Epinari, imboga nziza ku bato n’abakuru

Epinari ni zimwe mu mboga zihendutse kandi ziboneka ahantu hose. Ni imboga zigira ibibabi binini ugereranyije n’izindi mboga rwatsi ukuyemo amashu, zikaba kandi zigira ibibabi bimeze nk’ibiba biretsemo amazi.

Abenshi bazi ko zitekwa mu isombe, ndetse hari n’abavuga ngo isosi yazo iyo yaraye ntishyushywa, urayimena, nyamara ibi byose si byo.

Ahubwo epinari ni imboga nziza, dore ko tunazisanga mu byo kurya byongera ubudahangarwa bw’umubiri wacu.

Ni imboga zikungahaye ku myunyungugu, vitamini n’intungamubiri zinyuranye, byose bikaba bigirira umubiri wacu akamaro.
Ni isoko y’imyunyungugu nka potassium, manganese, zinc, magnesium, ubutare na calcium.

Dusangamo kandi vitamin A, B1, B2, B3, B6, B9, C na K

Ntitwareka kuvuga ko tunasangamo kandi beta carotene, lutein, xanthenes na chlorophllin. Gusa nta binure byinshi bibamo.

Kuzirya nka salade cyangwa zitetse bigirira umubiri akamaro.

Akamaro ku buzima

• Kureba neza

Nkuko twabibonye, muri epinari harimo beta carotene, lutein na xanthenes. Ibi byose bifatanyiriza hamwe gutuma amaso areba neza. Beta carotene by’umwihariko tuyibona muri epinari zitetse. Bifasha abafite ikibazo cyo kubura vitamini A, kimwe n’abafite amaso atagira amarira.

Ikindi kandi ku maso ifasha abantu bagira ubuhumyi bw’izabukuru, kuko ubu buhumyi buterwa n’igabanuka rya lutein na xanthenes mu maso. Kurya epinari bifasha guhangana n’iki kibazo, bikarinda kandi ingaruka zo kutabona cyangwa kureba nabi bitewe n’imirasire ikaze y’izuba.

• Imyakura

Potassium na vitamin B9 birimo bifasha abantu bafite ikibazo cy’imyakura cyane cyane abagira uburwayi bwo kwibagirwa buzwi nka Alzheimer’s disease. Potassium by’umwihariko ni nziza mu mikorere y’ubwonko aho ifasha amaraso gutembera agana mu bwonko, bigafasha gutekereza neza, no kwibuka.

• Kuringaniza umuvuduko w’amaraso

Ibi izi mboga zibifashwamo nuko zikize kuri potassium, ikaba izwiho guhangana n’ibibazo by’umuvuduko udasanzwe w’amaraso, akenshi uterwa nuko sodium yabaye nyinshi. Kwiyongera kwa potassium bitera umubiri gusohora sodium nyinshi bityo umuvuduko ukagabanuka. Ni imboga nziza rero ku barwaye umuvuduko udasanzwe w’amaraso.

• Gukomeza imikaya

Kimwe mu bigize epinari kizwi nka factor C0-Q10, kigira uruhare mu gukomeza imikaya, cyane cyane iy’umutima. Ubushakashatsi bwerekanye ko iyi factor ifasha mu guhangana n’indwara z’imikorere y’umutima zinyuranye.

• Kongera imyunyungugu mu magufa

Epinari zikize kuri vitamin K, ikaba ituma mu magufa hagumamo calcium. Si iyo gusa kuko na manganese, umuringa, magnesium, zinc na phosphore byose bifasha mu kugira amagufa akomeye, amenyo n’inzara. Tubisanga muri epinari.

• Imikorere myiza y’umubiri

Ubwinshi bwa poroteyine ziboneka muri epinari butuma akenshi abaganga bashobora kugusaba kongera izi mboga ku ifunguro ryawe. Izi poroteyine umubiri uzikoresha ku buryo bworoshye. Izi poroteyine zifasha mu gukura neza, gukira vuba kw’ibisebe, no gukora neza kw’imikorere y’umubiri. Si ibyo gusa kuko thylakoid iboneka muri epinari ifasha guhaga vuba, bityo zikaba imboga nziza ku bifuza gutakaza ibiro.

• Kurwanya ibisebe:

Ibi bisebe bivugwa ni ibisebe biza ahanini ku gifu. Izi mboga rero zizwiho guhangana nabyo. Siho gusa ariko kuko binafasha mu kongerera ingufu imyanya igize inyama zo mu nda bikaharinda kubyimbirwa no kuba hakangirika.

• Kurinda imiyoboro y’amaraso:

Ibi epinari zibikora zibifashijwemo na lutein. Lutein ikaba irinda indwara z’umutima, ingese mu miyoboro y’amaraso, no kuba imitsi ijyana amaraso mu bwonko yakangirika. Epinari muri macye zifasha mu gusukura imitsi zikuramo cholesterol mbi.

• Gukura k’umwana uri mu nda:

Ibi zibifashwamo no kuba zikungahaye kuri vitamin B9, ikaba izwiho gufasha umwana uri mu nda kutavukana ubusembwa cyangwa ubumuga. Ubusembwa bukunze kuboneka ku bana ni ukuvukana ibibari, n’imikorere mibi y’urutirigongo. Vitamin A nayo ifasha mu mikorere y’ibihaha by’umwana, nayo umubyeyi asabwa kuyinjiza ku bwinshi. Ndetse na nyuma yo kubyara, kuko igenda no mu mashereka umubyeyi aba asabwa kurya ibikungahaye kuri iyi vitamin A.

• Kurinda kubyimbirwa:

muri epinari harimo ibirinda kubyimbirwa birenga 12. Bituma epinari ruba uruboga rwa mbere mu kurinda umubiri kubyimbirwa. Byaba kubyimba bibyara kanseri cyangwa indwara z’umutima, kurwara goute, imitsi, byose izi mboga zifasha guhangana na byo.

• Kurwanya kanseri:

ya vitamin B9, tocopherol, chlorophyllin byose bifatanyiriza hamwe mu kurinda no kurwanya kanseri zinyuranye harimo kanseri y’uruhago, iya porositate, iy’umwijima n’iy’ibihaha.

• Kurinda uruhu:

intungamubiri zinyuranye ziboneka muri epinari zifatanyiriza hamwe mu kurinda uruhu rwacu ingaruka mbi zazanwa n’imirasire y’izuba. Si ukurinda gusa kuko binafasha gusana ibyangijwe n’iyo mirasire bityo bikaturinda kanseri y’uruhu.

• Imboga nziza ku mikurire y’umwana:

umwana wese utangiye gufata ifashabere aba akwiye guhabwa ifunguro ririmo epinari, kuko nizo mboga zoroshye igogora zibonekamo ibyo umwana akeneye, vitamin, poroteyine n’imyunyungugu. Ibi byose bizafasha mu mikurire myiza y’umwana haba mu gihagararo no mu bwenge.

Tangira rero ushake uko wajya ubona izi mboga ku ifunguro ryawe, erega wanazitera iwawe mu karima k’igikoni.