Ubuhinzi bw'Amapera

Amapera ni rumwe mu mbuto zifite intungamubiri zinafatiye runini ubuzima bwacu.Nizo mbuto ahari zidahenda ku isoko ndetse usanga zarimejeje ahantu henshi kuko naho witumye waziriye ziramera, Amapera ari mu mbuto z’ingenzi zikize kuri vitamini C. ubushakashatsi bwagaragaje ko amapera akubye 4 vitamini C iboneka mu macunga. Iyi vitamini izwiho kongerera ingufu ubudahangarwa bw’umubiri wacu ikanawurinda indwara ziterwa na mikorobi.Amapera arinda ibyago byo kurwara kanseri zinyuranye.Ibi biterwa nuko arimo lycopene, quercetin, na ya vitamini C byose bizwiho kurwanya kanseri. By umwihariko amapera azwiho kurwanya kanseri ya  porositate n’iy’amabereBitewe nuko amapera akize kuri fibre ni imbuto nziza ku barwayi ba diyabete.Nubwo aryohera ariko arimo isukari nkeya kandi za fibre zifasha kuringaniza igipimo cy’isukari mu maraso.

### Ibyiza by'amapera
Amapera aringaniza igipimo cya sodiyumu na kalisiyumu mu mubiri bityo akaba meza mu kurinda umuvuduko udasanzwe w’amaraso. Ikindi ni uko afasha mu kugabanya cholesterol mbi izwiho kongera ibyago byo kurwara umutima, ahubwo agafasha mu kongera cholesterol nziza Ipera rimwe gusa riguha 12% bya fibre ukeneye ku munsi bityo amapera ni meza mu gufasha igogorwa ry’ibiryo. Ibi biyaha ingufu zo kurwanya kwituma impatwe, bitandukanye nibyo bayavugaho ko ahubwo atera kwituma impatwe.Kubera vitamini A irimo amapera azwiho gufasha mu mikorere myiza y’amaso. Ntarinda kutareba neza gusa ahubwo anatuma amaso areba neza cyane. Afite ubushobozi bwo kurinda indwara y’ishaza no kutareba neza. Ku bagore batwite amapera abongerera vitamini B9, twabonye ko ari nziza mu gufasha umwana uri mu nda akazakura neza, adafite ibibazo mu mikorere y’umubiri we.

### Ibibabi
Ibibabi by’amapera bizwiho kurwanya indwara zinyuranye z’amenyo. Si ibyo gusa kuko binarinda kubyimbirwa bikanica mikorobi zinyuranye. Ku bw’ibyo rero kubihekenya no kunywa amazi yabyo birwanya kubyimba ishinya, ib isebe byo mu kanwa no kuribwa amenyo Niba wakoze ukananirwa cyane, uriye amapera wumva stress igiye. Biterwa na magnesium ibamo izwiho kuruhura imikaya, no kugarura akanyabugabo mu mubiri. Mu mapera dusangamo #vitamini B3 na B6 zizwiho kugirira akamaro bwonko bikaruhura imitsi.

### Amapera adahiye
Amapera mabisi azwiho gufasha mu gutakaza ibiro. Iyo uyariye ku bwinshi bikurinda kurya cyane kandi iyo ari mabisi nta sukari nyinshi iba irimo. Umutobe w’amapera adahiye kimwe no guhekenya ibibabi byayo bizwiho kuvura inkorora n’utundi turwara duterwa na virusi. Bifasha mu kubasha gusohora igikororwa kandi ibihaha bigahumeka neza Ipera rimwe ku munsi ryagufasha guhorana itoto!! Ibi wabigeraho bitewe nuko kuba akize kuri vitamini A, C na antioxidants nka carotene na lycopene. Ibi birwanya iminkanyari ku ruhu. Twayavugaho byinshi kuko anazwiho kurwanya igicuri n’indwara zifitanye isano na cyo, no kurwanya indwara zinyuranye ziterwa na bagiteri.

Amapera nayo arakize muri vit. A, B, C, E.Afite n’imyunyu ngugu, calcium, manyeziyumu, potasiyumu, zinc, cuivre, manganèse.  Iryo tunda rikingira kanseri rigabanya urugimbu mu maraso, rikagabanya umuvuduko urenze w’amaraso. Uriye amapera 3 ku munsi wagira ubushobozi bwo kurwanya itabi ushaka kurireka.  N’itunda ritera imbaraga, rikenewe ku muntu ukirutse indwara zikomeye.

### Amashakiro