INKURU NZIZA KU BAKUNDA KURYA IGITOKE

 

URAKENEYE KURYA IMIHWI KUGIRA NGO IBI VYIZA BIBE MU MAGARA YAWE…

Nibaza ko mwese muryoherwa no kurya umuhwi. Image result for La Banane Ni wasoma ibi ngira nkwereke, ntuzosubira kuraba umuhwi nkuko wahora uwuraba! Umuhwi w’igitoke wuzuyemwo amasukari ndemanwa y’ubwoko butatu: sucrose, fructose na glucose akaba avanze n’ibifasha urura kugira ngo ivyo twariye bihoke neza. Ivyo nivyo vitwa « fibres » mu kinyamazuru, Kurya umuhwi bituma wunguka inguvu mu kanya isase.  Ubushakashatsi bwarekanye ko kurya imihwi ibiri myiza bituma ushobora kugira imyimenyerezo ngororamubiri naho yoba igoye, ushobora kwihangana ukayikora gushitsa ku minota 90.  Nico gituma, abaja mu mahiganwa ngororamubiri bakwiye kurya imihwi rwose, kandi benshi barayijukiye.  S’ivyo gusa. Umuhwi w’igitoke ushobora kugufasha kugumana igihagararo ciza. Burya kurya imihwi bishobora kuvura no gukinga ingwara nyinshi cane, ubushoboye, ukwiye kurya imihwi imisi yose.  N’ukuvuga imihwi minini.

UKWIHEBURA: Amatohoza yagizwe n’ishirahamwe ryitwa MIND ku bantu bagwaye iyo ngwara yo KWIHEBURA, basanze bumva ko bagira umutuma uremye iyo bariye umuhwi. N’ukubera ko mumuhwi w’igitoke, harimwo ivyo bita « typtophane, bishobora kugufasha kugira ngo mu mubiri wumve ko uruhutse, bikagabanya ivyo kugurugumba, ukuma ko ugize umunezero. Abafise izo ngorane zo « kwihebura kwa cane bigatuma bafata n’imiti yo kwa muganga, bashobora no kuyireka, bagafata akamenyero ko kurya imihwi. Mu mihwi harimwo Vitamine B6, ituma amaraso amera neza, ukumva ko utekanye muri wewe.

UGUKENA AMARASO: Kuko mu mihwi harimwo ivyitwa fer,  bishobora gufasha kugirango haboneke iyitwa hemoglobine, bituma amaraso aba ku rugero rukwiye

UMUVUDUKO W’AMARASO: Umuhwi urimwo ivyitwa potassium bifise umunyu muke, bigatuma umuhwi ufasha mu kugabanya umuvuduko w’amaraso.

KU BANYESHURE N’ABANDI BOSE BAFATA IVYIGWA VYO GUKARISHA UBWENGE: Umuhwi ufise ububasha bwo kugufasha kugumiza umutima ku vyo uriko uriga: Nkuko twavuze aho hejuru ko mu muhwi harimwo ivyitwa potassium, bishobora no gufasha kugirango ibigohe vy’amaso ntibiruhe mu gihe usoma ivyigwa, kandi ukaguma ukerebutse mw’isomero. Hatabonetse umuhwi, urye igitoke . Ni vyiza kurya umuhwi canke kurya igitoke imbere yo kuja gukor’ikibazo.

UKUGUMBIZA: Kubera bimwe bifasha urura gusya neza ivyo twariye (fibres), vyoba vyiza turiye imihwi imisi yose, kugirango biturinde kugumirwa mu nda. Nta n’imiti yindi ikenewe, nimba ubona umuhwi. Ni vyiza rero kubakunda kugira inda igumye.

KUGIRA ISESEMEMU GATONDO: Kurya umuhwi usigaje nk’amasaha abiri ngo ufungure, birafasha kugumana isukari umubiri wawe ukeneye mu maraso bikakurinda kugira iseseme mu gitondo

IYO WARIWE N’IMIBU : Hariho imibu ikurya ugafurutira, bayita maringouin canke imibu iyariyo yose. Uzi ko ugiye gukorera ahantu hari imibu myinshi, ntukahinjire utabanje kwitsiritako igishishwa c’igitoke. Naho yoba yakuriye, iyo wahatsirise igishishwa c’igitoke ntusubira gufurutira.Benshi vyarabatangaje babonye ukuntu ibishishwa vy’imihwi bivyimbura ubuvyimbe. Muravyumva neza, ntibigukingira gufatwa na malaria.

GUSHAVUZWA N’UBUSA:  Kubera ukuntu igitoke kirimwa intungamubiri ya Vitamine B nyinshi, ukiriye biratuma uturura, kenshi ukwumva ufise amahoro.

KUVYIBUHA BIRENZE URUGERO: Ivyigwa vyakozwe n’abahinga bo mu gihugu ca Autruche, vyerekana ko kenshi uguhangayika (stress) ku kazi, bituma abantu barya ibintu bisosa cane « chocolat, za bonbons, n’ibindi bisosa, canke birimwo umunyu cane. Bagerageje ku bagwayi bashika 5000 mu bitaro, basanga abantu bavyibushe cane kenshi babitewe n’uko bakora akazi gatuma bama umutima uri mu kirere, bakarya ivyo twavuze. Ni waba nawe ariko bikumereye, ukwiye kugira imihwi nk’ibiri yo kurya nka sayine, na sakumi, n’ukuvuga hasigaye amasaha nk’abiri imbere yo kurya, bizogufasha, kandi irari ry’ibintu bisosa  rizogenda rigabanuka. Tuvuga vya bintu bisosa biva mu mahinguriro, ama chocolats, bonbons, bazooka, n’ibindi…

KUGIRA IBISEBE MU RURA: Hariho abagira ingorane mu rura, bakagira udusebe bita « ulcères intestinales » Kurya igitoke kur’abo bantu vyobafasha cane. Naho coba igitoke kitari umuhwi, gitetse canke cokeje. Igitoke uko wokirya kwose naho coba kibisi, ugwaye mu nda kur’ubwo buryo cokugirira akamaro. Kandi nico camwa kimwe gusa, gishobora kuribwa ari kibisi kigafasha umurwayi w’urura. Kandi kirakingira umushishito, kigatuma munda hatekana.

KU BAGORE BIBUNGENZE: Hariho abagore bashobora kugira ubushuhe mu mubiri iyo bibungenze, abandi bakagira igihe co gushavura, canke kugurugumba, batazi aho biturutse. Mu bihugu vyinshi abagore mwen’abo bagore babagaburira igitoke cane, kandi bituma batekana, ingorane zikazimangana. Nko mu gihugu ca Thailande, kugira ngo umwana avuke afise ubushuhe bukwiye, nyina arya igitoke cinshi mu gihe amutwaye mu nda.

IMPINDUKA ZITERWA N’IBIHE:  Har’abantu bagira umuhinduro mu mibiri yabo iyo ici rije, canke iyo rirangiye, imvur’ikagwa, canke iyo impeshi igeze. Nibo bakunda kwita mu kirundi ngo bager’umwaka canke ngo bagir’ukwezi. Abo bantu bafise igihe cabo, aho usanga bitwara ku buryo budasanzwe. Abakera bavuga ngo n’uko ar’abana b’amazina, bagashaka ukuntu babakorera imihango kugira ngo iyo nyifato ihagarare. Ar’abagabo ar’abagore, ndetse n’abakiri bato bishobora kubashikira. Niba ufise umuntu akunda guhindura inyifato mu gihe iki canke kiriya, mubwire ko ni yarya igitoke ko bishobora kumufasha, akumvako agize amahoro.

 ABANYW’ITABI: Kurya imihwi bishobora kubabohora ku ngoyi y’itabi. Mu mihwi y’igitoke muri rusangi, harimwo Vitamine B6 na B12, n’ivyunyunyu vya potassium na magnesium bishobora kumufasha kugarura ivyo ubujiji bw’itabi bwononye, bikazimya n’inyota yo gusubira kurinywa.

KU BAKUNDA KUGIRA UMUTIM’UHAGAZE: Ivyunyunyu vya potassium biri mu gitoke bituma umutima utera neza, ukarungika amaraso meza, ukagaburira ubwonko neza kandi n’umubiri ukabika amazi ku rugero rukwiriye, ukumva ko uri mu gapfuko. Kurya ibitoke vyinshi yogufashacane mur’ico gihe.

ABAGWAYE UMUTIMA: Abashakashatsi b’ikinyamakuru citwa   »The New England Journal of Médicine, » basanze ko kurya igitoke bishobora kugabanura impanuka yo kwicwa n’ingwara y’umutima ku rugero rwa 40%  . 

Dukunde kurya igitoke cane, turye imihwi y’ibitoke cane, ni ngirakamaro, ku buzima bwacu.               

Publié dans : ||le 9 avril, 2010 |Pas de Commentaires »

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