Impamvu z’ingenzi zituma puwavuro zitagomba kubura ku mafunguro yawe ya buri munsi
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- 17/02/2023 saa 08:36
Puwavuro ni amafunguro abarizwa mu mboga rwatsi, Zikungahaye ku ntungamubiri zitandukanye, Benshi bazikoresha nk’ikirungo gusa usibye uburyohe inadufasha kurinda indwara zitandukanye umubiri wacu.
Puwavuro zibarizwa mu mboga rwatsi, Ndetse usibye kuba wayikoresha nk’ikirungo ifite imimaro itandukanye irimo gufasha, kubaka no kurinda umubiri indwara ndetse ni byinshi zikungahayeho kuburyo kuzibura mu mafunguro ari ukunyagwa zigahera.
1. Puwavuro ni isoko y’intungamubiri
Puwavuro ni rumwe mu mboga zikungahaye ku ntungamubiri na vitamine nyinshi dukenera buri munsi.
Nibura mu magarama 150 ya puwavuro mbisi, dusangamo intungamubiri zikurikira:
.Vitamine A, RAE: 3% y’iyo dukenera ku munsi (DV)
.Vitamine C: 134% dukenera ku munsi
.Vitamine: 9% dukenera ku munsi
.Vitamine: 6% dukenera ku munsi
.Vitamine B6 (Pyridoxine): 20% dukenera ku munsi
2. Puwavuro irinda urwungano ngogozi
Uru ruboga rukungahaye ku tugozi dufasha urwungano ngogozi twitwa fiber mu ndimi z’amahanga. Utu tugira uruhare mu kongera ijanisha dukenera buri munsi, Abagabo nibura mu mafunguro bafata hagomba kubonekamo hagati y’amagarama 30-35 naho abagore akaba amagarama 25-32 y’utu tugozi mu mafunguro ya buri munsi.
3. Puwavuro zirinda uburozi
Bitewe n’ibyo turya tukananywa cyangwa umwuka duhumeka, Bimwe muri byo bishobora guhinduka uburozi igihe bigeze mu mubiri.
Puwavuro ni rumw mu mboga zikungahaye ku kurinda uburozi n’ubushye bw’imbere mu mubiri, Ibi akenshi ibicyesha ibinyabutabire bya flavonoid na vitamine C hamwe na carotenoids byose bifasha kugira ubuzima buzira umuze.
4. Puwavuro zirinda amaso
Puwavuro zikungahaye kuri lutein iyi ikaba ari ingenzi cyane ku buzima bwiiza bw’amaso kuko iyarinda kwangizwa n’urumuri rwinshi ndetse ikarind kwangirika k’uturemangingo dushinzwe kwakira urumuri.
5. Puwavuro ni igisubizo ku bifuza ibiro bishyitse
Abantu bitabira kurya imboga n’imbuto usanga bagira igipimo gito cy’’ibinure bityo bakaba birinze ibyago bituruka ku mubyibuho ukabije.
Mu kugabanya ibi binure bibi, Nibyiza kongera ubwinshi bw’imboga rwatsi zirimo na puwavuro dore ko zikungahaye ku ntungamubiri zubaka zikanarinda indwara, Gusa puwavuro yonyine ntiyafasha gutakaza ibiro, Ahubwo umuco wo kuyongera mu zindi mboga turya wadufasha cyane cyane no kuyongera ku mafunguro nka salade ikaribwa ari mbisi.
Puwavuro ni ingenzi ku buzima
