Sobanukirwa akamaro k’amashu y’umutuku mu mubiri

Amashu y’umutuku agira uburyohe bwinshi, ashobora kuribwa atetse cyangwa se salade. Aya mashu ni ingenzi afatiye runini umubiri kuko ari inkomoko yintungamubiri zitandukanye ndetse vitamine C ndetse ikaba irinda indwara zitandukanye ziterwa no kugabanuka k’ubudahangarwa bw’umubiri.

Amashu atukura yifitemo intungamubiri nyinshi, imyunyu ngugu nka manganese, iron, magnesium na potasiyumu ndetse ikungahaye kuri vitamine K, vitamine C na vitamine B z’amoko yose.

Ni muri urwo rwego tugiye kurebera hamwe akamaro k’amashu atukura mu mubiri wacu:

Amashu atukura arwanya kunanirwa kwituma
Kunanirwa kwituma ni ikibazo gikunze kubangamira imikorere y’amara. Amashu atukura yiganjemo fibers zituma urwungano ngogozi rubasha kunoza imirimo yarwo yose rushinzwe.

Amashu atukura yongera ubudahangarwa bw’umubiri
Nta kintu cy’ingenzi cyane kurusha kugira ubudahangarwa bw’umubiri bwuzuye. Amashu y’umutuku akungahaye kuri vitamine C izwiho cyane kongera ubudahangarwa bw’umubiri bityo umubiri ukabasha kurwanya indwara.

Amashu y’umutuku yongera imikorere myiza y’ubwonko
Ubwonko ni igice cy’ingenzi mu mu mubiri w’umuntu. Kwangirika k’ubwonko bigira ingaruka zikomeye ku mubiri wose. Amashu y’umutuku agira imyunyu ngugu nka magnesium na manganese ifasha mu gukora uturemangingo tw’ubwonko bityo ubwonko bukabasha gukora neza.

Amashu atukura arwanya ibibazo by’amaso
Aya mashu afashe runini mu mu kurwanya ibibazo byibasira amaso. Iyo uriye amashu atukura kenshi bikongerera vitamine A ifite uruhare runini mu kureba icyo gihe uba uciye ukubiri n’indwara z’amaso.

Kurya amashu atukura biyungurura amaraso
Mu mashu atukura dusangamo sulfur ifite umumaro wo kuyungurura amaraso igakuramo uburozi n’ibindi byose bishobora kwangiza umubiri. Gerageza kurya amashu y’umutuku buri munsi maze uce ukubiri n’imyanda yo mu maraso.

Amashu y’umutuku afasha mu gukiza ibikomere
Abagiriki n’abaromani bizera ko amashu ashobora gukoreshwa mu kuvura ibikomere by’inyuma ku mubiri mu buryo bwihuse kuko mu mashu atukura habamo antioxydants mu kongera kwiyubaka k’uruhu.

Dukwiye kumenya ko amashu atukura ari ingenzi bityo tugafata iya mbere mu gutora umuco wo kuyarya kuko afatiye runini ubuzima bwacu kandi burya kwirinda biruta kwivuza.