Home NUTRITION THERAPYFOODS ESE INTORYI ZABA ZIGABANYA ABASIRIKARE BO MUMUBIRI? AKAMARO K’INTORYI.

ESE INTORYI ZABA ZIGABANYA ABASIRIKARE BO MUMUBIRI? AKAMARO K’INTORYI.

by Philemon kwizera, RN
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Intoryi ni ubwoko bw’imboga bumaze igihe kitari giko zihingwa ndetse zikanaribwa henshi hatandukanye kw’isi aho zatangiye guhingwa nkigihingwa mu myaka irenga 4000 mumajyepho y’iburasirazuba ya Asia, Ubuhinde nibwo bwiganjemo cyane intoryi, ziza gukwirakwizwa muri Afrika ndetse n’iburasirazuba y’Iburayi.  cyane cyane mu Rwanda usanga ari imboga ziboneka cyane dore ko ziba zigura make bitewe nuko zihanganira ibihe bitandukanye nk’izuba cyangwa imvura ndetse zigakundwa n’abakuze kubera uburyo ziba zirura kubera Glycoalkaloids iba irimo. Intoryi  tuzishimira kubwo gutanga intungamubiri zitandukanye cyane cyane ama antioxidant azwiho kurinda cancer ndetse na fiber cyangwa ibikatsi-katsi.

AKAMARO K’INTORYI MUMUBIRI W’UMUNTU

Usibye akamaro k’intoryi mubijyanye n’imirire cyangwa ubuhinzi, intoryi zifitemo uburyo bwo kuvura indwara zitandukanye. Ubushakashatsi butandukanye bwagiye bugaragaza ko intoryi zivura indwara, urugero; kugabanya umuvuduko w’amaraso, infections, arthritis rubagimpande, kugira ibinure byinshi mumitsi y’amaraso ndetse na diyabete.

IBYUBAKA UMUBIRI (PROTEINS) MU NTORYI

Ibyubaka umubiri dusanga muntoryi ziri gahati yamagarama (g) 4.1 na 6.2 kukiro (1kg) cy’intoryi, bivuze ko byagusaba kurya ikiro cy’intoryi kugirango ubone amagarama 5 ya proteyine, gusa ikiza cyo kumenya mu mirire nubwo izi proteyine zisa nkaho wumva zidahagije ariko iyo zihuje nibindi biribwa bikora proteyine nziza yuzuye. Poroteyine nizo zifasha mwikorwa ry’imisemburo mumubiri ndetse ikagira uruhare mwikura no kwisana kumubiri.

VITAMINE ZO MUNTORYI

Vitamine ziboneka muntoryi zaba ari mbisi cyangwa zitetse, byagaragaye ko ibigize izo vitamin biba bingana mugihe zitetse cyangwa zidatetse ariko intoryi zitogosheje byagaragaye ko arizo ziba zifite vitamine zakirwa numubiri neza kurusha izidatetse ariko zikagabanuka.

Intoryi zifite vitamin C iri hejuru aho zifite mg 45 mu magarama 100 z’intoryi mugihe umuntu akenera amagarama 75 kumunsi ya vitamin C ifasha mw’igogorwa ryizindi ntungamibiri urugero nka fer (iron), ifasha mukwisana kw’amagupha ndetse n’imitsi y’amaraso sibyo gusa ifasha nomugukora collagen na keratin ubwoko bwa poroteyine butuma umubiri ugira ishusho. Si vitamine C ibamo gusa na B5 vitamine nayo ibamo kukigero cya mg 7.3 mu magarama 100 z’intoryi mugihe izikenewe kumunsi zingana na mg 5. Byagaragaye ko vitamin ya B5 igabanya cholesterol ndetse na triglyceride mumaraso

IMYUNYUNGUGU MU NTORYI

Intoryi zikize cyane kumyunyu ngugu igomba guturuka mubyo turya nka sodium, potassium, calcium, magnesium, phosphors, iron (fer) ndetse na zinc aho iyi myunyungugu ingana niyo munyanya ariko zikaruta izo muri caroti, ibirayi ndetse n’ibitunguru. Iyi myunyungugu byagaragaye ko iba ari nyinshi muntoryi mbisi kurusha izitogosheje.

IBITERIMBARAGA (CARBOHYDRATES) MUNTORYI

Ubushakashatsi bwagiye bukorwa bwagiye bugaragaza ko ibiterimbaraga dukura muntoryi nka glucose ndetse na fructose ari isukali nkeya itazamura ikigero cy’isukali yo mumaraso aho ibyo biterimbaraga bingana na amagarama 2.89 mu mamagarama 100 y’intoryi,.

PHENOLICS MUNTORYI

Phenolics ni ubwoko bw’intungamubiri buboneka muntoryi aho izi cyane nka antioxidant irinda kanseri aho ifata utunyadutabire tuba tudafite utundi twihuza bigatuma twihuza nizindi bitakagombye kwihuza mumubiri bigatuma byatera kanseri ariyo iyo phenolic ikaba yafata utwo tunyadutabire turi twonyine ikadushora, iyi ntungamubiri ya phenolics iba ingana na mg 1350 muntoryi zingana na g 100. sibyo gusa kuko acid yiyi phenolic igira nundi mumaro nkuwo izwiho cyane nukurinda indwara zibasira umutima.

ANTHOCYANINS MU NTORYI

Ibiribwa bikize cyane kuri iyi ntungamubiri bizwiho kuba bihangana cyane nindwara zishobora kwibasira umubiri nka diyabete, indwara zifata imyakura, indwara zibasira umutima ndetse na kanseri, sibyo gusa kuko iyi anthocyanins iboneka cyane mugihu cy’urutoryi akaba arinayo itanga ririya bara ryicyatsi bivuze ko atari byiza guhata urutoryi niyo yaba ari biringanya. iyi anthocyanins iba ingana na mg 0.08 mu magarama 100 y’intoryi ariko ingana na mg 0.756 mu g 100 ya biringanya.

GLYCOALKALOIDS MUNTORYI

Glycoalkaloids niyo ituma intoryi zisa nkaho zirura ariko cyane cyane ikaba nyinshi muntagarasoryo ariko ifitiye akamaro umubiri cyane mukurinda cyane kanseri cyane cyane kanseri y’ibihaha sibyo gusa kuko igabanya na cholesterol mbi mumaraso.

IBIKATSI-KATSI (FIBERS) MU NTORYI

Ibikatsikatsi biboneka muntoryi nkikiribwa kibonekamo cyane ibi bikatsikatsi bifasha mwigogorwa aho bikura uburozi nibindi bishobora kwangiza igifu, muri urwo rwego birinda kanseri y’igifu n’ubura.

PHYTONUTRIENTS MU NTORYI

Phytonutrients iboneka muntoryi nayo akaba ari ubwoko bwa antioxidant twabonye haruguru irinda kanseri cyane cyane ikaba ikora kubwonko cyane aho izamura cyane imikorere y’ubwonko ndetse ikanarinda free radicals zitera kanseri ikaba yazifata ikazisohora.

Dusoza, intoryi nkuko twagiye tubibona ni uruboga rukangahaye cyane ku ntungamubiri zitandukanye zituma intoryi zakwifashishwa mukuvura indwara nka asima, umuvuduko w’amaraso, rubagimpande, kugira ibinure byinshi mumitsi y’amaraso ndetse na diyabete nizindi tutabashije kuvuga sibyo gusa kuko urutoryi rweze neza rukoreshwa mukuvura igifu.

Ikindi nkuko usanga bivugwa mubantu batandukanye kubera ubu amakuru asigaye aboneka kumbuga za interineti kandi aba atizewe rero muri urwo rwego ntabwo intoryi zigabanya abasirikare b’umubiri ahubwo zifasha umubiri guhangana n’indwara zitandukanye twagiye tubona hifashishijwe intungamuburi nazo twabonye.

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