Epaphrodite Nsengimana
Ibishyimbo ni kimwe mu biribwa bikunze gukoreshwa mu ngo z’abantu kenshi gashoboka bikungahaye ku ntungamubiri nyinshi zifitiye umubiri akamaro, gusa muri iyi minsi bisigaye byihagazeho kuko bibona umugabo bigasiba undi.
Gusa mu minsi yashije hari abantu babiryaga kuko ari nta kundi babigenza cyangwa kuko ari byo bafite byonyine, doreko hari abataratinyaga kuvuga ko ari ‘inyama z’abakene’, gusa muri iki gihe si uko bikimeze kuko bihenze cyane.
Wakibaza ngo ibishyimbo bikungahaye kuki?
. Byibura ibishyimbo bihiye ‘bingana nka garama 200’, birimo proteyine zingana nka garama 17.
. Ibishyimbo birimo ibitera imbaraga, kandi bifite 72% y’ibigize calorie zose.
. Birimo Vitamine nka B1, folic acid (vitamini B9) y’ingenzi ku bagore batwite na vitamine K1 ituma amaraso avura
. Bikungahaye ku myunyungugu itandukanye nk’ubutare, umuringa, manganese, molybdenum, potasiyumu na fosifore.
. Ndetse kandi bibamo kandi ibindi bitunga ndetse bigasukura, birinda uburozi umubiri nka antocyanines, isoflavone na lectines
Dore akamaro k’ibishyimbo ku mubiri
Iyo ibishyimbo bitetswe neza bigira akamaro gatandukanye ku buzima:
Ibishyimbo iyo ubiryanye n’umuceri, ni ifunguro ritarimo ibinure ahubwo ririmo proteyine nyinshi, rishobora no gufasha abifuza guta ibiro cyangwa kugabanya ibinure.
Biringaniza ikigero cy’isukari mu maraso. Isukari nyinshi mu maraso, ishobora gutera indwara zikomeye z’umutima na diyabete. ibishyimbo iyo bigeze mu mubiri bisohora agasukari gacye gacye, bigatuma biba ingenzi mu kuringaniza isukari mu maraso nyuma yo kubirya.
Ni ifunguro ry’ingenzi cyane ku bagore batwite ndetse n’abonsa. Ku bagore batwite, bakenera ubutare na folic acid bw’inyongera, ibi byose kandi biboneka mu bishyimbo. icyo birusha inyama zitukura nazo zibonekamo ubutare ni uko, byo bifite calories nke kandi ntibigire ibinure. Ibi kandi bifitiye akamaro abari n’abategarugori bari mu mihango, kuko baba bakeneye kongera ubutare mu mubiri.
Ibishyimbo birimo fibres z’ingenzi cyane zifasha mu kugabanya cholesterol. ibi kandi bifasha mu kurinda ko igipimo cy’isukari cyakwiyongera cyane nyuma yo kurya, niyo mpamvu byagakwiye kuba ifunguro ry’ingenzi ku barwaye diyabete, abafite ikibazo cy’ubwinangire ku musemburo wa insuline (insulin resistance) ndetse na hypoglycémie.
Bifasha mu kurinda kanseri y’amara. Bikize cyane ku ntungamubiri na fibres zifasha umubiri kwirinda uburozi butera kanseri, twavuga nka alpha-galactosides zifasha bagiteri zifitiye umumaro kororoka mu mara zikora za aside zituma arushaho gukora neza.
Nk’uko twabonye ko bikungahaye ku myunyungugu nka molybdenum, enzyme z’ingenzi mu gusukura no gusohora uburozi buba bwinjiye mu mubiri.
Bigabanya ibyago byo kurwara indwara z’umutima. Kubera acide folique na manyesiyumu bikungahayeho birinda indwara z’umutima. Folic acid/acide folique (cg folates) igabanya urugero rwa homocysteine; ni ubwoko bwa acide amine zitari proteyine, ibipimo biri hejuru byayo mu maraso biri mu bitera indwara z’umutima, stroke kimwe n’izibasira udutsi duto dutwara amaraso ku mutima.
