Amacunga cg amaronji yose ni amazina ahabwa izi mbuto ziryohera kandi zuzuyemo intungamubiri nyinshi zitandukanye umubiri ukenera kugira ngo urusheho gukora neza no gukura.
Icunga riba mu muryango umwe n’izindi mbuto zizwi cyane nka mandarine, indimu, pomelo na grapefruit witwa citrus.
Icunga riba mu moko 2; iziryohera n’izisharira. Ariko izizwi cyane ni iziryohera.
Amacunga abamo iki?
Arimo intungamubiri n’imyunyu ngugu myinshi kandi itandukanye umubiri ukenera kugira ngo ubashe gukora neza:
- Isoko nziza ya vitamini C (ku kigero cya 90% y’iyo umubiri ukenera ku munsi)
- Vitamin A ihagije kimwe n’ibiyikomokaho byinshi nka; alpha carotenes na beta carotenes, zea-xanthin, beta-cryptoxanthin na lutein
- Vitamin B zitandukanye; B1, B6 na B9
- Fibres
- Ibinyabutabire bitandukanye
- Imyunyungugu nka potasiyumu na kalisiyumu.
Akamaro k’amacunga ku buzima
- Icunga ni isoko nziza ya vitamini C (icunga ripima garama 100 iba irimo ku kigero cya 48.5mg ni ukuvuga ibirenga 90%), vitamin C irinda umubiri indwara zitandukanye yongera ubudahangarwa, irinda kubyimbirwa n’ubundi burozi butandukanye mu mubiri.
- Amacunga akungahaye ku binyabutabire; hesperetin, naringenin na naringin ibi byose bikaba byitwa flavonoids, zirinda umubiri uburozi butandukanye, zikarinda kubyimbirwa no kurinda by’umwihariko uturemangingo tw’ibanze DNA. Hesperetin ifasha mu kugabanya umuvuduko ukabije w’amaraso.
- Amacunga arimo calories nke, akaba atagira ibinure cg cholesterol, ahubwo akize cyane kuri fibres ziyenga n’izitayenga, izi ngenzi zizwi cyane ni pectin. Pectin ifasha amara mu mikorere myiza, aho irinda ururenda ruba mu mara kuba rwakwangirika cg rwahura n’uburozi butandukanye kimwe no kurwanya kanseri y’amara. Pectin kandi ifasha mu kugabanya urugero rwa cholesterol yinjira mu maraso, iyibuza kwinjira mu maraso inyuze mu mara.
- Vitamini A kimwe na flavonoids zitandukanye; alpha na beta carotenes, beta-cryptoxanthin, zea- xanthin na lutein. Ibi byose bifasha kurinda umubiri kuba wasaza cg ukangirika. Vitamin A ikaba ingenzi cyane mu kubona n’imikorere myiza y’uruhu. Kurya imbuto zikungahaye kuri flavonoids bifasha umubiri kwirinda kanseri y’ibihaha, iyo mu kanwa, mu muhogo ndetse no mu nkanka.
- Za vitamin B zitandukanye amacunga akizeho, zifasha mu mikorere inogeye y’umubiri no kwirinda indwara zimwe na zimwe
- Amacunga akize ku myunyungugu nka potasiyumu na kalisiyumu. Potasiyumu ni ingenzi ku mikorere y’uturemangingo n’amatembabuzi afasha umutima gukora neza no kuringaniza umuvuduko w’amaraso igabanya ibibazo bishobora guterwa na sodiyumu.
Icyitonderwa
Kubera imiti itandukanye yica udukoko ikoreshwa mu ihingwa ni ngombwa kubanza kuyaronga neza mu mazi akonje mbere yo kuba wayarya.
Intungamubiri nyinshi ziboneka mu gice cy’umweru kimwe no mu gishishwa kurusha mu mutobe, ntukabijugunye rero mu gihe uri gukora umutobe.
Mu gihe ushaka kunywa umutobe w’amacunga, ni byiza kuwitegurira ubwawe kurusha kugura iyakorewe mu nganda kuko iba yongewemo ibindi bitandukanye. Uyu mutobe ugomba kubikwa ku kigereranyo cy’ubushyuhe busanzwe niyo waba wawushyize muri frigo.
