Umuneke wuzuye fibre, potasiyumu, vitamine, na antioxydants ifasha kurinda umutima, gufasha igogorwa, no gushyigikira kugenzura ibiro.
Umuneke ukomoka mu majyepfo y’uburasirazuba bwa Aziya kandi ukurira mu turere dushyuha cyane ku isi. Ziza mu buryo butandukanye no mu bunini, hamwe n’amabara atandukanye kuva icyatsi kibisi n’umuhondo, kandi hariho ubwoko bumwe butukura.
Ugereranyije igitoki gipima 118 g kirimo karori 105, g 88.4 z’amazi, 1,29 g za poroteyine, 26,9 g za karubone, 14.4 g by’isukari, g 3,07 za fibre, na 0.39 g by’amavuta.
Igitoki ni isooko ikungahaye kuri karubone. Igitoki kidahiye kirimo ibinyamisogwe, mugihe byeze birimo isukari nka sucrose, fructose, na glucose.
Igitoki gifite indangagaciro ya glycemic yo hagati (GI), kuva kuri 42 kugeza kuri 51 bitewe no kwera. GI ipima uburyo karubone nziza mu biryo yinjira mu maraso kandi ikazamura urugero rw’isukari mu maraso.
Igice kinini cya karubone ya hydrata mu bitoki bidahiye ni ibinyamisogwe birwanya, binyura muri sisitemu y’ibiryo bitavunitse. Mu mara manini, idashobora kwihanganira ibinyamisogwe muri butyrate, aside irike ngufi ifasha ubuzima bwo munda.
Igitoki kandi gitanga ubundi bwoko bwa fibre nka pectine, zimwe murizo zishongesha amazi. Iyo ibitoki byeze, ubwinshi bwa pectine ya elegitoronike bwiyongera, iyo ikaba ari imwe mu mpamvu zoroha mu gihe runaka. Pectin hamwe na krahisi idashobora kwihanganira bifasha kugabanya isukari mu maraso nyuma yo kurya.
Igitoki gikungahaye kuri potasiyumu, ifasha kugabanya umuvuduko w’amaraso ku bantu bafite potasiyumu nyinshi kandi bikazamura ubuzima bw’umutima.
Igitoki kandi gitanga magnesium, igenga umuvuduko w’amaraso hamwe n’isukari y’amaraso, igakomeza amagufwa, igashyigikira imikorere y’imitsi n’imitsi, kandi ikongera ubudahangarwa.
Ugereranyije igitoki gitanga hafi 25% bya vitamine B6 ya buri munsi. Iyi vitamine ishyigikira metabolisme, iterambere ry’ubwonko mu nda no ku mpinja, no mu mikorere y’umubiri. Ishobora kandi gufasha kunoza ibitotsi no kugenzura ibiro.
Abakuze bakeneye mg 75-90 za vitamine C buri munsi, kandi igitoki gitanga mg 10. Vitamine C ifasha kurinda umubiri radicals y’ubusa iterwa n’ibiryo, umwotsi w itabi, n’ibindi bintu byangiza. Ifasha kandi sisitemu y’umubiri kandi ifasha umubiri gukira vuba indwara.
Igitoki kirimo vitamine A, itezimbere ubuzima bw’amaso kandi ishobora kugufasha kwirinda kanseri.
Inyungu z’ubuzima
Igitoki gikungahaye kuri vitamine, potasiyumu, n’indi myunyu ngugu ifasha umubiri gukora imirimo y’ingenzi.
Gushyigikira ubuzima bw’umutima
Potasiyumu mu bitoki ifasha ingirabuzimafatizo zohereza ibimenyetso bituma umutima utera buri gihe kandi ugakomeza imikorere y’imitsi. Ibiryo bikungahaye kuri Potasiyumu bishobora gufasha kwirinda aterosklerose n’umuvuduko ukabije w’amaraso. Abantu bafite ibibazo by’impyiko bagomba kubaza muganga mbere yo kurya ibitoki, kuko potasiyumu ikabije ishobora kunanura impyiko.
Gifasha igogorwa
Pectin mu bitoki ifasha kugenzura igipimo cy’igifu cya karubone. Igitoki kirimo kandi porotiyotike, zifite akamaro ka bagiteri zo mu nda, na prebiotics, ubwoko bwa fibre ifasha gukura kwabo.
Probiotics ishobora gufasha kugabanya impiswi iterwa na antibiotike, kunoza umusemburo n’inzira z’inkari, no gushyigikira kuvura indwara zo munda. Bashobora kandi koroshya ibimenyetso bya syndrome yo munda, kutihanganira lactose, allergie zimwe, ibicurane, na grippe.
Igitoki kirimo fructooligosaccharide (FOS), ubwoko bwa karubone y’umubiri umubiri udasya neza. FOS ifasha kugumana uburinganire bwiza bwa bagiteri zifite akamaro mu mara manini.
Igitoki gikungahaye kuri krahisi idashobora kwihanganira, ifasha bagiteri zifata amara, igufasha kumva igihe kirekire, ifasha kugenzura ibiro, kandi igabanya impatwe.
Ifasha kugenzura ibiro
Kurya ibiryo byoroheje bya glycemic byerekana ibiryo byinshi birimo fibre, nk’imineke, birashobora kugabanya ibiro. Ugereranije igitoki cyeze gitanga hafi 3 g ya fibre, cyangwa hafi 10% byokunywa buri munsi. Ibyinshi muri fibre mu bitoki birashobora gushonga, bifasha kurwanya cholesterol n’umuvuduko w’amaraso no kugabanya gucana.
Itezimbere gukira nyuma y’imyitozo
Umuneke utanga karubone ifasha kuzuza glycogene, kongera poroteyine, no kugarura ingufu vuba. Potasiyumu mu bitoki ifasha kuringaniza electrolytite no kugabanya imitsi, naho antioxydants ifasha koroshya umuriro.
Kongera umwuka no kwibuka
Igitoki kirimo aside amine tryptophan, umubiri uhindura serotonine kugira ngo urusheho gusinzira no gusinzira. Ibindi bivangwa mu bitoki nabyo bifasha kwirinda kugabanuka kwubwenge, impamvu ishobora guta ubwenge.
Abantu barwaye diyabete bagomba kwirinda kurya ibitoki byeze cyane kandi bagakurikirana urugero rwisukari rwamaraso nyuma yo kunywa isukari nyinshi na karubone. Bamwe barashobora kugira allergie yibitoki, hamwe nibimenyetso nk’imitiba cyangwa kurwara, kuribwa mu muhogo cyangwa kurwara imitsi, angioedema, no kubyimba uruhu.
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