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Akamaro ko kurya imbuto (fruits)


 Akamaro ko kurya imbuto (fruits) Hariho umugani umaze iminsi uvuga ngo « Aho izuba ryinjiye indwara ntizihacumbika.” Naho abamenyi biby’ubuzima bo bati “Aho barya imbuto mu buryo buhagije, indwara ntizishobora kuhinjira.”
Imbuto ni isoko itangaje ya vitamines, imyunyu ngugu, n’ibintu bikoresha amara neza (fibres).
Mu mbuto harimo vitamin C kurusha inyama, amata, amagi, ibinyampeke n’ibinyamisogwe byumye. Uwatungwa n’ibi ntarye imbuto, yarwara indwara z’injyanamuntu.
Imbuto zigomba kubanza ku meza no mu nda mbere ya buri gaburo, kuko zinezeza inzira z’ubwenge ari zo amaso, amatwi, amazuru, ururimi n’ikiganza. Ni ibyokurya, kandi zikaba ari n’umuti. Imbuto zikwiriye kubanziriza ibyokurya bya mu gitondo, cyangwa by’andi masaha, ariko tukamenya ko ari indyo yuzuye itagomba kuba imperekeza y’ibyokurya bindi byavuzwe. (Pamplona Roger, muri Guide des aliments, vol. 1, p. 32-33).
Imbuto zitunze amazi, ni yo mpamvu zirinda icyaka. Zirimo isukari, abazirya bahorana intege. Zifite ibinyamafu, abazirya bagira imbaraga. Zigira fibres, abazirya bituma neza kandi ku gihe. Zituma vitamine C ikwirakwira neza mu mubiri, zica imyanda no gukura indurwe nyinshi mu maraso. Abazirya ntibarwara indwara ya goutte n’imitsi, kandi ntibarakazwa n’ubusa, cyangwa kurwara ibisebe byo mu nzira y’igogora. Zigira vitamin A na C, zigakingira kanseri. Zigira imyunyu ngugu ya potasiyumu, manyeziyumu, kalisiyumu, ubutare (fer). Imyunyu ifashe iya mbere mu gukoresha neza umubiri w’umuntu.
Potasiyumu ikoresha neza inzira zo kwihagarika, itera imihore y’umutima kugira imbaraga hamwe n’indi mihore, ni umuti w’umugongo n’impyiko. Impyiko zashegeshwe no kuziba k’utuyunguruzo twazo (glomélules), aho umuntu aba yarwaye indwara yitwa “néphrose”, ntizishobora kuyungurura potasiyumu neza cyangwa kwihanganira ibiribwa biyikizeho. Bimwe mu biribwa biyikizeho, ni nk’umuneke, …
Manyeziyumu irinda umunaniro, itera guhora ukeye, ikoresha neza imitsi yumva, imyakuro, imitsi y’umutima n’amara, ikoresha ibyo wariye bigahinduka imbaraga, iyo yiyunze na potasiyumu, fosifori. Igoboka mu kurema no gukomeza amagufwa n’amenyo, itera imbaraga mu ngirangingo fatizo, amakuru agatembera neza mu mitsi yumva, igatera imihore kwirambura vuba (kwinyakura).
Kalisiyumu itera kudahungabanywa n’akari ko kose mu mubiri, ikingira ibyuririzi, ikongerera imbaraga ubutaraga, igakingira indwara z’udukoko, irinda umutima n’imitsi y’imijyana, yoroshya amaraso, iminina amavuta mu maraso, igatuma plaquettes zikora neza, iraboneza kandi ikaruhura urusobe rw’imitsi yumva, igatuma umuntu yiyumvamo amahoro. (Les Délices du potager, p. 83-84).
Mu mbuto harimo “flavonoïdes”, “anthocyanines”. Ni byo bituma imbuto zihinduka umuti urinda imitsi kumagara, zikoroshya amaraso no gukingira kanseri.
Dore ibyo imbuto zitagira :
· Urugimbu, indurwe yitwa purine ituma umuntu arwara goutte.
· Ntizikumira intungamubiri
· Amakakama yangiriza umubiri
Imbuto ni byo byokurya bitaruhije gutegura. Iyo uziriye, nta bisigazwa bibi bisigara mu mara no mu maraso. Bitewe n’uko zitera kwihagarika neza, zituma ibisigazwa n’imyanda yo mu maraso bisohoka. Zikoresha impyiko neza, zoroshya amara, zikayazibura, zikingira impiswi. Bitewe n’uko zikize kuri vitamin A na C, zirinda gusaza imburagihe, gushanyarara (artériosclérose), imitsi, kanseri, n’izindi ndwara.
Kurya imbuto bikingira guturika k’udutsi two mu bwonko no kugabanuka kw’imitsi y’umutima. Uko umuntu arya imbuto kenshi, ni ko aba yikingira kanseri yo mu myanya igogora, iy’ubuhumekero, no mu nzira zo kwihagarika. (Guide des aliments, vol. 1, p. 39).
Ijambo “Imbuto” ni ijambo ryerekeza ku burumbuke, kugwira, ingaruka. Imbuto zinjiza mu mubiri intungamubiri (vitamines), imyunyu ngugu yo mu rwego rwo gusana (oligo-éléments) na zimwe mu nyubakamubiri.
Imbuto ni isoko y’ubutaraga, gukomera, n’ubuzima. Zikennye mu munyu (sodium) n’ibivumbikisho, zigira gommes na pectin zishinzwe kuburizamo urugimbu, kandi ni zo zikoresha amara neza. Indurwe yazo ntiyonona amaraso, ahubwo irinda imitsi y’imigarura; hiyongereyeho tannins ibamo, bituma imbuto zibarirwa mu byokurya bivura.
Imbuto zikingira ubuzima, ni ibyokurya bikiza (aliments curatifs) bitagira umusimbura n’umwe, kuko zitera kwihagarika, zimara inyota, zitera kwituma neza, zitunga umubiri (vitalisants).
Vitamine C y’imbuto, iyo ihujwe n’ibyitwa carotene, bituma proteyine twariye zikora neza, maze ubutare (fer) bugakwirakwizwa neza (reminalisants). Zigira indurwe yitwa citrique iburizamo kuremwa kw’indurwe yitwa acide urique. Imbuto zikingira kanseri yo mu mara manini.
Icyitonderwa :
Igihe urya imbuto, ugomba gutoranya izeze neza, kandi zihiye neza, zikabanziriza irindi funguro.
Imbuto zitera kuryoherwa. Iyo zikoreshejwe urangije kurya (dessert), imbuto zishobora kuzibya amara, cyane ku barya amavuta menshi, ni byo nkomoko y’imyuka myinshi mu mara, no gutura imibe cyane. N’iyo uriye uri kunywa n’umutobe wabyo bishobora guteza iyo ngorane. (Claude Belou, les Délices du potager, p. 305).
Akamaro ka zimwe mu mbuto
1. Ikinyomoro : gitunze vitamine C, gitera kwihagarika neza, gikoresha impyiko neza, kirakenewe igihe impyiko zirimo imisenyi, igihe hariho kugomera inkari zikaza ari duke duke, goutte, n’umubyibuho w’ikirenga.
2. Ipapayi : igabanya indurwe mu gifu, irwanya indwara zo mu mara, igatera kwituma neza, yongera amaraso, ni nziza ku batwite n’abakunda kuvamo inda. Amazi yayo atera uruhinja kwituma.
3. Pastèque (water melon; tikiti maji) : ni igihaza kiribwa ari kibisi, gitera kwihagarika neza, ni inshuti y’impyiko, cyoza amaraso,…
4. Umuneke (w’umushaba) : urakize kuri potasiyumu, urakenewe ku barwaye umutima, ni ibyokurya byiza mu gukingira umwijima,…
5. Inkeri : zikize muri vitamin A, C na E. Ziri mu bikingira kanseri no kurinda imitsi kumagana,…
6. Pomme (apple) : ikingira amara, ikura urugimbu mu maraso, ikabuza imitsi kumagara.
7. Inkeri zirabura (zo mu ishyamba: framboises) : zifite fibres, folates, vitamine C, potasiyumu, fer (ubutare), flavonoïde. Zirakenewe ku barwaye indwara z’ibyuririzi, impatwe, impyiko zikorana intege nke, umwijima, zirukana imyanda mu mubiri.
8. Indimu : zoza amaraso, zikingira ibyuririzi, zirwanya kanseri.
9. Icunga : zituma amaraso agira ireme kandi akiyongera, zigakingira umubiri, zirinda umunaniro abakoresha ubwenge cyane.
10. Imbuhu (gaperi) : zikura imisenyi mu mubiri, zivura umutwe wigize kagarara, zigakoresha neza impyiko.
11. Inzabibu (raisins ; grappes) : zikomeza umutima, zitera amaraso ireme, zibuza urugimbu kuba rwinshi, zikabuza imitsi kumagara, zituma imitsi imera neza, zikingira umwijima, zigatuma amaraso agenda neza mu mwijima. Zirakwiriye igihe umuntu arwaye cirrhose cyangwa afite amazi mu nda (ascite), arwaye karizo (hémorroïdes), impatwe, kuziba amara, impyiko zikora nabi, indurwe nyinshi, umunaniro w’ikirenga wo mu bwenge, igihe ubwenge ari bugufi, no mu gihe umuntu arwaye kanseri.
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