Inzobere mu mirire n’ubuzima zishimangira ko kurya imbuto buri munsi ari imwe mu ngamba zifasha umubiri gukomeza kugira ubudahangarwa no kugabanya ibyago byo kurwara indwara zitandura zirimo iz’umutima, kanseri n’umubyibuho ukabije.
Imbuto zikungahaye ku ntungamubiri zirimo vitamini, imyunyungugu, fibre n’ibinyabutabire birinda umubiri (antioxidants), bifasha ingirangingo z’umubiri gukora neza no kurinda kwangizwa n’uduce twangiza twitwa free radicals.
Abahanga bavuga ko kurya imbuto ku buryo buhoraho bifasha kugabanya urugero rwa cholesterol mbi, kugenzura umuvuduko w’amaraso no gufasha umutima gukora neza. Fibre iba mu mbuto kandi ifasha igogorwa ry’ibiribwa, ikarinda impatwe ndetse ikanafasha kugenzura isukari iri mu maraso.
Ubushakashatsi butandukanye bugaragaza ko abantu barya imbuto n’imboga bihagije bagira ibyago bike byo kurwara kanseri zimwe na zimwe, cyane cyane izifata urwungano ngogozi n’izindi zifitanye isano n’imirire idahagije.
Kurya imbuto kandi bifasha abantu kugenzura ibiro byabo kuko zitanga intungamubiri nyinshi ariko zifite calories nkeya ugereranyije n’ibindi biribwa byinshi. Fibre iba mu mbuto ituma umuntu ahaga igihe kirekire, bikamurinda kurya ibirenze ibyo umubiri ukeneye.
Ni ryari imbuto ziba zikwiriye kuribwa?
Abaganga bagaragaza ko imbuto zishobora kuribwa igihe icyo ari cyo cyose cy’umunsi, ariko ari byiza kuzifata hagati y’ifunguro n’irindi cyangwa nk’ifunguro rito (snack). Hari n’abahitamo kuzirya mu gitondo cyangwa nyuma y’imyitozo ngororamubiri kugira ngo umubiri wongere kubona imbaraga.
Icyakora, abantu bafite uburwayi nka diyabete basabwa kugisha inama abaganga cyangwa inzobere mu mirire kugira ngo bamenye ubwoko bw’imbuto n’ingano zibabera nziza.
Ni izihe mbuto zikwiye kuribwa?
Mu mbuto zisanzwe ziboneka mu Rwanda harimo:
- Umuneke
- Icunga
- Ipapayi
- Inanasi
- Avoka
- Imyembe
- Watermelon (Pastèque)
- Marakuja
- Pome
- Amatunda
Inzobere zisaba kurya imbuto zitandukanye aho guhora urya ubwoko bumwe, kuko buri bwoko bugira intungamubiri bwihariye.
Inama ku buzima
Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (OMS/WHO) risaba abantu kurya nibura garama 400 z’imbuto n’imboga ku munsi kugira ngo bagabanye ibyago byo kurwara indwara zitandura kandi bongere ubuzima bwiza.
Abahanga kandi basaba ko imbuto zikaraba neza mbere yo kuzirya, kandi igihe bishoboka zigafatwa ari nshya aho kunywa imitobe yongewemo isukari nyinshi.
Kurya imbuto buri munsi, bifatanije n’imirire iboneye, gukora imyitozo ngororamubiri no kwirinda itabi n’inzoga nyinshi, ni imwe mu nzira zifasha umuntu kugira ubuzima buzira umuze no kugabanya ibyago byo kwibasirwa n’indwara zitandura.
@Rebero.rw
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