Bathat numuzi meza uduce dusimba imizi ihingwa kwisi yose. Nibumbe n'amabara atandukanye, harimo na orange, yera n'umuhengeri, kandi bakize vitamine, amabuye y'agaciro, amabuye y'agaciro, antioxys na fibre. Kutibavuga ko bafite inyungu nyinshi zubuzima kandi kongerera imirire yabo. Dore inyungu 6 zitangaje za bateri yubuzima:
Kozuzwa gukenera buri munsi vitamine
Ibijumba ni isoko nziza ya fibre, vitamine n'amabuye y'agaciro. Igikombe kimwe (garama 200) y'ibijumba ibijumba hamwe na putere yemeza:
Calorie: 180.
Carbohydrates: Garama 41,4
Proteine: Garama 4
Ibinure: iminota 0,3
Fibre: amanota 6.6
Vitamine A: 769% by'amahame ya buri munsi
Vitamine C: 65% yamanuka kumanywa
Manganese: 50% ya buri munsi
Vitamine B6: 29% Ibisanzwe
Potassiyumu: 27% Ibisanzwe
Acide ya Pantothenic: 18% Ibisanzwe
Umuringa: 16% byumunsi
Niacin: 15% byamanywa
Byongeye kandi, ibirayi biryoshye, cyane cyane ubwoko bwa orange na ibara ry'umuyugubwe, rikungahaye mu Antiyoxydants zirinda umubiri ushaje.
Ibirayi biryoshye birimo ubwoko bubiri bwa fibre: gukena kandi bidashoboka
Ifoto: Ibisobanuro.com.
Kunoza igobe
Fibre na Antioxidakes mubijumba bifite akamaro kubuzima bwinyama. Ibirayi biryoshye birimo ubwoko bubiri bwa fibre: gukena kandi bidahunze. Umubiri wawe ntushobora gusya ubwoko bumwe. Rero, fibre iguma munzira ifu kandi izana ingaruka zingirakamaro zubuzima bwinyama. Ubwoko bumwe bwa fibre, buzwi nka fibre ya virusire, gukurura amazi no koroshya intebe. Kurundi ruhande, fibre idasanzwe, idahujwe ntabwo ikurura amazi kandi ntabwo yongeyeho amajwi. Fibre zimwe na zimwe zisanzure kandi zishobora guhindurwa na bagiteri muri colon, zikora ibice byitwa aside yinyoni yongereye ingirabuzimafatizo za mucosa rwakagari kandi zishyigikira ubuzima n'imbaraga. Indyo ikungahaye kuri firime ikubiyemo garama 20-33 kumunsi ifitanye isano nibyago byo hasi bya kanseri ya colon hamwe nibisanzwe.
Antioxidats mubijumba nibyiza kandi ingirakamaro mumara. Ubushakashatsi mubibizamini byagaragaje ko antioxydidents ibirayi byijimye bigira uruhare mugutezimbere bagiteri nziza, harimo ubwoko bumwe na bumwe bwa bifidobacteria na lactobacilli. Umubare munini w'ubu bwoko bwa bagiteri mu mara ifitanye isano n'ubuzima bwo mu kirere no guhungabanya ibibazo nk'ibihugu biteye ubwoba (SRC) na impiswi.
Irashobora kugira ibintu byo kurwanya kanseri
Ibirayi biryoshye birimo antintioxydants zishobora gufasha kurinda ubwoko bumwe bwa kanseri. Mu bushakashatsi mu tubyiga by'ibizamini, byagaragaye ko Anthocyanins ari itsinda rya Antiyoxide ikubiye mu bijura bimwe bya kanseri - bigabanye imikurire y'ubwoko bw'iminda, harimo n'imvune y'uruhago, mu gifu n'igifu. Mu buryo nk'ubwo, imbeba yakira indyo yuzuye ibirayi by'imiyunda myiza yerekanaga kanseri y'imiterere yo hepfo mu cyiciro cyo hakiri kare, yerekana ko Anthocy mu birayi ishobora kugira ingaruka zo kurinda. Mu bushakashatsi mu bizamini by'ikizamini, byagaragaye kandi ko ibinyomoza ibirayi bya orange hamwe n'ingabo nziza y'ibijumba zifite ibintu byo kurwanya kanseri. Ariko, ubushakashatsi buracyafite kugenzura izi ngaruka mubantu.
Inkunga yo Kudasobanutse
Ibijumba bikungahaye kuri beta-carotene - Antioxydant, itanga imboga za orange. Mubyukuri, igikombe kimwe (garama 200) ya Battoo yatetse hamwe nigishishwa gitanga inshuro zirindwi ingano ya beta-carotene, zisabwa kuba abantu bakuze kumunsi. Beta Carotene ahinduka vitamine A mumubiri wawe kandi akoreshwa mugukora reppiptes yakira amafoto mumaso yawe. Vitamine ikomeye cyane ni ikibazo mubihugu bikiri mu nzira y'amajyambere kandi birashobora kuganisha ku bwoko bwihariye bwuruhumyi, uzwi nka xerofthalmia. Kurya ibiryo bikungahaye muri Beta-Carotine birashobora gufasha kwirinda iyi miterere.
Ibijumba byijimye kandi bituma icyerekezo. Ubushakashatsi mu tubyimba by'ibizamini bwerekanye ko Anthocyanine ikubiyemo muri bo ishobora kurinda ingirabuzimafatizo zo mu byamburwa, bishobora kuba ingirakamaro mu buzima rusange.
Muri batte, vitamine nyinshi a
Ifoto: Ibisobanuro.com.
Kunoza ubwonko
Gukoresha ibirayi byijimye birashobora guteza imbere imikorere yubwonko. Ubushakashatsi bwinyamaswa bwerekanye ko Anthocyanins mubijumba byibeshya bishobora kurinda ubwonko, kugabanya gutwika no gukumira ibyangiritse kubuntu. Yerekanwa ko kongeramo Anthocian ihagurutse ibirayi biryoshye biteza imbere amahugurwa no kwibuka mu mbeba bishobora guterwa n'imitungo yayo. Abahanga mu bya siyazi bavuga ko nta bushakashatsi bwari bwo kugenzura izi ngaruka mu bantu, ariko muri rusange, indyo nyinshi zikungahaye ku mbuto, imboga na Antiyoxidakene bifitanye isano no kugabanya 13% mu kaga no guta umutwe.
Reba kandi: Ibicuruzwa 27 biregwa imbaraga mu ntangiriro z'icyumweru cyakazi
Gushimangira sisitemu yumubiri
Vitamine A ni ingenzi kuri sisitemu yumubiri utagira ubuzima, kandi urwego rwo hasi mumaraso rufitanye isano no kugabanuka kubadadadadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudadadadudatudakira. Nurufunguzo rwo gukomeza ubuzima bwa Mucous Membrane, cyane cyane mucosa. Amara ni ahantu umubiri wawe uhuye nubutaka bwinshi bworoshye. Rero, amara meza nigice cyingenzi cyumubiri wubumuga bwiza. Ubushakashatsi bwerekanye ko vitamine ikibazo cyoroshye cyongeraho gutwi no kugabanya ubushobozi bwa sisitemu yumubiri wawe kugirango yitangire. Ubushakashatsi ntibwakozwe kugirango bumenye niba, cyane cyane ibirayi bigira ingaruka ku mubiri, ariko gukoresha buri gihe mu biryo birashobora gufasha kwirinda kubura vitamine A.