Inkeri ni utubuto duto dutukura cyane, turyohera kandi duhumura neza twera ku gihingwa gifite indabo z’umweru.
Ziba mu bwoko bw’imbuto zifite utubuto duto cyane twinshi muri uyu muryango izindi zizwi ni Blueberry na Raspberry . Zera cyane mu bice bibamo ubukonje.
urubuto rw’inkeri ruba rutukura cyane iyo ruhiye neza
Inkeri zishobora kuribwa zonyine cg se zigakoreshwa mu bundi buryo; mu mata, umutobe, ice cream cg keke. Inkeri zikoreshwa mu gukora imibavu, bombo zitandukanye, utuvuta two ku munwa n’ibindi.
Akamaro k’inkeri ku buzima
Inkeri ziha umubiri imbaraga nke muri garama 100 z’inkeri habamo calorie 32 zifite ibinure bike cyane 0.3g. Zikungahaye ku zindi ntungamubiri, vitamini zitandukanye n’imyunyu ngugu.
Inkeri zigisarurwa cg zimaze igihe gito ni isoko ikomeye ya vitamini C muri garama 100 z’inkeri usangamo ingana na 58.8mg ni ukuvuga 98% ya vitamini C umubiri ukenera ku munsi). Kurya imbuto zikungahaye kuri vitamini C biha umubiri ubushobozi bwo kurwanya indwara zituruka kuri mikorobe no gusohora uburozi butandukanye mu mubiri.
Kurya inkeri cyane bikugabanyiriza ibyago byo kurwara indwara z’umutima, bigabanya amavuta mabi cholesterol mu maraso ndetse na cholesterol yose. Ubushakashatsi bwakozwe bwerekana ko kurya inkeri bigabanya umuvuduko w’amaraso, kubyimbirwa, kanseri n’urupfu ruturutse ku burwayi bw’umutima
Inkeri zifite ingano nyinshi ya phytochemicals na polyphenols nka anthocyanins, phenolic acids, flavanols na flavonols, inkeri kandi zikize cyane kuri aside yitwa ellagic; iyi aside izwiho kurwanya kanseri cyane kuko ibuza uturemangingo twa kanseri gukura. Ibi byose nubwo ubushakashatsi bukiri buke, gusa bwerekana ko birinda ku rwego rwo hejuru kanseri, gusaza birimo no kuzana iminkanyari , infegisiyo ndetse zirinda uturemangingo tw’ubwonko gusaza
zikize kuri vitamini B zitandukanye B6, B3, B2, B9, B5 izi zose zifasha mu mikorere y’umubiri harimo no gutanga imbaraga, gukora ibinure, intungamubiri n’andi masukari atandukanye.
zibamo vitamini A, vitamini E na beta-carotene nkeya. Byose bifasha mu kurinda umubiri ibyo twakwita uburozi butuma umubiri usaza cg uhura n’uburwayi.
Mu nkeri hagaragaramo imyunyu ngugu myinshi y’ingirakamaro nka potasiyumu, manganese, ubutare, iodine, umuringa na fluorine. Potasiyumu ni ingenzi ku turemangingo ndetse no kurinda umuvuduko w’amaraso no gutuma umutima utera neza. Umuringa witabazwa mu gukora insoro zitukura. Ubutare bugira akamaro mu ikorwa ry’amaraso. Ndetse na fluoride ifasha mu gukomeza amagufa n’amenyo no kurinda amenyo uburwayi butandukanye.
Umutobe wazo urinda uruhu gusaza n’indwara z’umutima
Ibyo ugomba kuzirikana
Zishobora gutera ubwivumbure bw’umubiri bukomeye ku bantu bamwe na bamwe. Ibimenyetso bikunda kugaragara cyane ni kubyimba.
UMUTESI Jessica
