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Akamaro ka chia seeds mu mubiri

02/07/2021
akamaro ka chia seeds mu mubiri

Muraho, amakuru y’iminsi? Iyi lockdown nshya nizereko ibasanze amahoro. Ikiganiro cy’uyu munsi reka turebere hamwe akamaro ka chia seeds mu mubiri. Chia seeds ni ikiribwa cy’utubuto duto cyane twumukara, ikoreshwa mu biryo byinshi bitandukanye. Gusa ikaba yadutse vuba murwagasabo. Ku waba yibaza icyo zimara, reka tubibanyuriremo.

Zigira intungamubiri nyinshi kandi calories ari nkyeya

Utu tubuto nubwo ari duto tugira intungamubiri zidafite ingano kandi ntango zibyibushya kuberako calories zazo ziri hasi cyane. Intungamubiri zikubiye muri iki kiribwa ni izi zikurikira, mu biyiko bibiri byazo haba harimo:

  • Fiber amagarama 11
  • Protein (ibiribwa by’ubaka umubiri) amagarama 4
  • Fat amagarama 9 (5 muri ayo akaba ari omega3)
  • Calcium 18%
  • Manganese 30%
  • Magnesium 30%
  • Phosphorus 27%
  • Habamo na zinc, vitamin B3 (niacin), vitamin B1, Vitamin B2 na potassium.

Muri ibyo biyiko bibiri birimo izo ntungamubiri zose, izo chia seeds zigira calories 137 gusa. Izo calories kandi inyinshi umubiri uba uzikoresha rero ntango zivamo ibinure ngo bibe byagutera kubyibuha.

Chia seeds zibamo antioxidants

Antioxidants ni intungamubiri zifasha kurinda umubiri ibintu byica uturemangingo, zizwiho ko zishobora kurinda canceri ndetse zikanatuma udasaza. Izi antioxidants rero ukaba wazisanga muri chia seeds ku bwinshi kuberako izi mbuto ubwazo ziba zizifite arizo bizirinda gupfa.

Ni kimwe mu biryo birimo fiber nyinshi

Fiber ni nziza cyane mu mubiri, cyane cyane ifasha mu gukora neza kwamara. Nkuko twabibonye, haba harimo amagarama 11 ya fiber mu biyiko bibiri bya chia seeds. Izi fiber iyo zigeze mu nda zishobora gufata amazi agera ku nshuro 10 cyangwa 12 yazo. Iyo ibi bimaze kuba zimera nk’igikoma munda, ibi bituma uhaga vuba ukarya bicye. Ndetse bikanafasha kurinda constipation.

Chia seeds zigira protein z’umwihariko

Mu bihingwa bibamo protein iza mu za mbere zigira nyinshi. Ku bantu bifuza kunanuka protein ni kimwe mu bintu bibafasha cyane. Ubushakashatsi bwerekana ko zigabanya gushaka kurya nijoro ndestse ntukomeze gutecyereza ku biryo cyane. Ku bantu batarya inyama izi mbuto ni uburyo bwiza bwo kubona protein umubiri wawe ucyeneye.

Zagufasha kunanuka

Tumaze kuvuga ku bintu bimwe bigenda byerekana ukuntu utu tubuto twagufasha kunanuka. Nkuko twabibonye mu kiganiro cyashize cy’ukuntu wananuka nta sports ukoze byose bizingiye kuri calories urya nizo ukoresha uko biba bingana. Izi mbuto rero tumaze kubonako zirimo intungamubiri nyinshi kandi zikagira calories nkyeya. Ni ukuvugako mu gihe uri kuri regime zaguha intungamubiri ucyeneye zitakwiciye imibare.

Chia seeds zigira omega3 fatty acids

Omega3 ni intungamubiri igize uturemangingo tw’umubiri. Zifasha kugena neza imisemburo yo mu mubiri, gufungura imiyoboro yamaraso mu mubiri ngo agende neza nibindi. Izi mbuto zacu rero zikaba zifite izo omega3 murizo, nubwo ubushakashatsi bwerekana ko zitagira akamaro kenshi nkizo wakura mu mavuta y’ifi.

Zigabanya amahirwe yo kurwara umutima

Ubushakashatsi bwakozwe ku bantu barwaye hypertension bwagaragajeko izi mbuto ziyigabanya bityo bigatuma umuntu bimurinda kuba umutima we wakomeza kurwara. Ubundi bushakashatsi bwakozwe ku bantu batarwaye nta mpinduka nini babonye bityo ntibiramenyekana nimba koko zakurinda. Gusa ikimaze kumenyekana ni uko zifatanije nindi mirire myiza, imibereho myiza nimiti zifasha kugabanya umuvuduko w’amaraso.

Chia seeds zagabanya urugero rw’isukari mu maraso

Nyuma yo kurya, isukari yo mu mubiri irazamuka. Ibi bikaba akenshi ntacyo biba bitwaye ariko bikaba bishobora kuba bibi cyane ku bantu barwaye diabetes. Ubushakashatsi bwakozwe bwerekana ko kurya chia seeds mu ndyo bigabanya ubwiyongere bw’isukari mu maraso. Bityo bikaba ari ingirakamaro cyane ku bantu babicyeneye.

Zikomeza amagupfa

Chia seeds zikubiyemo intungamubiri zifasha amagupfa gukomera arizo calcium, phosphorus, magnesium na protein. Calcium cyane cyane irimo ni nyinshi kurusha iba mu mata ku buryo abantu batayanywa baziyasimbuza kandi amagupfa yabo agakomeza gukomera.

Uko wazirya

Hari uburyo bwinshi ushobora kurya izi mbuto. Uburyo bwa mbere ni ukuzirya zonyine uko zakabaye. Ntango zibiha ntizinaryoha nukuzihekenya ubundi ukamira yenda ukanarenzaho amazi kugirango izafashe mu menyo nazo zimanuke.

Uburyo bwa kabiri ni ugufata izo ugiye kurya ukazishyira hejuru y’umuceri ubundi ukarya.

chia seeds ku muceri

Ushobora no kuzirya mu gitondo, ukazishyira mu cyayi cyangwa mu gikoma ndetse no mu mata cyangwa yogurt (yawurte).

Chia seeds mu byukuri ntango zigoranye kuzongera mu biryo warusanzwe urya.

Ngako akamaro gatandukanye izi mbuto zagira mu mibereho yawe nuko zafasha umubiri wawe. Twizereko iyi nkuru ibafashije gusobanukirwa kurushaho ndetse ku wabona hari umuntu ucyeneye kumenya ibyiza byicyi gihingwa wamusangiza iyi nkuru. Ku waba ashaka kugura chia seeds wazisanga muri supermarket nyinshi cyangwa ushakako bazikuzanira mu rugo wazikura hano.

Murakoze kubana nanjye uyu munsi, mugire umunsi mwiza 😊. Imana ibarinde corona kugirango ubutaha nabwo tuzabane.

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