Ibyiza byo kurya epinari

on

Izi mboga usanga zivugwaho byinshi binyuranye ndetse bamwe kera twabwirwaga ko iyo uzitetse uzirya zigashira ngo iyo ziraye zihinduka uburozi.

Benshi bakunze kuzivanga mu isombe, nyamara burya epinari ni imboga zanatekwa zonyine, zaribwa mbisi cyangwa ari imitura zinyujije ku kariro gacye, ndetse ni nazo mboga nziza ku mwana utangiye kurya kuko zifitiye umubiri akamaro nkuko muri iyi nkuru tugiye kubirebera hamwe.

Ako kamaro kazo nta handi zigakomora uretse kuba zikungahaye ku ntungamubiri zinyuranye aho twavuga: potasiyumu, zinc, magnesium, ubutare na kalisiyumu. Hanabonekamo kandi vitamini zinyuranye nka vitamini A, B1, B2, B3, B6, B9, C na K. akandi karusho ni uko izi mboga nta binure bibamo kandi zirimo calories nkeya.

Akamaro ku buzima

1. Ni nziza ku maso

Twabibonye ko zikungahaye kuri vitamini A. Ibi hituma ziba imboga nziza ku mikorere y’amaso aho ziyarinda guhuma mu gihe bwije ndetse zinayarinda kwangirika bitewe n’izabukuru. Kuba harimo kandi lutein na xanthene bifasha mu kureba neza bitari ibicyezicyezi. Binyarinda kuba yakangizwa n’imirasire mibi iva ku zuba yo mu bwoko bwa UV (Ultra Violet)

2. Ni nziza ku mikorere y’ubwonko


Potasiyumu na vitamini B9 birimo ni ingenzi mu gufasha uturandaryi two mu bwonko gukora neza bityo bikarinda umuntu indwara zifata ubwonko nk’iyo kwibagirwa. Potasiyumu by’umwihariko ifasha mu kubasha kwibuka no kugira icyusa.

3. Irwanya kuva

    Kubera ikungahaye kuri vitamini K ni nziza kuko igihe ukomeretse ya vitamini K niyo igira uruhare mu gutuma amaraso avura agakama byoroshye.

    Icyakora mu gihe ufata imiti ibuza amaraso kuvura (nka Warfarin) si byiza kurya epinari kenshi. Wabanza ugasobanuza muganga mbere yo kuzikoresha

    4. Ifasha mu kuringaniza umuvuduko w’amaraso


    Uretse mu gihe wayitetse ugashyiramo umunyu ariko ubusanzwe epinari nta sodiyumu ibamo ahubwo ibamo potasiyumu. Ibi bituma iba nziza ku bafite ikibazo cy’umuvuduko w’amaraso ndetse n’abafite ibyago byo kuba bawurwara. Aha uziteka nta munyu cyangwa ukazirya salade aho uba wazivanze n’ibindi. Kandi na ya vitamini B9 ifasha imiyoboro y’amaraso kwaguka igafasha amaraso gutembera neza

    5. Gukomeza imikaya

      Muri epinari kandi habonekamo CO-Q10 ikaba izwiho kugira uruhare mu gukomeza imikaya by’umwihariko imikaya y’umutima dore ko ariyo ikora ubutaruhuka mu gusunika amaraso. Iyi CO-Q10 inifashishwa mu kurinda no kurwanya indwara zinyuranye z’umutima.

      6. Ni nziza mu gukomeza amagufa

        Muri epinari harimo kandi vitamini K ikaba ifasha mu gutuma mu magufa hiyongeramo kalisiyumu. Si ibi gusa kuko muri epinari hanabonekamo manganese, umuringa, magnesium, zinc na phosphore byose bigatuma amagufa akomera. Kandi si amagufa gusa ahubwo n’inzara n’amenyo birushaho gukomera dore ko ubushakashatsi bwerekana ko amenyo n’inzara bifite inono ari ikimenyetso cya zinc nkeya, iyi ikaba iboneka muri epinari

        Zishobora kuribwa nka salade

        7. Ifasha mu igogorwa

          Uretse kuba ituma igogorwa rigenda neza kandi inagabanya ibyago byo kurwara ibisebe mu gifu aho irinda uruhu rwo mu gifu imbere kuba rwakangizwa na za aside

          8. Kurinda indwara z’imitsi

            Izi ndwara ahanini zituruka ku kuba imitsi mo imbere yakomeye bityo amaraso ntabashe guhita neza. Ibi bikurikirwa n’umuvuduko ukabije w’amaraso, stroke n’izindi ndwara z’umutima. Epinari zigabanya cholesterol mbi mu mubiri, zikanagabanya ibinure bidakenewe

            9. Ni nziza ku mugore utwite

              Muri epinari habonekamo vitamini B9 iyi ikaba ingenzi mu gutuma umwana uri mu nda akura neza ntazavukane ubumuga cyangwa ubusembwa. Ndetse na nyuma yo kubyara usabwa kuzirya ku bwinshi kugirango zifashe gukira vuba ndetse na vitamini A irimo ifashe umwana uri konka kuko ifasha ibihaha bye gukora neza

              Ni nziza ku mugore utwite

              10. Kurinda kubyimbirwa

                Muri epinari harimo ibishinzwe kubyimbura birenze 12 bikaba bishyirwa mu itsinda rya methylenedioxy flavonoid glucuronides, ni byo bituma epinari ziyobora urutonde rw’imboga zibyimbura. Ni nziza ku barwaye goute, imitsi, rubagimpande n’ibindi bigendana na byo.

                11. Kurinda kanseri


                Muri epinari habonekamo intungamubiri zinyuranye zabonetse ko zirinda kanseri zinyuranye harimo kanseri y’uruhago, porositate, umwijima n’ibihaha. Kandi kuba harimo vitamini B9, tocopherol (vitamini E) na chlorophyllin bituma ziba nziza ku barwayi ba kanseri kuko zibafasha

                12. Kurinda uruhu

                  Uretse kuba zirinda amaso imirasire mibi y’izuba binarinda uruhu aho birurinda kanseri yarwo no kuba rwakangirika rugasaza imburagihe.

                  13. Ni nziza ku mwana


                  Umwana utangiye gufata ifashabere ni byiza guhabwa epinari ku mafunguro hafi ya yose afata kuko zikungahaye kuri poroteyine, vitamini n’imyunyungugu. Ibi bifasha mu mikurire myiza y’umwana aho bimwongerera ubudahangarwa bikamurinda indwara, bikamukomeza magufa kandi bikamurindira uruhu.

                  Umwana utangiye kurya ntakabure epinari

                  ICYITONDERWA


                  Nkuko twabibonye izi mboga zifasha amaraso kuvura. Habaho abantu rero baba basanzwe bafite ikibazo cy’amaraso avuze, bagahabwa imiti ibuza amaraso kuvura. Uretse abo kandi hari n’ababa bari ku mashini ziyungurura amaraso kubera kurwara impyiko ku rwego rwa nyuma, baba basabwa kutarya ibirimo potasiyumu nyinshi na phosphore nyinshi.

                  Aba bose rero epinari si imboga zabo keretse mu gihe babiherewe uruhushya na muganga.

                  IBYO TWIFASHISHIJE

                  http://onlinelibrary.wiley.com/doi/10.1002/jsfa.902/abstract

                  https://ndb.nal.usda.gov/ndb/foods/show/11457

                  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/

                  https://www.tandfonline.com/doi/abs/10.1080/07315724.2000.10718975

                  http://www.neurology.org/

                  https://jandonline.org/article/S2212-2672(15)01843-2/fulltext

                  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/

                  http://www.sportssupplements.net/antioxidants/

                  https://academic.oup.com/jn/article-abstract/122/1/137/4754837

                  http://www.ijrpc.com/files/00058.pdf

                  https://dx.doi.org/10.1016/0021-9150(72)90041-X

                  http://www.ijwhr.net/pdf/pdf_IJWHR_13.pdf

                  https://www.sciencedirect.com/science/article/pii/B9780123746283000268

                  https://www.jstage.jst.go.jp/article/bbb/66/2/66_2_248/_article

                  https://www.ncbi.nlm.nih.gov/pubmed/24964816

                  Comments

                  Post a Comment