Menya ibyiza byo kurya igihaza ku buzima bwawe

Igihaza kiri mu biribwa bimaze igihe kinini bizwiho kugira umumaro ukomeye ku buzima, nubwo hari abataragiha agaciro gahagije mu mirire ya buri munsi. Ni kimwe mu bihingwa byo mu muryango w’ibimera bya Cucurbitaceae, kandi gikunze kuribwa mu buryo butandukanye bitewe n’aho umuntu atuye n’uko akunda kugitegura.

Hari abakirya nk’imboga zisanzwe zitekanye, abandi bakagikoramo potage, mu gihe hari n’abagihuza n’ibishyimbo cyangwa ibindi biribwa bikavamo ifunguro ryuzuye kandi rifite intungamubiri.

Igihaza kiba gifite ibara ryiza rikunda kuba umuhondo cyangwa orangé, rikaba rinazwiho kuba ryoroshye kurya no gusya. Imbere yacyo haba harimo imbuto zikurwamo mbere yo guteka, ariko n’izo mbuto ubwazo zifite akamaro ku buzima iyo zateguwe neza. Nubwo abantu benshi bakunze kugifata nk’imboga zisanzwe, igihaza ni ikigega gikomeye cy’intungamubiri zifasha umubiri gukora neza, zirimo vitamine, imyunyungugu na fibre.

Intungamubiri ziboneka mu gihaza

Agace k’igihaza ka garama 80 gusa kaba karimo intungamubiri zifasha umubiri mu buryo butandukanye. Muri zo harimo garama 0.5 za poroteyine, garama 0.2 z’ibinure, garama 1.5 z’ibinyampeke, garama 1.4 z’isukari na garama 1.2 za fibre. Hari kandi miligarama 67 za potasiyumu, miligarama 764 za carotene na miligarama 6 za vitamine C. Ikindi gitangaje ni uko ako gace kagira ingufu nke cyane, kuko kaba gafite 10 Kcal gusa, bivuze ko igihaza gishobora kuribwa n’abifuza kurya ibiryo bifite intungamubiri nyinshi ariko bidafite calories nyinshi.

Ibi bituma igihaza kiba kimwe mu biribwa byiza ku bantu bifuza kugabanya ibiro, kunoza imirire cyangwa kurinda umubiri indwara ziterwa no kurya nabi.

Uko igihaza gifasha uruhu gukomera no gusa neza

Kimwe mu bintu by’ingenzi bituma igihaza kigira umumaro ku buzima ni uko gifasha cyane uruhu. Uruhu ni urugingo runini ku mubiri w’umuntu, kandi ruba rukeneye intungamubiri zihagije kugira ngo rukomeze kuba rwiza, rworoshye kandi rukingire umubiri. Igihaza kirimo vitamine C, vitamine E na beta-carotene, byose bikora nk’aba-antioxydants, bivuze ko birinda uturemangingo tw’umubiri kwangirika.

Vitamine C ni ingenzi cyane mu ikorwa rya collagen, ari yo poroteyine ifasha uruhu gukomera, kudatakaza ububengerane no kudasaza vuba. Iyo umuntu adafite vitamine C ihagije, uruhu rushobora guhinduka rworoshye gukomereka cyangwa rugatakaza ubushobozi bwo kwisubiranya. Kurya igihaza rero bishobora gufasha umubiri kubona iyi vitamine mu buryo busanzwe, bigatuma uruhu rugira ubuzima bwiza kandi rugakira vuba igihe rwakomerekejwe.

Vitamine E na yo ifite akamaro gakomeye kuko ifasha kurinda uturemangingo tw’uruhu kwangizwa n’imikorere ya buri munsi y’umubiri ndetse n’ibyaturuka hanze nk’izuba rikabije. Iyi vitamine ikorana neza na vitamine C mu gufasha uruhu kugumana amazi, kutuma rutuma no kugabanya ibyago byo kwangizwa n’imirasire y’izuba.

Uko beta-carotene yo mu gihaza ifasha umubiri

Igihaza gikungahaye cyane kuri beta-carotene, ikaba ari yo igiha rya bara ry’umuhondo cyangwa orangé. Mu mubiri, beta-carotene ihindukamo vitamine A, imwe muri vitamine z’ingenzi cyane mu kurinda ubuzima bw’amaso, uruhu ndetse n’ubudahangarwa bw’umubiri.

Vitamine A ifasha uruhu kwirinda ingaruka mbi z’imirasire ya UVB ituruka ku zuba, ishobora gutera kwangirika k’uruhu ndetse no kongera ibyago bya kanseri y’uruhu. Nubwo kurya igihaza bidahita bisimbura ubundi buryo bwo kwirinda izuba, birafasha kugira uruhu rukomera no kugabanya ibyago byo kwangirika byoroshye.

Ikindi ni uko vitamine A ifasha mu mikorere myiza y’amaso, cyane cyane mu kubona neza nijoro no

Fibre yo mu gihaza ifasha igogorwa ryiza

Igihaza kirimo fibre, nubwo yaba ari nke ugereranyije n’ibindi biribwa bimwe na bimwe, ariko na yo igira uruhare rukomeye mu gutuma igogorwa rigenda neza. Fibre ifasha ibiryo kunyura neza mu mara, ikagabanya ikibazo cyo impatwe no gufasha inda gukora neza. Ku bantu bakunda kugira ikibazo cyo kuribwa mu nda cyangwa kutigogora neza, kongera igihaza mu mirire bishobora kubafasha, cyane cyane iyo gihujwe n’andi mafunguro arimo fibre nyinshi no kunywa amazi ahagije.

Fibre kandi ifasha umuntu kumva ahaze igihe kirekire, bityo bikagabanya kurya kenshi cyangwa kurya ibirenze urugero. Ibi bishobora gufasha abantu bagerageza kugenzura ibiro byabo cyangwa bashaka guhindura uburyo bw’imirire.

Igihaza n’ubudahangarwa bw’umubiri

Kubera vitamine C na beta-carotene kirimo, igihaza gifasha umubiri kugira ubudahangarwa bwiza. Vitamine C izwiho gufasha uturemangingo tw’umubiri twirinda indwara gukora neza, bigafasha guhangana n’indwara ziterwa na virusi cyangwa bagiteri. Iyo umuntu arya indyo ikungahaye ku mboga n’imbuto zirimo vitamine C, umubiri ubasha kwirwanaho neza kurushaho.

Beta-carotene na yo igira uruhare mu gutuma ururenda rwo mu myanya y’ubuhumekero n’indi myanya yo mu mubiri rugira ubuzima bwiza, bikagabanya ibyago byo kwandura indwara zimwe na zimwe. Bivuze ko kurya igihaza bishobora kuba imwe mu nzira zoroshye zo kongera intungamubiri zifasha umubiri kwirinda.

Potasiyumu yo mu gihaza ifasha umubiri gukora neza

Igihaza kirimo potasiyumu, umunyungugu ufite akamaro mu gufasha imikaya gukora neza, gutuma umutima utera neza no kugenzura umuvuduko w’amaraso. Nubwo ingano ya potasiyumu iba mu gihaza idahagije yonyine ngo ikemure ibibazo byose by’umubiri, ni umusanzu mwiza mu mirire ya buri munsi, cyane cyane iyo umuntu arya n’ibindi biribwa bikungahaye kuri uyu munyungugu.

Potasiyumu ifasha kandi kugabanya ingaruka z’umunyu mwinshi mu mubiri, bityo ikagira uruhare mu kurinda umutima n’imiyoboro y’amaraso.

Kuki igihaza gikwiye kujya ku meza yawe kenshi?

Impamvu ikomeye ituma igihaza gikwiye kujya mu mafunguro yawe ni uko gifite intungamubiri nyinshi ariko kikagira calories nke. Ni ibiryo byoroheye umubiri, bishobora kuribwa n’abana, abakuru ndetse n’abakuze, kandi bishobora gutegurwa mu buryo butandukanye ku buryo bitarambira.

Ushobora kugiteka nk’imboga zisanzwe, ukagikoramo isupu, ukagihuza n’ibishyimbo cyangwa se ukagisya kikavamo puree yoroshye kurya. Hari n’abakunda kugikoramo umutobe cyangwa kugihuza n’andi mafunguro kugira ngo bongere intungamubiri ku meza yabo.

Icyitonderwa ku kurya igihaza

Nubwo igihaza gifite akamaro gakomeye ku buzima, ni byiza kwibuka ko nta kiribwa na kimwe cyonyine gishobora gutanga intungamubiri zose umubiri ukenera. Igihaza kigomba kuribwa nk’igice cy’indyo yuzuye irimo imboga zitandukanye, imbuto, ibinyampeke, poroteyine n’amazi ahagije. Uko kurya mu buryo buboneye ni byo bituma umubiri ubona intungamubiri zitandukanye kandi ugakora neza.

Igihaza ni kimwe mu biribwa byoroheje kuboneka ariko bifite akamaro gakomeye ku buzima bw’umuntu. Gishobora gufasha uruhu gukomera no gusa neza, kikarinda uturemangingo kwangirika, kikongera ubudahangarwa bw’umubiri, kigafasha igogorwa kandi kikagira uruhare mu buzima bw’amaso n’umutima. Kuba gifite calories nke ariko kikaba gikungahaye kuri vitamine C, vitamine E, beta-carotene, fibre na potasiyumu, bituma kiba kimwe mu biribwa umuntu yakagombye gushyira ku rutonde rw’ibyo arya kenshi.

Mu gihe ushaka kunoza imirire yawe no gufasha umubiri gukora neza, kongera igihaza mu mafunguro ya buri munsi bishobora kuba intambwe yoroshye ariko ifite akamaro kanini.