Inzuzi z’ibihaza nubwo ari ntoya ariko zikungahaye ku ntungamubiri nyinshi. Izi nzuzi ziribwa mu buryo bunyuranye, ushobora gusanga benshi batazi ko zifitiye umubiri wacu akamaro kanini nk’uko tugiye kubirebera hamwe muri iyi nkuru.
Inzuzi z’ibihaza ziboneka usatura igihaza cyamaze kuba ikivuza (cyeze cyane) nuko ukazikuramo (byitwa kuvuzura) ukazanika. Ushaka urazisya ugakoramo isupu, ushaka urazikaranga ugahekenya cyangwa ukazirya utonoyeho agahu k’inyuma.
Akamaro ku buzima
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Zuzuye intungamubiri
Ikintu cya mbere twazivugaho ni uko ari inzuzi zuzuye intungamubiri na za vitamini zinyuranye. Ibi bikaba bizigira inzuzi z’ingenzi zo kuribwa na buri wese.
Habonekamo (muri 28g):
- Calories: 151
- Fiber:7 grams.
- Ibinyasukari: 5 grams.
- Poroteyine: 7 grams.
- Ibinure: 13 grams (muri byo, 6 grams ni omega-6).
- Vitamin K: 18% y’ikenewe ku munsi
- Fosifore: 33% y’ikenewe ku munsi
- Manganese: 42% y’ikenewe ku munsi
- Magnesium: 37% y’ikenewe ku munsi
- Ubutare: 23% y’ubukenewe ku munsi
- Zinc: 14% y’ikenewe ku munsi
- Umuringa: 19% y’ukenewe ku munsi
Habonekamo kandi potasiyumu, vitamin B2 na B9 ndetse n’ibisukura umubiri bigakuramo imyanda n’uburozi.
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Zikungahaye ku bisukura umubiri
Nkuko hejuru tubibonye izi nzuzi zikungahaye ku bisukura umubiri birimo carotenoids na vitamin E. Ibisukura umubiri birwanya kubyimbirwa kandi bikarinda uturemangingo fatizo kwangirika. Kuzirya birinda indwara zinyuranye z’imitsi na za rubagimpande ndetse binafasha abarwaye goute
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Zirwanya zikanarinda kanseri zinyuranye
Ifunguro ririmo inzuzi z’ibihaza rizwiho kurwanya kanseri y’igifu, iy’amabere, y’ibihaha, iya porositate ndetse n’iy’amara. By’umwihariko abagore bari mu gihe cyo gucura cyangwa bapfakaye bakiri bato zibarinda kanseri y’amabere.
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Zifasha porositate n’uruhago gukora neza
Izi nzuzi zirinda kubyimba kwa porositate bishobora gutera ikibazo mu kunyara. Ibi byakozweho ubushakashatsi ku bagabo 1400 nyuma y’umwaka byagaragaye ko porositate yabo yasubiye uko yanganaga itarabyimba kandi kunyara bisigaye bigenda neza
Ku bantu kandi bafite ikibazo cyo kunyaragura baba abagabo n’abagore kurya izi nzuzi birabafasha
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Zikungahaye kuri manyeziyumu
Nkuko twabibonye izi nzuzi zikungahaye kuri manyeziyumu ndetse ziza ku mwanya wa mbere mu mafunguro abonekamo uyu munyu-ngugu. Mu mubiri w’umuntu ibikorerwamo birenga 600 bikenera uyu munyu. Mu byo ufasha twavugamo:
- Kuringaniza umuvuduko w’amaraso
- Kugabanya ibyago byo kurwara umutima
- Kugira amagufa akomeye
- Kuringaniza igipimo cy’isukari mu maraso
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Ubuzima bw’umutima
Izi nzuzi zikungahaye kuri zinc, magnesium, ibinure ndetse n’ibisukura umubiri. Zinabonekamo kandi nitric oxide ibi byose bikaba bifasha mu kurwanya cholesterol mbi mu mubiri, gufungura imiyoboro y’amaraso no gutuma umuvuduko w’amaraso uringanira.
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Kuringaniza isukari mu maraso
Ku barwaye diyabete cyangwa bafite ibyago byo kuyirwara izi nzuzi ni nziza kuko zifasha umubiri kuringaniza igipimo cy’isukari mu maraso. Ibi biterwa na kwa gukungahara kuri magnesium.
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Gufasha mu igogorwa
Izi nzuzi zirimo fibres nyinshi ibi bikaba ingenzi mu gutuma igogorwa rigenda neza. Aha biba byiza kuziryana n’igihu cyazo waba uzikaranze cyangwa ukoze isosi yazo. Binarinda kandi umubyibuho ukabije ndetse na diyabete
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Kuvura inzoka
Izi nzuzi kuva na kera zemerwaga nk’umuti uvura inzoka zo mu nda ndetse kugeza mu 1936 zari ku rutonde rw’imiti ivura inzoka. Ku barwayi ba amibe kurya isosi yazo mbere yo gufata imiti yindi bituma amibe iva mu gikono cyayo bityo igapfa ku buryo bworoshye.
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Kongera amasohoro
Kuba zikungahaye kuri zinc bituma abagabo bazirya bagira amasohoro ahagije kandi arimo intanga nzima. Ibi bigafasha mu myororokere yabo kandi bikanarwanya uburemba bwo gushyukwa amazinga.
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Gufasha gusinzira
Niba wabuze ibitotsi fata inzuzi uhekenye. Izi nzuzi zikize kuri tryptophan, amino acid ifasha kubona ibitotsi. Gusa uzasabwa kurya byibuze 200 gram z’inzuzi kugirango ube winjije 1 gram ya tryptophan ihagije ngo ubone ibitotsi.
Kandi zinc ituma tryptophan ihindukamo serotonin nayo ikabyara melatonin umusemburo uringaniza ibijyanye no gusinzira.
Ni gute ziribwa
Nkuko twabibonye ruguru, ushobora kuzirya zikaranze nk’ubunyobwa, kuzihekenya zumwe ariko ukavanaho igihu cy’inyuma cyangwa ugakora isosi yazo aho ushobora kuyikora mu nzuzi zikaranze cyangwa zidakaranze.
Izi nzuzi ntawe zitemerewe ndetse n’umwana ufata ifashabere yemerewe kuzihabwa ariko we ahabwa isosi yazo.
