UBUKI, Dore akamaro ubuki bufite ku buzima bwawe

Hari abantu bafata ubuki nk’ikintu kibonekamo uburyohe buhebuje nyamara hari ibindi ubuki bushobora kudufasha mu buzima bwacu bwa buri munsi.

1.    Bushora kukuvura udusebe two mu kamwa no mu mara. Kunywa amata n’utuyiko tubiri tw’ubuki kabiri ku munsi bizagufasha gukemura iki kibazo,
2.    Kugabanya umuvuduko w’amaraso na choresterol mbi. Kunywa amazi n’akayiko k’ubuki ukabikora buri munsi bishobora kugufasha gukemura iki kibazo,
4.    Gukiza igisebe. Gusiga ubuki ku gatambaro ugashyira ku gisebe bifasha kuba kitazamo amashyira ndetse kikanakira vuba.
5.    Ngo nanone ku bantu bafite indwara zitazwi cyangwa se zidakira bajya bakunda gufata amafunguro arimo ubuki ngo kuko byabafasha kuba bakoroherwa n’izo ndwara.

Kuba ubuki rero bushobora kugira umumaro nk’uyunguyu bubikesha ko buba bwakozwe hakusanyizwe ibyo inzuki ziba zakuye ku ndabo zitabarika, ndetse no ku bimera bitandukanye biba byivanzemo imiti y’umwimerere itanukanye. Twababwira kandi ko ubuki bubamo imyunyungugu itandukanye yose ifitiye umubiri akamaro ntagereranywa.

Avoka urubuto rwibitsemo intungamubiri nyinshi. Soma utumaro 10 avoka ifitiye umubiri wawe.

Avoka nk’ikiribwa gifitiye akamaro umubiri wacu bitewe no kuba ikungahaye ku mavitamine nka A, B, C na K, usanga hari bamwe batacyitaho cyane cyane aho abagabo benshi bakunda kuvuga ko ari ikiribwa cyagenewe abana n’abagore, mu gihe mu bihugu byateye imbere ari nkitegeko ko buri mafunguro hagomba kuba hongeweho ibikomoka kuri Avoka.

Akaba ari yo mpamvu tugira ngo turebere hamwe icyo ishobora kumarira umubiri wacu.
 1. Ifasha umutima gukora neza hakoreshejwe vitamine B6 na vitamine E dusanga muri iki kiribwa.

2. Igabanya ikigero cya “cholesterol” mbi: ubushakashatsi bwakozwe mu kureba ibigabanya cholesterol mu maraso bwagaragaje ko 17% byabongeraga Avoka ku mafunguro yabo bagabanukiwe na cholesterol mbi mu maraso yabo ku rugero rufatika.

3. Irinda ihindagurika ry’umuvuduko w’amaraso bitewe n’uko ikungahaye kuri Potasiyumu.

4. Ifasha umuntu kugira amaso mazima bitewe nuko ikungahaye kuri carotenoid ifasha mu kurinda imitsi ifasha ijisho mu gihe umuntu arihindukiza, ikanarinda ukuza kw’ishaza mu maso.

5. Iringaniza ikigero cy’isukari mu maraso kubera ko ifite ibinure bishobora gufasha ama Insulins gukora neza

6. Irinda umwana kuba yavukana ubumuga igihe umugore utwite yabashije kuyikoresha mu mafunguro, kuko ikungahaye kuri folate na vitamine B bikaba ari ingenzi mu kurinda iki kibazo cyo kuvukana ubumuga.

7. Irinda kanseri harimo nka Kanseri ya Prostate ifata abgabo, ndetse na Kanseri y’ibere ifata abagore hakoreshejwe Aside Oleic iboneka muri iki kiribwa.

8. Ivura ukugira impumuro mbi mu kanwa, aho ishobora koza mu mara n’ururimi dore ko ari byo soko yo kugira mpumuro mbi mu kanwa.

9. Ituma intungamubiri zindi zibasha kwinjira neza mu mubiri.
Ubushakashatsi bwagaragje ko iyo umuntu ariye Salade irimo ibikomoka kuri Avoka aba yongereye inshuro 5 mu kwinjra kw’intungamubiri ugereranije nuba atabashije gufata kuri iki kiribwa.

10. Bituma umuntu agira uruhu runyerera kuko yuzuyemo amavuta abobeza uruhu ndetse akanarurinda kugira amabara y’umutuku.

Ntidukwiye rero kwirengagiza iyi mimaro tumaze kurebera hamwe ahubwo byaba byiza duharaniye ko yose tubasha kuyibona uko yakabaye.

AKAMARO K'INKERI MU MUBIRI WAWE

Inkeri ni utubuto duto dutukura cyane, turyohera kandi duhumura neza twera ku gihingwa gifite indabo z’umweru.
Inkeri ziba mu bwoko bw’imbuto zifite utubuto duto cyane twinshi (muri uyu muryango izindi zizwi ni Blueberry na Raspberry), zera cyane mu bice bibamo ubukonje.

Inkeri zishobora kuribwa zonyine cg se zigakoreshwa mu bundi buryo; mu mata, umutobe, ice cream cg keke. Inkeri zikoreshwa mu gukora imibavu, bombo zitandukanye, utuvuta two ku munwa n’ibindi. 

Akamaro k’inkeri ku buzima

• Inkeri ziha umubiri imbaraga nke (muri garama 100 z’inkeri habamo calorie 32) zifite ibinure bike cyane 0.3g ariko zikungahaye ku zindi ntungamubiri, vitamini zitandukanye n’imyunyu ngugu.
• Inkeri zigisarurwa cg zimaze igihe gito ni isoko ikomeye ya vitamini C (muri garama 100 z’inkeri usangamo ingana na 58.8mg ni ukuvuga 98% ya vitamini C umubiri ukenera ku munsi). Kurya imbuto zikungahaye kuri vitamini C biha umubiri ubushobozi bwo kurwanya indwara zituruka kuri mikorobe no gusohora uburozi butandukanye mu mubiri.
• Kurya inkeri cyane bikugabanyiriza ibyago byo kurwara indwara z’umutima, bigabanya amavuta mabi (cholesterol) mu maraso ndetse na cholesterol yose. Ubushakashatsi bwakozwe bwerekana ko kurya inkeri bigabanya umuvuduko w’amaraso, kubyimbirwa, kanseri n’urupfu ruturutse ku burwayi bw’umutima
• Inkeri zifite ingano nyinshi ya phytochemicals na polyphenols nka anthocyanins, phenolic acids, flavanols na flavonols, inkeri kandi zikize cyane kuri aside yitwa ellagic; iyi aside izwiho kurwanya kanseri cyane kuko ibuza uturemangingo twa kanseri gukura. Ibi byose nubwo ubushakashatsi bukiri buke, gusa bwerekana ko birinda ku rwego rwo hejuru kanseri, gusaza (birimo no kuzana iminkanyari), infegisiyo ndetse zirinda uturemangingo tw’ubwonko gusaza
• Inkeri zikize kuri vitamini B zitandukanye (B₆, B₃, B_2, B₉, B₅) izi zose zifasha mu mikorere y’umubiri harimo no gutanga imbaraga, gukora ibinure, intungamubiri n’andi masukari atandukanye.
• Inkeri zibamo vitamini A na E na beta-carotene nkeya. Byose bifasha mu kurinda umubiri ibyo twakwita uburozi butuma umubiri usaza cg uhura n’uburwayi
• Mu nkeri hagaragaramo imyunyu ngugu myinshi y’ingirakamaro nka potasiyumu, manganese, ubutare, iodine, umuringa na fluorine. Potasiyumu ni ingenzi ku turemangingo ndetse no kurinda umuvuduko w’amaraso no gutuma umutima utera neza, umuringa witabazwa mu gukora insoro zitukura, ubutare bugira akamaro mu ikorwa ry’amaraso, ndetse na fluoride ifasha mu gukomeza amagufa n’amenyo no kurinda amenyo uburwayi butandukanye.
• Ibyo ugomba kuzirikana
  Inkeri zishobora gutera ubwivumbure bw’umubiri bukomeye ku bantu bamwe na bamwe. Ibimenyetso bikunda kugaragara cyane ni kubyimba no gutukura ku minwa n’ururimi, gufuruta, kubabara umutwe, kuribwa mu gifu, kuribwa amaso no kubura ibitotsi. Kimwe muri ibi bikubayeho wahita ureka kuzirya.
  
   

AKAMARO KA POME MU MUBIRI WAWE

Pome ni imwe mu mbuto zamamaye cyane kandi zizwiho kugira intungamubiri cyane, yaba ari ku bantu basanzwe cg abakora imyitozo ngorora mubiri. Uru rubuto ruzwiho uburyohe bwihariye ruzwiho kurinda ubuzima cyane no guha umubiri ubwirinzi ku ndwara zitandukanye ariho havuye imvugo rusange “pome imwe ku munsi ikurinda kwa muganga”
Akamaro ka pome ku buzima

• Pome nubwo zikennye ku byongera imbaraga, zikize kuri fibre birinda kwiyongera kw’amavuta mabi mu mubiri. Fibre zirinda amara kuba yakwangizwa n’ibintu bibi twagereranya n’uburozi bushobora kwinjiramo
• Vitamini C uretse gufasha ubwirinzi bw’umubiri inagira uruhare mu kurinda indwara z’umutima no kurwanya kuribwa mu ngingo.
• Ibyo ugomba kuzirikana
  
  Mu mihingire ya Pome, hakunzwe gukoreshwa imiti irinda udusimba twonona ibihingwa; kubera ingaruka zaterwa n’ubwandure bwa Pome mu gihe isarurwa, mbere yo kuyirya ugomba kuyironga neza mu mazi menshi.
   

AKAMARO K'UBUNYOBWA MU MUBIRI WAWE

Ubunyobwa tugiye kuvuga hano ni ubwitwa arachides mu gifaransa, bukitwa peanuts mu cyongereza. Gusa hariho ibindi byitwa ubunyobwa nka cashew nuts, almonds n’ utundi kandi intungamubiri zirimo inyinshi bizihuriraho. Ubunyobwa buribwa bukaranze, wabukoramo isupu, ndetse hari n’ababuhekenya ari bubisi.

Akamaro ku buzima

• Ubunyobwa ni isoko ya za aside zo mu bwoko bwa omega-3. Muri zo twavuga linoleic acid, alpha-linoleic acid, eicosapentaneonic acid, n’izindi. Izi aside zose zizwiho kurinda kubyimbirwa no kuribwa, kugabanya ibyago byo kugira umuvuduko ukabije w’amaraso, indwara z’umutima, kanseri y’amabere, iy’amara n’iya prostate, izi aside kandi zinarinda rubagimpande, indwara y’ibisazi (Schizophrenia), iyo kwibagirwa (Alzheimer’s disease), no kudatuza.
• Ubunyobwa bukaranze ni isoko nziza ya zinc. Uyu mwunyungugu ugirira akamaro abagabo n’abagore nubwo akamaro kayo kaboneka cyane ku bagore kurenza abagabo. Zinc ifasha umubiri kwirinda ibyuririzi n’izindi mikorobe zibasira umubiri, mu gukorwa kwa DNA na RNA, mu gutuma twumva uburyohe, gukira kw’ibisebe no mu gukura k’urusoro mu nda, zinc inafasha kandi mu mikorere y’imisemburo igenga imyororokere (ubanza ariyo mpamvu bavuga ko ubunyobwa bwongera amasohoro), ikindi kandi ifasha urwagashya mu gukora no kurekura insulin.
• Ubunyobwa bubonekamo manganeze. Iyi izwiho gufasha umubiri mu gusohora imyanda no kurinda umubiri kuba wakangizwa n’uburozi buzanwa n’iyo myanda.
• Ubunyobwa ni isoko ya za flavonoids zitandukanye. Muri zo harimo cryptoxanthin, carotene, lutein, resveratrol n’izindi. Izi zose zizwiho kurinda no kurwanya kanseri, indwara z’umutima, indwara ya Alzheimer, n’indwara y’imitsi . Binarinda kandi ubwandu bwaterwa na bagiteri n’imiyege.
• Ubunyobwa bukize k’umuringa. Umuringa ni ngombwa mu gukorwa kw’amaraso, na collagene; iyi ikaba poroteyine y’ingenzi mu gusana umubiri.

SOBANUKIRWA AKAMARO K'INDIMU MU MUBIRI WAWE.

Indimu, urubuto rw’ingenzi ku buzima. Kenshi ujya ubona abantu banywa amazi arimo indimu kuko izwiho kuba ifasha ku bantu bashaka kugabanya ibiro, tugiye kurebera hamwe iyindi mimaro aya mazi arimo indimu agira ku mubiri.
Ni iki aya mazi afasha umubiri?
Indimu ubwayo ikungahaye cyane kuri vitamini C na za B nyinshi, ikize ku butare, manyesiyumu, kalisiyumu, fibre na potasiyumu. Kubera indimu ishobora kwangiza ishinya yawe, ndetse ikaba yakwangiza amenyo yawe ni byiza kutayirya yonyine kenshi. Biba byiza gufata indimu ukayishyira mu mazi y’akazuyazi (uretse ko n’andi wayakoresha)

Dore akamaro bigirira umubiri:

1. Afasha mu igogorwa ry’ibiryo no gusukura urwungano ngogozi. Ku bantu bagira ikibazo cyo gutinda kw’ibiryo mu nda bakumva batumbye, ikirungurira, cg gutura imibi cyane uyu ni umuti mwiza cyane
2. Asukura umubiri wawe muri rusange. Niba ushaka gusohora imyanda n’ubundi burozi bwangiza ingingo zawe uyu ni umuti w’ibanze, k
3. Aya mazi aha umubiri wawe ubudahangarwa buhagije. Kubera vitamin C irimo ihagije inagufasha kurwanya umunaniro cyane
4. uko utera uturemangingo twawe gukora cyane ndetse n’umwijima ugakora neza.
5. Impumuro nziza mu kanwa. Ku bantu bababara amenyo cg barwaye ishinya aya mazi afasha kubivura ndetse n’abahumura nabi mu kanwa. Nyuma yo kuyanwa ni byiza guhita woza mu kanwa n’umuti w’amenyo
6. Afasha mu guta ibiro. Ibi nibyo benshi bayaziho, kubera akungahaye kuri fibre bikurinda mu kumva ufite inzara, bikakurinda kurya cyane
7. Asukura uruhu rukarushaho gucya. Kubera ukuntu asukura amaraso, birushaho no gukesha uruhu rugaragara inyuma. Si ibi gusa akora kuko anarinda iminkanyari! Ku bantu bafite inkovu cg se utundi tuntu tuzanywa n’ubukuru bashobora gusigaho aya mazi bikabanya kugaragara kwabyo
8. Arinda kubyimbirwa. Ku bantu banywa aya mazi kenshi, bigabanya acide nyinshi cyane cyane acide yitwa uric (soma:Urike) mu mubiri, iyi akaba ariyo mvano y’indwara nyinshi.
9. Aguha imbaraga. Aha umubiri wawe imbaraga, iyo ageze mu gifu. Sibyo gusa kuko anafasha kurwanya kwigunga ndetse no guta umutwe
10. Arwanya infection zituruka cyane kuri virusi. Amazi y’akazuyazi arimo indimu ni umuti mwiza cyane w’indwara zimwe na zimwe harimo no kubabara no kumva wokera mu muhogo.
11. Ku bantu bakunda ikawa kuko ibatera imbaraga mu gitondo, amazi arimo indimu ashobora kuyisimbura kandi yo adateye ikibazo ku muvuduko w’amaraso

Ese nanywa angana gute?

• Ku bantu bari munsi y’ibiro 70; fata ½ cy’indimu ushyire mu kirahure cy’amazi mu gitondo
• Hejuru y’ibiro 70; fata indimu 1 yose ushyire mu mazi y’akazuyazi

Biba byiza kubinywa, mu gitondo ubyutse mbere yuko unywa ikindi kintu.

SOBANUKIRWA AKAMARO K'AMAGI MU MUBIRI WAWE

Amagi
Amagi ari mu byo turya bitugezaho intungamubiri zinyuranye kandi nyinshi. Gusa anavugwaho byinshi binyuranye, nk’umubare utagomba kurenza mu cyumweru, n’ibindi byinshi tugiye kureba.
Amagi afite vitamini nyinshi n’imyunyungugu inyuranye bikaba bikenerwa kugira tugire indyo yuzuye. Tugiye kurebera hamwe intungamubiri dusanga mu igi n’akamaro ka buri imwe mu mubiri wacu
Amagi akungahaye ku ntungamubiri zitandukanye 

• Vitamini A: iyi izwiho kurinda uruhu, ubudahangarwa bw’umubiri ikanafasha amaso kureba neza. Ubu abana bayihabwa nk’igitonyanga mu kubarinda ubuhumyi mu hazaza
• Vitamini B2: ifasha mu ikorwa ry’ingufu umubiri ukoresha, mu ikorwa z’insoro zitukura, ubuzima bw’amaso n’imikorere y’urwungano rw’imyakura
• Vitamini B12: nayo ifasha mu ikorwa ry’ingufu, mu budahangarwa bw’umubiri, insoro zitukura n’imikorere y’ubwonko
• Vitamini B5: iyi ifasha mu ikorwa ry’ingufu n’imikorere myiza y’ubwonko
• Vitamini D: iyi izwiho gufasha mu gukomera kw’amagufa n’amenyo ikanafasha umubiri kwinjiza kalisiyumu ukeneye
• Vitamini E: ifasha mu myororokere, ubuzima bw’imikaya (muscles) n’urwungano rw’imyakura
• Vitamini B7: ifasha uruhu, umusatsi, ubudahangarwa bw’umubiri no gutunganya ingufu z’umubiri
• Vitamini B4: ifasha mu gutunganya ibinure hakurwamo ibikenerwa n’imikorere myiza y’umwijima
• Vitamini B9: ifasha mu ikorwa ry’amaraso, n’imikurire myiza y’umwana uri mu nda
• Iode: iyi ifasha imvubura ya thyroid gukora neza ikanafasha mu mikorere y’ubwonko n’ubuzima bw’uruhu
• Ubutare: yunganira umubiri mu ikorwa ry’insoro zitukura ikanafasha mu ijyanwa ry’umwuka wa oxygen mu mubiri wose
• Lutein na zeaxanthin:bizwiho gufasha mu kureba neza no kurinda indwara z’amaso ziterwa n’ubusaza
• Fosifore:irinda amenyo n’amagufa kwangirika ikanafasha mu ikorwa ry’ingufu
• Proteyine:ni ingenzi mu kubaka umubiri no kugira imikaya ikomeye, uruhu rwiza n’ibindi bice by’umubiri bikiyubaka, ifasha mu ikorwa ry’abasirikare b’umubiri, n’imisemburo
• Selenium:irinda uturemangingo fatizo kwangirika, ikagira uruhare mu bwirinzi bw’umubiri, ikanafasha imvubura ya thyroid gukora neza.
• Vitamini F:iyi twayibonyeho ko ifasha mu mikorere myiza y’ubwonko no gufasha mu kureba neza

Ibyo kuzirikana

• Intungamubiri nyinshi (60%) tuzisanga mu mweru waryo naho 40% nibyo dusanga mu muhondo. 
• Hafi ya 13% y’ibigize igi ni poroteyine naho 9% bikaba ibinure dusanga cyane mu muhondo w’igi. Ibi binure dusangamo ni byiza kandi ntacyo bitwara uwariye amagi menshi
• Gusa ku barwayi ba diyabete kurya igi buri munsi bibongerera ibyago byo kuba banarwara indwara z’umutima. Aramutse akeneye kurirya yakirinda umuhondo waryo
• Kurya igi buri gitondo bituma wirirwa wumva uhaze, bityo byagufasha gutakaza ibiro; kuko bikurinda kuza kurya byinshi ku manywa, ariko kurirya nijoro byo byakongerera ibiro bitewe na proteyine nyinshi zirimo
• Bamwe kuyarya bishobora kubatera ubwivumbure burangwa no kwishimagura, isepfu kudahumeka neza no kuribwa mu nda nyuma yo kuyarya. Ni byiza ko uramutse umenye ko bikubaho wareka kuyarya

Nyuma y’ubushakashatsi bwakozwe, kurya amagi menshi ntacyo byangiza keretse ku barwayi ba diyabete n’abagore batwite, baba batagomba kurya menshi bakanirinda umuhondo wayo. Naho ubusanzwe kurya amagi atarenze atatu buri munsi bituma ubona 100% bya poroteyine umubiri wawe ukenera.
Mu kuyarya ni byiza kuyatogosa agashya cyane. Kuyarya mabisi bishobora kukuzanira bagiteri nka salmonella kuko hari igihe inkoko yayateye yaba yari irwaye. Kuyarya umureti nabyo biba byangije intungamubiri nyinshi kandi burya ntaba ahiye neza.

AKAMARO KA SOYA MU MUBIRI WAWE

Soya 
Soya ibarirwa mu binyamisogwe ikaba ikiribwa gifite intungamubiri zinyuranye kandi nyinshi.
Ku bantu badakunda cg badashobora kurya inyama, soya ni imvano nziza y’ibyo umubiri ukura mu nyama, iki nicyo gituma benshi bayigereranya n’inyama. Ni mu gihe kuko uretse vitamini B12 iboneka mu bikomoka ku matungo; ibindi byose wakura mu nyama wabisanga no muri soya ndetse by’umwihariko yibitseho poroteyine zikubye 3 iziba mu nyama.

Muri soya dusangamo:

• Intungamubiri arizo:poroteyine, ibitanga ingufu, fibre, n’amasukari atari menshi (ntacyo yatwara abarwaye diyabete)
• Imyunyu ngugu nka: Manganese, calcium, zinc, phosphore, potassium, ubutare (fer), umuringa, magnesium na molybdenum
• Vitamini zibonekamo ni: Vitamini B1; B2; B6 na B9; C na K.

Ibi byose bigize soya nibyo bituma ikora ibi bikurikira:

• Ifasha umubiri kurwanya indwara zinyuranye z’amagufa nko kuribwa kwayo cyangwa kumungwa
• Ifasha umubiri mu mikorere yawo yose aho itera ingufu umubiri no kugira umuvuduko
• Kuba irimo Vitamini C biyiha ingufu zo gufasha umubiri gusohora imyanda no kugabanya igipimo cya cholesterol mbi mu mubiri
• Ifasha igifu mu igogorwa ry’ibiryo
• Ikomeza amagufa kubera ikungahaye kuri calcium
• Ifasha gutakaza ibiro no kurwanya diyabete; aha bisaba kuyirya ikaranze cyangwa kurya ibitonore byayo, gusa inafasha kongera ibiro aho uyikoramo tofu cyangwa ukanywa amata yayo.
• Ku bagore batwite irinda abana babo kuvukana ubumuga kubera irimo Vitamini B9
• Irwanya indwara zinyuranye z’umutima
• Yongerera amaraso gutembera neza ikanafasha umutima gutera neza
• Igabanya kudasinzira no gusinzira nabi
• Irinda kanseri y’amara
• Ku bagore bari mu gihe cyo gucura ibafasha kutagira umunabi

Icyitonderwa 
Kubera irimo ibimeze nk’imisemburo ya estrogen, kurya SOYA irenze igipimo ku bagabo bishobora kubatera ikibazo cyo kudashyukwa, kugira intanga nke byanatera kutabyara. Niyo mpamvu niba wayiriye mu buryo bumwe biba bihagije.
Iribwa ite?
Iribwa mu buryo bunyuranye; ushobora kuyikoramo isosi, inyobwa mu gikoma, iribwa ibitonore, urayikaranga ukayihekenya, soya ikorwamo amata akanyobwa nk’icyayi, ikorwamo tofu iribwa nk’inyama ndetse inakorwamo amavuta y’ubuto n’amajyani.
Niba wayifashe mu buryo bumwe tuvuze haruguru birahagije singombwa ko uyifata mu buryo bundi keretse kuyikarangisha nk’amavuta

AKAMARO K'UMWEMBE MU MUBIRI WAWE

Umwembe
Umwembe ni umwe mu mbuto zizwi cyane kandi zikundwa na benshi kubera impumuro n’uburyohe ufite, ukungahaye ku ntungamubiri zitandukanye dore ko witwa “umwami w’imbuto“. Umwembe uba mu mabara 3; icyatsi, umuhondo n’umutuku.
Ese umwembe ukungahaye kuki?

• Umwembe ukize cyane ku ntungamubiri nyinshi, kuko ugaragaramo: Vitamine 20 zitandukanye, fibre kimwe n’izindi ntungamubiri
• Vitamine C yose umubiri ukenera ku munsi ushobora kuyibona mu mwembe 1 wa garama 100, ¼ cya vitamine A; ifasha kubona neza no gukomeza kurinda uruhu, umubiri ukenera nayo wayibona mu mwembe ungana utyo.
• Ubushakashatsi buheruka gukorwa bwerekana ko umwembe urinda kanseri ku rugero rwo hejuru. Kanseri y’amara, iy’ibere, iy’amaraso ndetse na kanseri y’uruhago ku bagabo.
• Niba wifuza urubuto rukungahaye kuri potasiyumu wizuyaza, kuko umwembe wa 100g ubamo ingana na 156mg. ibi kandi byabera byiza abantu barwaye cg bifuza kwirinda indwara z’umutima cg umuvuduko w’amaraso.
• Ibishishwa by’umwembe ntukabijugunye! Ibi bikungahaye kuri phytonutrinets, izi ntungamubiri zifasha umubiri guhangana n’indwara zitandukanye zirimo kanseri, diyabete ndetse n’iz’umutima
• Umwembe ushobora kugufasha gukomeza amagufa kuko ukize kuri calcium ndetse na vitamine D
• Ku bantu bifuza kugabanya ibiro cg kugumana agataye; umwembe wagufasha cyane. Kurya umwembe 1 (ugaragaramo calorie 100) mbere yo kurya bikugabanyiriza kurya ibiryo byinshi, kuko wongera amazi mu mubiri bityo ibinure bikagabanuka.