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Menya ibyiza bikubaho iyo uriye ibitunguru

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 Ibitunguru bigabanyijemo amoko atatu,hari ibitunguru by’umweru,umuhondo ndetse n’ibitunguru by’umutuku, ibyo byose bigira imimaro itandukanye mu mu biri w’umuntu, icyo ukwiye kumenya cy’ingenzi n’uko ibitunguru bifasha umubiri w’umuntu kurinda no kurwanya indwara zitandukanye zirimo kanseri,umuvuduko w’amaraso n’ibindi bitandukanye tugiye kubona.

Ibitunguru nk’uko twabivuze haruguru  byiganjemo intungamubiri nyinshi, umuntu urya ibitunguru agira umubiri ukora neza cyane dore ko bifasha umubiri kugira uruhu rworoshye benshi bita ubuhehere by’uruhu, mu bushakashatsi bw’impuguke mu by’intungamubiri Jarzabkowski, kuva muri kaminuza ya Texas bwagaragaje ko ibitunguru bigira Vitamin C kandi bikungahayemo imyunyungugu nka Sulphuric na phytochemicals. Phytochemichals cyangwa phytonutrients ikunze kugaragara mu mboga,n’imbuto ibasha kwisanisha n’umubiri kugira ngo bifashe umubiri w’umuntu gukora neza. Ibitunguru nanone dusangamo Flavonoids zishinzwe kandi zitwara intungamubiri zo mu mbuto n’imboga mu mubiri w’umuntu bigira uruhare runini rwo kugabanya ibibazo biterwa n’indwara ya Parkinson, indwara ya Cardiovascular no kunanuka k’umuntu.


Niba urya ibitunguru bigufasha kurwanya indwara ya kanseri mu mubiri w’umuntu kubera ko ibitunguru byifitemo anti-oxidation zihuza zikarwanya indwara ya kanseri, ibitunguru nanone bigufasha mu gutuma umutima ukora neza, ubushakashatsi bwakozwe na Angela Lemond muri kaminuza ya Texas bwerekanye ko umuntu utarya ibitunguru ashobora kugira ibibazo bitandukanye birimo kuba yakwandura zimwe mu ndwara zavuzwe haruguru mu buryo budatinze cyane, izo ndwara ni nk’indwara ya konseri no kurwara umutima. Ubushakashatsi bwo muri kaminuza ya Maryland bwerekanye ko umuntu ufite ikibazo cy’umuvuduko w’amaraso, iyo abashije kurya ibitunguru bimufasha kugabanya umuvuduko w’amaraso. Hari ibindi byiza byo kurya ibitunguru, ibitunguru tubisangamo Disulfides, Trisulfides, Cepaene na Vinyldithians, byifashishwa mu kurinda umubiri w’umuntu kanseri n’izindi ndwara ziterwa n’udukoko dutandukanye. Kubera ko abantu benshi bakunze guteka ibitunguru, burya si byiza ko uteka igitunguru mu mavuta cyonyine kuko gitakaza intungamubiri cyifitemo iyo ugishyize mu mavuta cyonyine, ni byiza kugishyira mu biryo ugiye guteka kikagiramo rimwe n’ibindi, ubusanzwe ubundi buryo bwiza bwo kurya igitunguru ni ukugikata ukakirya kibisi ku biryo bihiye igihe umuntu ari kwegera ameza akakirya kiri mu biryo bitetse. Mu bushakashatsi bwa Lemond bwerekanye ko ibitunguru bikungahayemo intungamubiri zirinda umubiri zituma umubiri utabura proteins.

Umuntu aho ava akagera ni ngombwa ko arya ibitunguru kuko byifitemo umunyu n’isukari, Jarzabkowsk avuga ko burya umuntu iyo atariye umunyu nta nanywe isukari akwiye kurya ibitunguru bihagije kuko 45 % iyo uriye ibitunguru bihagije ubisangamo umunyu ndetse n’isukari, nonone ibitunguru bikungahayemo Sodium, ibitunguru bigira utuntu duto tumeze nk’udutsinga na folic acid na Vitamin B bifasha umuntu kurema cells nshyashya. Iyo tugendeye ku cyegeranyo cyo muri leta zunze ubumwe za America, Food and  Drug administration,     ifunguro ryubatse neza rikwiye kugaragaramo ibi bikurikira, ingano y’igitunguru gifite 5.3 bya Oz kuri garama 148(148g),Calories 45, hakenewe grama 11 (4%) za Carbohydate, garama 3(12%) za Dietary na garama 9 z’isukari,  miligarama 0 (%) za Cholesterol, miligarama 5 za Sodium, miligarama 190 (5%) za Potassium na garama 1 ya Protein, iyo ryateguwe neza dusangamo Vitamin A,Vitamin C (20%), Calicium (4%) na Iron (4%).

Niba urya ibitunguru dore umumaro wabyo mu mubiri w’umuntu:

Ibitunguru birinda umuntu indwara y’umutima

Kurya ibitunguru bifasha umuntu kurwanya ibibazo by’umuvuduko w’amaraso, mu bushakashatsi bwa Jarzakowiski bushishikaza abantu kurya ibitunguru kuko bifasha umuntu kutagira ibibazo by’umuvuduko w’amaraso cyo kimwe n’izindi ndwara zitandukanye mu bushakashatsi bwakozwe mu mwaka wa 1992 bwiga kuri Thrombosis ahanini bushingira kuri Sulphuric ndetse nubwo mu mwaka wa 1987 bwize ku nyamanswa bwerekanye ko umuvuduko w’amaraso ugabanuka hifashishijwe ibikubiye mo Sulphur ari nazo dusanga mu bitunguru.

Ibitunguru byifitemo Anti- Inflammatory

Ubutunguru bufasha umubiri w’umuntu kutagerwaho n’ibibazo bitandukanye birimo ikibazo cya allergy mu mubiri w’umuntu n’ikibazo cya Immunology. Igihe cyose uriye ni byiza gufata umwanya ukabanza ukaruhuka kuko bifasha imikaya gukora neza mu gihe ifunguro umaze gufata riri gutunganywamo intungamubiri ndetse n’ibyubakumubiri, ibi bizakurinda ikibazo cy’indwara ya Asthma. Nanone kandi umubiri wawe uzarushaho kugira abasirikare bafite imbaraga zo guhangana na buri kimwe cyose gishobora kuza kubataka, by’umwihariko umubiri w’umuntu urushaho kugira ubudahangarwa.

Ibitunguru bigira uruhare mu kwirinda kanseri

Ubushakashatsi bwakozwe mu mwaka wa 2015 bwerekanye ko imboga n’ibitunguru birinda umubiri ibibazo byo kwandura kanseri, tugendeye ku bushakashatsi bwakoze na World’s Healthiest foods, George Meteljan(impuguke mu by’ubushakashatsi ku bijyanye na kanseri) yavuze ko kurya ibitunguru bigabanya ibibazo bya colorectal, laryngeal, na kanseri yo mu gitsina( ku mugore), kurya ibitunguru bihagije birinda na kanseri yo mu muhogo.

Kurya ibitunguru bifasha urwungano gukora neza

Kutya ibitunguru bifasha umuntu kugira urwungano rukora neza aho umuntu ashobora kugira ubuzima bwiza igihe urwungano rukora neza, by’umwihariko utuntu turi ku gitunguru ku gice kigana inyuma tuzwi ku izina rya oligofructose dufasha ahanini muri intestines, ni yo mpamvu Atari byiza gutonora igitunguru cyane no ugere imbere, mu mwaka wa 2015 ubushakashatsi bwa  Clinical Gastroenterology na Hepatology bwagaragaje ko oligofructose ishobora kurinda ibibazo byo guhitwa (diarrhea), igitunguru na cyo kigira uruhare runini rwo kurinda ibibazo bya diarrhea.

Ibitunguru birinda umuntu kugira ibisukari byinshi mu mubiri

Chromium ikunze kugaragara mu bitunguru  ifasha umuntu kugabanya ibisukari mu maraso yo mu mibiri, ibitunguru bigabanya isukari birinda umubiri w’umuntu kugira isukari  nyinshi mu mubiri aho byongera umumaro wa insulin bigira uruhare mu kurinda diabetes yo mu bwoko bwa mbere ndetse n’ubwoko bwa kabiri. Umuntu wirinda iyi ndwara cyane cyane ni uba yariye ibitunguru by’umutuku byifitemo na glucose ku rwego rwo kugeza ku masaha ane umuntu amaze kurya. Ubusesenguzi bwo mu mwaka wa 2014 bwagaragaje ko umurwayi wa diabetes yo mu bwoko bwa kabiri ikunze kuba mu mwijima irindwa no kurya ibitunguru.

Ibitunguru bifasha umugore ukuze kugira amagufa manini kandi afite ibiro bihagije.

Ubushakashatsi bugaragaza ko umugore umaze kugera mu gihe cyo gucura utakibasha kubyara aba agomba kurya cyane ibitunguru kubera ko bituma amagufa ye akomeza kwegerana neza kandi akagira ibiro bihagije bituma umudamu wari waragize ikibazo cyo kunanuka mu bihe yabaga atwite umwana no konsa umwana abasha kongera kumera neza ndetse na Taille ikongera kugaruka ari na yo mpamvu kenshi usanga hari abagore babyibuha mu bihe bya nyuma yo kubyara. Umugore urya ibitunguru agira 20 % byo kongera amagufa ye kurusha umugore utarya ibitunguru. Umushakashatsi Jarzabkowsk ashishikaza abagore kujya barushaho kugira umwete wo kurya ibitunguru ndetse aho biri ngombwa bakagira ihame ryo kurya ifunguro ririmo ibitunguru.

AMATEKA Y’IBITUNGURU
Mu mateka y’ubitunguru byamenyekanye mu ntangiriro ku mugabane wa  Asia biza gukomeza bigera mu gihugu cya Iran na Pakistan, mu mateka yo hambere babanzaga kugitonora mbere yo kugihinga ariko kugeza ubu ibitunguru ni kimwe mu bihingwa byamaze kugera ku isi hose bihingwa kandi bigatanga umusaruro mu buryo bwose boshoboka.
iki gihingwa na none gifashe runini mu bihingwa bihingwa mu gihugu cy’ubushinwa. Mu bihe bya mbere cyageze muri Africa aho Egypt ari cyo gihugu cyabanje guhinga ibitunguru.

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