Ahabanza » Ubwiza » Ibikoresho » Umumaro wa poivron n’uburyo bwiza itekwamo

Umumaro wa poivron n’uburyo bwiza itekwamo

Yanditswe kuwa 31-03-2016 Saa 12 : 46

Poivron (soma puwavuro), ni uruboga rukoreshwa nk’ikirungo ndetse bamwe usanga binatuma bagiteka nabi bigatuma ibyo uru ruboga rwifitemo byakagombye kugirira umubiri wacu umumaro byicwa no kuyiteka nabi.

Nyamara uretse kuba ikirungo uru ruboga rufatiye runini umubiri wacu nkuko tugiye kubireba, rukaba ruboneka mu mabara menshi atandukanye arimo umuhondo n’umutuku ariko inaha mu Rwanda dukunze kubona cyane iz’icyatsi.

  1. • Poivron niyo iza ku mwanya w’imbere mu byo kurya byongera abasirikare b’umubiri bikanabongerera imbaraga.
  2. • Bitewe nuko itarimo calories nyinshi (calorie ni igipimo cy’ingufu bikaba bigendana nibinyasukari), kurya poivron nyinshi ntacyo byagutwara ahubwo bituma umubiri winjiza vitamin A na C ku bwinshi.
  3. • Kuba ikize kuri vitamin C bituma kurya poivron kenshi bifasha umubiri mu guhangana n’indwara iyo ariyo yose. Bivuze ko kuzirya birinda indwara.
  4. • Poivron irimo beta-carotenes izi zizwiho kurinda umubiri kubyimbirwa bikanawufasha gusohora imyanda.
  5. • Kuriya wumva iyo ari mbisi yokera nk’urusenda biterwa na capsicine ibamo. Iyi capsicine irwanya umubyibuho udasanzwe kuko irinda umubiri mu gukora uturemangingo turimo ibinure.
  6. • Poivron ni isoko nyayo ya vitamin E. Iyi izwiho gukesha uruhu no gufasha imisatsi gukura neza. Niyi mpamvu hari amavuta yo kwisiga usanga arimo iyi vitamin
  7. • Poivron ikize kuri vitamin K. Iyi vitamin ikaba izwiho ko ariyo ifasha amaraso kuvura (gukama) mu gihe ukomeretse, wabazwe cyangwa wakuwe iryinyo. Inafasha kandi mu ikorwa ry’amagufa. Kuyibura bishobora kuzana urupfu kuko uvuye ntiwakama
  8. • Kuba ikize kuri vitamin A biyiha ingufu zo kurwanya kutareba neza cyane cyane nijoro. Iyi vitamin kandi inafasha mu gukomera kw’amagufa n’amenyo
  9. • Nubwo ubushakashatsi bugikorwa, ubu bimaze kumenyekana ko poivron irimo ikinyabutabire cyitwa soufre kikaba gituma iza mu byo kurya birwanya kanseri.
  10. • Irimo vitamin B6 iyi ikaba igira uruhare mu gusukura ubwonko no kurinda urwungano rw’imyakura (systeme nerveux).
  11. • Poivron irimo vitamin B9 (folate). Iyi vitamin ni nziza by’umwihariko ku bagore batwite n’abahagaritse imiti iboneza urubyaro kuko ifasha kuzabyara abana badafite ubumuga cyangwa ibindi bibazo. Si ibyo gusa kuko ku bantu bakuru ifasha igikomere kuma vuba aho ifasha umubiri gukora uturemangingo dusimbura utwangiritse kubera gukomereka no gusaza.
  12. • Irimo vitamin B5 (acide pantothénique). Iyi ituma umubiri ukamura intungamubiri zose ziri mu byo wariye nta na kamwe kawucitse. Inafasha mu gukora imisemburo iturinda kubyimbirwa, no gukorwa kwa hemoglobin iyi ikaba ifatwa nk’umutima w’insoro zitukura (globules rouges)
  13. • Ibonekamo kandi vitamin B3 (niacine) iyi ikaba ari nziza by’umwihariko ku bagore. Iyi vitamin izwiho gukurura ingufu ziba zinjiye mu mubiri kubera ibinyamavuta twariye na alukoro twanyoye. Iyi vitamin iyo ibuze niho ubyimbagana ukaba wanarwara goute, indwara iterwa ahanini no kurya inyama cyane cyane iz’ihene.
  14. • Irimo vitamin B2 (riboflavine). Iyi izwiho gutuma umubiri ubona imbaraga ikanafasha mu gukura, gukorwa kw’imisemburo n’insoro zitukura.
  15. • Irimo umuringa (cuivre/copper). Akamaro kawo mu mubiri ni ugukora no gusana uduceduce (tissues) tuwugize.
  16. • Irimo vitamin B6 (pyridoxine) iyi izwi mu gutunganya poroteyine twinjije no gukora hemoglobins. Ikindi izwiho kandi ni ugutunganya isukari umubiri ucyeneye aho ihindura glycogen ikavamo glucose. Inafasha mu ikorwa ry’insoro zitukura.
  17. • Harimo kandi thiamine ariyo vitamin B1. Iyi by’umwihariko izwiho kurwanya rubagimpande n’indwara zose z’imitsi n’imyakura.

Uburyo bwiza bwo gutegura poivron
Ushobora kuyikatira hejuru y’ibyo kurya bigiye gushya kugirango uze kuyifungura igifite umwimerere.Ushobora kuyinyuza mu mavuta akanya gato noneho ukayivanga n’izindi mboga za salade.Ushobora no kuyishyira hamwe n’igitunguru ugasukaho umutobe w’indimu n’akunyu gacye n’urunyanya rubisi ukabirya gutyo.

Uko wayitegura kose ikitemewe nukuyishyira mu mavuta yacamukijwe ngo uyikarange kuko uba uyangirije intungamubiri.

Ni byiza rero ko tumenya umumaro imboga zifitiye umubiri wacu ariko tukirinda kuba twazitegura nabi ngo bizangize.

Source : Umuti

Ibitekerezo byanyu

IBITEKEREZO

  • Andika hano igitekerezo cyawe