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Urubuto rw’umwembe rukungahaye kuri vitamini nyinshi zifitiye umubiri akamaro


 Urubuto rw’umwembe rukungahaye kuri vitamini nyinshi zifitiye umubiri akamaro Umwembe ni urubuto rufitiye umubiri akamaro kuko ukungahaye kuri vitamin C ikenerwa mu gukora poroteyini z’ingenzi ku menyo, imikaya, amagufwa, imiyoboro y’amaraso, mu gukiza ibisebe, ikanagira uruhare mu gukora indurwe y’umwijima kandi ikanafasha mu ikoreshwa ry’imunyungugu wa fer wongera amaraso mu mubiri.
Impuguke mu by’imirire, Philippe Grand avuga ko umwembe ari urubuto ruribwa n’abantu benshi kandi ko nk’uko akomeza abisobanura ngo umwembe ukize ku ntungamubiri zitandukanye umubiri w’umuntu ukenera, cyane cyane kuri vitamine A na C ariko hanabonekamo vitamine B. Vitamini C igira uruhare mu mikurire y’imikaya, ikingira umubiri indwara y’inzira z’ubuhumekero nka asima, indwara z’impiswi, macinya, gusukura amaraso nno kurinda kanseri zitandukanye. Iyo vitamine kandi ibonekamo ku gipimo cya miligarama 22 na 100. Amazi y’igishishwa cyayo kuyogesha mu kanwa bikingira indwara zimwe na zimwe zo mu kanwa, amazi y’ibibabi n’igishishwa bibijije bikavura impiswi na macinya , mu gihe ibibabi by’imyembe bikiri bito, iyo bitapfunwe na byo bivura impiswi na macinya. Amatembabuzi y’umwembe kandi akoreshwa mu gufatanya impapuro ariko bisaba kwitonderwa kuko hari ubwo bigira ingaruka ku mubiri nko gupfuruta mu gihe indabo na zo zatera ikibazo mu mikorere y’inzira z’ubuhumekero ku bantu bamwe na bamwe kuko imibiri y’abantu iba idakora kimwe.
Umwembe kandi na none ufitiye umubiri akamaro kuko ukungahaye kuri vitamine A ikenerwa mu kurwanya indwara z’ubuhumyi, igabanya kuba umuntu yafatwa n’indwara ya kanseri cyane cyane iy’impyiko, mu kanwa, ibere, mu mihogo n’izibasiraga inzira z’ubuhumekero. Uretse vitamini A, hari n’izindi zifasha mu gutuma habaho kwiyuburura k’umubiri, ingirangingo zishaje zigasimburwa n’izindi. Vitamini E na B ibonekamo ibyiciro bya B1, B2 iboneka ku bagore gusa, hanabonekamo vitamine B6, ituma umwuka mwiza (oxygène) ugera mu bice byose by’umubiri.
Vitamine A ibonekamo ku bagore gusa, ikaba irinda indwara kandi ikagira uruhare mu gukura k’umwana batwite kimwe no kwibaruka, ikomera ry’amagufwa n’ubuzima bw’ingirangingo. Vitamine A iboneka mu biryo byinshi: amavuta y’umwijima w’ifi yitwa morue kimwe n’inyama y’umwijima muri rusange, ikimuri, umuhondo w’igi no mu mata. Akenshi n’ubwo iboneka ku bikomoka ku matungo, inaba mu myembe, muri karoti, mu ibijumba, mu ishu, muri epinari, no mu ipapayi. Imyembe inakungahaye ku myunyungugu yitwa potasiyumu ugira uruhare mu kwikanya no kwikanyura kw’imitsi, umutima, impyiko, kugwa ibinya n’umunaniro.
Intungamubiri ziri mu mwembe kuri garama 100
Abahanga mu bumenyi bw’imbonezamirire babitangaje kuko ngo muri garama ijana z’umwembe haba harimo amazi ku kigereranyo cya 82 kugera kuri 83,5 %; kandi amazi agira uruhare runini mu gusohora imyanda mu mubiri , poroteyini yo ibonekamo ku gipimo cya 0,5 kugera kuri 0,6 g mu gihe ibitera imbaraga birimo biboneka hagati ya 56 kugeza kuri 65 kcal, ibinyamavuta bibonekamo ku kigereranyo cya 0,1 03g bikaba bimwe mu bitanga ingufu naho ibinyasukari bibonekamo hagati y’igipimo cya garama 13,4 na garama 17, na byo bitanga ingufu. Imyembe inakungahaye ku myunyungugu yitwa potasiyumu ugira uruhare mu kwikanya no kwikanyura kw’imitsi, umutima, impyiko , kugwa ibinya n’umunaniro. Hanabonekamo sodiyumu, fosifore hagati y’igipimo cya miligarama 22 na 25, feri igira uruhare mu kongera amaraso mu mubiri ifitemo miligarama 1 na 1,2; kalisiyumu yo ifite miligarama hagati ya 20 na 22 , manyeziyumu ni hagati ya garama 8 na 9.
Hifashishijwe urubuga rwa interineti «Santé Canada. Fichier canadien sur les éléments nutritifs, 2010 » hagaragaraho ko umwembe mubisi ubonekamo ibitera imbaraga ku gipimo cya garama 67, poroteyini yo ifite garama 0,5 ; ibinyasukari ni garama 17,6 n’ibinyamavuta bifite garama 0,3. Umwembe mubisi kandi ushobora gukoreshwa mu guhumuza ibiryo cyane cyane inyama z’ibiguruka, iz’ibishuhe (le canard) n’iz’ingurube. Igishishwa cy’umwembe n’ikibuto cyawo na byo ni ingirakamaro kandi umwembe unavamo amavuta yo kurya ndetse mu bihugu byateye imbere mu nganda babibyaza ifarini na komfitire. Bityo rero umwembe ni ingenzi mu guha umubiri ibyo ukeneye cyane cyane muri vitamini A na C.

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