AVOKA, URUBUTO RWIBITSEHO VITAMINI 11 ZOSE, N’IMYUNYU NGUGU INYURANYE

Avoka nirwo rubuto rwihariye ugereranyije n’izindi. Impamvu nta yindi nuko aho kugira amasukari menshi nk’izindi mbuto yo yibitseho amavuta. Iboneka mu mabara anyuranye inyuma, ariko imbere ni icyatsi ahegera igishishwa naho ahegereye urubuto hakaba umuhondo.
AVOKA ikungahaye kuri vitamini n’imyunyungugu inyuranye. Twavuga vitamin A, B1, B2, B3, B5, B6, B9, C, D, E na K. Aha bihite biboneka ko avoka ari rwo rubuto rukumbi rubonekamo vitamini nyinshi. Naho imyunyungugu harimo potasiyumu, ubutare, umuringa, kalisiyumu, manganeze, manyeziyumu, fosifore, na Zenki.

 

Avoka

Igitangaje kandi cyiza nuko nta sodiyumu ibamo kimwe na cholesterol mbi.

Muri 100g dusangamo 160calories, 2g za poroteyine na 15g z’amavuta. Aya mavuta arihariye kuko ni oleic acid, dusanga n’ubundi mu mavuta ya elayo (olive oil).

Akamaro ku buzima. 

• Iyo ushyize avoka kubyo urya bifasha umubiri gukurura intungamubiri zose zirimo ntihagire igipfa ubusa by’umwihariko vitamin A, D, E na K
• Bitewe nuko ikize kuri omega-3, phytosterol, na carotene biyiha ububasha bwo kurwanya kubyimbirwa, kuribwa mu ngingo na rubagimpande
• Avoka irwanya kanseri cyane cyane yo mu kanwa niya porositate. Ibishobozwa nuko irinda ko hari uturemangingo tudakenewe dukura ibyo ikabibashishwa nuko ikize kuri vitamin E na glutathione.
• Kuba ikize kuri vitamin K biyigira umuti ku bantu bava amaraso ntavure kuko iyi vitamin niko kamaro kayo
• Avoka ifasha umubiri mu kugabanya cholesterol mbi aho igabanya LDL ariyo cholesterol mbi, ikongera HD izwi nka cholesterol nziza.
• Ifasha mu mikorere y’amaso cyane cyane ku bantu bakuze. Impamvu nuko yifitemo lutein na zeaxanthin.

Ku bayikunda, kuyireba isatuye bituma amazi yuzura akanwa

• Kuba yibitseho vitamin B6 na B9 biyigira urubuto rwiza ku mikorere y umutima aho iwufasha gutera neza
• Kuko itera igihagisha (irimo fibre nyinshi) kandi ugakomeza kumva uhaze ni nziza ku bashaka kugabanya ibiro kuko iyo uyiriye yonyine mbere yo kurya ituma utarya byinshi kandi ntiwumve ushonje.
• Ni nziza ku mugore utwite kuko irimo vitamini B9. By umwihariko ku mugore utwite tuzerekana ibyiza byo kurya avoka ubutaha.
• Avoka ifasha kugira uruhu rwiza rutagira ibiheri n’iminkanyari kuko ikungahaye kuri vitamini E n’amavuta. By’umwihariko amavuta ayikorwamo azwiho guhangana n’imyate, ndetse hari uburyo ukora igipondo cyayo gusa (avoka) ugasiga mu maso bikararaho ukabyoga ubyutse.

Mask ya avoka ituma ugira uruhu rucyeye

Ibyo kuzirikana

• Si nziza ku mwana utarageza ku mwaka kuba yayirya yonyine. Ahubwo wayimuvangira mu byo kurya.
• Si byiza kuyivanga na mayoneze cyangwa marigarine ahubwo wayikoresha mu mwanya wabyo
• Ushobora kuyirya yonyine kuyivanga nibyo kurya cyangwa kuyivanga na salade
• Niba igutera kumererwa nabi mu nda wayireka