Ifu ya Spanich kubiryo byabantu no gutunga ibiryo

Imirire yifu ya epinari

Intungamubiri zikungahaye: Epinari izwi cyane kubera intungamubiri nyinshi.Nisoko ikungahaye kuri vitamine, imyunyu ngugu, na antioxydants.

Vitamine: Ifu ya epinari ikungahaye cyane kuri vitamine A, C, na K. Vitamine A ni ingenzi mu iyerekwa no mu mikorere y’umubiri, vitamine C ifasha kongera ubudahangarwa bw'umubiri ndetse n'umusemburo wa kolagen, kandi vitamine K ni ingenzi mu gutembera kw'amaraso no ku buzima bw'amagufwa.

Amabuye y'agaciro: Ifu ya epinari irimo imyunyu ngugu itandukanye irimo fer, calcium, magnesium, na potasiyumu.Icyuma ni ingenzi cyane kugirango habeho ingirabuzimafatizo zitukura z'amaraso, mu gihe calcium, magnesium, na potasiyumu ari ngombwa mu gukomeza imikorere n'imitsi ikwiye.

Antioxydants: Epinari nisoko ikomeye ya antioxydants nka beta-karotene, lutein, na zeaxanthin.Ibi bikoresho bifasha kurinda umubiri imbaraga za okiside kandi birashobora kugira inyungu kubuzima bwamaso.

Fibre: Ifu ya epinari nisoko nziza ya fibre yimirire.Fibre igira uruhare runini mugogora, guteza imbere ubuzima bwo munda, kandi irashobora no gufasha kugabanya urugero rwisukari yamaraso no guteza imbere guhaga.

Birakwiye ko tumenya ko intungamubiri zifu ya epinari zishobora gutandukana bitewe nibintu nkubwiza bwa epinari yakoreshejwe, uburyo bwo gutunganya, nuburyo bwo kubika.Nibyiza nibyiza kugenzura amakuru yintungamubiri kubipfunyika cyangwa kugisha inama nuwabikoze kubisobanuro birambuye bijyanye nifu ya epinari ufite.

Kubiryo byabantu no gutunga ibiryo

Ifu ya epinari irashobora kuba inyongera kubiribwa byabantu ndetse nibiryo byamatungo.Hano hari imikoreshereze ninyungu zifu ya epinari kuri byombi:

Ibiryo byabantu:
a.Ibinyobwa n'umutobe: Ongeramo ifu ya epinari mu buryohe cyangwa imitobe birashobora kongera intungamubiri, cyane cyane vitamine n'imyunyu ngugu.
bb Guteka no Guteka: Ifu ya epinari irashobora gukoreshwa nkibara ryibiryo bisanzwe kandi ukongeramo uburyohe bworoshye bwa epinari kubicuruzwa bitetse, pasta, hamwe nisosi.
cc Isupu nimbuto: Irashobora kongerwamo isupu, isupu, hamwe no kwibiza kugirango wongere agaciro kintungamubiri kandi wongereho ibara ryicyatsi kibisi.

Ibiryo by'amatungo:
a.Imirire mibi: Kongera ifu ya epinari kubiryo byamatungo yawe birashobora gutanga vitamine n imyunyu ngugu kugirango bifashe ubuzima bwabo muri rusange.Irashobora kugirira akamaro cyane amatungo akeneye kongera intungamubiri cyangwa afite ibyo akenera byimirire.
b.
c.Ubuzima bw'amaso n'ikoti: Antioxydants iri mu ifu ya epinari, nka lutein na zeaxanthin, irashobora gufasha ubuzima bw'amaso kandi ikagira uruhare mu ikoti ryaka.

Iyo ukoresheje ifu ya epinari kubiryo byamatungo, ni ngombwa kugisha inama umuganga w’amatungo cyangwa inzobere mu mirire y’amatungo kugira ngo umenye urugero rukwiye kandi urebe ko bihuza n’ibikoko by’amatungo yihariye akenera ndetse n’ubuzima ubwo ari bwo bwose bwabayeho mbere. Nkuko bihinduka mu mirire, ni basabwe kwinjiza ifu ya epinari buhoro buhoro kugirango bakurikirane ibintu byose bishobora kuba sensibilité cyangwa allergie reaction, haba mubantu ndetse no mubitungwa.