HARAGIRIMANA Dieudonne
Urusenda nubwo ruryana cyane, ariko ni rumwe mu birungo bikundwa na benshi kandi byamamaye kuva cyera, ruzwiho gukiza indwara zitandukanye kimwe no kugirira akamaro ubuzima bwacu.
Kuryana cg gukara k’urusenda bituruka ku binyabutabire byo mu bwoko bwa alkaloid birugize, aribyo:capsaicin, capsanthin na capsorubin.
Ese iyo uriye amafunguro arimo urusenda byungura iki umubiri?
Urusenda rubamo ibipimo biri hejuru cyane bya vitamini zitandukanye kimwe n’imyunyungugu, ufasha urusenda rungana na garama 100 (100g) wasangamo;
- Vitamini C ku kigero cya 240% y’iyo ukenera ku munsi
- Vitamin B6 ingana na 39% y’iyo ukenera ku munsi
- Vitamini A ingana na 32% y’iyo ukenera ku munsi
- Umuringa (cuivre/copper) ungana na 14%
- Ubutare (fer/iron) 13%Potasiyumu 7%
Akamaro k’urusenda ku buzima
Urusenda rugisarurwa yaba ari urw’icyatsi cg rutukura, ni imvano ikomeye cyane ya vitamin C. Iyi vitamin ikaba ingenzi cyane mu mikorere y’umubiri, yitabazwa mu gukora collagen; poroteyine y’ingenzi mu gusana umubiri, udutsi tw’amaraso, uruhu, ingingo ndetse n’amagufa. Guhora urya buri munsi ifunguro rikize kuri vitamin C birinda indwara zitandukanye za infections zishobora kwibasira umubiri (kuko vitamin C yongerera umubiri ubudahangarwa), kubyimbirwa n’indwara yo kubura vitamin C (scurvy/scorbut) igaragazwa no kuva amaraso mu menyo cg kugaruka kw’ibisebe byari byarakize.
Ikinyabutabire twavuze, capsaicin n’izindi alkaloid zirimo, ubushakashatsi bwerekanye ko zifite ubushobozi bwo kurwanya bagiteri, kurwanya kanseri, kurwanya diyabete no gukuraho uburibwe, ikindi bwagaragaje ko bugabanya urugero rwa cholesterol mbi mu bantu babyibushye birengeje urugero.
Urusenda rubamo ibinyabutabire bitandukanye bizwiho guhashya no kurwanya indwara zitandukanye no gutuma umubiri umererwa neza muri rusange. Capsaicin n’ibindi biyigize bikoreshwa mu gukora amavuta naza pomades zikoreshwa mu kurinda uburibwe, kubabara imitsi n’ingingo
Ni isoko nziza ya vitamin A n’izindi flavonoids nka beta-carotene, alpha carotene, lutein, zea-xanthin na cryptoxanthin, ibi byose biri mu rusenda bifasha umubiri kuwurinda uburozi butandukanye n’ibindi byose bishobora kuwangiza mu gihe urwaye indwara zikomeye cg stress.
Urusenda ni isoko nziza ya vitamin B zitandukanye harimo: B1 (thiamine), B2 (riboflavin), B3 (niacin) na B6 (pyridoxine). Zifasha mu mikorere y’umubiri itandukanye; nko kurinda imikorere mibi y’imitsi, mu gutunganya poroteyine no gukorwa kw’imisemburo.
Urusenda rwifitiye imyunyungugu myinshi nka: potasiyumu, ubutare na manyesiyumu. Potasiyumu ni ingenzi cyane ku mikorere y’uturemangingo n’amatembabuzi afasha mu miterere y’umutima n’umuvuduko w’amaraso. Ubutare nabwo bufasha mu ikorwa ry’amaraso.
Icyitonderwa.
- Urusenda rubamo capsaicin, ituma rukara cyane kandi rukaryana, iyo waruriye ku bwinshi wumva mu kanwa, ku rurimi cg mu muhogo hokerwa cyane.
- Capsaicin iyo ihuye n’ururenda rwo mu kanwa, mu muhogo cg mu gifu ushobora kumva umeze nk’uri gushya, ibi ushobora kubivura unywa amata akonje cg se yogurt (yawurute); afasha mu kugabanya bwa buribwe binyuze mu kugabanya igipimo cya capsaicin muri rwa rurenda, ashobora no kurinda ko bihura.
- Ku bantu bafite ikibazo cy’uburwayi mu gifu, cyane cyane ikirungurira si byiza kurya urusenda kuko rwongera uburwayi
- Mu gihe wakoze ku rusenda ugomba kwirinda gukora mu maso, mu gihe byakubayeho gufata amazi akonje ukazajya woza mu maso bigabanya ubwo buryaryate.
