EPINARI
Ni bumwe mu bwoko bw’ imboga zikunze kuboneka hano mu Rwanda. Epinari zikungahaye ku ntungamubiri nyinshi zikenerwa n’ umubiri wacu harimo amavitane n’ imyunyungugu. Epinari kandi zifitemo utugozigozi (fibers).
Vitamin ziboneka muri EPINARI n’ akamaro kazo ku mubiri:
Vitamine A, irinda ubuhumyi igatuma umuntu areba neza. Vitamine K, niyo ituma amaraso avura (blood clotting) vuba iyo umuntu yakomeretse. Vitamine B1 (thiamin) ifasha umubiri mu gukora ATP (Adenosine Triphosphate) ishinzwe gutwara ingufu (energy) m’ utunyangingo (cells); thiamin kandi yifashishwa n’ umubiri mu gukora DNA na RNA (nucleic acids) kubura thiamin bitera indwara yitwa beriberi. Vitamin B2 ibura ry’ iyi vitamine ritera indwara yitwa ariboflavinosis. vitamin B6, kuyibura bigabanya amaraso (anemi). Vitamine B9 yitwa folate mu cyongereza, ikenerwa n’ abagore batwite cyane mu minsi 28 ya mbere; kubura vitamine B9 utwite bitera neural tube defects. Vitamine B12 (cobalamin) ikenerwa n’ umubiri mu gukora amaraso, ibura ryayo ritera anemi. Cobalamin ituma hongera gukorwa folate mu mubiri. Vitamine C, ikenerwa n’ umubiri mu gukora protein (proteyine) yitwa collagen igize 35% ya protein zose ziri mu mubiri iboneka cyane mu ruhu bigatuma umuntu urya epinari zihagije aba afite uruhu rwiza.
imyunyungugu dusanga muri EPINARI n’ akamaro kayo:
Manganese, kubura manganese byongera umuvuduko w’amaraso. Copper, ikenerwa mu gukora utunyangingo tw’ amaraso (red blood cells) bityo ikarinda kubura amaraso mu mubiri. Magnesium, igira akamaro mu gukora no gukomeza amagufwa bitewe nuko igize 60% by’ uyu munyu biba mu magufwa. Potassium, ikora mu kuringaniza amazi n’ imyunyu mu mubiri (fluid and electrolyte balance). Zinc mu mubiri iboneka mu magufwa no mu nyama (muscles). Umubiri uyifashisha mu gukora umusemburo witwa insulin ukora akazi gakomeye cyane ko kuringaniza isukari mu maraso. Iyo umuntu abuze insulin arwara diabetes. Kurya EPINARI rero bigabanya ibyago byo kurwara diabetes. Iron (ubutare) ifasha mu kongera amaraso ikarinda kurwa indwara yitwa anemi. Calcium, ikenewe kugirango habeho gukura neza kw’ amagufwa bikazarinda kuvunagurika kw’ amagufa umuntu ageze mu zabukuru.
Uretse kuba EPINARI zikize kuma vitamine n’ imyunyungugu kandi zifitemo utugozigozi (fibers). Fibers zigabanya ibyago byo kurwara diabete yo mu bwoko bwa kabiri (type 2 diabetes). Fibers kandi zongera amahirwe yo kutarwara kanseri y’ urura (colon cancer) bitewe nuko zihutisha ibiryo ntibitinde mu mara. Ikindi kandi kuba epinari zikungahaye ku tugozigozi bituma zidatanga ibinyamavuta (fats) na kalori (calories) nyinshi bigafasha mukwirinda umubyibuho ukabije (obesity). Utugozigozi tugabanya ingano ya cholesterol mu maraso bityo bikongera amahirwe yo kutarwara indwara z’ umutima (cardiovascular diseases).
Dushingiye ku ntungamubiri zose ziboneka muri EPINARI; niyo zaba zitakuryohera jya ushishikara kuzirya uzikunze kuko zizakurinda indwara nyinshi zitandukanye. Duhore tuzirikana ko kwirinda biruta kwivuza maze turye neza kugirango tubeho neza.
