Ese wigeze ureba imboga n'imbuto z'amabara ubona iyo ugiye mu iduka cyangwa ku isoko? Inyanya zitukura zijimye, karoti z'umuhondo, ibirayi by'umuhengeri, imboga z'icyatsi… Kubona aya mabara bituma wifuza kurya, kandi buri rimwe muri aya mabara ni nk'ubutumwa ku mubiri wacu. Inyuma y'aya mabara hari ibintu byinshi bito bya shimi bifitiye akamaro umubiri wacu kandi bikaturinda indwara . Ibyo ni byo twita phytonutrients. Uyu munsi, reka tuvuge kuri ibi bintu bitangaje.
Mu magambo make, izi ntungamubiri z’ibimera ni izihe?
Byoroshye cyane. “Phyto” mu Kigiriki bivuga “ikimera”. “Intungamubiri” bivuga “intungamubiri.” Intungamubiri zikomoka ku bimera ni intungamubiri ziboneka mu bimera . Izi kandi zitwa phytochemicals.
Tekereza kuri ibi, ibimera bigomba kwirinda indwara nk'udukoko, ibihumyo , n'izuba. Izi ntungamubiri ni imiti ibimera byikorera ubwabyo kugira ngo birinde. Igitangaje ni uko iyo turiye ibi bimera, imibiri yacu nayo ibona ubwo burinzi.
Ibi si ngombwa kugira ngo tubeho nk'amavitamine n'imyunyungugu . Ibyo bivuze ko tutazapfa tuzize kubura intungamubiri zikomoka ku bimera . Ariko, iyo byongewe mu mirire yacu, bishobora gufasha kwirinda indwara nyinshi no gutuma imibiri yacu ikora neza. Kugeza ubu abahanga mu bya siyansi bamaze kubona ubwoko burenga 25.000 bw'intungamubiri zikomoka ku bimera mu biribwa.
Zimwe mu ntungamubiri z'ingenzi zikomoka ku bimera ni ingenzi cyane ku mibiri yacu:
Muri izi ibihumbi, reka turebe zimwe mu moko avugwa cyane ku buzima bwacu. Iyi mbonerahamwe izagufasha gusobanukirwa ibyo ari byo, ibyo kurya bibonekamo, n'akamaro kabyo.
| Ubwoko bw'intungamubiri | Ibi ni ibiryo bisanzwe. | Ibyiza by'ingenzi ku mubiri |
|---|---|---|
| Karotenoide | Imboga n'imbuto z'umuhondo, orange, umutuku, n'icyatsi kibisi cyijimye nka karoti, ibijumba, ibijumba, inyanya, watermelon, epinari na kale. | Izi ni antioxydants zikomeye. Zirwanya radicals zigenga zangiza uturemangingo mu mubiri. Hari carotenoids zihinduka vitamine A mu mibiri yacu. Ibi ni ingenzi ku kureba no ku budahangarwa bw'umubiri. Lycopene igabanya ibyago byo kurwara kanseri ya prostate. Lutein na zeaxanthin bifasha mu gukumira cataracts no kwangirika kwa macular bifitanye isano n'imyaka. |
| aside ellagique | Inzabibu nk'inkeri, inkeri, n'amakomamanga. | Ubushakashatsi bwagaragaje ko bushobora gufasha mu kugenzura ikura ry’uturemangingo twa kanseri no gukura mu mwijima imiti itera kanseri. Ariko, ibi byakozwe cyane cyane mu bushakashatsi bwa laboratwari, bityo hakenewe gukorwa byinshi kugira ngo dusobanukirwe ingaruka zayo ku mubiri w’umuntu. |
| Flavonoides | Icyayi cy'icyatsi, amacunga, pome, ibitunguru, imbuto, kale. | Iki ni icyiciro gikomeye. Catechines ziri mu cyayi kibisi zifasha mu kwirinda ubwoko bumwe na bumwe bwa kanseri. Hesperidin iri mu macunga igabanya ububyimbirwe mu mubiri kandi ikarinda indwara zidakira. Quercetin, ubwoko bwa antioxydant iboneka mu mapera n'ibitunguru, ishobora gufasha kugabanya ibyago byo kurwara asima, kanseri zimwe na zimwe n'indwara z'umutima. |
| Resveratrol | Inzabibu (cyane cyane iz'umuhengeri), divayi itukura. | Ni ikintu kirwanya ubushyuhe n'ubudahangarwa. Ubushakashatsi bumwe bwerekana ko gishobora gufasha kugabanya ibyago byo kurwara indwara z'umutima na kanseri zimwe na zimwe. Ubushakashatsi ku nyamaswa bwagaragaje kandi ko gishobora kugira ingaruka ku kongera igihe cyo kubaho. |
| Glucosinolate | Imboga nka amashu, broccoli, cauliflower, na Brussels sprouts. | Ibi ni ibintu biha izi mboga impumuro nziza n'uburyohe bwazo. Iyo tubitetse kandi tukabisya, bihinduka ibindi binyabutabire bifasha mu kugenzura iremwa n'imikurire y'uturemangingo twa kanseri. |
| Fitoestrogens | Soya n'ibikomoka kuri soya, imbuto z'ibihwagari, imbuto za sesame. | Imiterere yabyo isa n'imisemburo ya estrogen mu mibiri yacu. Kubwibyo, bifasha kuringaniza urugero rwa estrogen mu mubiri. Hari ibimenyetso bimwe na bimwe bigaragaza ko ibiryo bya soya bifitanye isano no kugabanya ibyago byo kurwara kanseri y'umura no gutakaza amagufwa ku bagore. |
Ni gute twakongera ibi bintu by'agaciro mu mirire yacu?
Ibi biroroshye cyane. Ntabwo ari ngombwa ko uhindura ibintu bikomeye, tekereza gusa ku bintu bike bito.
Ibanga ryoroshye ni “kurya nk’umukororombya.” Ibyo bivuze kongeramo ubwoko butandukanye bw’imbuto n’imboga ku isahani yawe. Uko ugira amabara menshi, niko urushaho kubona intungamubiri nyinshi.
- Shyiramo ibara rito kuri buri funguro: Iyo uriye umuceri, shyiramo imboga zifite amabara menshi, umutobe w'ibishyimbo cyangwa sambol. Mu ifunguro rya mu gitondo, fata agace k'inyanya n'agace k'inkongoro hamwe n'umugati.
- Ntukibagirwe imbuto: Igire akamenyero ko kurya imbuto imwe cyangwa ebyiri ku munsi. Iyo ushonje gato hagati y'amafunguro, irya igitoki cyangwa icunga aho kurya biscuit.
- Gerageza ibintu bishya: Aho kurya imboga n'imbuto bimwe urya buri munsi, ongeramo imboga cyangwa imbuto nshya mu mirire yawe nibura rimwe mu cyumweru. Wenda ikintu utari warigeze urya mbere ni cyo cyiza ku mubiri wawe.
- Witondere uburyo uteka: Guteka imboga igihe kirekire cyangwa kuziteka mu mavuta bishobora kwangiza izi ntungamubiri z'agaciro. Rero ni byiza kuziteka gake gashoboka cyangwa kuziteka mu mwuka ushyushye.
Ese ibiryo ni byiza kuruta inyongeramusaruro?
Muri iyi minsi, hari ubwoko bwose bw'inyongeramusaruro zikomoka ku bimera ziboneka muri farumasi. Ariko ibuka ko kubona izi ntungamubiri mu biribwa bisanzwe ari bwo buryo bwiza kandi bwizewe .
Impamvu ni uko nta ntungamubiri imwe gusa iboneka mu biribwa. Hari ibintu ibihumbi n'ibihumbi bifashanya. Urugero, flavonoids, vitamine C , na fibre biri mu ipome bikorana kugira ngo bitange inyungu nk'izo wakura ufata ikinini cya flavonoid.
Nanone, gufata inyongeramusaruro ku rugero rwo hejuru rimwe na rimwe bishobora kugira ingaruka mbi. Kubwibyo, niba ufite ikibazo cy'ubuzima cyangwa urimo gutekereza gutangiza inyongeramusaruro, banza uganire na muganga wawe kugira ngo akugire inama .
Ubutumwa bwo kujyana mu rugo
- Intungamubiri z’ibinyabuzima ni ibintu by’agaciro biboneka mu biribwa by’ibimera bikingira imibiri yacu indwara.
- Ibi bikunze kuboneka mu bintu nk'imboga zifite amabara menshi, imbuto, ibinyamisogwe, ibinyampeke, imbuto z'ubunyobwa n'icyayi.
- Gerageza kongeramo amabara menshi ku isahani yawe. Muri ubwo buryo, uzabona ubwoko butandukanye bw'intungamubiri zikomoka ku bimera.
- Ni byiza cyane kubona izi ntungamubiri mu biribwa bisanzwe aho kuzifata nk'inyongeramusaruro.
- Niba ufite impungenge ku buzima bwawe cyangwa imirire yawe, ni ngombwa cyane kuvugisha muganga wawe mbere yo gutangira ikintu gishya.
Intungamubiri, Indyo, Kurya neza, Imboga, Imbuto, Karotenoide, Flavonoids, Antioxydants, Ubuzima bwo Kwirinda
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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.