Ibyiza birindwi byo kurya ibitunguru

Abantu benshi usanga badakunda ibitunguru bitewe nuko iyo babiriye bakubwira ko impumuro yabyo itava mu kanwa, abandi bakavuga ko bisharira kandi bikabiha.
Ese wari uzi ko niba nawe uri umwe mu bantu banga kurya ibitunguru, hari ibintu byinshi uhomba ?.

Muri iyi nkuru tugiye kureba ibyiza 7 abantu barya ibitunguru barusha abatabirya.


Ibitunguru ni ingenzi ku buzima bwacu.

1. Ibitunguru bikungahaye ku ntungamubiri zitandukanye.

Ibitunguru ni kimwe mu biribwa bikungahaye ku ntungamubiri nyinshi, ibitunguru byifitemo vitamine n’imyunyungugu myinshi. Ibitunguru bikungahaye cyane kuri vitamine C iyi ifasha kongera ubudahangarwa bw’umubiri.

Ibitunguru kandi bikungahaye kuri vitamine B iyi ikaba ifasha kongera ingano y’abasirikare barinda umubiri igafasha no gukora neza kw’imitsi y’ubwonko.

Ikindi kintu ibitunguru bikungahayeho cyane ni Potassium kandi ikibazo nuko abantu benshi bafite potassium ku rugero ruto ugereranyije n’ikenerwa n’umubiri wacu. Ubushakashatsi buheruka gukorerwa muri America bwagaragaje ko kumunsi umwe, umuntu arya miligarama 4,700 z’ibitunguru kandi iyi ngano ikaba ari kimwe cya kabiri cy’ingano ya potassium umubiri ukeneye.


Amafunguro yawe ya burimunsi ntakaburemo ibitunguru.

2. Ibitunguru birinda indwara z’umuvuduko w’amaraso.

Ibitunguru byifitemo ubushobozi bwo gutwika ibinure byo mu bwoko bwa triglycerides no kugabanya ingano ya cholesterol mu mubiri, ibi byose bituma habaho kugabanuka kw’ibyago byo kurwara umuvuduko w’amaraso kuko ushobora kukuviramo izindi ndwara zifata umutima zitandukanye.

Ubushakashatsi bwakorewe ku bantu 70 bafite ibiro by’umurengera kandi bari barwaye indwara y’umuvuduko w’amaraso, bwerekanye ko igihe babahaga miligarama 162 z’ibitunguru burimunsi byabafashije kugabanya ikigero cy’umuvuduko w’amaraso ku gipimo cya 3-6 mmHg (mmHg ni igipimo cy’umuvuduko w’amaraso, soma millimeters per mercury).


Ibitunguru bifasha kugabanya ibyago byo kurwara umuvuduko w’amaraso.

3. Ibitunguru bikungahaye kuri antioxidants.

Antioxidants ni ibinyabutabire bifasha umubiri kuwurinda ko habaho oxidation, iyi niyo yangiza uturemangingo tw’umubiri ndetse igatera indwara zitandukanye nka cancer, diabetes n’indwara z’umutima. Ibitunguru byifitemo ubwoko busaga 25 bwa antioxidants zitandukanye kandi zifite imimaro itandukanye.

Ibitunguru by’umutuku bikungahaye cyane kuri anthocyanins, iki ni ikinyabutabire gituma ibitunguru by’umutuku tubibona bifite ririya bara ry’umutuku. Ubushakashatsi butandukanye bwakorewe ku bantu barya amafunguro akungahaye kuri anthocyanins isangwa mu bitunguru by’umutuku, bwerekanye ko baba bafite ibyago bike byo kwibasirwa n’indwara z’umutima kurusha abatarya ibitunguru.

Ubushakashatsi bwakorewe ku bagabo 43,880 barya miligarama 613 burimunsi za anthocyanins, bwerekanye ko ibyago byabo byo kurwara umutima byari ku ijanisha rya 14% mu gihe abagore 93,600 nabo bakoreweho ubu bushakashatsi , ibyago byo kurwara umutima basanze biri ku ijanisha rya 32% ugereranyije n’abatarya ibitunguru.


Ibitunguru birinda indwara zitandukanye z’umutima.

4. Ibitunguru bishobora kurinda cancer.

Ibitunguru hamwe n’izindi mboga zibarizwa mu muryango wa Allium genus nka tungurusumu, ni bimwe mu bifasha umubiri kuwurinda kwibasirwa n’ubwoko butandukanye bwa cancer cyane cyane iyo mu nda. Ubushakashatsi busaga 26 bwakozwe bwerekanye ko abantu baryaga amafunguro akungahaye cyane ku mboga zo mu muryango wa allium, bagabanutseho ijanisha rya 22% ry’ibyago byo kurwara cancer ifata mu nda ugereranyije n’abantu bataryaga amafunguro akungahaye kuri izi mboga zibarizwa mu muryango wa allium aho dusanga ibitunguru na tungurusumu .


Ubushobozi bwo kurinda cancer ibitunguru bibukura ku kinyabutabire cya sulfur na flavonoid antioxidants byose bisangwa muri uyu muryango w’imboga witwa allium.

5. Ibitunguru bifasha kuringaniza urugero rw’isukari mu maraso.

Kurya ibitunguru bifasha kuringaniza igipimo cy’isukari mu maraso, ibi bikaba byafasha abarwayi ba diabetes cyangwa bikayikurinda igihe waba ufite ibyago byinshi byo kuyirwara.

Ubushakashatsi bwakorewe ku bantu 42 bari barwaye diabetes yo mu bwoko bwa 2, bwerekanye ko kurya amagarama 100 y’ibitunguru by’umutuku byatumye habaho kugabanuka kw’ingano y’isukari mu maraso muburyo bwihuse kuburyo mu masaha 4 gusa bari bamaze gutakaza 40mg/dl (soma miligarama 40 z’isukari kuri decilitiro y’amaraso).


Ibitunguru bifasha kugabanya igipimo cy’isukari mu maraso.

6. Ibitunguru birinda indwara zibasira amagufa.

Ubushakashatsi bwakorewe ku bantu 24 bari mu myaka y’ubugimbi n’ubwangavu hamwe n’abagore bari begereye igihe cyo gucura, ubu bushakashatsi bwerekanye ko abanywaga mililitiro 100 z’umutobe w’ibitunguru burimunsi mugihe kingana n’ibyumweru umunani baje kugira ubuzima bwiza bw’amagufa akomeye kurusha abataranywaga umutobe w’ibitunguru.

Ubundi bushakashatsi bwakorewe ku bagore bakuze bwerekanye ko abagore bakundaga kurya ibitunguru nibura burimunsi mu mafunguro yabo, byabarinze kuvunika amagufa ku kigereranyo cya 20% ugereranyije n’abatarigeze babirya.


Ibitunguru bidufasha kugira ubuzima bwiza bw’amagufa.

7. Ibitunguru biturinda udukoko dutera indwara.

Ibitunguru bifite ubushobozi bwo kurwanya udukoko dutera indwara zitandukanye urugero nka Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) na Bacillus ceres.

Ubushakashatsi bwakozwe bwerekanye ko ikinyabutabire cya quercetin cyakuwe mu bitunguru by’umuhondo cyahagaritse gukura kwa Helicobacter pylori (H. pylori).
H. pylori ni agakoko gatera indwara y’igifu ndetse gashobora no gutera cancer zitandukanye zifata urwungano ngogozi.


Ibitunguru biturinda indwara zifata urwungano ngogozi.

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