Seleri

Seleri ni rumwe mu mboga nyinshi zikoreshwa nk’ibirungo cyane cyane mu isosi yaba iy’ibimera cyangwa isosi y’inyama.  Bamwe barazikaranga abandi bakazitegura ukundi gusa ushobora kuzirya mbisi kuri salade, cyangwa ukazikatira ku byo kurya bigiye gushya. Byumvikane ko seleri zidakarangwa.

Ibituma ziba imboga nziza zitagakwiye kubura ku ifunguro ryawe rya buri munsi ni uko zikungahaye ku ntungamubiri zinyuranye kandi zikaba zifite byinshi zimariye umubiri wacu.

## Ibyo dusangamo

### Imyunyungugu:

* Calcium
* Sodium
* Ubutare
* Umuringa
* Zinc na
* Magnesium

### Vitamini:

* Vitamini A
* Vitamin B1, B2, B6 na B9
* Vitamini C
* Vitamin D
* Vitamini E
* Vitamini K

Tunasangamo kandi ibindi binyabutabire binyuranye hamwe na fibre.

## Akamaro

### Kugabanya umuvuduko udasanzwe w'amaraso
Habamo *phthalides* bikaba ibinyabutabire bigabanya igipimo cy’imisemburo itera stress mu mubiri. Ibi rero bituma imiyoboro y’amaraso yaguka bityo bigafasha amaraso gutembera neza, bikagabanya umuvuduko wayo. Iyo ibi bibaye rero birinda indwara zinyuranye z’umutima.

### Kugabanya cholesterol

Kurya seleri buri munsi bishobora kugabanya igipimo cya cholesterol mbi (LDL), ikaba cholesterol ihinduka nk’ingese mu mijyana y’amaraso. Izi phtalides kandi zituma habaho ikorwa ry’indurwe, nayo ikaba igabanya igipimo cya cholesterol. Kugabanuka kwa cholesterol bituma imikorere y’umutima igenda neza. Kuba harimo fibre bituma cholesterol mbi ibasha gusohorwa mu mubiri. 

### Kurinda indwara zidasanzwe
Seleri zifasha mu isohorwa rya *uric acid*, iyi ikaba izwiho kuba ariyo itera indwara ya goutte. Ibi biterwa nuko seleri zifasha umuntu kunyara inshuro nyinshi. Ibi rero bituma ziba nziza ku bafite uruhago rudakora neza, impyiko, ndetse binarwanya ubwandu bw’umuyoboro w’inkari (UTI) ku bagore.

### Kurwanya indwara zo mungingo

Akenshi tuzita rubagimpande, ndetse ubwo na goutte irimo. Zizwiho kurwanya kubyimbirwa bityo bikarinda ko mu ngingo harekamo amazi nuko hakabyimba. Ku babazwe bitewe n’izi ndwara zifata mu ngingo, kuzirya bibafasha kongera kwisana ahangiritse.

### Kurinda kanseri
Muri seleri harimo *phthalides*, *flavonoids* na *polyacetylenes*. Ibi byose bizwiho guhangana na kanseri, bisohora mu mubiri uburozi bwazana kanseri. Si ibyo gusa kuko harimo na *coumarins*, zikaba zongerera ingufu ubudahangarwa bw’umubiri. Ibi byose bituma ibyakangije umubiri bisohoka bityo ukaba urinzwe kanseri.

### Kongerera igifu ubudahangarwa

Zikungahaye kuri vitamini C, ikaba izwiho kuba ku isonga mu kongerera ingufu ubudahangarwa. Iyo ifatanyije n’ibindi binyabutabire biyigize rero, bituma ingufu ziyongera. Ku bw’ibyo kurya seleri kenshi byagabanya ibyago byo kurwara ibicurane, bikanakurinda izindi ndwara zinyuranye.

### Kugabanya indwara ya asima
Ibi na byo biterwa nuko harimo vitamini C, ikaba ifasha mu kurwanya iyi ndwara ya asima, irangwa ahanini no kutabasha guhumeka neza, uyirwaye aba ahumeka acuranwa umwuka.

### Imikoreshereze myiza y'imitsi y'amaraso
Fibre, vitamini C, n’izindi ntungamubiri bizwiho gufasha mu mikorere myiza y’iyi miyoboro.

### gusohora amazi mumubiri

Seleri irimo sodium na potassium bikaba bifatanyiriza hamwe mu kuringaniza igipimo cy’amazi mu mubiri, by’umwihariko potassium ituma imitsi y’amaraso yaguka bikagabanya umuvuduko udasanzwe w’amaraso.

### Kurwanya migraine
Uyu mutwe w’uruhande rumwe nkuko bawita, urwanywa nuko muri seleri harimo coumarins. Ubushakashatsi bugaragaza ko biterwa nuko iyi coumarin igabanya igipimo cya nitric oxide (NO) ijya mu bwonko kandi izwiho kuba itera migrainen’umutwe.

### Kurwanya rubagimpande
Nkuko twabibonye, muri seleri harimo *phthalides*. Mu gukora umutobe wazo, dusangamo 85% za 3nB, ikaba izwiho guhangana n’indwara y’imitsi na rubagimpande.

### Guhangana na diyabete

Seleri zizwiho kuribwa ngo umuntu ahangane na diyabete cyane cyane kuko zikize kuri fibre zikaba zarerekanywe ko zifasha mu guhangana na diyabete.

### Kurwanya indwara z'amaso
Gukamurira utuzi twa seleri ku ngohe z’amaso birwanya indwara zimwe z’amaso. Kandi ni mu gihe kuko harimo vitamini A izwiho kuba nziza ku buzima bw’amaso. Si ibyo gusa kuko binafasha mu kurinda kutareba neza bwije no kurwara amaso ugeze mu zabukuru.

### Kugabanya ibiro

Kunywa umutobe wa seleri ku buryo buhoraho mbere ya buri funguro byagufasha guhangana n’ibiro. Kuko zirimo calories nkeya, ariko igatera igihagisha kuko harimo fibre nyinshi. Bityo byagufasha gukoresha calories wifitemo, utiyicishije inzara kandi ukumva uhaze, nubwo waba wariye bike.

## Ibindi zidufashamo
Zifatiye runini umubiri wacu muri rusange, kandi ibice byose biraribwa: ikijumba, ibibabi ari nabyo tumenyereye n’utubuto. Rero kuzirya ku buryo buhoraho bifasha mu kurwanya no kurinda indwara zifata impyiko, umwijima, impindura, agasabo k’indurwe, kurinda indwara z’imitsi, kwituma impatwe, asima, umuvuduko udasanzwe w’amaraso, asima, kubura amaraso, ndetse zinafasha mu gukomera kw’amenyo.

## Ibyo kwitondera

Utubuto twazo tubamo amavuta, flavonoids, coumarins na linoleic acid. Si byiza kuturya rero utwite kuko bishobora guhungabanya umwana uri mu nda, ikaba yanavamo. Naho niba udatwite, byose urabyemerewe ku gipimo ushaka.

Ku bagabo si byizakuzirya kenshi cyane na buri munsi kuko zishobora gutera intangangabo kudakora neza

Bitewe nuko izi mboga no ku bantu bakuru kuzihekenya uba wumva zitanoze neza, no ku mwana niko bigenda. Niyo mpamvu atari byiza kuba waziha umwana utagejeje ku mwaka avutse.

Nkuko twabivuze dutangira kandi, ntizitekwa kuko byakica intungamubiri zirimo. Uzirya kuri salade cyangwa ukazikatira ku byo kurya bihiye cyangwa bigiye gushya.

## Reba