Amashu ni ibyo kurya bagiye babeshyera ngo nta ntungamubiri bigira nyamara kandi ubu ni kimwe mu bifitiye akamaro kanini umubiri wacu.
Amashu aboneka mu mabara anyuranye harimo icyatsi, umutuku n’andi, gusa imimaro yayo ni imwe.
Muri 75g z’ishu (ubwo ni nk’ishu ryuzuye agakombe gato) dusangamo:
- 17 Calories
- 1g ya poroteyine
- 2g isukari
- 1g fibre
- 47% za vitamini C ukenera ku munsi
- 102% za vitamini K ukenera ku munsi
- 8% za Manganese
- 6% za vitamini B9
- Harimo kandi vitamini B1 na B6
- Calcium na Potassium
Akamaro k’amashu ku buzima
- Amashu abamo ikinyabutabire cyitwa DIM (diindolylmethane) kiyaha ubushobozi bwo kuturinda ingaruka ziterwa n’imirasire mibi y’izuba (UV na IR) kimwe n’iva mu cyuma cya radiographie (X rays). Iki ikinyabutabire iyo gifatanyije n’ikindi cyitwa sulforaphane bifasha mu kurwanya cancer.
- Habamo anthocyanins zifasha mu kubyimbura bityo bikaba birinda indwara z’umutima zinyuranye
- Kuba harimo vitamini C byongerera ingufu ubudahagarwa bw’umubiri.
- Kuba harimo fibre bituma afasha mu igogorwa ry’ibiryo akarinda kwituma impatwe
- Kubura vitamini C bitera kubyimba ishinya no kuva amaraso mu menyo, izi mboga ni umuti wabyo
- Harimo sulfur ikaba igira uruhare mu kwihutisha gukira kw’ibisebe no kurinda kurwara ibisebe. Ibisebe byaba ibyo ku ruhu cyangwa mu gifu, ishu ni umuti
- Rifasha mu buzima bw’amaso kuko harimo beta-carotene
- Kuba ririmo calories nkeya bituma rifasha abifuza kunanuka
- Iriya vitamini K ni ingenzi mu gutuma amaraso akama iyo wakomeretse
- Imyunyu ngugu ibamo ni ingenzi ku buzima bw’amagufa
- Kuba harimo potassium bifasha mu kurwanya umuvuduko udasanzwe w’amaraso
- Ni uruboga rwiza ku ruhu no kururinda gusaza
- Rifasha kandi mu gusohora imyanda n’uburozi mu mubiri
- Harimo iodine ikaba igirira akamaro ubwonko ikanafasha mu ikorwa ry’iimisemburo imwe n’imwe.
Amashu aribwa ate?
Nubwo akenshi tuyateka ariko burya si byiza kuko byangiza vitamini zibamo.
Ibyiza ni ukuyarya mabisi, akenshi kuri salade, mbere yuko turya ibitetse.
Ku kuvura ibisebe mu gifu cyangwa kuva imyuna kimwe n’imihango idakama, usabwa kunywa umutobe ukozwe mu mashu. Udafite agakoresho kabugenewe wayasekura ugakamura.
Icyitonderwa
Ku bantu bari gufata imiti y’amaraso nka warfarin ntibyemewe kurya amashu
Ku barwayi b’umwingo nabo cyangwa bafite thyroid idakora neza nabo si byiza kuyarya.
