Ishu n’ igihingwa cyimaze igihe mu Rwanda aho ryakomotse I burayi mu myaka igihumbi mbere ya kristu, aho usanga ari imboga zoroheye buri wese kuba yabona hafi ye. Ishu n’uruboga rugira ibara rwatsi, idoma, umutuku cyangwa umweru aho ibibabi byayo biba byorohereye, ishu rishobora gupima ibiro 0.5 kugeza kubiro 4, ishu rishobora kwera mu bihe bitandukanye haba iby’imvura cyangwa izuba.(1)
Ishu ni kiribwa gikoreshwa cyane kw’isi aho umuryango ushinzwe ibiryo n’ubuhinzi mu muryango wunze ubumwe(FAO) ubarura amashu yasaruwe agera kuri tone miliyoni 71.8 mu mwaka wa 2014. Amashu ashobora gutunganwa mu buryo butandukanye nkubumenyerewe mu gihugu cyacu, aho ushobora kuyarya nka salade aho uyakata neza ugashyiramo indimu cyangwa vinegar, ushobora kuyakaranga mu mavuta ukayarya nk’imboga zisanzwe.(3)
Ishu rigizwe ni ntungamubiri zitandukanye ndetse n’imyunyu ngugu, aho tugiye kureba imimaro itandukanye ishu rifitiye umubiri wacu:
ISHU RIFITE INTUNGAMUBIRI
Nubwo ishu rifite ibitera mbaraga bitari byinshi ariko rifite izindi ntungamubiri zitangaje.
Ubaze amagarama y’ishu 89 wasangamo izi ntungamubir zikurikira uko zikurikirana niko zigenda zitandukana mukubamo nyinshi.
- Vitamin k
- Vitamin c
- Ibitera mbaraga
- Folate
- Manganese
- Vitamin B6
- Calcium
- Potassium
- Magnesium
- Protein
- Fiber
Amashu kandi agira Vitamin A, ubutare na vitamin B2, nkuko twabibonye haruguru ikize kuri vitamin B6 na folate cyangwa vitamin B9 zose zigira uruhare rukomeye mu mitekereze no gukora ku bwonko, sibyo gusa kuko afite na fiber zizizwiho kuba zifite antioxidant zikura uturemangingo tutadikora mu mubiri, ishu rikize cyane kuri vitamin c iturinda indwara zu mutima, kanseri no kuba impumyi ndetse ikafasha ubutare kuba bwakwinjijwa mu mubiri byoroshye.(4)
ISHU RIGABANYA UMUVUDUKO WA MARASO
Umuryango mpuzamahanga wita kubuzima (WHO) ibarura Abantu bagera kuri miliyari umunani kwisi bafite ikibazo cy’umuduko wa maraso aho igira ingaruka ku kudwara indwara zu mutima ndetse na stroke, akenshi abanyamirire bagira inama abarwayi yo kureka cyangwa kugabanya umunyu, ibi bikatuganisha ku mageregeza yakozwe aho byatangajwe ko potassium ibineka mu mashu igira uruhare mu kugabanya umuvuduko wa maraso. Potassium nu myunyu ngugu wi ngenzi cyane mu mubiri aho ukora akazi ko kugabanya umuvuduko wa maraso aho uba ubisikana na sodium.
ISHU RIFASHA KUGABANYA URUGERO RWA CHOLESTEROL
Cholesterol n’urugimbi cyangwa ikinure kiboneka mu turemangingo two mu mubiri, nkuko twabibonye mu nkuru zatambutse cholesterol ni nziza nko kuba ifasha mwi korwa rya vitamin D ndetse no mugukora imisemburo ariko uruhare runini ni nambi kubuzima bwacu, aho yongera urugero rwo kurwara indwara zu mutima kubera igenda ikaguma mu mitsi ya maraso bigatuma amaraso atagenda neza.(2)
Amashu afite ibintu bibiri bigabanya cholesterol mu mubiri ,icyambere ni plant sterols ib iboneka mw’ishu yitwa phytosterols ikaba ifite ubushobozi bwo kugabanya cholesterol mu guhagarika iyinjijwa ryayo mu mubiri mu gihe amara mato aba ari kwinjinza intungamubiri.
Icyakabiri, afite fiber aho twabonye ko igabanya haba umuvuduko wa maraso ndetse igabanya na cholesterol mu mubiri, aho fiber yihuza na cholesterol bigatuma idatembera mu mitsi iyobora amararo.(4)
ISHU RIKUNGAHAYE KURI VITAMI K
Vitamin k ni vitamin isaba amavuta kugirango igere mu mubiri. Ishu nu buryo bwiza bwo kubona vitamin k aho wayikuramo ku kigero cya 85% yiyo tuba dukeneye ku munsi, vitamin K ni ngenzi kuko n’ibanze mu bikorwa bya ma enzyme ndetse ikindi ituma amaraso avura mu gihe dukomeretse, kuko nta vitamin k twava amaraso kugeza adushizemo.(4)
ISHU N’IKIRIBWA CYIZA TWAKURAMO VITAMIN C
Vitamin c yo ishobora kwihuza na mazi biyiha ubushobozi bwo gukora ibintu bitangaje mu mubiri, nk’urugero ikenerwa mu gukora collagen iboneka mu nyubaka mubiri, collagen itanga ishusho nyayo yu ruhu, imikaya ndetse nu mubiri muri rusange,sibi gusa kuko ifasha no kwinjiza ubutare mu mubiri buboneka mu bimera.(4)
Ibitabo twifashishije
- Chantrell, Glynnis, ed. (2002). The Oxford Dictionary of Word Histories. Oxford University Press. p. 76. ISBN978-0-19-863121-7.
- Becker, Robert F.; Bjorkmann, Thomas. “Nonpathogenic Disorders of Cabbage”. Vegetable MD Online. Cornell University: Department of Plant Pathology. Retrieved 2013-08-30.
- Schneider, Elizabeth (2001). Vegetables from Amaranth to Zucchini: The Essential Reference. HarperCollins. pp. 195–196. ISBN0-688-15260-0.
- Impressive Health Benefits of Cabbage available at https://www.healthline.com/ accessed on 7 November 2017
