Amashaza
Ibimera   
Ibiribwa

Amashaza ashobora kuba yumye cyangwa se mabisi ( Urunyongwe ) ari byo bitonore by’amashaza, ni ibyo kurya bikundwa kandi ni mu gihe kuko ruryoha cyane. Rukaba rushobora gutekwa rwonyine nk’imboga zo kurisha ibindi byo kurya nk’umuceri, umutsima cyangwa rugatekanwa n’ibindi nk’igitoki cyangwa ibirayi ari naho benshi bakunze kuruteka. Urunyogwe uko waruteka kose, ni ifunguro ryuzuye intungamubiri zinyuranye kandi zifitiye akamaro gakomeye umubiri wacu .
Ibimera   
Ibiribwa

Intungamubiri 

 Ingufu
 Ibinyasukari
 Poroteyine
 Fibre
 Ibinure bitarimo cholesterol
 Vitamini zinyuranye nka Vitamin B9, Vitamin B5, Vitamin B3, Vitamin B2, Vitamini A, Vitamini C, Vitamini E na Vitamin K
 Imyunyungugu nka Sodiyumu, Potasiyumu, Kalisiyumu, Umuringa, Ubutare, Magnesium, Manganese, Selenium, Zinc
 Beta carotene
 Beta crypto-xanthin
 Lutein-zeaxanthin.

Akamaro ku buzima 

 Nkuko tubibonye hejuru, mu runyogwe dusangamo vitamin B9 ari yo izwi nka folic acid cyangwa folate. Iyi ni imwe muri vitamin zo mu itsinda rya vitamin B ikaba ari vitamin ikenerwa n’umwana ukiri mu nda ya nyina kugirango DNA ye ikorwe neza. Muri 100g z’urunyogwe habonekamo 64mcg zayo zingana na 16% z’ikenewe ku munsi. Iri funguro ni ingenzi rero ku mugore utwite kuko ririnda umwana kuzavukana ubumuga akenshi bukunze gufata urutirigongo.

 Urunyogwe kandi rurimo vitamin C muri 100g dusangamo 40mg cyangwa 67% z’ikenewe ku munsi. Iyi vitamin ikaba ari ingenzi mu gufasha umubiri gusohora imyanda no kongerera ingufu ubudahangarwa bwawo. Ibi bikaba birinda umuntu indwara zandura

 Mu runyogwe kandi dusangamo beta-sitosterol. Ubushakashatsi bugaragaza ko imboga n’imbuto zikize kuri yo zifasha mu kugabanya igipimo cya cholesterol mbi mu mubiri

 Kandi urunyogwe rukungahaye kuri vitamin K. Muri 100g dusangamo 24.8mcg zingana na 21% z’iyikenewe ku munsi. Uretse kuba vitamin K ifasha amaraso kuvura no gukama iyo dukomeretse, ubushakashatsi bugaragaza ko iyi vitamin igira uruhare mu gutuma amagufa akomera ndetse imyunyungugu akeneye akabasha kuyibika. Ibi rero bigira uruhare mu kurinda indwara zinyuranye zangiza amagufa ndetse binafasha mu kurinda indwara ya Alzheimer; ikaba ifata ahanini abageze mu zabukuru ikabatera kwibagirwa ku buryo n’izina rye aba atakiryibuka. Ibi iyi vitamin ibikora irinda iyangirika ry’udutsi two mu bwonko.

 Nkuko twabibonye mu runyogwe harimo beta-carotene, lutein na zea-xanthin hamwe na vitamin A (muri 100g harimo 765 IU bingana na 25.5%). Vitamin A ikaba ari ingenzi mu gutuma amaso, uruhu n’ibindi bice by’umubiri bikora neza. Naho ziriya flavonoids zo zikaba zirinda kanseri zinyuranye cyane cyane kanseri y’ibihaha n’iyo mu nzira y’igogorwa cyane cyane mu kanwa.

Icyitonderwa 
Urunyogwe rwiza ni urusaruwe uwo munsi, mbese rutaranamba kuko uko rugenda runamba niko runatakaza intungamubiri. Niba wifuza kurubika rudatetse, ibyiza ni ukurushyira mu ishashi cyangwa ikindi kintu gikoze muri purasitike noneho ukagishyira mu mazi kikarengerwa (ariko amazi ntiyinjiremo). Aho ushobora no kurubika rukamara iminsi 3 rutatangirika. Niba ufite firigo naho warushyiramo, ariko nabwo ukabanza kurushyira mu kintu cya pulasitike.

Amashakiro 

Ibidukikije
Ibiti
Imbuto