Mu nkuru yatambutse twari twavuze ku mafunguro biba byiza kuyarya ari mabisi kuko ariho intungamubiri ukeneye ziboneka ku gipimo cyiza. Mu gusoza iyo nkuru twari twavuzeko ubutaha tuzavuga ku mafunguro noneho burya biba byiza kuyarya atetse aho kuyarya mabisi. Ubutaha rero hageze tugiye kuyavugaho muri iyi nkuru.
Amafunguro biba byiza kuyarya atetse
Ibihaza
Ibihaza cyangwa se imyungu muri rusange nubwo nubusanzwe benshi bayirya itetse ariko kubera biba mu muryango umwe na watermelon hari abashobora kuyirya mibisi bibwirako ariho babona intungamubiri nyazo. Oya sibyo. Ibihaza biribwa bitetse kandi kubiteka ntacyo bihindura ku ntungamubiri zibamo. By’umwihariko kubiteka bituma beta-carotene ibamo ibasha kunyunyuzwa neza mu mubiri nuko ukayihinduramo vitamin A ifite akamaro kanyuranye.
Inyanya
Nibyo koko kuziteka bituma vitamin C ibamo yangirika. Ariko nanone inyanya ni isoko nziza ya lycopene, izwiho kurwanya kanseri ikaba iboneka neza iyo inyanya zitetse. Iyo uzitetse bituma wa muriro ushwanyaguza ibikuta bikikije iyo lycopene nuko umubiri wacu ukabyungukiramo. Rero kuko vitamin C hari ahandi henshi wayikura ni byiza ko wateka inyanya kugirango winjize na lycopene. Gusa niba wifuza gutakaza ibiro, kongera akagufu mu gutera akabariro, wazirya mbisi.
Karoti
Karoti nazo benshi tuzikunda mbisi ndetse na salade ziriho uretse kuba isa neza iranaryoha. Nyamara kandi karoti zibamo beta-carotene iyi ikaba ubwoko bumwe bwa carotenoids zizwiho gufasha umubiri gusohora uburozi n’imyanda. Umubiri iyo winjije beta-carotene uyihinduramo vitamin A ifasha kureba neza, ubudahangarwa, imyororokere n’imikurire y’amagufa. Iyo uzitetse rero nibwo iyi beta-carotene iboneka ku bwinshi. Gusa niba uzishakamo vitamin C wazihekenya kimwe no ku bashaka kugabanya ibiro.
Epinari
Izi mboga zikunze kugirwaho impaka bamwe bati kuzirya mbisi nibyo bizima abandi bati kuziteka nibyo byiza. Epinari zitetse zibonekamo vitamin A na E, fibre, zinc, vitamin B1, kalisiyumu n’ubutare. Naho imbisi ziguha vitamin B9, vitamin C, vitamin B2, B3 na potasiyumu. Uzahitamo kuziteka cyangwa kuzirya mbisi bitewe n’icyo ushaka. Gusa kuko vitamin E iboneka hacye kandi na poroteyine ziboneka mu bimera bicye, ibyiza ni uko waziteka kuko ibiboneka mu mbisi biboneka henshi.
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