Ibihaza ni ibiribwa byuzuye intungamubiri dukenera mu buzima, kandi biboneka henshi, kuko hari n’aho byiyeza mu gisambu. Bikaba bimwe mu bihingwa bishobora gutuma umwijima, impyiko, amagufa, amaso n’uruhu bikora neza.
Ibihaza biba mu moko menshi atandukanye, kandi nabyo biri mu bwoko bw’imboga.
- Zimwe mu ntungamubiri usanga mu gihaza:
- Vitamini A, B, C, D, E
- Amazi angana na 95%
- Isukari ingana na 3.5%
- Imisemburo itera kwituma neza ingana na 2%
- Ibivumbikisho by’umubiri bingana na 15%
- Inyubakamubiri zingana na 0.8%
- Amavuta angana na 0.1%
- Imyunyu-ngugu itandukanye nka sodium, potasiyumu, manganeze silica ikenewe n’amagufa, imitsi n’ingingo ngo bikore neza.
- Lignans: ubushakashatsi bwakozwe ku gihaza bwagaragaje ko mu gihaza harimo izindi ntungamubiri zitwa lignans zifite ubushobozi bwo kugabanya ibyago byo kurwara indwara z’umutima, kanseri ya nyababyeyi, iy’udusabo tw’intanga ngore, ndetse na kanseri y’amabya.
Akamaro ko kurya ibihaza
Byongera ubudahangarwa
Ni isoko nziza ya vitamin C, manyesiyumu ndetse n’ibindi bifasha gusukura umubiri (antoxidants). Ibi byose bifatanyiriza hamwe mu kurwanya ibishobora kwangiza umubiri ndetse no gusohora ibizwi nka free radicals; ubusanzwe izi free radicals ntizigomba kuba mu mubiri, mu gihe zirimo bishobora gutera indwara za kanseri, indwara z’umutima, ndetse no gusaza imburagihe.
Kurya ibihaza bifasha kongera ubudahangarwa, bityo umubiri ukikiza uburozi butandukanye.
Bifasha mu kurwanya diyabete
Ibihaza bikize cyane kuri vitamin B zitandukanye, fibres z’ingenzi mu mubiri, ndetse n’ubwoko bw’ikinyamasukari kizwi nka pectin. Pectin yifashishwa mu kuringaniza isukari mu maraso, no gutuma umusemburo wa insulin n’isukari yo mu maraso (glucose) byose biba ku rugero rukwiye mu maraso.
Ku bantu barwaye diyabete, ibihaza ni ibyo kurya by’ingenzi cyane kuko bifasha isukari yo mu maraso guhora ku rugero rukwiriye.
Biringaniza umuvuduko w’amaraso
Manyesiyumu na potasiyumu ziboneka mu bihaza zitabazwa mu kurwanya indwara z’umutima, no kurinda udutsi duto dutwara amaraso ku mutima. Potasiyumu yongera ubunini bw’udutsi duto dutwara amaraso ndetse n’imijyana, bityo amaraso agatembera gahoro, umutima ugatera neza.
Fibres zirimo na pectin, zifasha mu kwikiza amavuta mabi (cholesterol) iba yarafashe mu dutsi duto, bityo bikarinda indwara ya stroke ndetse no guhagarara k’umutima.
Bifasha mu kurinda infections zitandukanye
Intungamubiri ziboneka mu bihaza zifasha mu kurwanya indwara zitandukanye. Inyinshi muri izi ntungamubiri, ziboneka cyane mu mbuto z’ibihaza, ni byiza kuzirya cg kuzihekenya, kuko zifite ubushobozi bwo kurwanya mikorobe, parasites ndetse n’imiyege.
Byongera kubona neza
Ibihaza bikungahaye cyane kuri vitamin A ku bwinshi, habonekamo igera kuri 400% y’ikenerwa ku munsi. Kurya ibihaza biguha vitamin A nkenerwa yose, iyi vitamin ikaba ingenzi mu kurinda indwara z’amaso nk’ishaza, kugabanuka ubushobozi bwo kubona uko ugenda usaza, kureka kw’amazi mu maso (glaucoma) n’ibindi bibazo bitandukanye by’amaso.
Bikomeza amagufa
Imyunyungugu itandukanye; zinc, calcium na manganeze ndetse naza vitamin zibonekamo zifasha mu gukomeza amagufa. Bityo bikakurinda kuvunguka kw’amagufa uko ugenda usaza.
Mu bihugu byateye imbere bo bakaba bakoresha igihaza ku ruhu kugira ngo bitume uruhu rukora ndetse rukamererwa neza. Kubera acide ascorbic ndetse na acide caffeic biri mu gihaza, ngo iyo bagikoresheje batya birinda uruhu kugira iminkanyari, kubyimba amaso ndetse no gukira vuba aho uruhu rwangijwe n’izuba cyangwa indwara z’uruhu nka eczema. Kurya cyane ibihaza bituma umuntu ahora afite uruhu rutohagiye kandi rukagumana itoto.
umutihealth.com
