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Ibyiza byo kurya avoka ku mugore utwite

Nkuko bisanzwe, avoka nirwo rubuto rwonyine rukungahaye ku mavuta kurenza izindi mbuto zo zikungahaye ku isukari.

Kuyirya rero ku bantu bose by’umwihariko abagore batwite, ni byiza cyane.
Umugore utwite acyenera intungamubiri nyinshi, vitamini ndetse n’ibimurinda indwara.

Kurya avoka byibuza 1 ku munsi, ni kimwe mu byamufasha kubungabunga ubuzima bwe n’ ubw’uwo atwite.

1. Avoka ni isoko nziza ya vitamini B9
Iyi vitamini initwa kandi folic acid bivugwa ko umugore wese uretse kuboneza urubyaro yakoreshaga uburyo burimo imisemburo (ibinini, inshinge cyangwa agapira ko mu kuboko) aba ayikeneye.

Nyamara siwe gusa kuko niyo yaba ataraboneje urubyaro arayikenera. Impamvu nuko kugirango ibice by’umwana bikorwe neza bikenera iyi acid.

Kuyibura bishobora gutuma hari ibice bidakorwa cyangwa bigakorwa nabi bityo umwana akavukana ubumuga cyangwa ubusembwa. Agasate kayo kabamo nka 60mcg za folic acid.

Iyi kandi irinda kwigunga, kubura amaraso, guhondobera, no kudatuza.

2. Ikize kuri calcium
Iyo umugore atwite umubiri we ukenera calcium ikubye 2 iy’udatwite. Kuko kugirango umwana azavukane amagufa akomeye, calcium irakenerwa cyane.

3. Ni isoko ya vitamini
nirwo rubuto rwa mbere rwuzuye vitamini; ibonekamo vitamini A, C, D, E, K, B1, B2, B3, B5, B6 na B9.

Izi zose zigirira akamaro umugore utwite. Urugero: kurya avoka ukibyuka birinda umugore utwite kwirirwa aruka kuko niko kamaro ka vitamini B6.

Vitamini E ituma ugira uruhu rwiza, vitamini K irinda kuvira ku nda no kuva cyane umaze kubyara.

4. Irinda kubura amaraso
Abagore batwite bajya bakenera ubutare (fer/iron) kuko bubarinda kubura amaraso.

Nyamara kurya gato buri munsi byabafasha guhangana niki kibazo kuko avoka yifitiye ubutare. Muri macye,isimbura fefol (ibinini bihuza fer na acide folique).

5. Ituma igifu gikora neza
Abagore batwite bajya bagira kibazo cyo kwituma. Yanituma bikaba impatwe (constipation).
Avoka ikize ku byitwa fibre.

Utu twatwita nk’udutsi. Dufasha igifu mu kugogora neza ibyo turya, bigatuma wituma neza.

6. Ni isoko nziza y’ibinure
Umugore utwite akenera kongera ibiro. Kurya amafiriti, mayonaise n’ibindi binyamavuta nibyo koko byongera ibinure ariko bigora umubiri kubitunganya.

Mu gihe yo ikize ku binure karemano bitanyuze mu ruganda, bizorohera umubiri kubitunganya.

Reka kurya mayonaise na margarine maze ujye wirira avoka haba ku mugati no ku biryo bya ku manywa.

Buri avoka nto irimo 177 calories.

7. Irinda gutakaza intungamubiri
Ubushakashatsi bwerekanyeko yifitemo ingufu zo gukamura izindi ntungamubiri ziri mu byo wayifatanye na yo, bityo ntihagire na gacye gacika umubiri. Ni byiza kuyishyira kuri salade.

8. Ikize ku myunyu ngugu
Avoka kandi yifitiye phosphore, calcium, magnesium, fer, na niacin bikaba byose bikenerwa ku mugore utwite.

9. Gukura neza k’ubwonko bw’umwana
Muri uru rubuto dusangamo icyitwa choline ikaba ifasha mu gukura k’ubwonko bw’umwana ukiri mu nda.

Inafasha uturandaryi (nerves) gukura neza. Utu ni udutsi duhuza ubwonko n’ibindi bice by’ umubiri.

10. Irinda kugira ibinya mu maguru
Ku bagore benshi batwite, kubyimba no kugira ibinya mu maguru bibabaho. Ugiye uyirya ibi ntibyakubaho.Kuko potasiyumu iba muri avoka ni umuti wabyo.

 

Written by Mugisha Benjamin

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