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Reba akamaro inyanya zifitiye ubuzima bwacu

Opinion   Yanditswe na: Martin Munezero 8 September 2020 Yasuwe: 1724

Mu bihingwa bikoreshwa kenshi mu ngo zose, mu mahoteri na za resitora inyanya ziza mu myanya y’imbere. Ni mu gihe kandi kuko uretse kuba ari ibirungo zinakungahaye ku ntungamubiri zinyuranye.


Inyanya ujya ubona rimwe na rimwe umuntu azihekenya ukamuseka?
Ntukamuseke, ahubwo jya umubwira nawe aguhe kuko ni umuti uvura indwara zigera ku 10 zose.

Inyanya zirimo iki?

Mu runyanya rumwe ruringaniye (ni nka garama 123) dusangamo ibi by’ingenzi bikurikira:

- 22 calories (zitera ingufu ku mubiri)
- 5g z’amasukari
- 1g ya poroteyine
- Vitamin A (ingana na 28% y’iyo ukenera ku munsi)
- VItamin C (ingana na 22% y’iyo ukenera ku munsi)
- Vitamini E n’izindi
- Potasiyumu, folic acid, lycopene, n’ibindi

Inyanya zivura iki?

Zituma ugira uruhu rwiza.

NABIGENZA NTE: Fata inyanya nka 6, uzihate, uzikatemo ibice bibiri bibiri. Zirambike mu maso(isura), zimareho nk’iminota byibuze 10. Zivaneho woge neza,ujye ubikora buri mugoroba. Zizasukura mu maso, hacye, nta minkanyari.

- Zifasha mu kurwanya uburemba no kongera umubare w’intangangabo. Jya uhekenya inyanya 2 mu gitondo na nimugoroba. Unazihekenye ho isaha mbere yo gukora imibonano mpuzabitsina.
- Zifasha mu kurinda kanseri zitandukanye. Bitewe nuko zikize kuri lycopene (soma likopene), irinda kanseri. Teka isosi yazo, ujye uyinywa buri munsi. Wirinde kuzikaranga ariko.
- Bitewe nuko zifite potasiyumu, zifasha mu kurinda umuvuduko w’amaraso.
- Zifasha mu gukomeza amagufa kuko zifite kalisiyumu na Vitamini K.
- Ku banywi b’itabi, inyanya zifasha mu gusana ibyangijwe n’umwotsi w’itabi.
- Nkuko zifitemo Vitamini A na C, zifasha mu gusohora imyanda mu mubiri, zikanafasha mu koza umuyobozi w’inkari. Kuko kuziteka byangiza Vitamini C, aha ni byiza kuzihekenya.
- Zifasha mu kuvura kwituma impatwe, aho bisaba kuzihekenya.
- Guhekenya inyanya bivura impyiko aho bifasha mu gusohora imyanda iba yaribumbabumbiye mu mpyiko.
- Abagore bonsa bagirwa inama yo kurya isosi yazo buri munsi, kuko bifasha mu kongera ibyitwa lycopene mu mashereka, byongerera umwana ubudahangarwa bw’umubiri.
- Iyo zikiri mbisi zivanzwe na avoka, n’amashu mabisi, ni umuti mwiza wo koza inyama zo mu nda (nk’igifu, amara, umwijima n’izindi) no gutuma ibyo wariye bisebwa neza.
- Kurya isosi yazo na soya bifasha abagabo kwirinda kanseri ya porositate.
Kuzihekenyana na karoti buri gitondo birwanya ibicece
- Ntitwakibagirwako Vitamin A iri mu nyanya ituma umuntu areba neza ndetse ikanafasha kubona nijoro

Icyitonderwa

Si byiza kubanza kuzihata kuko no mu gishishwa cyazo habamo intungamubiri nyinshi. Gusa ugomba kubanza kuzironga neza n’amazi menshi, kugira ngo imiti yateweho ishireho.

Uretse aho byasobanuwe, ahandi hose, ni ukuzihekenya.
Ku bantu bari gufata imiti y’umutima, si byiza kurya nyinshi.

Author : Martin Munezero

Munezero Martin ni Umwanditsi w’Ikinyamakuru Umuryango. Yatangiye gukorera iki kinyamakuru muri Nzeli 2014.

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