Nubwo abenshi twikundira kandi tunamenyereye amata y’inka nyamara burya ihene nazo zirakamwa. Amata zikamwa yitwa amahenehene akoreshwa kuva kera nk’umwe mu miti ivura bwaki ku bana bagize ikibazo cy’imirire mibi nyamara sibo gusa agirira akamaro kuko n’abakuze hari byinshi byiza abamarira. Kandi nkuko amata y’inka akorwamo ibindi nka fromage, yawurute, ice cream n’ibindi niko no ku mahenehene bishoboka. Amahenehene akaba abonekamo vitamin A, B6, B12, C, na D. Abamo kandi magnesium, calcium, ubutare, umuringa, potasiyumu n’indi myunyungugu inyuranye.
Nubwo ihene itabyihariye yonyine, ariko amata mu moko yose abamo kalisiyumu, bityo no mu mahenehene tuyisangamo. Akarusho ni uko amahenehene aguha kalisiyumu itagira ingaruka yagutera bityo igatuma amagufa akomera kandi bikayarinda indwara zinyuranye ziyafata
Ubushakashatsi buracyakorwa ngo hamenyekane niba amahenehene abuza kubyimbirwa umubiri wose kuko byamaze kugaragara yuko abuza kubyimbirwa mu nda no gutumba nyuma yo kuyanywa bigendana no kugugara nkuko biba ku mata y’inka. Kuyanywa bituma mu nzira y’igogorwa hataba ububyimbirwe
Ihene nayo irakamwa
Ubushakashatsi bugaragaza ko amahenehene ariyo yegereye bya hafi amashereka kurusha amata y’inka. Bityo kuyanywa bituma umubiri ubasha gukurura intungamubiri zinjiye mu byo twariye kandi bigafasha igifu gukora neza
Amahenehene arimo intungamubiri ku gipimo cyo hejuru ugereranyije n’amata. Kuyanywa rero ntibigombera ubwinshi. Agakombe kamwe kaguha 40% bya kalisiyumu ukeneye ku munsi, 20% bya vitamin B ukeneye ndetse na potasiyumu na fosifore biri ku gipimo cyiza. Kuyanywa kandi bifasha umubiri nkwinjiza ubutare n’umuringa bikaba bifasha abafite ikibazo cyo kubura amaraso.
No mu Rwanda haboneka ihene zitanga umukamo ushimishije. (Ifoto ya Kigalitoday)
Mu mahenehene harimo ibinure byiza bikubye 2 ibiboneka mu mata, ndetse ho nta nubwo habamo ibinure bibi bityo kuyanywa ntabwo byongera cholesterol. Ibi birinda indwara zinyuranye z’umutima, stroke, n’izindi. Kuba kandi habonekamo potasiyumu birwanya umuvuduko ukabije w’amaraso kuko potasiyumu ifasha imiyoboro y’amaraso kwaguka.
Mu mahenehene harimo selenium ihagije. Uyu munyungugu ukaba ugira uruhare rukomeye mu bwirinzi bw’umubiri uwurinda indwara cyane cyane iziterwa na mikorobe.
Amahenehene akungahaye kuri poroteyine zikaba zizwiho kubaka umubiri akaba ari nayo mpamvu ahabwa abana bafite ikibazo cya bwaki ndetse no kugwingira. Si ugukura mu gihagararo gusa ahubwo anafasha gukura mu bwenge n’imitekerereze
Nubwo twavuze ko ariyo asatira amashereka kurusha amata y’inka ariko nanone ntabwo wayasimbuza amashereka ahubwo wayamuha mu gihe byibuze yujuje umwaka, akaba kimwe mu bigize ifashabere maze akarinda umwana wawe indwara ziterwa n'imirire mibi harimo bwaki no kugwingira.
Akamaro ku buzima
Amagufa akomeye
Nubwo ihene itabyihariye yonyine, ariko amata mu moko yose abamo kalisiyumu, bityo no mu mahenehene tuyisangamo. Akarusho ni uko amahenehene aguha kalisiyumu itagira ingaruka yagutera bityo igatuma amagufa akomera kandi bikayarinda indwara zinyuranye ziyafata
2. Kurinda kubyimbirwa
Ubushakashatsi buracyakorwa ngo hamenyekane niba amahenehene abuza kubyimbirwa umubiri wose kuko byamaze kugaragara yuko abuza kubyimbirwa mu nda no gutumba nyuma yo kuyanywa bigendana no kugugara nkuko biba ku mata y’inka. Kuyanywa bituma mu nzira y’igogorwa hataba ububyimbirwe
3. Kunyunyuza intungamubiri
Ubushakashatsi bugaragaza ko amahenehene ariyo yegereye bya hafi amashereka kurusha amata y’inka. Bityo kuyanywa bituma umubiri ubasha gukurura intungamubiri zinjiye mu byo twariye kandi bigafasha igifu gukora neza
4. Gutera ingufu imikorere y’umubiri
Amahenehene arimo intungamubiri ku gipimo cyo hejuru ugereranyije n’amata. Kuyanywa rero ntibigombera ubwinshi. Agakombe kamwe kaguha 40% bya kalisiyumu ukeneye ku munsi, 20% bya vitamin B ukeneye ndetse na potasiyumu na fosifore biri ku gipimo cyiza. Kuyanywa kandi bifasha umubiri nkwinjiza ubutare n’umuringa bikaba bifasha abafite ikibazo cyo kubura amaraso.
5. Kurinda umutima
Mu mahenehene harimo ibinure byiza bikubye 2 ibiboneka mu mata, ndetse ho nta nubwo habamo ibinure bibi bityo kuyanywa ntabwo byongera cholesterol. Ibi birinda indwara zinyuranye z’umutima, stroke, n’izindi. Kuba kandi habonekamo potasiyumu birwanya umuvuduko ukabije w’amaraso kuko potasiyumu ifasha imiyoboro y’amaraso kwaguka.
6. Kongerera ingufu ubudahangarwa
Mu mahenehene harimo selenium ihagije. Uyu munyungugu ukaba ugira uruhare rukomeye mu bwirinzi bw’umubiri uwurinda indwara cyane cyane iziterwa na mikorobe.
7. Gukura
Amahenehene akungahaye kuri poroteyine zikaba zizwiho kubaka umubiri akaba ari nayo mpamvu ahabwa abana bafite ikibazo cya bwaki ndetse no kugwingira. Si ugukura mu gihagararo gusa ahubwo anafasha gukura mu bwenge n’imitekerereze
Icyitonderwa
Nubwo twavuze ko ariyo asatira amashereka kurusha amata y’inka ariko nanone ntabwo wayasimbuza amashereka ahubwo wayamuha mu gihe byibuze yujuje umwaka, akaba kimwe mu bigize ifashabere maze akarinda umwana wawe indwara ziterwa n'imirire mibi harimo bwaki no kugwingira.
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