Ese koko imbuto z'umuzabibu ni nziza kuri wewe? Reka tubiganireho mu buryo burambuye!

Imbuto z'imizabibu ni ikintu twese dukunda kurya. Ese utwo duce duto turyoherwa na keke, pudding, ndetse rimwe na rimwe no muri sambol y'isukari ni ingirakamaro ku mibiri yacu? Cyangwa se ni bibi ku mibiri yacu bitewe n'uburyohe bwazo? Bamwe bavuga ko kuzirya bituma tubyibuha. Abandi bavuga ko ari ingirakamaro cyane ku mibiri yacu. None rero uyu munsi, reka twige byose kuri izi nzabibu zumye, cyangwa imizabibu.

Izi mbuto z'imizabibu ni iki?

Muri make, imizabibu y’inzabibu ni imizabibu yumye neza. Iyo imizabibu yumye, amazi yayo aragabanuka, kandi intungamubiri zayo n’isukari biba byiganje ahantu hamwe. Niyo mpamvu imizabibu y’inzabibu iryoshye kurusha imizabibu isanzwe.

Hari ubwoko butandukanye bw'imizabibu y'inzabibu tugura muri iduka uyu munsi. Wabonye iy'umukara, iy'izahabu, iy'uduto cyane... Yitwa amazina atandukanye. Reka turebe itandukaniro riri hagati y'ubwoko butatu bw'ingenzi.

1. Imbuto zisanzwe z'imizabibu

Izi ni imizabibu yumye y'umukara cyangwa iy'umukara wijimye dukunze kubona. Ikorwa mu kureka imizabibu ku zuba hanyuma ikayumisha mu buryo busanzwe mu gihe cy'ibyumweru bitatu. Iyi ni yo ibaha ibara ryijimye.

2. Sultana cyangwa imizabibu y'umuhondo

Ushobora kuba warabonye imizabibu y'umuhondo, ifite ibara ry'umuhondo. Abantu benshi bayita "Indabyo z'umuhondo". Zikorwa mu nzabibu z'icyatsi kibisi. Aho kuzumisha ku zuba mu buryo busanzwe, zirumishwa vuba hakoreshejwe imashini (''dehydrators''). Nanone, mbere yo kumisha, zijugunywa mu kinyabutabire cyitwa "sulfur dioxide", gituma ibara ry'imizabibu y'umuhondo rigumana ibara ry'umuhondo. Ziroroshye gato, ziryoshye, kandi ziraryoshye kurusha imizabibu isanzwe.

3. Ifumbire y'imiti

Izi si imbuto tuzi nka 'currant y'umukara', si byo se? Zikozwe mu bwoko bw'imizabibu buke cyane, butagira imbuto. Zitwa kandi '(currant za Zante)'. Izi ni zo nzabibu zumye ntoya . Mu bijyanye n'uburyohe bwazo, ziraryoshye gato kurusha izindi mbuto ebyiri, kandi ntiziryoshye cyane.

Ingano y'imirire y'ibi bintu ni iyihe?

Agaciro k'intungamubiri k'ubwoko bwose butatu bw'imizabibu y'inzabibu ni hafi kimwe. Ubwo bwoko bwose bukungahaye kuri antioxydants, zikaba ari ingenzi cyane ku mubiri wacu. Izi antioxydants zirinda uturemangingo tw'umubiri wacu uduce twangiza dushobora kwangiza. Byongeye kandi, zikungahaye ku myunyu ngugu nka feri, potasiyumu, umuringa, na manganese.

Imbonerahamwe iri hepfo izaguha igitekerezo cyiza cy'akamaro k'intungamubiri z'ibi. Ibi bipimo bishingiye ku gikombe gisanzwe cya 1/4 cy'ifunguro.

Ni izihe nyungu ku buzima zo kurya imizabibu y'inzabibu?

Imbuto z'imizabibu si ifunguro riryoshye gusa. Iyo ziriwe mu rugero, zigira akamaro kanini ku buzima bwawe.

Ni byiza ku buzima bw'umutima

Fibre iri mu mbuto z'imizabibu ifasha kugabanya urugero rwa cholesterol mbi (LDL cholesterol) mu maraso. Ikungahaye kandi kuri potasiyumu. Potasiyumu ifasha mu kugenzura umuvuduko w'amaraso, ibi bikaba byagabanya ibyago byo kurwara indwara nk'umutima na stroke.

Bigabanya ibyago byo kurwara indwara zidakira

Nkuko twabivuze mbere, imizabibu y'inzabibu ikungahaye kuri antioxydants. Ikungahaye cyane cyane ku bwoko bukomeye bwa antioxydants bwitwa phytonutrients. Ubushakashatsi bwagaragaje ko ibi bishobora kugabanya ibyago byo kurwara indwara zidakira nka diyabete, kanseri, na osteoporosis.

Bifasha mu igogora.

Imbuto z'imizabibu zirimo fibre ishongesha, ifasha mu igogora ryiza kandi ikagabanya ibibazo by'amara. Zinagira akamaro mu ndwara nko kutagira impatwe.

Ni byiza ku buzima bw'amenyo

Ibi biratangaje gato. Nubwo ushobora gutekereza ko imizabibu idafitiye amenyo akamaro kuko ifatana, si byo koko. Zimwe mu ntungamubiri zirimo zifite ubushobozi bwo kwica bagiteri zangiza mu kanwa. Kubwibyo, zifasha no gukumira kwangirika kw'amenyo.

Irinda kubura amaraso (anemia)

Imbuto z'imizabibu ni isoko nziza y'ubutare. Kongeramo imbuto nke z'imizabibu mu mirire yawe buri munsi bishobora gufasha kwirinda kubura amaraso, biterwa no kubura ubutare. Niba wumva unaniwe kandi unaniwe buri gihe, bishobora kuba ikimenyetso cy'amaraso make.

Ese hari ingaruka zo kurya imizabibu y'inzabibu?

Bavuga ko ikintu cyose kirenze urugero atari cyiza. Ni ko bimeze no ku mbuto z'imizabibu. Nubwo ari nziza cyane, kuzirya cyane bishobora guteza ibibazo bimwe na bimwe.

• Kongera ibiro: Imbuto z'imizabibu zirimo karori nyinshi n'isukari, bityo kurya byinshi nta kugenzura bishobora gutuma umuntu yiyongera ibiro atifuza.
• Kubabara mu nda: Kubera ko ibi birimo fibre nyinshi, kurya byinshi icyarimwe bishobora gutera kubyimba no kubabara mu gifu.
• Ingaruka z'imiti yica udukoko: Kubera ko imiti yica udukoko ikoreshwa ku nzabibu zisanzwe zihingwa, inzabibu zumye zishobora kuba zirimo ibisigazwa byazo. Kubwibyo, ni byiza guhitamo inzabibu zumye by’umwimerere niba bishoboka.

Ni gute wongera imizabibu mu mirire yawe?

Uretse kurya imizabibu y'inzabibu gusa, hari uburyo bwinshi bwo kongeramo uburyohe n'intungamubiri mu mafunguro yawe.

• Shyiramo hejuru y'ingano zawe, yawurute, cyangwa ibinyampeke mu gitondo.
• Uzivange n'imbuto nk'amakashe n'ubunyobwa kugira ngo ukore imvange yo mu nzira hanyuma urye.
• Shyiramo ibiryo bitetse nk'imigati, ibisuguti, na scones.
• Biraryoshye iyo byongewe muri salade, cyane cyane salade z'ibinyampeke.
• Hari n'abantu bongeraho ibintu nka vatalappan na kiribat.
• Ushobora kandi kongeramo uburyohe buto ku ifu ya curry cyangwa stir-fry.