Sobanukirwa: Ibyo kurya byiza ku mikorere y’impyiko

Kugeza ubu ntidushidikanya ko abakunzi n’abasomyi b’urubuga rwacu umutihealth.com mumaze kumenya agaciro ko kurya indyo iboneye. Kurya indyo iboneye uretse kuba biturinda indwara zinyuranye binadufasha mu gutuma imibiri yacu ikora neza nuko tukabaho ubuzima bwiza.

Mu kurya nyamara, iyo ibyo turiye bigeze mu mibiri yacu ikamuramo ibyo ikeneye ibisigaye bigasohoka nk’imyanda. Rimwe na rimwe rero hari igihe iyo myanda idasohoka yose nuko isigaye mu mubiri igahinduka uburozi bwangiza byinshi cyane cyane inyama zo mu nda zishinzwe gusukura no gutunganya umubiri. Izo nyama ahanini ni umwijima n’impyiko.

Iyo ufite impyiko zikora neza bigufasha mu gusohora imyanda myinshi mu mubiri binyuze mu nkari, gusohora isukari idakenewe ndetse bikanafasha gusohora amazi yabaye umurengera.

Hari ibyo kurya rero ukwiye kwitaho cyane kugirango impyiko zawe zikomeze gukora neza, ndetse ube unazirinze indwara zinyuranye. By’umwihariko ibi byo kurya ni ingenzi ku bafite uburwayi bw’impyiko kimwe n’abari ku mashini zibavomamo ibidakenewe(dialysis).

1.Poivron

Niba ufite ikibazo cy’imikorere y’impyiko, uru ruboga rufatwa nk’ikirungo ntiruzabure iwawe. Impamvu nyamukuru ni uko poivron zirimo potassium nkeya. Si ibyo gusa kuko poivron ikungahaye kuri vitamin A, B6, B9, C na fibre. Dusangamo kandi lycopene ikaba ifasha mu kurinda kanseri zinyuranye.

Poivron kuzirya zitogosheje ku kariro gacye, kuzirya salade cyangwa kuzinyuza mu mavuta zikaba imijugwe (imitura) nibwo buryo bwiza bwo kuzirya.

 

2.Amashu

Mu mashu dusangamo intungamubiri zinyuranye zifasha mu guhangana na kanseri kimwe n’indwara z’umutima. Amashu akungahaye kuri vitamin K ndetse tunasangamo vitamin C, vitamin B6, B9 na fibre. Kimwe na poivron, amashu na yo arimo potassium nkeya.

Amashu mu kuyarya na yo ni kimwe na poivron, ushobora kuyarya mabisi kuri salade, kuyatogosa cyangwa kuyanyuza mu mavuta akanya gato akaba imijugwe. Wakoresha amashu mu bwoko bwayo yaba ayasanzwe, cyangwa chou-fleur gusa ukamenya ko chou-fleur yo irimo vitamin K nkeya ugereranyije n’amashu y’ibibabi.

3.Tungurusumu

Tungurusumu ni nziza cyane iyo bigeze mu kubyimbura no kugabanya igipimo cya cholesterol mu mubiri. Si ibyo gusa kuko inabuza amaraso kuba yakipfundika, ibi bishobora gutera indwara zinyuranye cyane cyane iz’imitsi. Ndetse zifasha mu gusohora imyanda n’uburozi mu mubiri.

Mu gukoresha tungurusumu ni byiza kutaziteka kuko iyo uzitetse uba uzambuye ubushobozi bwo kubyimbura no kubuza amaraso kwipfundika. Ahubwo ushobora gukoresha ifu yazo cyangwa ukazikatagurira ku byo kurya bihiye cyangwa biri hafi gushya.

4.Ibitunguru

Ibitunguru bikungahaye kuri flavonoids cyane cyane iyitwa quercetin. Iyi quercetin ibuza kuba hari ibyakitekera mu mitsi y’amaraso ndetse ifasha mu gusohora uburozi mu mubiri. Ibi bituma ifasha mu kurinda indwara z’umutima, kanseri ikanafasha kubyimbura.

Kuba bifite potassium nke, ibitunguru ni byiza ku mpyiko. Ndetse binarimo chrome, umunyungugu ufasha umubiri mu gutunganya ibinure, poroteyine n’ibinyasukari. Ushobora kubikatira ku byo kurya ugiye kubyarura cyangwa ukabirya kuri salade.

 

5.Pome

Imvugo yabaye gikwira ivuga ko pome imwe ku munsi yakurinda kujya kwa muganga. Pome ikungahaye kuri fibre kandi izwiho kubyimbura, kugabanya cholesterol mbi, kurwanya kwituma impatwe no kurinda indwara z’umutima na kanseri zinyuranye.

Pome wayikoresha mu buryo bunyuranye: ushobora kuyirya urubuto, kunywa umutobe wayo cyangwa gukoresha vinegar yayo (apple cider vinegar).

6.Inkeri

Inkeri mu moko yazo yose zaba cranberry, blueberry, raspberry, strawberry, ni utubuto twiza tw’ingenzi mu mikorere y’impyiko. By’umwihariko cranberries zizwiho kurinda ubwandu bw’umuyoboro w’inkari ndetse zikarinda kanseri n’indwara z’umutima.

Blueberries zo ibara ry’ubururu riterwa nuko zirimo anthocyanin. Izi zikaba zizwiho gusukura umubiri. Si ibyo gusa kuko zinarimo manganese ifasha amagufa, vitamin C na fibre hamwe n’ibirinda kubyimbirwa.

Muri raspberries ho by’umwihariko harimo ellagic acid ikaba ica intege ibyakangiza impyiko by’uburozi. Na zo kandi zirimo anthocyanin zirwanya uburozi mu mubiri. Tunasangamo vitamin C, manganese na fibre. Biziha ububasha bwo kurwanya kanseri no kuyibuza gusakara mu mubiri.

Inkeri za strawberries na zo zikize kuri fibre, manganese na vitamin C ndetse zirwanya kubyimbirwa zikanarinda kanseri zinyuranye.

Inkeri mu moko yazo yose zishobora kuribwa zihiye, zumye, cyangwa ukanywa umutobe wazo

7.Imizabibu itukura

Kuba imizabibu itukura bituruka ku kuba harimo flavonoids zinyuranye. Izo flavonoids ni nziza ku mikorere y’umutima, kuko zibuza ko amaraso yakipfundika. Ibi binafasha impyiko mu mikorere yazo dore ko ari zo zishinzwe gusukura umubiri. Imwe muri flavonoids ariyo resveratrol ituma hakorwa NO (nitic oxide) ihagije ikaba igira akamaro mu gutuma imikaya iruhuka bigafasha amaraso gutembera neza.

Imizabibu rero ni myiza kuyirya hagati y’amafunguro cyangwa kunywa umutobe wayo. Ufite firigo ukabikamo imbuto ukaza kuzirya zikonje bikiza inyota. Uzahitemo izifite umutuku wijimye cyangwa izisa na mauve.

8.Umweru w’igi

Burya umweru w’igi ni poroteyine gusa ziwugize. Uretse ibyo kandi unakungahaye kuri amino acids nyinshi. Niba ufite impyiko zidakora neza, ni byiza kurya umweru w’igi gusa kuko harimo phosphore nkeya ugereranyije n’inyama n’umuhondo w’igi.

Ushobora kurya umweru w’igi ritogosheje cyangwa ugakora umureti wawo gusa (umweru).

 

9.Amafi

Amafi nayo ni isoko nziza ya poroteyine ndetse ku barwayi b’indwara z’umutima na diyabete bagirwa inama yo kurya amafi byibuze kabiri mu cyumweru.

Uretse kubamo poroteyine kandi amafi anakungahaye ku binure bya omega-3 bizwiho kurwanya kubyimbirwa.

Amafi rero arinda indwara zinyuranye nka kanseri n’indwara z’umutima.

Amafi akungahaye kuri omega-3 twavuga salmon, tilapia, mackerel n’andi.

 

10.Amavuta ya elayo

Ubushakashatsi bugaragaza ko abantu baba mu bihugu aho amavuta ya elayo akoreshwa yonyine bafite ibyago bike cyane byo kuba barware kanseri n’izindi ndwara z’umutima. Impamvu amavuta ya elayo ari meza ku mpyiko by’umwihariko ni uko akungahaye kuri oleic acid, bikaba ibinure birwanya kubyimbirwa ndetse bikanarinda uburozi mu mubiri, akize kandi kuri polyphenols zikaba na zo zikora akazi kamwe na oleic acid.

Aya mavuta wakoresha extra virgin cyangwa virgin, niyo aba ari umwimerere, by’umwihariko ukareba ko igihe cy’isarura (harvest time) kirenze byibuze amezi 15, muri macye ari amavuta akuze.

Mu kuyatekesha ntuyacamutsa, ahubwo ushobora kuyasuka ku byo kurya bihiye, kuyashoreranya n’ibyo utetse cyangwa kuyashyiramo bitangiye gutogota.

Src: umutihealth