Amakora (mu bice bimwe na bimwe bita ibitika) ni imboga ziva ku bibabi by’amateke. Nubwo ari imboga zitazwi na benshi nyamara zuzuye intungamubiri zikenerwa cyane, nubwo zuzuye intungamubiri ntizitekwa uko wiboneye kuko iyo zitetswe nabi zitera ubwivumbure n’ibibazo mu nda.
Iyo turebye intungamubiri ziri muri izi mboga dusanga zifite Vitamini A ihagije ukeneye ku munsi, harimo kandi Vitamini C, na za vitamin B zinyuranye nka B1, B2 na B9. Tunasangamo kandi imyunyungugu nka manganeze, umuringa, potasiyumu, ubutare na kalisiyumu.
Muri iyi nkuru tugiye kurebera hamwe akamaro kazo ku buzima tunakwigishe uko baziteka.
Akamaro k’amakora ku buzima
Kuba zikungahaye ku ntungamubiri n’ibisohora uburozi mu mubiri bituma ziba imboga nziza kandi zifasha byinshi umubiri.
- Zifasha mu kurinda kanseri, kongerera ingufu ubudahangarwa no gufasha mu kureba neza kuko zikungahaye kuri vitamin A na C.
- Kuba zirimo fibres zihagije bifasha abafite ibibazo mu igogorwa kandi bikanagabanya cholesterol mbi mu maraso
- Zibonekamo calories nkeya, ni nziza ku bifuza kugabanya ibiro
- Kuba harimo potasiyumu bifasha mu kurwanya umuvuduko ukabije w’amaraso kandi bikanabyimbura
- Ubwinshi bwa za vitamin B butuma izi mboga ziba nziza ku bagore batwite kuko zifasha mu mikurire y’ubwonko bw’umwana ndetse bikanafasha urwungano rwe rw’imyakura.
- Ubwinshi bw’imyunyungugu butuma ziba nziza mu gufasha amagufa n’amenyo bikanagabanya ibyago byo kurwara indwara zinyuranye z’amagufa
- Ku bagore batwite bifasha mu kurwanya umuvuduko ukabije w’amaraso ndetse bikanabarinda kuzana amaribori ku nda.
- Kurya izi mboga ni byiza ku bashaka kureka itabi ndetse ni nziza mu gutuma ugira uruhu rwiza.
Uko zitegurwa
Nkuko twabivuze dutangira izi mboga kuziteka bisaba kwitonda kuko ibi bibabi bibamo ibimeze nk’amata, bishobora gutera ubwivumbure mu mubiri burimo guhitwa no kuruka, kwishimagura no kuryaryatwa umubiri.
- Uburyo bwa mbere ni ukuzikata ubundi ukazanika ku zuba zamara gusa n’izihonze ukabona kuziteka nk’uko uteka izindi mboga zose
- Ubwa kabiri ni ukuzishyira mu isafuriya ugacanira nta mazi arimo, ugenda ugaragura kugeza ubonye zihinduye ibara kandi zahonze, ukazikuramo noneho ukaziteka nk’izindi zisanzwe
- Uburyo bwa gatatu ni ukuzicanira mu mazi ari kubira zikamaramo iminota hagati ya 10 na 15 ukaziminina zamara kumuka ukaziteka bisanzwe.
Ukibuka ko ukoresha amababi akiri mato, kuko ashaje aba akomeye cyane. Ikindi kandi n’igifasheho ikibabi uragikoresha ugakatamo duto duto. waziteka nk’imboga mu isosi, wazigereka ku bishyimbo uko wazitegura kose, zigira akamaro kangana.
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