Ese wigeze ubona amabara meza y'imboga n'imbuto mu iduka ry'ibiribwa? Kuva ku nyanya zitukura cyane na karoti z'umuhondo kugeza ku bimera by'umuhengeri bikungahaye ku mboga z'icyatsi kibisi—aya mabara ni uburyo kamere ikoresha mu kwerekana ubuzima bwiza. Ihishe inyuma y'aya mabara hari uruhurirane rw'ibintu bikomeye bya shimi bikingira umubiri wawe indwara . Ibi byitwa phytonutrients. Uyu munsi, reka turebere hamwe ibi bintu bitangaje.
Mu magambo yoroshye: Intungamubiri zikomoka ku bimera ni iki?
Biroroshye cyane. "Phyto" ni ijambo ry'Ikigiriki risobanura "ibimera," naho "intungamubiri" yerekeza ku ntungamubiri. Kubwibyo, intungamubiri za phyto ni ibintu karemano biboneka mu bimera , bizwi kandi nka phytochemicals.
Tekereza muri ubu buryo: ibimera bigomba kwirinda indwara, udukoko, ibihumyo , n'izuba ryinshi. Intungamubiri ni imiti ibimera bitanga kugira ngo byirwaneho. Inkuru nziza ni uko iyo uriye ibi bimera, ubona inyungu zimwe na zimwe zo kubirinda.
Bitandukanye na vitamine n'imyunyu ngugu , intungamubiri zikomoka ku bimera si ngombwa cyane kugira ngo umuntu akomeze kubaho ako kanya—ntuzapfa utaziriye. Ariko, kuzishyira mu mirire yawe bifasha cyane kwirinda indwara zitandukanye zidakira no gutuma umubiri wawe ukora neza. Kugeza ubu, abahanga mu bya siyansi bamaze kuvumbura ubwoko burenga 25.000 bw'intungamubiri zikomoka ku bimera mu biribwa bikomoka ku bimera.
Intungamubiri z'ingenzi ku buzima bwawe
Muri izi nyunganiramirire ibihumbi, twagaragaje izigira ingaruka nziza cyane mu mbonerahamwe iri hepfo, tugaragaza aho ushobora kuzisanga n'uburyo zikugirira akamaro.
| Ubwoko | Inkomoko y'ibiribwa | Ibyiza by'ibanze |
|---|---|---|
| Karotenoide | Karoti, ibijumba, ibijumba, inyanya, watermelon, epinari, na kale. | Izi ni antioxydants zikomeye zirwanya kwangirika kw'uturemangingo. Zimwe zihinduka vitamine A, ingenzi ku buzima bw'amaso no ku budahangarwa bw'umubiri. Lycopene ishobora kugabanya ibyago byo kurwara kanseri ya prostate, mu gihe Lutein na Zeaxanthin bifasha mu kurinda indwara ya cataracts no kwangirika kw'amacunga akomoka ku gusaza. |
| aside ellagique | Inkeri, inkeri, n'amakomamanga. | Ubushakashatsi bwerekana ko bushobora gufasha kugabanya ikura ry’uturemangingo twa kanseri no gufasha umwijima mu gukuraho kanseri, nubwo hakenewe ubushakashatsi bwinshi ku bantu kugira ngo hemezwe ingaruka z’igihe kirekire. |
| Flavonoides | Icyayi cy'icyatsi kibisi, imbuto z'indimu, pome, ibitunguru, imbuto, na kale. | Icyiciro kinini. Catechines ziri mu cyayi kibisi zishobora gufasha mu kwirinda kanseri. Hesperidin iri mu mbuto z'indimu ifasha kugabanya ububyimbirwe. Quercetin iri mu mapera n'ibitunguru ishobora gufasha ubuzima bw'umutima no kugabanya ibyago byo kurwara asima. |
| Resveratrol | Inzabibu (cyane cyane umuhengeri) na divayi itukura. | Bizwiho kurwanya ububyimbirwe no kurwanya antioxydants. Ubushakashatsi bwerekana ko bishobora gufasha ubuzima bw'umutima no kongera igihe kirekire. |
| Glucosinolate | Ishu, broccoli, cauliflower, n'imimero ya Brussels. | Ibi bitanga impumuro n'uburyohe byihariye. Mu gihe cyo guteka no gusya, bihinduka ibintu bifasha mu kubuza iterambere ry'uturemangingo twa kanseri. |
| Fitoestrogens | Soya, ibikomoka kuri soya, imbuto z'ibihwagari, n'imbuto za sesame. | Bigana imiterere ya estrogen, bigafasha kuringaniza urugero rwa estrogen mu mubiri. Hari ibimenyetso bigaragaza ko bishobora kugabanya ibyago byo kurwara kanseri zimwe na zimwe no gushyigikira ubucucike bw'amagufwa. |
Uburyo bwo gushyiramo izi ntungamubiri mu mirire yawe
Biroroshye kurusha uko ubyibwira. Ntabwo ukeneye kuvugurura ubuzima bwawe mu buryo bukabije—ni ingeso nke gusa kandi zihoraho.
Ibanga ryoroshye ni "kurya umukororombya." Mu kuzuza isahani yawe imbuto n'imboga bitandukanye kandi bifite amabara menshi, mu bisanzwe urya ubwoko bwinshi bw'intungamubiri.
- Shyiramo ibara kuri buri funguro: Iyo urya, gerageza gushyiramo imboga zifite amabara menshi cyangwa ibiryo bishya ku isahani yawe. Ndetse n'ibiryo byoroshye by'inyanya cyangwa concombre hamwe n'ifunguro rya mu gitondo byongera intungamubiri.
- Ntukibagirwe imbuto: Igire akamenyero ko kurya imbuto imwe cyangwa ebyiri buri munsi. Hindura utuntu twakozwe mu nganda n'ibitoki cyangwa amacunga igihe wumva ushonje.
- Gerageza ikintu gishya: Ntugakomeze kurya imboga zimwe. Gerageza imbuto cyangwa imboga nshya buri cyumweru; ushobora kubona indi ukunda kandi yuzuyemo ibyiza byinshi.
- Itondere uburyo bwo guteka: Guteka cyane cyangwa gukaranga mu buryo buhanitse bishobora kwangiza intungamubiri zoroshye. Guteka mu mwuka mu buryo bworoshye cyangwa kurya mu buryo busanzwe akenshi ni bwo buryo bwiza bwo kugumana intungamubiri.
Ese inyongeramusaruro ni nziza kurusha ibiryo byuzuye?
Nubwo farumasi yuzuye intungamubiri , ibuka ko kubona izi ntungamubiri mu biribwa byuzuye kandi bisanzwe ari bwo buryo bwiza kandi bwizewe.
Ibiryo si ikintu kimwe gusa, ahubwo ni uruhurirane rw'intungamubiri ibihumbi n'ibihumbi zikorana. Urugero, flavonoids zo mu ipome zikorana na vitamine C na fibre kugira ngo zirinde umubiri wawe—inyungu utazabona mu kinini cyakuwemo.
Byongeye kandi, gufata inyunganiramirire ku gipimo kinini rimwe na rimwe bishobora kugira ingaruka mbi. Niba ufite ikibazo runaka cy’ubuzima cyangwa urimo gutekereza gutangiza gahunda nshya y’inyongeramusaruro, nyamuneka banza uganire na muganga wawe .
Ubutumwa bwo kujyana mu rugo
- Intungamubiri z’ibinyabuzima ni ibintu karemano by’agaciro bifasha mu kurinda umubiri wawe indwara.
- Biboneka cyane mu mbuto z'amabara menshi, imboga, ibinyampeke, imbuto, imbuto z'ubunyobwa n'icyayi.
- Gerageza kuzuza isahani yawe amabara atandukanye kugira ngo ubone intungamubiri nyinshi.
- Ibiryo byuzuye hafi ya byose biba byiza kurusha inyongeramusaruro kugira ngo ubone izi nyungu ku buzima.
- Niba ufite impungenge ku buzima bwawe cyangwa imirire yawe, banza uganire na muganga wawe mbere yo kugira impinduka zikomeye.
Intungamubiri, Indyo, Kurya neza, Imboga, Imbuto, Karotenoide, Flavonoids, Antioxydants, Ubuzima bwo Kwirinda
