Yateraga abakurambere ‘kurama’: Ni iki kiba mu masaka, imwe mu mbuto gakondo nkuru y’i Rwanda?

Si rimwe, si kabiri uzumva mu biganiro byo muri rubanda rw’Abanyarwanda bavuga ko kuba kanaka akomeye afite amagara mazima kandi wenda asheshe akanguhe abikesha umutsima w’amasaka yariye kera. Ni mu gihe mu by’ukuri ubu uyu utakiri kimwe mu bigira amafunguro ya buri munsi y’abo mu rw’Imisozi 1000 ndetse ahubwo n’abawuriye mu rubyiruko basoma iyi nkuru ni mbarwa.

Amasaka, kimwe n’inzuzi n’uburo ni imwe mu mbuto nkuru mu za gakondo z’Abanyarwanda yabaga iri imbere mu mihango y’umunsi w’umuganura ufatwa nk’ubunani bwo hambere mu Rwanda.

Ubu si ifunguro benshi bafata ndetse nubwo ushobora kuba warayariye, cyangwa ukayanywa mu gikoma, ikigage, urwagwa cyangwa ikindi, icy’ukuri ni uko amasaka atagihingwa nka mbere ku buryo hari n’abavuga ko hari impungenge z’uko ashobora no kuzacika.

Kimwe mu binyamisogwe bya kera cyane gikoreshwa nk’ikirungo mu byo kurya nk’ifiriti, akaba kandi yasebwa akifashishwa kwenga inzoga, cyangwa ifu yacyo ikanyobwamo igikoma n’ibindi.

Ku bakora siporo nk’ababigize umwuga, ni ifunguro ryiza cyane kuko ritagira ikizwi nka gluten na kalori nyinshi.

Ni iki tuzi ku masaka?

Ni ikinyamisogwe cya kera dore ko kibarirwa mu myaka isaga 8.000 gitangiye guhingwa kikaba gihingwa cyane muri Amerika. Ni byo ko abo ku isi yose bifashisha amasaka mu mafunguro yabo ariko muri Amerika ni ho akundwa cyane kurusha ahandi.

Uko abantu bagenda bifuza amafunguro yifitemo gluteni nkeya, ni ko amasaka agenda akundwa kurusha uko byahoze.

Amasaka ni urubuto ruto rukoze nk’uruziga hakaba kenshi asa umweru cyangwa umuhondo nubwo habaho amoko yayo asa umutuku akaba ari na yo mu Rwanda akunda guhingwa, ay’umukara n’andi mabara.

Hari amoko menshi y’amasaka uretse ko ayamamaye cyane ari amasaka y’amabara abiri bivugwa ko afite inkomoko muri Afurika. Ubundi bwoko bw’amasaka buzwi cyane ni ubw’akomoka muri Australia, mu Buhindi no mu bindi bihugu byo mu Majyepfo y’Uburasirazuba bwa Aziya.

Nubwo amasaka atari icyo kurya kizwi cyane mu burengerazuba bw’isi, ni ikinyamisogwe kiza ku mwanya wa gatanu mu bihingwa ku bwinshi kurusha ibindi ku isi, ndetse ku mwaka umusaruro wayo ukaba ugera kuri toni miliyoni 57,6. Ni igihingwa abahinzi bakunda cyane kuko gihangana n’izuba ryinshi, ubushyuhe ndetse n’imiterere itandukanye y’ubutaka.

Amasaka ashobora gutekwa nk’uko bateka umuceri, akaba yasebwa agatekwa nk’umutsima cyangwa agakarangwa nk’uko bateka injugu. Hari n’abajya bayagereka ku bishyimbo iyo akiri ku riti rwayo.

Intungamubiri

Amasaka azwiho kugira intungamubiri zihagije zirimo inyubakamubiri (protein), amavuta, ubutare n’izindi.

Agira kandi vitamin B zikora umurimo mu mikorere y’imikurire n’imihindagurikire y’umubiri, harimo ukugura kw’imyakura, uruhu n’umusatsi. Amasaka kandi agira vitamin B1 (thiamine), vitamin B2, vitamin B5 na vitamin B6. Yigiramo kandi ikigero cy’ubutare, magnesium, fosifore, potasiyumu na zinc.

Amasaka akungahaye cyane kuri magnesium, ikinyabutabire cy’ingenzi cyane mu gukuza no gukomeza amagufwa, amagara y’umutima n’ibindi.

Amasaka kandi anakungahaye kuri za antioxidants. Gufata ifunguro ryifitemo antioxidants bishobora kugabanya ukubyimbirwa k’umubiri, Ikirenze ibyo, igice cy’igikombe (garama 96) gitanga hafi 20% by’ifunguro rya buri munsi rya ‘fibre’ ikenewe mu mubiri.

Amafunguro yifitemo ‘fibre’ atuma amara amera neza, akagabanya ikigero cy’isukari yo mu maraso kandi agafasha mu kurinda umubyibuho.

Kuki ukwiye kwibuka gushyira amasaka mu ifunguro ryawe?

Hari inyungu nyinshi ziva mu kurya amasaka cyangwa kuyashyira mu mafunguro yawe ya buri munsi, bityo ukaba ugirwa inama yo kuyarya uko ubishobojwe kugira ngo izo nyungu nawe zikugereho.

Inshuti y’abakora siporo nk’ababigize umwuga (athletes)

Amasaka ni amahitamo meza ku bakora siporo n’imyitozo ngororangingo (athletes) kuko atanga intungamubiri z’ingenzi ku bantu bakoresha cyane ingufu z’umubiri nka poriteyini, vitamin B, ‘fer’, magnesium na potassium.

Poroteyini ni ingenzi cyane mu gusubiranya imitsi nyuma y’imyitozo mu gihe vitamin B na fer bifasha gutembereza no gusakaza ingufu mu mubiri wose.

Amasaka agizwe na 75% bya ‘carbohydrates’ z’imvange, izi zikaba zitihuta mu igogorwa bityo bikaba bikugirwa inama yo kuzifata mbere yo gukora urugendo rurerure.
Amasaka agira antioxidants nyinshi zifashishwa mu guhangana no kugabanya ibyago byo kurwara umutima, diyabete na kanseri. Ubushakashatsi bwanagaragaje ko kurya amasaka bishobora guhindura microbiome yo mu mara bikayarinda ibibazo agira.

Intungamubiri z’ingenzi ku batarya inyama (vegans)

Muri iyi minsi usanga abantu benshi bahitamo kujya ku mafunguro akomoka ku bimera bakava ku nyama n’ibikomoka ku nyamaswa ku mpamvu z’umuco, imyemerere y’amadini, impamvu z’amagara, iz’umutu bwite cyangwa izo kurinda ibidukikije n’urusobe rw’ibinyabuzima. Bazwi nka ‘vegetarians’ cyangwa vegan.

Umuntu wese wafashe uyu mwanzuro nta kabuza ko yabonye impinduka nziza icyakora abarya imboga benshi bavuga ko bagorwa n’uko usanga amafunguro yabo aburamo protein (inyubakamubiri) kandi mu by’ukuri ikenewe buri munsi.

Amasaka rero, hamwe n’ikigero yifitemo cya protein ni amahitamo meza ku bahisemo kurya amafunguro akomoka ku bimera. Ikindi, abakora siporo nk’ababigize umwuga ariko batarya inyama n’ibindi bikomoka ku matungo bakunda cyane amasaka kuko yifitemo poroteyini imibiri yabo ikenera nyamara ikaba itabatera ibibazo isanzwe ishobora kubateza harimo nko kugira utubyimba two mu isukari yo mu maraso.

Aringaniza isukari mu mubiri

Bitandukanye n’ibindi binyamisogwe, amasaka ashobora kugufasha kuringaniza isukari yo mu maraso. Wakwibaza uti ‘Ese ibi bishoboka bite?’ Amasaka agira ibisa n’ibinure karemano umubiri wacu utwika buhoro buhoro kurusha ibindi binyamisogwe bisa na yo. Ibi bituma uburyo isukari izamuka bigenda gahoro mu mubiri ndetse ikagabanuka ikageza n’aho ishira.

Uruvange rwayo ni ingenzi cyane ku bantu barwaye diyabete n’undi muntu wese ushaka kugabanya ibiro.

Muri make: Nubwo bitazwi na benshi, amasaka ni ikinyamisogwe kiza ku mwanya wa gatanu mu bihingwa bigasarurwa ku bwinshi kurusha ibindi ku isi.

Amasaka ntagira gluten kandi agira amavuta make. Agira magnesium nyinshi kurusha inano kandi yifitemo intungamubiri nyinshi ziva ku bimera hamwe na flavonoids, acide phenolique na tannins.

Bene izo ntungamubiri zo mu bimera ni indamiramagara cyane kuko zifitemo ubwazo ubushobozi bwo kurinda indwara zandura. Kuvana uburozi mu mubiri no guhangana n’ubwiyongere bukabije cyangwa izamuka ry’isukari mu mubiri.

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