Mu kinyarwanda bamwe bayita IKIMURI abandi bakayita IBIRUNGE, Aboneka bahereye ku mata y’ikivuguto, aho bayacunda haba mu buryo bwa gakondo cyangwa bakoresheje imashini zabugenewe, noneho hakavamo ya mavuta.
Amavuta y’inka mu ndimi z’amahanga bayita{ beurre mu gifaransa cyangwa butter mu cyongereza}.
Nubwo amavuta y’inka kubera kutaboneka hose ashobora gusimbuzwa margarine, nyamara ntabwo binganya umumaro, na cyane ko amavuta y’inka aba ari umwimerere.
Akamaro k’amavuta y’inka ku buzima
- Amavuta y’inka ni isoko nziza ya vitamini zinyuranye
Iy’ingenzi twavuga ibamo ni vitamin A iyi ikaba ifitiye umubiri wacu akamaro kanini, nko gutuma tureba neza. Kandi inatuma umubiri wacu ukora imisemburo ucyeneye ku gipimo cyiza. Uretse ibyo kandi hanabonekamo vitamin D, E na K.
Iriya vitamin K ibamo ni iyizwi nka vitamin K2, ikaba ari vitamin iboneka gacye muri ibi byo kurya by’uruzungu byateye. Ikaba ifatiye runini umubiri. Ifasha umubiri mu kuyungurura kalisiyumu iwurimo. Kuyibura bitera indwara zinyuranye nk’indwara z’umutima, kanseri, n’indwara yo kuribwa amagufa, akamungwa. Twongereho ko iboneka mu mavuta n’amata by’inka zagaburiwe ubwatsi gusa.
- Amavuta y’inka ni isoko y’imyunyu-ngugu inyuranye.
Iyo ni nka manganese, chrome, zinc, umuringa, selenium. Selenium by’umwihariko ivana imyanda imeze nk’uburozi mu mubiri. Ikimuri kinabamo iodine. Twibutseko selenium ahandi wayisanga ari mu ngano zikiri zose, atari izagizwe ifarini.
3.Ikimuri ni isoko y’ibinure byuzuye.
Ibinure byuzuye ubu byamaze kuboneka ko bifasha mu kurwanya cholesterol mbi, kandi bigafasha umuntu guhaga vuba iyo ari kurya, bigafasha umubiri gukoresha ibinure wifitemo, bikarwanya umubyibuho. Ikindi kandi bifasha umubiri kurwanya mikorobi ndetse bikanatuma igogorwa rikorwa neza. Twibutseko cholesterol mbi ari nk’ingese mu mitsi y’amaraso, kuko ituma ifungana, bigatera umutima gutera nabi.
4.Ibirunge biringaniza ibinure bya omega-3 na omega-6.
Habamo rero aside izwi nka arachidonic acid ikaba ifasha mu mikorere myiza y’ubwonko, uruhu rwiza ndetse bikanafasha mu ikorwa ry’imisemburo irwanya kubyimbirwa.
Amavuta y’inka kandi cyane cyane aya za zindi zitunzwe no kurisha gusa, arimo Conjugated Linoleic Acid. Iyi izwiho kurwanya kanseri kandi ikarinda umuntu kuba igifufumange abyibushye nta mbaraga , ahubwo akaba akomeye.
Habonekamo kandi Glycospingolipids. Ibi ni ibinure bizwiho kurinda igifu n’amara gufatwa na mikorobi zinyuranye.
Uretse mu mavuta y’inka no mu rukoko ruboneka ku mata gusa, nta handi wasanga ikizwi nka Wulzen Factor. Iyi ikora nk’umusemburo ikaba igira imimaro myinshi. Irinda kubyimba no kuribwa mu ngingo, kimwe na rubagimpande. Ikindi niyo ituma kalisiyumu ijya mu magufa aho kwigira mu ngingo kuko iyo ibayemo nyinshi bitera indwara y’imitsi.
Amavuta y’inka akoreshwa ate?
Amavuta y’inka araribwa, Nyuma yo kuyatunganya, uyavanga n’ibyo kurya bimaze gushya bigishyushye.
Amavuta y’inka kandi barayisiga, Kuyisiga bituma uruhu ruba rwiza kandi rukoroha, Ndetse kuri bamwe andi mavuta yananiye akenshi ay’inka kuyisiga birabafasha.
Araribwa akanisigwa
Icyitonderwa:
Nubwo amavuta y’inka ari meza, kuyarya unayavanga n’ibindi birimo amavuta menshi nka avoka, marigarine, mayoneze, ifiriti n’ibindi si byiza, kuko binaniza igifu.
Aya mavuta tugura atunganyijwe, banza urebe niba barerekanye ko yakuwe mu mata y’inka zitunzwe n’ibyatsi gusa kuko mu bihugu byateye imbere inka nyinshi zitungwa n’ibindi, bigatuma ikimuri cyazo kitaba cyujuje ubuziranenge.
Umwana utarageza imyaka 5 si byiza kuyamugaburira kuko umubiri we uba utaragira ingufu zo kuyatunganya ngo ukuremo ibikenewe gusa.
UMUTESI Jessica
