Friday, December 3, 2021

Ibyiza bya beterave n’akamaro ifitiye umubiri wacu

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Beterave (iri ni izina ry’igifaransa, mu cyongereza izwi nka beetroots cg beets) ni zimwe mu mboga zikungahaye ku ntungamubiri, ikaba isoko nziza y’isukari nziza waha umubiri, ahenshi ikoreshwa mu mwanya w’ibisheke (no mu nganda yifashishwa mu gutunganya isukari), vitamini zitandukanye ziha umubiri imbaraga n’imyunyungugu.

Beterave zishobora guhingwa ahantu hose, kandi nubwo ibarwa nk’imboga ziboneka bitewe n’igihe cy’umwaka, ishobora guhingwa ibihe byose. Ubu usanga ahenshi mu masoko no mu turima tw’igikoni ihaboneka kandi abantu batari bacye bamaze kumenya ko gifitiye akamaro umubiri wacu.

Beterave akenshi ziribwa muri salade, zishobora gukorwamo umutobe, ishyirwa mubyo kurya nk’ikirungo, ndetse ishobora gukorwamo ifu ukajya uyiminjira ku byo kurya bihiye.

Beterave zigizwe n’iki?

  • Beterave nubwo atari isoko ihagije y’imbaraga umubiri ukenera (aho 100g zibonekamo 2% y’imbaraga umubiri ukoresha gusa)
  • Fibre
  • Folic acid cg vitamin B9
  • Vitamini C
  • Potasiyumu
  • Manganeze
  • Ubutare (iron cg fer)
  • Umuringa
  • Vitamini A
  • Na za vitamin B zindi zitandukanye

Akamaro ku buzima bwacu

  1. Fibre ziba muri beterave zifasha mu kugabanya cholesterol n’ibindi bivuta bibi mu mubiri, ibyo bigerwaho bitewe nuko ifasha mu kuzamura igipimo cya cholesterol nziza mu mubiri, bityo ikarinda indwara zinyuranye z’umutima. Si ibi gusa kuko intungamubiri zitwa betaine zifasha mu gusukura imiyoboro y’amaraso no kuyirinda kwangirika.
  2. Gukira kuri vitamin B9 (izwi cyane nka folic acid), biyiha ubushobozi bwo kuba ikiribwa cy’ingenzi ku bagore batwite kuko igabanya ibyago byo kubyara umwana ufite ubumuga.
  1. Irinda kanseri zitandukanye: ubushakashatsi bwerekana ko beterave ari nziza mu kurwanya kanseri y’uruhu, ibihaha ndetse n’amara, zikungahaye ku ntungamubiri zitwa betacyaninis, si ibyo gusa kuko inabuza kanseri kwiyongera iyo yamaze kugufata.
  2. Beterave ni agatangaza; ifasha mu kurwanya gucibwamo kandi ikanafasha mu kurwanya kwituma impatwe, irwanya ni bindi bibazo mu igogorwa ry’ibiryo.
  3. Beterave zifite ubushobozi bwo kurwanya ibibazo bishobora gutera impyiko imikorere mibi cg mu dusabo.
  4. Vitamini C ibonekamo (iboneka cyane mu bibabi bya beterave by’icyatsi kurusha mu mbuto ubwazo) biyiha ubushobozi bwo guhangana n’indwara zo mu buhumekero. By’umwihariko irwanya asima ku buryo bugaragara, si ibyo gusa kuko inongerera ingufu ubudahangarwa bw’umubiri bityo ikadufasha kurwanya indwara ziterwa na mikorobe zinyuranye.
  5. Kuba zibonekamo beta carotene, iyi akaba imwe muri vitamini A, ifasha mu kurwanya ubuhumyi bwo mu zabukuru n’izindi ndwara zose z’amaso ziterwa no kubura iyi vitamini.
  6. Beterave ifasha mu gutera akabariro. Gukungahara ku kinyabutabire cyitwa bore nibyo biyiha ubu bushobozi, iyi izwiho kongera imisemburo y’imyororokere; byongera iruba, bikongera uburumbuke, byongerera intangangabo ingufu n’umuvuduko kandi bigafasha kumara akanya utararangiza. Beterave yagiye yifashishwa kuva mu myaka ya kera mu kongera ingufu no kuryoshya imibonano
  7. Aho gukoresha ibiyobyabwenge cyangwa ibindi byongera ingufu bitemewe, wakinywera umutobe wa beterave mu gihe uri mu masiganwa cyangwa uri kwikorera siporo ku giti cyawe. Kuko ikungahaye kuri nitrate iyi igatuma igipimo cya oxygen mu mubiri kizamuka ku gipimo cya 16%. Ibi rero byongera stamina kuko uko oxygen iba nyinshi, ni nako utinda kunanirwa. Beterave kandi ikungahaye ku binyasukari byinshi biha ingufu umubiri nabyo.
  8. Beterave ni ingenzi ku mikorere myiza y’umwijima, kubera intungamubiri zitwa betaines zifasha umwijima gukora neza.

Ibyo kuzirikana

Kuba ikungahaye ku isukari bituma itaba nziza mu gukoreshwa n’abantu barwaye diyabete.
Kuba irimo kandi oxalate, iyo zibaye nyinshi mu mubiri zishobora gutuma amatembabuzi akomera cyane. Abafite ibibazo by’impyiko cg uruhago bagomba kwirinda beterave kuko yatuma bagira utubuye muri zo (kidney stones/calcul renal). Ndetse no ku bafite uburwayi bw’uruhago bayirinda kuko ishobora naho guteramo twa tubuye (gallstones).

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