Inyama y'inkoko

Mu biguruka biribwa inkoko iza ku mwanya w’imbere. Ni mu gihe kuko iri mu biguruka byororwa kandi ikaba urugero rwiza rw’inyama z’umweru. Inkoko nyamara kandi kuri ubu zisigaye zituburwa, umwimerere wazo ukagenda ugabanyuka. Muri iyi nkuru tugiye kuvuga umwihariko w’inyama z’inkoko gusa turavuga inkoko y’umwimerere, itari ya yindi igaburirwa igakura mu mezi abiri, ahubwo ya nkoko itungwa no gutora, ikaraha ibyo irya, imwe ikunze kwitwa inyarwanda.

Muri garama 100 z’iyi nyama dusangamo ingufu zingana na 215kCal, garama 18 za poroteyine, garama 15 z’ibinure, 75mg za cholesterol. Dusangamo imyunyungugu nka kalisiyumu, ubutare, magnesium, phosphore, potasiyumu na sodiyumu ndetse na zinc. Muri vitamin habonekamo vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E na vitamin K.

## Akamaro kayo kubuzima

### Gutuma umuntu agubwa neza ndetse akumva afie ibyishimo
mu nyama y'inkoko dusangamo amono acide ya tryptophan ,iyi ikaba igira uruhare runini mu gutuma umubiri uvubura umusemburo utera ibyishimo wa serotonine ,bityo kurya inyama y'inkoko bituma wumva wishimye .

Amiino acide ni kamwe mu duce kagize intungamubiri zo mu bwoko bwa poroteyine ,ninatwo dukoreshwa n'umubiri mu kubaka no gusana ahangiritse ndetse mu kurema uturemangingo dushya.

### Inyama z'inkoko zikungahanye ku ntungamubiri nyinshi cyane
mu nyama z'inkoko dusangamo vitamini B12 ,tugasangamo nindi ntungamubiri yitwa choline ,iyi choline ikaba ifasha mu kurema ubwonko bw'umwana uri mu nda arinabyo bisobanur uburyo inyama y'inkoko ari nziza ku mugore utwite.

kandi nanone iyi ntungamubiri ya choline inaboneka mu magi ariko ntikunze kuboneka mu biribwa byibshi buretse inyama y'inkoko n'amagi gusa.

### gukomeza no kubaka imikaya
mu nyma z'inkoko dusangamo intungamubiri zo mu bwoko bwa poroteyine ,ari nazo zifasha umubiri kubaka no gukomeza imikaya .

umuntu urya inkoko agira imikaya myiza kandi ifite imbaraga ,ibyo byose akabikesha ziriya poroteyine ziboneka mu nyama z'inkoko.

### Gukomeza amagufa
poroteyine ndetse n'imyunyungugu dusanga mu nyama y'inkoko bigira uruhare runini mu gukomeza amagufa ,bityo umuntu agatandukana n'ibibazo byo kuba amagufa ye yavunika ku buryo bworoshye.

### Kurinda umutima wawe no kunoza imikorere yawo
inyama y'inkoko ishyirwa mu cyiciro cy'inyama z'umweru ,bityo ntiziba zikungahaye kun binure bibi bishobora kuzibiranya umutima bityo izi nyama nizo zonyine zidatera ibibazo ku mutima.

mu nyama z'inkoko dusangamo ibinure byiza byo mu bwoko bwa koresiteroli bityo nibyo bituma ari nziza cyane ku mikorere y'umutima.

### Kugabanya ibiro by'umurengera
kubera ko inyama y'inkoko iba idafitemo ibinure byinshi muriyo ahubwo ikaba ikungahaye cyane kuri poroteyine ,ibyo bituma ari inyama z'amahitamo meza kubifuza kugabanya ibiro by;umurengera 

burya kugira ngo umuntu yiyongere cyane mu biro nuko aba arya ibiribwa birimo ibinure n'amavuta menshi bityo akaba aribyo bituma bya biro bye bitumbagira.

### zifasha mu kongera umusemburo wa testosterone  ku bagabo no kongera umubare w'intangangabo
ku bagabo ,inyama y;inkoko ni nziza cyane kuko ifasha umubiri wabo kuvubura ku bwinshi umusemburo wa kigabo wa testosterone ,ibi kandi bikanatuma intangangabo ziba nyinshi mu mubare.

kurya inyama y'inkoko ku bagabo bishobora gutuma umugabo yitwara neza mu mubiri ariko ubushakashatsi bwimbitse buracyakorwa kuri iyi ngingo.

### kuzamura ubudahangarwa bw'umubiri no kuvura indwara y'ibicurane
burya inyama y'inkoko ishobora gukoreshwa mu kuvura indwara y'ibicurane aho ituma abasirikari b'umubiri bagira imbaraga bityo bagahangana n'uduko two mu bwoko bw'amavirusi dutera ibicurane.

kuva kera agasosi k'inkoko  kazwiho kwirukana no kuvura uturwara twa hato na hato nk'indwara zifata mu buhumekero nk'ibicurane ndetse kakanatuma umuntu atarwaragurika bya hato na hato.

## Reba