Mu mirire yacu ya buri munsi ushobora gusanga tutajya twita ku mabara y’ibyo turya cyane cyane ibyo turya bidatetse nk’imboga zimwe na zimwe n’imbuto. Ukaba ufite urubuto runaka ukunda undi na we afite urwo akunda gutyo gutyo. Nyamara kandi kuba ibyokurya runaka bifite ibara rimwe biba bivuze ko hari intungamubiri runaka bihuriyeho, bityo kuba ari byo wibandaho gusa (urugero ukarya umuneke, wakongera ukarya inanasi) bituma hari ibyo uwo munsi uba utinjije.
Kurya umukororombya si ukurya wawundi tubona mu kirere imvura iri kugwa hava n’izuba kuko wo uretse kuwubona ntufatika; ahubwo ni kurya uruvange rw’imbuto n’imboga ku buryo ubitondetse wakora umukororombya. Muri iyi nkuru tugiye kuvuga muri macye akamaro ka buri bara ndetse n’ibyo dusanga birifite.
Umutuku: umutuku uba uvuze ko ibyo ubonekamo birimo lycopene na anthocyanin. Bizwiho kurinda indwara (kongera ubudahangarwa), gutuma umutima ukora neza, gufasha urwungano rw’inkari no gutuma amaso akora neza.
Tuwusanga muri: beterave, inyanya, watermelon, inkeri
Orange n’umuhondo: ibifite iri bara biba bibonekamo beta-carotene ikaba ari yo ihindukamo vitamini A iyo igeze mu mubiri w’umuntu. Ikaba ari ingenzi ku ruhu rwiza, amaso akora neza ndetse bikayarinda ubuhumyi bwa nijoro no mu zabukuru ndetse ikanafasha ubudahangarwa ibwongerera ingufu.
Aya mabara aboneka mu birayi, ibijumba bimwe, karoti, amacunga n’ibiri muri uyu muryango, inanasi, imineke, ibihaza, poivron y’umuhondo, …
Icyatsi: iri bara ryerekana ko ibirifite bikungahaye kuri lutein na indoles. Bikaba ingenzi mu kurinda kanseri zinyuranye ndetse no gufasha amaso yacu kuba mazima akanakora neza.
Iri bara turibona muri epinari, amashu, kale, imboga rwatsi zose, isombe, …
Ubururu na mauve: aya mabara agaragaza ko ibyo abonekamo bikungahaye kuri anthocyanins na flavonoids. Ibi bizwiho gufasha ubwonko gukora neza, kutubashisha kwibuka, gufasha amagufa gukomera, gufasha urwungano rw’inkari no kongerera ingufu ubudahangarwa bw’umubiri
Aboneka mu ibibiringanya, amashu asa na mauve, imwe mu mizabibu, blueberries na blackberries (ubwoko bw’inkeri)
Umweru: ibifite iri bara biba bikungahaye kuri allyl sulfides zikaba zizwiho kongerera ingufu ubudahangarwa, gutuma umutima ukora neza no gufasha lymph uru rukaba urwungano rw’amatembabuzi aba mu mubiri akoze kimwe n’amaraso uretse ko yo adatukura kuko atabamo insoro.
Iri bara turibona muri tungurusumu, amashu ya chou-fleur, ibitunguru
Muri macye gufata kimwe muri bwoko, buri munsi uba uriye umukororombya kandi uba uhaye umubiri wawe ibiwugirira akamaro mu nzego zitandukanye.
Kurya umukororombya si ukurya wawundi tubona mu kirere imvura iri kugwa hava n’izuba kuko wo uretse kuwubona ntufatika; ahubwo ni kurya uruvange rw’imbuto n’imboga ku buryo ubitondetse wakora umukororombya. Muri iyi nkuru tugiye kuvuga muri macye akamaro ka buri bara ndetse n’ibyo dusanga birifite.
Umutuku: umutuku uba uvuze ko ibyo ubonekamo birimo lycopene na anthocyanin. Bizwiho kurinda indwara (kongera ubudahangarwa), gutuma umutima ukora neza, gufasha urwungano rw’inkari no gutuma amaso akora neza.
Tuwusanga muri: beterave, inyanya, watermelon, inkeri
Orange n’umuhondo: ibifite iri bara biba bibonekamo beta-carotene ikaba ari yo ihindukamo vitamini A iyo igeze mu mubiri w’umuntu. Ikaba ari ingenzi ku ruhu rwiza, amaso akora neza ndetse bikayarinda ubuhumyi bwa nijoro no mu zabukuru ndetse ikanafasha ubudahangarwa ibwongerera ingufu.
Aya mabara aboneka mu birayi, ibijumba bimwe, karoti, amacunga n’ibiri muri uyu muryango, inanasi, imineke, ibihaza, poivron y’umuhondo, …
Icyatsi: iri bara ryerekana ko ibirifite bikungahaye kuri lutein na indoles. Bikaba ingenzi mu kurinda kanseri zinyuranye ndetse no gufasha amaso yacu kuba mazima akanakora neza.
Iri bara turibona muri epinari, amashu, kale, imboga rwatsi zose, isombe, …
Ubururu na mauve: aya mabara agaragaza ko ibyo abonekamo bikungahaye kuri anthocyanins na flavonoids. Ibi bizwiho gufasha ubwonko gukora neza, kutubashisha kwibuka, gufasha amagufa gukomera, gufasha urwungano rw’inkari no kongerera ingufu ubudahangarwa bw’umubiri
Aboneka mu ibibiringanya, amashu asa na mauve, imwe mu mizabibu, blueberries na blackberries (ubwoko bw’inkeri)
Umweru: ibifite iri bara biba bikungahaye kuri allyl sulfides zikaba zizwiho kongerera ingufu ubudahangarwa, gutuma umutima ukora neza no gufasha lymph uru rukaba urwungano rw’amatembabuzi aba mu mubiri akoze kimwe n’amaraso uretse ko yo adatukura kuko atabamo insoro.
Iri bara turibona muri tungurusumu, amashu ya chou-fleur, ibitunguru
Muri macye gufata kimwe muri bwoko, buri munsi uba uriye umukororombya kandi uba uhaye umubiri wawe ibiwugirira akamaro mu nzego zitandukanye.
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