Muri Sri Lanka, dukunda kurya ibiryo byo mu mazi. Hamwe n'isambaza, squid, n'ibikara, 'matti' nabyo ni ibiryo bikunzwe na bamwe muri twe. Ibi ni ubwoko bw'ibishishwa bifite inyama iryoshye imbere mu gishishwa cy'ubururu n'umukara. Ariko se wari uzi ko hari ibyiza ndetse n'ingaruka zimwe na zimwe zo kurya ibi bishishwa? Ntugahangayike, uyu munsi turaganira ku byo ugomba kumenya mbere yo kurya ibishishwa.
Reka tubanze turebe, izi mussels ni iki?
Inyamaswa zo mu bwoko bwa bivalve mollusk. Inyamaswa zo mu bwoko bwa blue mussel ni zo zikunze kuboneka cyane mu nyamaswa zo mu bwoko bwa mussel. Izi nyamaswa ziteranira ahantu hamwe zikayungurura utuntu duto (plankton) tureremba mu mazi yo mu nyanja. Zifate nk'imashini iyungurura amazi.
Kubera ko amazi ayungururwa muri ubwo buryo, rimwe na rimwe bagiteri n'uburozi byangiza mu mazi na byo bishobora kwirundanya mu mibiri yabyo. Iyi ni yo mpamvu nyamukuru ituma tugomba kwitonda gato mu gihe turya ibimera. Nubwo ibyinshi muri ibi bintu byangiza byangirika iyo bitetse neza, hari uburozi bushobora kugumaho.
Muri iki gihe, hari n'inyama zo mu bwoko bwa mussel zihingwa mu mirima, ni ukuvuga ku migozi zimanitse mu nyanja. Kubera ko zitari mu mazi, ziba zisukuye. Ariko, iyo hari uburozi mu mazi, bushobora kwinjira mu mubiri. Kubwibyo, nubwo inyama zo mu bwoko bwa mussel zifite akamaro ku buzima, hari abantu bafite ibyago byinshi byo kuzirya.
Inyama z'inka zifite intungamubiri zingana iki?
Mu by’ukuri, ibishyimbo ni ibiryo bifite intungamubiri nyinshi. Reka turebe ibirimo garama 85 (ounces 3) z’ibishyimbo byatetse.
| Igice cy'intungamubiri | Ingano |
|---|---|
| Kalori | 146 |
| Poroteyine | garama 20 |
| Ibinure | garama 4 |
| Karubohidrati | garama 6 |
| Vitamine C | Irimo ingano nyinshi |
| Icyuma | Hafi kimwe cya gatatu cy'ibisabwa buri munsi |
| Vitamine A na Kalisiyumu | Irimo umubare munini |
Ni izihe nyungu zo kurya ibimera by’umukara ku buzima?
Bitewe n'iyi miterere y'intungamubiri, hari inyungu nyinshi ku mibiri yacu zituruka ku kurya ibimera.
Ikigega cy'ibikomoka kuri poroteyine nziza cyane
Inyama z'ingurube ni isoko rinini cyane rya poroteyine. Zirimo aside amine zose z'ingenzi umubiri wacu ukeneye. Muri make, izi aside amine ni zo shingiro rya poroteyine. Poroteyine iri muri izi igogorwa byoroshye n'umubiri wacu. Iyi poroteyine ifasha cyane mu gukomeza imitsi y'umubiri, kongera ubudahangarwa bw'umubiri , gukomeza amagufwa no gukiza ibikomere vuba . Iyo uriye garama 85 za poroteyine, umuntu usanzwe azahabwa 40% bya poroteyine ikenewe ku munsi.
Bifasha mu kwirinda kubura amaraso
Kubura icyuma gitera kubura amaraso , cyangwa nk'uko tubyita, kubura amaraso , ni indwara ikunze kugaragara mu gihugu cyacu. Ibi bituma umubiri wumva unaniwe kandi ufite intege nke. Iyi ndwara ikunze kugaragara cyane mu bagore bacu, cyane cyane ababyeyi batwite. Inyama zo mu bwoko bwa mussels ni ibiryo bikungahaye kuri feri. Zikungahaye kandi kuri vitamine B12, ikaba ari ingenzi mu gukora uturemangingo dutukura tw'amaraso.
Kubwibyo, bishobora kuba ingirakamaro cyane ku bafite ikibazo cyo kubura icyuma kongeramo ibiryo nk'ibishishwa mu mirire yabo, bakurikije inama za muganga.
Ni byiza ku buzima bw'umutima
Aside irike ya Omega-3 ni ingenzi ku buzima bw'umutima. Ifasha mu kugena umuvuduko w'umutima, kugabanya umuvuduko w'amaraso, no kubungabunga imiyoboro y'amaraso. Inyama zo mu mazi n'ibikomoka ku mafi bikungahaye cyane cyane kuri omega-3, EPA na DHA.
Urimo kugerageza kugabanya ibiro?
Niba ugerageza kugabanya ibiro, ibishyimbo ni amahitamo meza. Bifite karori nkeya ariko bifite intungamubiri nyinshi. Ariko ibuka ko kubiteka mu mavuta menshi bitazagira akamaro. Kubiteka, kubiteka mu muriro no kubiteka ukoresheje ibirungo bike ni bwo buryo bwiza bwo kubikoresha.
Ariko witondere! Ingaruka zo kurya ibimera
Uretse ibyiza byabyo, hari ingaruka zimwe na zimwe zo kurya ibimera. Ni ngombwa kubimenya.
| Ingaruka | Ibisobanuro n'icyo gukora |
|---|---|
| Uburozi bw'ifi y'ibisheke | Hari igihe inkende zishobora kuba uburozi bitewe n’indwara nk’iz’amazi atukura mu nyanja. Kurya ibi bishobora gutera indwara zikomeye nko kubabara mu nda no kubura imitsi nyuma. Ibi ntibikunze kubaho cyane iyo inkende ziguzwe ku isoko. Niba uzifashe ubwawe, gisha inama inzego z’ubuzima zo mu gace utuyemo. Niba ushidikanya, jya mu cyumba cy’ubutabazi bw’ibanze (ETU) byihutirwa. Niba bibaye ngombwa, hamagara Ikigo cy’Igihugu gishinzwe gutanga amakuru ku burozi mu bitaro by’igihugu bya Colombo kugira ngo ubagire inama. |
| Ibikubiye muri Mercure | Ibyinshi mu biryo byo mu mazi birimo mercure. Ariko ibinyabuzima bito nka mussels bifite urugero ruto. Kurya garama 340 (ounces 12) ku cyumweru ni byiza ku bantu benshi. Ni ngombwa ko abagore batwite bavugana na muganga wabo kuri ibi kandi bagakurikiza inama zabo. |
| Allergie | Allergie zo mu mazi zikunze kugaragara cyane, ndetse zishobora no gushyira ubuzima mu kaga. Niba ufite allergie ku zindi nyamaswa zo mu mazi, nka shrimp cyangwa crab, irinde kurya mussels burundu. |
| Ingaruka mbi zo kurya ibiryo bibisi | Kurya imineke mbisi ni akaga gakomeye kuri bamwe. Cyane cyane abafite kanseri, indwara z'umwijima, diyabete, ubudahangarwa bw'umubiri budakomeye, n'indwara z'igogora bagomba kurya imineke gusa imaze gutekwa neza . |
Ubutumwa bwo kujyana mu rugo
- Inyama z'inka ni ifunguro rifite intungamubiri nyinshi, rikungahaye kuri poroteyine, ubutare na Omega-3.
- Kurya ibi bibisi bishobora gutera kwandura bagiteri no kuroga. Irinde kubirya bibisi.
- Niba ufite allergie yo mu mazi, irinde kurya ibimera by'amafi burundu.
- Ni ngombwa cyane ku babyeyi batwite, abafite ubudahangarwa bw'umubiri budakomeye, n'abafite indwara zidakira kugisha inama muganga mbere yo kurya imineke.
- Niba ukeka ko hari uburozi, jya ku bitaro byita ku barwayi ba ETU byihutirwa.
Inyama zo mu bwoko bwa mussels, isambaza, akamaro k'ubuzima, allergie, amafi yo mu nyanja, intungamubiri
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.