Uko amabara y’imbuto n’imboga burya atandukanye niko n’intungamubiri zitandukana

Imbuto n’imboga ni ingenzi cyane mubyo turya byacu bya buri munsi ku buzima kuko zikize ku bitunga umubiri, bikawurinda indwara zitandukanye.

Burya uko zigaragara mu mabara atandukanye, ni nako intungamubiri zirimo zigiye zihariye. Ubushakashatsi bwerekana ko kurya imbuto z’umutuku gusa bitaguha intungamubiri zose umubiri ukeneye, buri bara ry’imbuto n’imboga rigenda rifite umwihariko waryo n’akamaro kihariye ku buzima bwacu.

Imbuto n’imboga mu mabara atandukanye

1. Umutuku

Imbuto n’imboga z’umutuku zikize ku ntungamubiri za lycopene na anthrocyanins; zikomeye mu gusukura no gukura uburozi mu mubiri z’ingenzi mu kurwanya kanseri zitandukanye, zinafite ubushobozi bwo kurinda ububyimbirwe mu mubiri. Zifasha kandi mu kugabanya gukura k’uturemangingo twa kanseri (tumors) no kurinda gukomera cyane kw’imijyana y’amaraso, bityo bikarinda indwara zitandukanye z’umutima

Zimwe mu ngero: inyanya, watermelon, poivron zitukura, amashu atukura na pome zitukura

2. Umweru n’icyatsi cyerurutse

Imbuto n’imboga zo muri ubu bwoko zikungahaye ku binyabutabire bizwi nka sulfides, byagaragaye ko bifasha mu kugabanya ibyago bo kurwara indwara zimwe na zimwe zikomeye nka kanseri, bifasha kandi mu gukomeza amagufa no gutuma amera neza.

Zimwe mu ngero: ibitunguru, tungurusumu, celery, puwalo, ibihumyo na asparagus

3. Icyatsi

Ubu bwoko bukize ku binyabutabire byitwa glucosinates , bifasha umubiri mu kwirinda uburozi butera kanseri.

Zimwe mu ngero: chou-fleur, amashu, kale na broccoli

4. Icyatsi cyegereye umuhondo

Imbuto n’imboga zifite iri bara, zikize cyane kuri lutein na zeaxanthin ibinyabutabire by’ingenzi mu gusukura no gukura uburozi mu mubiri. Bigira akamaro gakomeye mu gutuma amaso akora neza, no gutuma tubona neza.

Zimwe mu ngero: imboga zimwe na zimwe nka epinard/spinach, ibigori, amashaza, pome, ibishyimbo by’icyatsi, poivron z’icyatsi n’umuhondo, concombre/cucumber, lettuce, zucchini na avoka.

5. Umutuku wegera move/purple

Zikize cyane kuri anthocyanins akaba ariyo ituma imbuto n’imboga ziba muri iki cyiciro zigira iri bara, zizwiho kurinda uturemangingo gusaza, gufasha umutima gukora neza urinda ko amaraso yipfundika, ndetse ikanafasha umubiri mu kwirinda no gusohora uburozi

Zimwe mu ngero; beterave, bumwe mu bwoko bw’inkeri (strawberries, blueberries, cranberries na blackberries), imizabibu ivamo divayi (nka divayi itukura cg red wine)

6. Orange

Izi zikize cyane kuri carotenoids nka; alpha-carotene, beta-carotene na beta-cryptoxanthin zirinda umubiri uburozi butandukanye, zongerera umubiri vitamin A bityo bikarinda indwara z’ubuhumyi cyane cyane igihe ugana mu izabukuru ndetse yongerera umubiri ubudahangarwa

Zimwe mu ngero: Karoti, imyembe, ibihaza n’imyungu, ibijumba, ndetse n’utubuto twa apricots.

7. Orange yegera umuhondo

Izi mbuto n’imboga zikize kuri flavonoids, zifasha mu guhagarika ikura cyane ry’uturemangingo twa kanseri ndetse zikagabanya ububyimbirwe mu mubiri

Zimwe mu ngero: amacunga, umutobe w’amacunga, pamplemousse (grapefruit) z’umuhondo, indimu, urusenda, ipapayi n’inanasi

Dusoza, mu byo kurya byawe bya buri munsi, wagakwiye guharanira byibuze kurya imbuto cg imboga zo muri buri cyiciro, bizwi nko kurya umukororombya.