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VITAMINI N’INTUNGAMUBIRI MURI AVOKA


VITAMINI N’INTUNGAMUBIRI MURI AVOKA
Ubusanzwe ngo ikiribwa cyangwa urubuto rwiza ni urwifitemo amoko menshi ya vitamini hamwe n’intungamubiri icyarimwe. Ngo iyo uriye ikiribwa cyangwa urubuto nk’urwo, uba uriye neza cyane. Uburyo intungamubiri ari nyinshi mu kiribwa, ngo bikaba bipimwa bagereranya intungamubiri zibonekamo hamwe na calories.
Avoka rero yo ngo ibonekamo intungamubiri z’ingenzi hafi 20, zirimo icyo bita fiber, potassium, Vitamin E na B hamwe na acide yitwa folic. Akandi kamaro gakomeye ka avoka, ngo ni uko ifasha umubiri gukoresha ibindi binyamavuta biri mu mubiri harimo nka carotene ya alpha na Beta, hamwe na lutein, ibi byose bikaba biboneka mu mbuto zitandukanye.
Avoka kandi ngo yifitemo antoxidants, izi zikaba zifasha umubiri kwirinda indwara zitandukanye. Amavuta aba muri avoka, yo akaba nta ndwara atera, ahubwo akaba afasha umubiri gukora neza, kuko ngo yifitemo « monounsaturated fats ».
DORE VITAMINI ZIBA MURI AVOKA :
1. Vitamini A:
Iyi akaba ari vitamini ifte akamaro gakomeye ku maso y’umuntu, kuko imufasha kureba neza. Ndetse urwaye amaso nawe akaba agirwa inama yo gufata ibiribwa bikungahaye kuri Vitamin A, bityo avoka nayo ikaba irimo.
2. Vitamini C:
Iyi Vitamini yo ngo ifasha imikorere myiza y’ubwirinzi bw’umubiri; bityo ikaba ifasha umubiri mu kwirinda indwara z’ibyorezo, infections hamwe n aza allergies.
3. Vitamini E:
Akamaro gakomeye ka Vitamini E ngo ni ugukora nka antioxidant, bikaba bisobanura ko ifasha mu gukiza umubiri ibintu bibi byawangiza. Gufata Vitamini E ngo bikaba bishobora gufasha umubiri kwirinda kurwara cáncer hamwe n’indwara z’umutima.
4. Vitamini B6:
Akamaro ka Vitamini B6 akaba ari ugufata ibiribwa umuntu yariye ikabihinduramo energy, cyangwa se imbaraga. Abantu barya ibiryo byiganjemo ama proteyine, ngo bakaba baba bakeneye pyrodoxine nk’iyi iboneka muri avoka kugirango ibashe guhindura izo proteyine mo imbaraga umubiri ukeneye. Kurya Vitamini B6 buri munsi, ngo bizafasha umubiri kugira imbaraga ahubwo ikawurinda kubyibuha cyane.
5. Potassium:
Iyi ni intungamubiri ikenewe cyane kugirango umuntu ahorane ubuzima bwiza. Potassium ngo ikora ku bice byinshi by’umubiri, harimo uturemangingo duto cyane, cells, tissues hamwe n’inyama z’umubiri, ariko kandi ngo icy’ingenzi ni uko potassium ifasha cyane umutima gukora neza. Ufata potassium buri munsi ku kigero gisabwa, ngo bimufasha kwirinda indwara za hato na hato z’umutima, ndetse ikagabanya umuvuduko w’amaraso ku bafite icyo kibazo. Potassium kandi niyo ifasha umubiri gukura neza.
6. Lutein:
Iyi nayo ni antioxidant, ikaba ifasha imikorere myiza y’amaso ndetse n’uruhu. Ikindi kandi ngo irinda uruhu kwangizwa n’izuba. Ngo gufata lutein ikenewe buri munsi ngo byarinda gusaza imburagihe.
7. Folate (Vitamini B9):
Acide yitwa folic, ariyo vitamini B9 ngo nayo ifite akamaro gakomeye cyane kuko ifite aho ihurira n’imikorere y’ubwonko. Ngo iyo ufata iyi Vitamini ku kigero gisabwa buri munsi, ubwonko bwawe bukora neza kurushaho. Nanone Vitamini B9 ifatanya na Vitamini B12 mu gutuma habaho ikorwa ry’insoro zitukura ku kigero gikenewe.
8. Monounsaturated fat:
Iyingiyi nayo ifasha mu kugabanya cholesterol mu mubiri yaba yazanywemo n’ibindi biribwa by’ibinyamavuta biyifite.
IBICE BY’UMUBIRI BYUNGUKA IYO URIYE AVOKA:
1. Umutima
2. Prostate (igice kimwe mu bigize imyanya myororokero y’umugabo)
3. Amaso
4. Umuvuduko w’amaraso
IBYO AVOKA IFASHA KWIRINDA:
1. Indwara z’umutima
2. Umunaniro
3. Cancer (cyane cyane iya prostate hamwe n’iy’ibere)
4. Osteoarthritis cyangwa rheumatoid arthritis
Avoka rero ukaba ushobora kuyirira aho, kuyishyira ku biryo, harimo no mu mukati, ugakora salade yayo cyangwa se ukayitaka kuri salade iyo ariyo yo yose wakoze.

Shyiraho Igitekerezo!

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