Seleri
Seleri ni rumwe mu mboga nyinshi zikoreshwa nk’ibirungo cyane cyane mu isosi yaba iy’ibimera cyangwa isosi y’inyama.  Bamwe barazikaranga abandi bakazitegura ukundi gusa ushobora kuzirya mbisi kuri salade, cyangwa ukazikatira ku byo kurya bigiye gushya. Byumvikane ko seleri zidakarangwa.

Ibituma ziba imboga nziza zitagakwiye kubura ku ifunguro ryawe rya buri munsi ni uko zikungahaye ku ntungamubiri zinyuranye kandi zikaba zifite byinshi zimariye umubiri wacu.

Ibyo dusangamo

Imyunyungugu: 

 Calcium
 Sodium
 Ubutare
 Umuringa
 Zinc na
 Magnesium

Vitamini: 

 Vitamini A
 Vitamin B1, B2, B6 na B9
 Vitamini C
 Vitamin D
 Vitamini E
 Vitamini K

Tunasangamo kandi ibindi binyabutabire binyuranye hamwe na fibre.

Akamaro

Kugabanya umuvuduko udasanzwe w'amaraso 
Habamo phthalides bikaba ibinyabutabire bigabanya igipimo cy’imisemburo itera stress mu mubiri. Ibi rero bituma imiyoboro y’amaraso yaguka bityo bigafasha amaraso gutembera neza, bikagabanya umuvuduko wayo. Iyo ibi bibaye rero birinda indwara zinyuranye z’umutima.

Kugabanya cholesterol 
Kurya seleri buri munsi bishobora kugabanya igipimo cya cholesterol mbi (LDL), ikaba cholesterol ihinduka nk’ingese mu mijyana y’amaraso. Izi phtalides kandi zituma habaho ikorwa ry’indurwe, nayo ikaba igabanya igipimo cya cholesterol. Kugabanuka kwa cholesterol bituma imikorere y’umutima igenda neza. Kuba harimo fibre bituma cholesterol mbi ibasha gusohorwa mu mubiri.

Kurinda indwara zidasanzwe 
Seleri zifasha mu isohorwa rya uric acid, iyi ikaba izwiho kuba ariyo itera indwara ya goutte. Ibi biterwa nuko seleri zifasha umuntu kunyara inshuro nyinshi. Ibi rero bituma ziba nziza ku bafite uruhago rudakora neza, impyiko, ndetse binarwanya ubwandu bw’umuyoboro w’inkari (UTI) ku bagore.

Kurwanya indwara zo mungingo 
Akenshi tuzita rubagimpande, ndetse ubwo na goutte irimo. Zizwiho kurwanya kubyimbirwa bityo bikarinda ko mu ngingo harekamo amazi nuko hakabyimba. Ku babazwe bitewe n’izi ndwara zifata mu ngingo, kuzirya bibafasha kongera kwisana ahangiritse.

Kurinda kanseri 
Muri seleri harimo phthalides, flavonoids na polyacetylenes. Ibi byose bizwiho guhangana na kanseri, bisohora mu mubiri uburozi bwazana kanseri. Si ibyo gusa kuko harimo na coumarins, zikaba zongerera ingufu ubudahangarwa bw’umubiri. Ibi byose bituma ibyakangije umubiri bisohoka bityo ukaba urinzwe kanseri.

Kongerera igifu ubudahangarwa 
Zikungahaye kuri vitamini C, ikaba izwiho kuba ku isonga mu kongerera ingufu ubudahangarwa. Iyo ifatanyije n’ibindi binyabutabire biyigize rero, bituma ingufu ziyongera. Ku bw’ibyo kurya seleri kenshi byagabanya ibyago byo kurwara ibicurane, bikanakurinda izindi ndwara zinyuranye.

Kugabanya indwara ya asima 
Ibi na byo biterwa nuko harimo vitamini C, ikaba ifasha mu kurwanya iyi ndwara ya asima, irangwa ahanini no kutabasha guhumeka neza, uyirwaye aba ahumeka acuranwa umwuka.

Imikoreshereze myiza y'imitsi y'amaraso 
Fibre, vitamini C, n’izindi ntungamubiri bizwiho gufasha mu mikorere myiza y’iyi miyoboro.

gusohora amazi mumubiri 
Seleri irimo sodium na potassium bikaba bifatanyiriza hamwe mu kuringaniza igipimo cy’amazi mu mubiri, by’umwihariko potassium ituma imitsi y’amaraso yaguka bikagabanya umuvuduko udasanzwe w’amaraso.

Kurwanya migraine 
Uyu mutwe w’uruhande rumwe nkuko bawita, urwanywa nuko muri seleri harimo coumarins. Ubushakashatsi bugaragaza ko biterwa nuko iyi coumarin igabanya igipimo cya nitric oxide (NO) ijya mu bwonko kandi izwiho kuba itera migrainen’umutwe.

Kurwanya rubagimpande 
Nkuko twabibonye, muri seleri harimo phthalides. Mu gukora umutobe wazo, dusangamo 85% za 3nB, ikaba izwiho guhangana n’indwara y’imitsi na rubagimpande.

Guhangana na diyabete 
Seleri zizwiho kuribwa ngo umuntu ahangane na diyabete cyane cyane kuko zikize kuri fibre zikaba zarerekanywe ko zifasha mu guhangana na diyabete.

Kurwanya indwara z'amaso 
Gukamurira utuzi twa seleri ku ngohe z’amaso birwanya indwara zimwe z’amaso. Kandi ni mu gihe kuko harimo vitamini A izwiho kuba nziza ku buzima bw’amaso. Si ibyo gusa kuko binafasha mu kurinda kutareba neza bwije no kurwara amaso ugeze mu zabukuru.

Kugabanya ibiro 
Kunywa umutobe wa seleri ku buryo buhoraho mbere ya buri funguro byagufasha guhangana n’ibiro. Kuko zirimo calories nkeya, ariko igatera igihagisha kuko harimo fibre nyinshi. Bityo byagufasha gukoresha calories wifitemo, utiyicishije inzara kandi ukumva uhaze, nubwo waba wariye bike.

Ibindi zidufashamo 
Zifatiye runini umubiri wacu muri rusange, kandi ibice byose biraribwa: ikijumba, ibibabi ari nabyo tumenyereye n’utubuto. Rero kuzirya ku buryo buhoraho bifasha mu kurwanya no kurinda indwara zifata impyiko, umwijima, impindura, agasabo k’indurwe, kurinda indwara z’imitsi, kwituma impatwe, asima, umuvuduko udasanzwe w’amaraso, asima, kubura amaraso, ndetse zinafasha mu gukomera kw’amenyo.

Ibyo kwitondera 
Utubuto twazo tubamo amavuta, flavonoids, coumarins na linoleic acid. Si byiza kuturya rero utwite kuko bishobora guhungabanya umwana uri mu nda, ikaba yanavamo. Naho niba udatwite, byose urabyemerewe ku gipimo ushaka.

Ku bagabo si byizakuzirya kenshi cyane na buri munsi kuko zishobora gutera intangangabo kudakora neza

Bitewe nuko izi mboga no ku bantu bakuru kuzihekenya uba wumva zitanoze neza, no ku mwana niko bigenda. Niyo mpamvu atari byiza kuba waziha umwana utagejeje ku mwaka avutse.

Nkuko twabivuze dutangira kandi, ntizitekwa kuko byakica intungamubiri zirimo. Uzirya kuri salade cyangwa ukazikatira ku byo kurya bihiye cyangwa bigiye gushya.

Reba