Akamaro k'ibihumyo

Ibihumyo n'ubwo ari ibyokurya twashyira mu itsinda ry’ibimera, ariko mu by’ukuri byo si ibimera kuko ntibikora ikizwi nka photosynthese akaba riyo mpamvu bitagira ibara ry’icyatsi muri byo, ahubwo biba bisa n’umweru. Gusa nanone ntitwabishyira ahandi kuko bikurwa mu butaka muri macye biramera.

## Dusangamo

* Sodium yo ku gipimo cyo hasi cyane
* Vitamin B zinyuranye nka riboflavin, folate, thiamin, pantothenic acid, na niacin.
* Habonekamo kandi vitamin D, ikaba ariho mu bimera iboneka gusa
* Harimo kandi selenium, potassium, umuringa, ubutare, na phosphore.
* Habamo fibre zizwi nka beta-glucans.

* Harimo na choline, ifasha mu bitotsi, imikorere y’imikaya, kwiga no kwibuka.

## Akamaro k'ubuzima

### '''Igipimo cya cholesterol'''.
Ibihumyo muri byo nta binure ahubwo harimo poroteyine izwi nka lean. Fibre zirimo na za enzymes zinyuranye bituma igipimo cya cholesterol kigabanuka. Si ibyo gusa kuko ya lean protein ifasha umubiri gutwika cholesterol iyo yinjiye. Twibutseko kugira cholesterol mbi (LDL) mu mubiri byongera ibyago byo kurwara indwara zinyuranye z’umutima.

### '''Isereri'''

Ubusanzwe isereri iterwa no kugira ubutare bucye mu mubiri. Umurwayi w’isereri arangwa n’umunaniro uhoraho, umutwe, imikorere mibi y’imitsi n’urwungano ngogozi. Ibihumyo rero ni isoko nziza y’ubutare (fer/iron) umubiri ukenera, bifasha mu ikorwa ry’insoro zitukura bityo umubiri ugakora uko bikwiye.

### Kanseri y'amabere ni iya prostate
Kuba mu bihumyo dusangamo beta-glucans na linoleic acid, bibiha ingufu zo gufasha umubiri wacu guhangana nizo kanseri. By’umwihariko linoleic acid ifasha mu gukuraho ingaruka za estrogen yabaye nyinshi. Ubwiyongere bw’uyu musemburo nibwo buza ku isonga mu gutera kanseri y’ibere ku bagore bari mu gihe cyo gucura, naho beta-glucans zo zikabuza ikura ry’uturemangingo dutera kanseri cyane cyane kuri prostate.

### Kurwanya diyabete
Ibihumyo nkuko twabibonye nta binure bigira, nta cholesterol, bifitemo ibinyasukari bicye cyane, ahubwo bikize kuri protein, amavitamini n’imyunyu ngugu. Bifite kandi amazi menshi na fibre. Ikirenze kuri ibyo, bifite insulin y’umwimerere na enzymes  zibifasha gushwanyaguza isukari iri mu byo turya. Kandi binafasha impindura, umwijima n’izindi mvubura mu mikorere yazo. Si ibyo gusa kuko binafite ubushobozi bwo kurwanya indwara ziterwa na mikorobi zikunze kuzahaza abarwayi ba diyabete.

### Ubuzima bwamagufa

Kuba bikungahaye kuri  calcium bifasha mu gukorwa no gukomera kw’amagufa. Si ibyo byonyine kuko binafasha mu kurinda no kurwanya indwara zo kubabara mu ngingo, rubagimpande, goute, n’indwara zose zitera guhinamirana.

### Kwinjiza intungamubiri
Ibihumyo nicyo kimera cya mbere dusangamo vitamin D. iyi vitamin akamaro kayo harimo gufasha umubiri gukurura intungamubiri zaje mu byo turya, by’umwihariko calcium na phosphore. Kuba byo ubwabyo bikungahaye kuri iyo myunyungugu, bikagira na vitamin D muri byo, bibigira ifunguro ry’agaciro.

### Kongera ubudahangarwa
Ergothioneine, iboneka mu bihumyo izwiho guhangana no gusohora imyanda n’uburozi mu mubiri. Iboneka kandi mu bihumyo gusa, ikaba ubwayo irimo soufre; umunyu ngugu udakunze kuboneka mu byo kurya byinshi.

### Kurwanya mikorobe
Ibihumyo  byifitemo antibiyotike z’umwimerere zimeze nk’izo dusanga mu miti yo mu bwoko bwa penicillin (twavuga amoxicillin, cloxacillin, ampicillin, n’izindi), kandi ni mu gihe kuko nubundi penicillin ikorwa mu miyege. Ibi bituma bifasha umubiri guhangana n’indwara ziterwa na bagiteri na zimwe mu ziterwa n’imiyege, bigafasha ibisebe gukira ntibinazane amashyira.

### umuvuduko udasanzwe w'amaraso
Ibihumyo bikize ku munyu ngugu wa potassium. Uyu munyu uzwiho gufasha mu gutuma imitsi y’amaraso yaguka bityo bigafasha mu guhangana n’indwara y’umuvuduko udasanzwe.

### Selenium
Uyu munyu ngugu uboneka cyane mu bikomoka ku matungo, unaboneka ku gipimo cyiza mu bihumyo. Uyu munyu utuma amagufa, amenyo, inzara n’imisatsi bikomera ndetse bikaramba. Si ibyo gusa kuko unafasha mu gusohora imyanda mu mubiri.

Ikindi kandi ibihumyo ni ifunguro ryiza ku bifuza gutakaza ibiro ariko bakaba bakomeye bitewe na lean protein ibonekamo.

## Icyitonderwa
Ibihumyo biraribwa ariko biri mu muryango w’ibyo twakita imiyege, birimo ibiribwa n’ibitaribwa. Ibitaribwa habamo n’ibifite uburozi bwica.

Mu kubitegura rero banza umenye neza ko ibyo ufite biri mu biribwa. Akenshi ibyo tuzi mu Rwanda biribwa harimo ibyobo, intyabire, imegeri, ibihepfu n’ibindi bitewe nuko mu karere runaka babyita.

Niba utabisobanukiwe neza, mbere yo kubyica (niko kubisarura byitwa), wabaza umuntu ubimenyereye niba ibyo wabonye biribwa.

Ibitica nabyo kandi bishobora gutera indwara zimwe na zimwe nk’ibihushi, ibifaranga (ibikoroto) , ibimeme, n’izindi ndwara ziterwa n’imiyege.

Twongereho ko ibihumyo bitekwa bigisarurwa, waba utari bubiteke ukabyanika cyangwa ukabibika muri frigo. Gusa iyo uhisemo kubishyira muri frigo urabironga noneho ugacamo udusate ukavangamo amavuta, ukabona kubishyiramo. Iyo bitinze birabora, kandi bikaba byazana muri byo uburozi.

## Reba

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