Urunyogwe abenshi turarukunda ariko uyu munsi ndifuza ko tumenya ibirugize Numara gusoma iyinkuru ndakubwiza ukuri ko urarukunda biruseho.
Amashaza ni igihingwa gikunze kwera mu duce tugira imvura iringaniye, kikaba kirandararandav ariyo mpamvu ubutaka cyishimiye abahinzi bakunda kugihembera kikabasha kwerera hejuruibi bigatuma umusaruro wiyongera ndetse n’ imbuto zikarushaho kwakira izuba rihagije rituma intungamubiri tugikeneramo ziboneka.
Mu ntungamubiri dusangamo,Ingufu,Ibinyasukari, Poroteyine,Fibre,Ibinure bitarimo cholesterol,Vitamini zinyuranye nka Vitamin B9, Vitamin B5, Vitamin B3, Vitamin B2, Vitamini A,Vitamini C, Vitamini E na Vitamin K, Imyunyungugu nka Sodiyumu, Potasiyumu ,Kalisiyumu , Umuringa, Ubutare , Magnesium, Manganese, Selenium, Zinc,Beta carotene,Beta cryptoxanthin,Lutein-zeaxanthin
Akamaro k’urunyogwe ku buzima
Mu runyogwe dusangamo vitamin B9 ari yo izwi nka folic acid cyangwa folate.
Iyi ni imwe muri vitamin zo mu itsinda rya vitamin B ikaba ari vitamin ikenerwa n’umwana ukiri mu nda ya nyina kugirango DNA ye ikorwe neza. Iri funguro ni ingenzi rero ku mugore utwite kuko ririnda umwana kuzavukana ubumuga akenshi bukunze gufata urutirigongo.
Urunyogwe rurimo vitamin C
Iyi vitamin ikaba ari ingenzi mu gufasha umubiri gusohora imyanda no kongerera ingufu ubudahangarwa bwawo. Ibi bikaba birinda umuntu indwara zandura
Mu runyogwe kandi dusangamo beta-sitosterol. Ubushakashatsi bugaragaza ko imboga n’imbuto zikize kuri yo zifasha mu kugabanya igipimo cya cholesterol mbi mu mubiri
Kandi urunyogwe rukungahaye kuri vitamin K.
Uretse kuba vitamin K ifasha amaraso kuvura no gukama iyo dukomeretse, ubushakashatsi bugaragaza ko iyi vitamin igira uruhare mu gutuma amagufa akomera ndetse imyunyungugu akeneye akabasha kuyibika.
Ibi rero bigira uruhare mu kurinda indwara zinyuranye zangiza amagufa ndetse binafasha mu kurinda indwara ya Alzheimer; ikaba ifata ahanini abageze mu zabukuru ikabatera kwibagirwa ku buryo n’izina rye aba atakiryibuka. Ibi iyi vitamin ibikora irinda iyangirika ry’udutsi two mu bwonko.
Nkuko twabibonye mu runyogwe harimo beta-carotene, lutein na zea-xanthin hamwe na vitamin A, Vitamin A ikaba ari ingenzi mu gutuma amaso, uruhu n’ibindi bice by’umubiri bikora neza.
Naho ziriya flavonoids zo zikaba zirinda kanseri zinyuranye cyane cyane kanseri y’ibihaha n’iyo mu nzira y’igogorwa cyane cyane mu kanwa.
Ni byiza kurya amashaza akiri mabisi kuko nibwo intungamubiri zibanze uzibonamo gusa ntibivuzeko amashaza yumye Atari meza kuko nayo afitiye akamaro gakomeye umubiri n’ubwo hari bimwe mu binyabutabire by’ ingenzi biba byangijwe n’izuba mu gihe cyo kumisha amashaza, ni byiza ko tujya turya ariko twibuka ko turi no kwivura niyompamvu hari ibiribwa abantu runaka baba batemerewe ariko ku mashaza ho ubushashakashatsi bwagaragajeko ntabatemerewe kuyakoresha.
Ibyo twifashishije dutegura inkuru
Sante magazine
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