November 27, 2021

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Menya akamaro ko kurya amashu

YASUWE 64 

Amashu ni ibihingwa biri mu bwoko bwimboga, bimaze igihe kinini no mu Rwanda. Ni imboga zakomotse i Burayi mu myaka igihumbi mbere ya kristu aho usanga ari imboga zoroheye buri wese kuba yabona hafi ye.

Amashu  ni imboga zigira ibara ryicyatsi, idoma, umutuku cyangwa umweru aho ibibabi byayo biba byorohereye, ishu rishobora gupima ibiro 0.5 kugeza kubiro 4, ndetse amashu akaba ashobora kwera mu bihe bitandukanye haba ibyimvura cyangwa izuba.

Umuryango ushinzwe ibiryo n’ubuhinzi mu muryango wunze ubumwe(PAM) ubarura amashu yasaruwe agera kuri tone miliyoni 71.8 mu mwaka wa 2014. Amashu ashobora gutunganwa mu buryo butandukanye nkubumenyerewe mu gihugu cyacu, aho ushobora kuyarya nka salade aho uyakata neza ugashyiramo indimu cyangwa vinegar cyangwa se ukaba wan yakaranga mu mavuta ukayarya nkimboga.

N’ubwo ishu rifite ibitera mbaraga bitari byinshi, ariko rifite izindi ntungamubiri zitangaje. Ubaze amagarama yishu 89 wasangamo izi ntungamubiri zikurikira uko zikurikirana niko zigenda zitandukana mukubamo nyinshi: vitamini nka Vitamin k na Vitamin c,  Ibitera mbaraga , Folate,  Manganese,  Vitamin B6,  Calcium,  Potassium , Magnesium,  Protein ( ibyubaka umubiri), na   Fibers nk’uko tubikesha 7sur7 sante.

Amashu kandi agira Vitamin A, ubutare na vitamin B2, nkuko twabibonye haruguru ikize kuri vitamin B6 na folate cyangwa vitamin B9 zose zigira uruhare rukomeye mu mitekereze no gukora ku bwonko, sibyo gusa kuko afite na fiber zizizwiho kuba zifite antioxidant zikura uturemangingo tutadikora mu mubiri, ishu rikize cyane kuri vitamin c iturinda indwara zu mutima, kanseri no kuba impumyi ndetse ikafasha ubutare kuba bwakwinjizwa mu mubiri byoroshye.

Ishami ry’umuryango w’ Abibumbye rifite inshingano zo kwita ku buzima, OMS, ryatanze raporo ivuga ko abantu bagera kuri miliyari umunani kwisi bafite ikibazo cyumuduko wa maraso aho igira ingaruka ku ku ndwara indwara zu mutima ndetse na stroke, akenshi abanyamirire bagira inama abarwayi yo kureka cyangwa kugabanya umunyu.

Ibi bikatuganisha ku mageregeza yakozwe aho byatangajwe ko potassium ibineka mu mashu igira uruhare mu kugabanya umuvuduko wa maraso. Potassium ni umunyu ngugu wingenzi cyane mu mubiri aho ukora akazi ko kugabanya umuvuduko wa maraso aho uba ubisikana na sodium mu turemangingo.

Nanone ubushakashatsi bwagaragaje ko amashu afasha mu kugabanya ibinure ( Cholesterol) mu mubiri. Bimwe mu byo dusanga mu mashu, ni ibinyabutabire byitwa phytosterols ikaba ifite ubushobozi bwo kugabanya ibinure binyuriye  mu guhagarika iyinjijwa ryabyo mu mubiri mu gihe amara mato aba ari kwinjinza intungamubiri.

Si ibyo gusa kuko amashu anafite fibers aho twabonye ko zigabanya umuvuduko w’amaraso ndetse zikanagabanya n’ibinure mu mubiri, aho fibers zihuza nibinure bigatuma ibyo binure bidatembera mu mitsi iyobora amaraso.