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Reba umwihariko w’inyama y’inkoko harimo kugabanya ibiro no kuvura ibicurane

Opinion   Yanditswe na: Martin Munezero 20 September 2020 Yasuwe: 1661

Mu biguruka biribwa inkoko iza ku mwanya w’imbere. Ni mu gihe kuko iri mu biguruka byororwa kandi ikaba urugero rwiza rw’inyama z’umweru. Inkoko nyamara kandi kuri ubu zisigaye zituburwa, umwimerere wazo ukagenda ugabanyuka. Muri iyi nkuru tugiye kuvuga umwihariko w’inyama z’inkoko gusa turavuga inkoko y’umwimerere, itari ya yindi igaburirwa igakura mu mezi abiri, ahubwo ya nkoko itungwa no gutora, ikaraha ibyo irya, imwe ikunze kwitwa inyarwanda.


Muri garama 100 z’iyi nyama dusangamo ingufu zingana na 215kCal, garama 18 za poroteyine, garama 15 z’ibinure, 75mg za cholesterol. Dusangamo imyunyungugu nka kalisiyumu, ubutare, magnesium, phosphore, potasiyumu na sodiyumu ndetse na zinc. Muri vitamin habonekamo vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E na vitamin K.

Akamaro ku buzima

Ibi byose dusanga mu nyama y’inkoko bituma iba inyama ifitiye umubiri akamaro ku buryo butandukanye,

1. Ikungahaye kuri poroteyine

Agatuza k’inkoko, gakungahaye kuri poroteyine dore ko muri 100g usangamo 31g za poroteyine. Poroteyine ikaba ingenzi ku ifunguro ryacu dore ko ari zo zubaka umubiri, bityo kurya ifunguro rikungahaye kuri zo bikaba ingenzi by’umwihariko ku bakora siporo ituma babira ibyuya byinshi.

2. Isoko nziza ya vitamin n’imyunyungugu

Vitamin B zinyuranye dusangamo zirinda indwara z’amaso n’uruhu, kongerera ingufu ubudahangarwa, kurwanya intege nke, gufasha igogorwa no gufasha urwungano rw’imyakura. Zinafasha kandi mu kurinda migraine, indwara z’umutima, kuzana imvi imburagihe na diyabete.

Vitamin D ifasha mu gutuma umubiri winjiza kalisiyumu no gutuma amagufa akomera.

Vitamin A ifasha mu gutuma ureba neza, naho ubutare bugafasha mu kugira amaraso ahagije. Phosphore ifasha mu kurwanya intege nke, gutuma amenyo aba neza ndetse n’ubwonko bugakora neza.

3. Kugabanya ibiro

Nubwo abantu bajya bibeshya ariko burya ifunguro rikungahaye kuri poroteyine ni ryiza mu gihe wifuza gutakaza ibiro cyangwa kuguma aho uri. Impamvu ni uko iri funguro ritera igihagisha bityo rigatuma utarya byinshi kandi na none rigatuma umubiri ukoresha ibinure byawo bityo ibiro bikagabanyuka. Inyama y’inkoko rero igira poroteyine nyinshi na calories nkeya.

4. Kuringaniza umuvuduko w’amaraso

Gufata inyama y’inkoko iherekejwe n’imboga n’imbuto ni ingenzi ku bantu bafite ikibazo cy’umuvuduko ukabije w’amaraso. Impamvu nyamukuru ni uko harimo potasiyumu, ubwinshi bwayo bukaba bugabanya sodiyumu ibujijwe ku bantu bafite ikibazo cy’umuvuduko ukabije w’amaraso.

5. Kugabanya ibyago byo kurwara kanseri

Ku bantu bakunda inyama, kurya inyama zitukura byongera ibyago bya kanseri y’amara. Nyamara kurya inkoko n’amafi bigabanya ahubwo ibyo byago byaba kuri kanseri muri rusange na kanseri y’amara by’umwihariko. Ubushakashatsi buracyakorwa ngo harebwe ikinyabutabire kiri mu nkoko kirinda kanseri.

6. Kugabanyuka kwa cholesterol

Nubwo mu nyama y’inkoko harimo cholesterol ariko ni ubwoko bwiza bwayo, dore ko cholesterol ibamo amoko abiri, inziza ndetse n’imbi. Cholesterol nziza ikaba iboneka mu mboga, ifi n’inyama z’inkoko. Cholesterol mbi ikaba ari isoko y’indwara z’umutima

7. Kuvura ibicurane

Niba ibicurane bikumereye nabi teka inyama y’inkoko ushyiremo ibirungo bisanzwe (igitunguru, poivron, tungurusumu n’ibindi by’ibimera) ubundi uhute uwo mufa. Gukira ni nk’ako kanya.

Dusoze twibutsa ko ari inyama y’inkoko zitunzwe no gutora ibyo zirahiye Atari za zindi z’intuburano.

Author : Martin Munezero

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

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