Imboga rwatsi

Imboga rwatsi ni mboga zose ziri mu itsinda ry’ibimera byitwa Amaranth species mu cyongereza, zikaba imboga zirimo amoko agera muri 80. Muri yo harimo izo duhinga, iza kimeza ndetse no mu kinyarwanda amazina aratandukanye. Izo mboga twavuga imbwija nyirizina, dodo, imbogeri, imiriri. Izi mboga kuri ubu ku mafunguro menshi uzisangaho zaba zitetse ukwazo cyangwa zitekanywe n’ibindi byo kurya, Izi mboga ni isoko nziza ya poroteyine, imyunyungugu inyuranye na calcium, potassium, na za vitamini nka vitamini A, C na K. Ibi rero bituma zigirira akamaro kanyuranye ubuzima bwacu.

Imboga rwatsi

Lactuca sativa Great Lakes

Kropsla herfst

Lechuga

Imboga zitandukanye

Ibitunguru

akamaro kanyuranye

Imbwija ni isoko ya poroteyine

Icyo ni cyo kintu cya mbere wamenya kuri ubu bwoko bw’imboga, kuko ni umwihariko wazo. Poroteyine ni ingenzi mu mikurire yacu, mu ikorwa ry’uturemangingo dushya no mu gusana utwangiritse. Si ibyo gusa kuko poroteyine zinafasha mu mikorere y’umubiri no mu gukora kw’inzungano zinyuranye.

Gusohora uburozi mu mubiri

Imboga Rwatsi

Kimwe na soya, izi mboga zifite muri zo ubushobozi bwo gusohora uburozi mu mubiri bityo bikawurinda kurwara kanseri zinyuranye. Si ibyo gusa kuko binagabanya uric acid bityo bikarinda kurwara indwara zinyuranye zo kubyimba no kuribwa mu ngingo.

Gukura kw’amagufa

Mu mbwija harimo imyunyungugu inyuranye by’umwihariko harimo calcium. Kubona izindi mboga zikize kuri calcium nk’imbwija biragoye. Calcium ifasha mu gutuma amagufa akomera, amenyo agakomera bityo bikakurinda kugaragaza ubusaza burangwa no gukuka amenyo no kumungwa amagufa.

Igogorwa

Imbwija zikize kuri fibre. Fibre zizwiho gufasha igifu mu mikorere yacyo bityo kikabasha gukamura intungamubiri mu byo twariye. Ikindi cyiza ni uko imbwija nta gasukari na gacye kabamo, bituma ntawe utemerewe kuzirya.

imboga

Umutima n’imiyoboro y’amaraso

Ziriya fibre tumaze kuvuga zifasha mu kuringaniza igipimo cya cholesterol mu mubiri hasohorwa imbi. Mu mbwija dusangamo kandi vitamini K ifasha mu mikorere myiza y’umutima dore ko ifasha amaraso kuvura iyo ukomeretse. Potasiyumu irimo nayo ifasha mu kurwanya umuvuduko udasanzwe w’amaraso.

Imbwija nazo ni ubwoko bw'imboga

Kubyimbura imiyoboro y’amaraso

Ku bantu bamwe cyane cyane abageze mu zabukuru imitsi yabo cyane cyane iyo ku maguru no ku maboko ihora yareze ndetse inaryana. Mu mbwija rero dusangamo ikinyabutabire cyitwa rutin, kikaba kizwiho guhangana n’icyo kibazo. Ndetse no kuba harimo vitamini C bifasha muri ubu burwayi kuko iyi vitamini ituma hakorwa collagen, ikomeza imitsi y’amaraso.

Kureba neza

Birazwi ko imboga rwatsi hafi ya zose ari isoko nziza ya vitamini A. Iyi vitamini rero tunayisanga mu mbwija aho iboneka ku gipimo gihagije. Iyi vitamini irinda indwara yo guhuma ikunze gufata abashaje kimwe n’abandi igatuma kureba neza nijoro biba ingorabahizi. Kurya imbwija rero bikosora icyo kibazo bikanarinda abo bitarabaho.

Kurinda umwana uri mu nda

Imbwija zirimo kandi vitamini B9 izwi ku izina rya folic acid cyangwa folate. Iyi vitamini ni ingenzi ku mugore utwite kuko irinda umwana uri mu nda kuzavukana ubusembwa cyangwa ubumuga.

Kurwanya umubyibuho

Kuba izi mboga zirimo poroteyine nyinshi bituma kuzirya mbere y’andi mafunguro bitera igihagisha nuko ukaza kurya bicye bityo ibiro ntibyiyongere ahubwo bikaba byagabanyuka.

imboga

Imisatsi mizima

Niba ushaka kugira imisatsi ikomeye kandi isa neza, imbwija ntizikabure ku meza yawe. Zirimo amino acid itaboneka henshi yitwa lysine kandi umubiri ntubasha kuyikorera, tuyikura mu byo turya gusa. Iyi lysine ituma umubiri winjiza calcium nyinshi bigatuma imizi y’imisatsi ikomera. Birinda kandi uruhara rukunze kuzanwa n’abagabo.