Uru rubuto rufite inkomoko mu Buhinde ni urubuto ruryohera, rufite impumuro rwihariye rukaba ari rwo rubuto kugeza ubu hemezwa ko ari rwo runini mu mbuto zose dore ko hari ibishobora gupima ibiro 40! Iri zina igifenesi rikaba rituruka ku izina ryacyo mu gihinde dore ko ho cyitwa fanas,
Uretse kuryohera rero igifenesi kinakungahaye ku ntungamubiri zituma kigirira akamaro umubiri. Muri zo twavugamo calories, fibre, poroteyine, potasiyumu, kalisiyumu, ibinure, amasukari, ubutare, sodiyumu, zinc, magnesium, umuringa, vitamini A, B1, B2, B3, B9, C n’izindi zinyuranye
Uru rubuto rukungahaye kuri vitamini C n’ibisukura umubiri ibi bikawufasha kurwanya mikorobi no kongerera ingufu abasirikare bawurinda
Muri garama 100 z’igifenesi usangamo 94calories n’amasukari meza. Ibi biguha ingufu ukimara kukirya dore ko amasukari abamo ari meza kandi yoroshye kugogora
Habonekamo potasiyumu ihagije ikaba igira akamaro mu kuringaniza igipimo cya sodiyumu mu maraso. Si ibyo gusa kuko inafasha mu mikorere y’imikaya bityo igatuma igifenesi kiba cyiza ku bakora siporo zitwara ingufu
Mu gifenesi habonekamo fibre kandi fibre ni ingenzi mu gutuma igifu kibasha gusya neza ibyo turiye. Ikindi kandi fibres zituma umubiri ukora ingufu ukeneye. Rya gogorwa rero rikaba rituma ubasha kwituma neza
Igifenesi gikungahaye ku bisukura umubiri, ibirinda kubyimbirwa n’ibirwanya uburozi mu mubiri. Ibi byose bikaba bifatanyiriza hamwe mu kurinda no kurwanya kanseri zinyuranye mu mubiri
Kuba gikungahaye kuri vitamini A, bituma igifenesi kiba cyiza ku buzima bw’amaso. Kirinda amaso kwanduzwa na bagiteri na virusi zinyuranye ndetse n’indi myanda yose yakangiza amaso. Kinarinda amaso kuba yakangizwa n’imwe mu mirasire mibi y’izuba. Kirinda kandi amaso kuba yagira ubuhumyi cyane cyane bwa nijoro
Kimwe mu bitera uruhu gusaza ni ibisigazwa byo mu mubiri biza bikirunda munsi y’uruhu ukongeraho ihumana ry’ikirere. Ibirwanya uburozi biboneka mu gifenesi bikaba rero byose bifatanya mu kurinda uruhu gusaza birangwa n’iminkanyari ahanini
Habonekamo kalisiyumu izwiho gukomeza amagufa ndetse na potasiyumu irinda ko hari kalisiyumu yapfa ubusa. Mu gukomeza amagufa kiba gifashije umubiri kudafatwa na za rubagimpande n’izindi ndwara zifata amagufa
Mu gifenesi kandi habonekamo ubutare. Ubutare burinda kuba twagira ikibazo cy’amaraso macye kandi bufasha mu mikorere y’umubiri. Vitamini C magnesium n’umuringa nabyo biboneka mu gifenesi bituma amaraso aba mazima
Igifenesi gifasha mu kuringaniza imikorere y’umubiri cyane cyane mu gihe ikirere cyanduye, bigafasha mu gutuma abarwaye asima batagira crise.
No ku barwaye diyabete bashobora kurya igifenesi. Biterwa nuko mu gifenesi harimo fibre, kandi igipimo cy’isukari kiri hasi (glycemic index) hakabonekamo na poroteyine. Gusa basabwa kurya gato kandi mu gihe bakiriye basabwa kutagira urundi rubuto barya cyangwa ikindi kintu kibonekamo isukari.
Uretse kuryohera rero igifenesi kinakungahaye ku ntungamubiri zituma kigirira akamaro umubiri. Muri zo twavugamo calories, fibre, poroteyine, potasiyumu, kalisiyumu, ibinure, amasukari, ubutare, sodiyumu, zinc, magnesium, umuringa, vitamini A, B1, B2, B3, B9, C n’izindi zinyuranye
Kongerera ingufu ubudahangarwa
Uru rubuto rukungahaye kuri vitamini C n’ibisukura umubiri ibi bikawufasha kurwanya mikorobi no kongerera ingufu abasirikare bawurinda
Kongera ingufu
Muri garama 100 z’igifenesi usangamo 94calories n’amasukari meza. Ibi biguha ingufu ukimara kukirya dore ko amasukari abamo ari meza kandi yoroshye kugogora
Gufasha mu muvuduko w’amaraso
Habonekamo potasiyumu ihagije ikaba igira akamaro mu kuringaniza igipimo cya sodiyumu mu maraso. Si ibyo gusa kuko inafasha mu mikorere y’imikaya bityo igatuma igifenesi kiba cyiza ku bakora siporo zitwara ingufu
Gufasha mu igogorwa
Mu gifenesi habonekamo fibre kandi fibre ni ingenzi mu gutuma igifu kibasha gusya neza ibyo turiye. Ikindi kandi fibres zituma umubiri ukora ingufu ukeneye. Rya gogorwa rero rikaba rituma ubasha kwituma neza
Kurinda kanseri
Igifenesi gikungahaye ku bisukura umubiri, ibirinda kubyimbirwa n’ibirwanya uburozi mu mubiri. Ibi byose bikaba bifatanyiriza hamwe mu kurinda no kurwanya kanseri zinyuranye mu mubiri
Gufasha amaso
Kuba gikungahaye kuri vitamini A, bituma igifenesi kiba cyiza ku buzima bw’amaso. Kirinda amaso kwanduzwa na bagiteri na virusi zinyuranye ndetse n’indi myanda yose yakangiza amaso. Kinarinda amaso kuba yakangizwa n’imwe mu mirasire mibi y’izuba. Kirinda kandi amaso kuba yagira ubuhumyi cyane cyane bwa nijoro
Kurinda uruhu gusaza
Kimwe mu bitera uruhu gusaza ni ibisigazwa byo mu mubiri biza bikirunda munsi y’uruhu ukongeraho ihumana ry’ikirere. Ibirwanya uburozi biboneka mu gifenesi bikaba rero byose bifatanya mu kurinda uruhu gusaza birangwa n’iminkanyari ahanini
Gukomeza amagufa
Habonekamo kalisiyumu izwiho gukomeza amagufa ndetse na potasiyumu irinda ko hari kalisiyumu yapfa ubusa. Mu gukomeza amagufa kiba gifashije umubiri kudafatwa na za rubagimpande n’izindi ndwara zifata amagufa
Gutuma amaraso aba meza
Mu gifenesi kandi habonekamo ubutare. Ubutare burinda kuba twagira ikibazo cy’amaraso macye kandi bufasha mu mikorere y’umubiri. Vitamini C magnesium n’umuringa nabyo biboneka mu gifenesi bituma amaraso aba mazima
Gufasha abarwayi ba asima
Igifenesi gifasha mu kuringaniza imikorere y’umubiri cyane cyane mu gihe ikirere cyanduye, bigafasha mu gutuma abarwaye asima batagira crise.
Dusoza
No ku barwaye diyabete bashobora kurya igifenesi. Biterwa nuko mu gifenesi harimo fibre, kandi igipimo cy’isukari kiri hasi (glycemic index) hakabonekamo na poroteyine. Gusa basabwa kurya gato kandi mu gihe bakiriye basabwa kutagira urundi rubuto barya cyangwa ikindi kintu kibonekamo isukari.
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