Benshi tubikoresha nk’ibirungo mu isombe, abandi bazi ko ibibabi byabyo bishyirwa muri chapati cyangwa sambusa, nyamara ibi bitunguru by’ibibabi (poireau) uretse kuba ibirungo binafite intungamubiri zifitiye akamaro umubiri wacu ndetse ni umwihariko wabyo bidahuriyeho n’ubundi bwoko bw’ibitunguru.
Aka niko kamaro kabyo ka mbere ku buzima bwacu. Ubu bwoko bw’ibitunguru bukungahaye kuri vitamin A ari nayo ibiha uyu mwihariko kurenza ubundi bwoko bw’ibitunguru, kandi iyi vitamin A iboneka mu mababi yabyo. Iyi vitamin ikaba iturinda ubuhumyi bukunze kuza bugorobye kimwe no kuturinda izindi ndwara zinyuranye z’amaso.
Ubu bwoko bw’igitunguru bubonekamo ibyongerera ingufu ubudahangarwa byinshi ndetse hanabonekamo ibisohora uburozi n’imyanda mu mubiricyane cyane quercetin na anthocyanin. Ibi bikaba binagira uruhare mu kuturinda kanseri.
Uretse kuba bikungahaye kuri vitamin A binabonekamo kandi vitamin C zikaba zifatanyiriza hamwe mu gufasha itembera ry’amaraso n’imikorere ya DNA yo mu mubiri wawe. Binarinda kandi umuvuduko ukabije w’amaraso bityo bikarinda n’izindi ndwara zinyuranye z’umutima.
Ibi bitunguru bibonekamo kandi vitamin K, ikaba ifatanya na vitamin C mu gutuma amagufa akomera ndetse ku bagikura bifasha amagufa yabo gukura neza. Kubirya rero bizakurinda indwara zinyuranye zifata amagufa.
Kuba bifasha umutima, si igitangaza ko binafasha mu mikorere y’imiyoboro y’amaraso. Muri byo habonekamo allicin izwiho gufasha mu irekurwa rya nitric oxide (NO) ndetse no kurinda amaraso kwipfundika ahubwo bigafasha amaraso gutembera neza bityo bikarinda imiyoboro y’amaraso bikanarinda indwara nka stroke.
Muri ibi bitunguru habonekamo soufre ihagije ikaba izwiho kuringaniza igipimo cy’isukari mu maraso. Si ibyo gusa kuko iyi soufre inazwiho gufasha umubiri kuzamura igipimo cya insulin mu mubiri. Kurya ibi bitunguru rero bizafasha ushaka kwirinda diyabete kimwe n’ushaka guhangana na yo
Ubushakashatsi bunyuranye bugaragaza koi bi bitunguru kubirya biturinda indwara zinuranye zo mu buhumekero kuko birimo ibirwanya mikorobe za virusi na bagiteri. Bikaba rero bifasha mu kurinda inkorora n’ibicurane.
Kurya ibi bitunguru bizakurinda impiswi cyane cyane iyatewe no kurya ibiryo byanduye. Kuba harimo vitamin C kandi bifasha umubiri gukamura intungamubiri mu byo wariye kandi binarinda kwituma impatwe.
Hari abakunda kuvuga ngo furesheri ntibazisiga barazirya tukabyita amashyengo ariko niko kuri. Turi ibyo turya. Nkuko twabibonye muri ibi bitunguru habonekamo allicin ikaba irinda uruhu kuzana iminkanyari no gusaza vuba. Si ibyo gusa kuko ya vitamin C irimo ifasha gusohora imyanda n’uburozi bigatuma uruhu ruhorana itoto no gushashagirana.
Muri ibi bitunguru habonekamo quercetin izwiho gusohora imyanda n’uburozi bityo igafasha mu kurinda umubiri kubyimbirwa. Si ibyo gusa kuko ibi bitunguru bibonekamo antihistamines zizwiho kurwanya ubwivumbure bw’umubiri burangwa ahanini no kubyimbirw no kuzana uduheri. Ya soufre na yo izwiho kurwanya kubyimbirwa kimwe na vitamin C ifasha mu kongera ubudahangarwa. Bikaba bifatanya mu kurinda umubiri wawe
Ibi bitunguru byemerewe kuribwa n’umuntu wese kuva ku mwana utangiye gufata ifashabere kugeza ku mukecuru n’umusaza, umugore utwite yewe n’abarwaye diyabete twabonye ko ari byiza kuri bo. Gusa ukibuka ko bitekwa bigsarurwa, wabibika nturenze iminsi 5 biri uri firigo, niba ntayo ufite ntibikwiye kurenza iminsi 2. Ibyiza kandi ni ukubikatira ku biryo bigeye gushya cyangwa byahiye kugirango ya vitamin C irimo ubashe kuyibona. Gusa niba uri burye n’imbuto dore ko zibonekamo iyi vitamin, wabiteka bigashya cyane kugirango vitamin A iboneke ihagije kuko yo iyo bitetse akanya niho ivamo neza.
Akamaro ka poireau ku buzima bwacu
1. Ni nziza ku maso
Aka niko kamaro kabyo ka mbere ku buzima bwacu. Ubu bwoko bw’ibitunguru bukungahaye kuri vitamin A ari nayo ibiha uyu mwihariko kurenza ubundi bwoko bw’ibitunguru, kandi iyi vitamin A iboneka mu mababi yabyo. Iyi vitamin ikaba iturinda ubuhumyi bukunze kuza bugorobye kimwe no kuturinda izindi ndwara zinyuranye z’amaso.
2. Kongerera ingufu ubudahangarwa
Ubu bwoko bw’igitunguru bubonekamo ibyongerera ingufu ubudahangarwa byinshi ndetse hanabonekamo ibisohora uburozi n’imyanda mu mubiricyane cyane quercetin na anthocyanin. Ibi bikaba binagira uruhare mu kuturinda kanseri.
3. Gufasha umutima gukora neza
Uretse kuba bikungahaye kuri vitamin A binabonekamo kandi vitamin C zikaba zifatanyiriza hamwe mu gufasha itembera ry’amaraso n’imikorere ya DNA yo mu mubiri wawe. Binarinda kandi umuvuduko ukabije w’amaraso bityo bikarinda n’izindi ndwara zinyuranye z’umutima.
4. Gukomeza amagufa
Ibi bitunguru bibonekamo kandi vitamin K, ikaba ifatanya na vitamin C mu gutuma amagufa akomera ndetse ku bagikura bifasha amagufa yabo gukura neza. Kubirya rero bizakurinda indwara zinyuranye zifata amagufa.
5. Gufasha imiyoboro y’amaraso
Kuba bifasha umutima, si igitangaza ko binafasha mu mikorere y’imiyoboro y’amaraso. Muri byo habonekamo allicin izwiho gufasha mu irekurwa rya nitric oxide (NO) ndetse no kurinda amaraso kwipfundika ahubwo bigafasha amaraso gutembera neza bityo bikarinda imiyoboro y’amaraso bikanarinda indwara nka stroke.
6. Ni byiza ku barwaye diyabete
Muri ibi bitunguru habonekamo soufre ihagije ikaba izwiho kuringaniza igipimo cy’isukari mu maraso. Si ibyo gusa kuko iyi soufre inazwiho gufasha umubiri kuzamura igipimo cya insulin mu mubiri. Kurya ibi bitunguru rero bizafasha ushaka kwirinda diyabete kimwe n’ushaka guhangana na yo
7. Bifasha urwungano rw’ihumeka
Ubushakashatsi bunyuranye bugaragaza koi bi bitunguru kubirya biturinda indwara zinuranye zo mu buhumekero kuko birimo ibirwanya mikorobe za virusi na bagiteri. Bikaba rero bifasha mu kurinda inkorora n’ibicurane.
8. Ni byiza ku rwungano ngogozi
Kurya ibi bitunguru bizakurinda impiswi cyane cyane iyatewe no kurya ibiryo byanduye. Kuba harimo vitamin C kandi bifasha umubiri gukamura intungamubiri mu byo wariye kandi binarinda kwituma impatwe.
9. Ni byiza ku ruhu
Hari abakunda kuvuga ngo furesheri ntibazisiga barazirya tukabyita amashyengo ariko niko kuri. Turi ibyo turya. Nkuko twabibonye muri ibi bitunguru habonekamo allicin ikaba irinda uruhu kuzana iminkanyari no gusaza vuba. Si ibyo gusa kuko ya vitamin C irimo ifasha gusohora imyanda n’uburozi bigatuma uruhu ruhorana itoto no gushashagirana.
10. Birinda kubyimbirwa
Muri ibi bitunguru habonekamo quercetin izwiho gusohora imyanda n’uburozi bityo igafasha mu kurinda umubiri kubyimbirwa. Si ibyo gusa kuko ibi bitunguru bibonekamo antihistamines zizwiho kurwanya ubwivumbure bw’umubiri burangwa ahanini no kubyimbirw no kuzana uduheri. Ya soufre na yo izwiho kurwanya kubyimbirwa kimwe na vitamin C ifasha mu kongera ubudahangarwa. Bikaba bifatanya mu kurinda umubiri wawe
Dusoza
Ibi bitunguru byemerewe kuribwa n’umuntu wese kuva ku mwana utangiye gufata ifashabere kugeza ku mukecuru n’umusaza, umugore utwite yewe n’abarwaye diyabete twabonye ko ari byiza kuri bo. Gusa ukibuka ko bitekwa bigsarurwa, wabibika nturenze iminsi 5 biri uri firigo, niba ntayo ufite ntibikwiye kurenza iminsi 2. Ibyiza kandi ni ukubikatira ku biryo bigeye gushya cyangwa byahiye kugirango ya vitamin C irimo ubashe kuyibona. Gusa niba uri burye n’imbuto dore ko zibonekamo iyi vitamin, wabiteka bigashya cyane kugirango vitamin A iboneke ihagije kuko yo iyo bitetse akanya niho ivamo neza.
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