Ishu


Iriburiro 

Amashu ni ibyo kurya bagiye babeshyera ngo nta ntungamubiri bigira nyamara kandi ubu ni kimwe mu bifitiye akamaro kanini umubiri wacu. Amashu aboneka mu mabara anyuranye harimo icyatsi, umutuku n’andi, gusa imimaro yayo ni imwe. Muri 75g z’ishu (ubwo ni nk’ishu ryuzuye agakombe gato) dusangamo:

 17 Calories
 1g ya poroteyine
 2g isukari
 1g fibre
 47% za vitamini C ukenera ku munsi
 102% za vitamini K ukenera ku munsi
 8% za Manganese
 6% za vitamini B9
 Harimo kandi vitamini B1 na B6
 Calcium na Potassium.

Akamaro k’amashu ku buzima 

 Amashu abamo ikinyabutabire cyitwa DIM (diindolylmethane) kiyaha ubushobozi bwo kuturinda ingaruka ziterwa n’imirasire mibi y’izuba (UV na IR) kimwe n’iva mu cyuma cya radiographie (X rays). Iki ikinyabutabire iyo gifatanyije n’ikindi cyitwa sulforaphane bifasha mu kurwanya cancer.

 Habamo anthocyanins zifasha mu kubyimbura bityo bikaba birinda indwara z’umutima zinyuranye

 Kuba harimo vitamini C byongerera ingufu ubudahangarwa bw’umubiri

 Kuba harimo fibre bituma afasha mu igogorwa ry’ibiryo akarinda kwituma impatwe

 Kubura vitamini C bitera kubyimba ishinya no kuva amaraso mu menyo, izi mboga ni umuti wabyo

 Harimo sulfur ikaba igira uruhare mu kwihutisha gukira kw’ibisebe no kurinda kurwara ibisebe. Ibisebe byaba ibyo ku ruhu cyangwa mu gifu, ishu ni umuti

 Rifasha mu buzima bw’amaso kuko harimo beta-carotene

 Kuba ririmo calories nkeya bituma rifasha abifuza kunanuka

 Iriya vitamini K ni ingenzi mu gutuma amaraso akama iyo wakomeretse

 Imyunyu ngugu ibamo ni ingenzi ku buzima bw’amagufa

 Kuba harimo potassium bifasha mu kurwanya umuvuduko udasanzwe w’amaraso

 Ni uruboga rwiza ku ruhu no kururinda gusaza

 Rifasha kandi mu gusohora imyanda n’uburozi mu mubiri

 Harimo iodine ikaba igirira akamaro ubwonko ikanafasha mu ikorwa ry’iimisemburo imwe n’imwe.

Amashu aribwa ate? 
Nubwo akenshi tuyateka ariko burya si byiza kuko byangiza vitamini zibamo.

Ibyiza ni ukuyarya mabisi, akenshi kuri salade, mbere yuko turya ibitetse.

Ku kuvura ibisebe mu gifu cyangwa kuva imyuna kimwe n’imihango idakama, usabwa kunywa umutobe ukozwe mu mashu. Udafite agakoresho kabugenewe wayasekura ugakamura.

Amashakiro   

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