuto ziva mu isukari. Kubera ko idafite fibre, iyi sukari yinjizwa mu maraso, bigatuma isukari yo mu maraso yiyongera cyane. Ibi bishobora kongera ibyago byo kurwara indwara nka diyabete iyo uyinyoye kenshi. Kubwibyo, uburyo bwiza bwo kugenzura isukari ni ukunywa umutobe wakozwe mu mboga gusa, cyangwa undi wongewemo imboga nyinshi.
- Kubura Fibre na Poroteyine: Iyi ni yo mbogamizi ikomeye yo gukoresha umutobe. Fibre ni ingenzi ku buryo igogora rigira ubuzima bwiza. Ifasha kandi kwirinda impatwe . Poroteyine ni ingenzi mu kubungabunga imitsi yacu, amagufwa n'amaraso. Imitobe irabura muri ibi byombi.
Gutosa umutobe ntabwo ari ikintu gisimbura ifunguro ryuzuye. Bishobora kugutera ikibazo cy'ibura ry'indyo.
Gusukamo umutobe? Kuvanga? Ni ikihe cyiza ku mubiri?
Iki ni ikibazo abantu benshi bibaza. Gusuka umutobe no kuvanga (gukora smoothies) ni ibintu bibiri bitandukanye. Reka dusobanukirwe itandukaniro nyaryo riri hagati y’ibyo byombi.- Kuvanga (Smoothie): Muri ibi, dushyira imbuto cyangwa imboga zose muri blender hanyuma tukabisya. Hari igihe dukoresheje igishishwa. Muri ubu buryo, intungamubiri zose, harimo fibre na pure, zisigara mu kinyobwa. Kubwibyo, iyo unyoye smoothie, wumva uhaze. Kandi ntabwo byongerera urugero rw'isukari mu maraso yawe ako kanya. Ushobora kongeramo ibintu bikungahaye kuri poroteyine nka yawurute, imbuto, imbuto kuri smoothie bigatuma iba nk'ifunguro ryuzuye. Ndetse n'imboga nk'epinari na kale ntabwo biryoha iyo bivanze n'imbuto, ariko ubwiza ni bwinshi.
- Gutosa: Nkuko twabiganiriyeho mbere, ibi bikuraho fibre na pulp, hagasigara umutobe gusa.
| Ibiranga | Gutosa umutobe | Kuvanga /guhindura ibara) |
|---|---|---|
| Fibre | Kugenda. | Byarafashe burundu |
| Intungamubiri | Ingano nini ya vitamine n'imyunyungugu | Kubona intungamubiri (harimo n'ibikomoka ku bimera, flavonoids) by'imbuto/imboga zose |
| Kuzura igifu | Hasi cyane | Hejuru cyane |
| Ingaruka ku rugero rw'isukari mu maraso | Umusonga | Kuzamura buhoro buhoro |
| Ingano irakenewe | Ikirahure kimwe gisaba imbuto/imboga nyinshi. | Amafaranga make cyane arakenewe |
Ubutumwa bwo kujyana mu rugo
- Gutosa umutobe bishobora kuba uburyo bwiza bwo kwinjiza vuba vitamine na myunyungugu mu mubiri wawe, ariko niba ubikora nk'akamenyero, witondere cyane isukari na karori.
- Aho kunywa umutobe ukozwe mu mbuto gusa, ni byiza cyane kunywa umutobe ukozwe mu mboga nyinshi (urugero: karoti, beterave, concombre, epinari).
- Kuvanga (gukora smoothie) ni byiza cyane kuruta gukoresha umutobe kuko bituma imibiri yacu ibona inyungu zose z’imbuto, harimo na fibre, tutiriwe tuyipfusha ubusa.
- Ntugahagarike kurya imbuto n'imboga burundu ahubwo uzirye gusa. Ni byiza kurya imbuto n'imboga uko ziri.
- Niba ufite ikibazo nk'icya diyabete Mellitus, banza uganire na muganga wawe mbere yo kunywa ubwoko bw'umutobe.Menya neza ko uganira na muganga wawe kandi akakugira inama.
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