Burya nta mbuto nyinshi zihabwa agaciro cyane nk’avoka. Izi mbuto z’icyatsi kibisi zuzuyemo amavuta meza n’intungamubiri nyinshi, kandi nta gushidikanya ko zikwiye kuba ku rutonde rw’ibyo urya.
Ariko se ni izihe nyungu nyazo z’ubuzima zituruka ku kurya avoka?
Ku bijyanye no gutegura amafunguro yawe, hari uburyo bwinshi ushobora gutunganyamo avoka.
Cyangwa se ushobora kuba usanzwe urya avoka buri munsi, ariko wifuza kumenya ibyiza byo kuyirya buri gihe.
Hano, turagaragaza inyungu zemejwe n’inzobere mu mirire n’ubushakashatsi, ndetse n’abakwiye kwirinda kurya uru rubuto.
*Inyungu z’avoka ku buzima:
1.Ifasha kugabanya cholesterol
Inyungu ya mbere yo kurya avoka, ni uko ifasha umutima gukora neza.
Avoka ikungahaye ku mavuta meza (mu Cyongereza bita monounsaturated fats), cyane cyane oleic acid, ashobora kugabanya cholesterol mbi (LDL) no kongera cholesterol nziza (HDL).
2.Ifasha kugenzura umuvuduko w’amaraso
Avoka ni isoko ikomeye y’intungamubiri zifasha umutima, harimo potassium ifasha kugenzura umuvuduko w’amaraso, na folate ifasha mu gusana no gukura k’uturemangingo tw’umubiri.
3.Ifasha uruhu n’imisatsi kuba byiza
Vitamin E iboneka muri avoka hamwe n’amavuta meza bifasha uruhu kugumana ubworohere, bikagabanya kuma, ndetse bigatuma imisatsi iba myiza.
Hari n’ubushakashatsi bwerekana ko ibinyabutabire biri muri avoka bishobora kurinda uturemangingo kwangirika guterwa n’imirasire y’izuba (UV).
4.Ifasha amaso kutarwaragurika
Avoka irimo ibinyabutabire nka lutein na zeaxanthin, bifasha kurinda amaso kwangirika no kugabanya ibyago byo kurwara indwara z’amaso zijyana n’imyaka.
5.Igabanya uburibwe mu mubiri (inflammation)
Uruvange rw’amavuta meza n’ibinyabutabire birwanya kwangirika (antioxidants) bifasha kugabanya uburibwe mu mubiri, bikaba byiza ku buzima muri rusange gusa kuri iyo ngingo haracyakenewe ubushakashatsi bwinshi.
6.Intungamubiri ziboneka muri avoka
Ukurikije amakuru y’ikigo cy’Abanyamerika kita ku mirire, USDA, garama 100 za avoka yo mu bwoko bwa Haas zishobora kuba zirimo:
Calories: 223
Ibinure (fat): 20 g
Carbohydrates: 8 g
Proteyine: 1.81 g
*Abakwiye kwirinda avoka
Abantu barya avoka bagafuruta (allergies) bagomba kuyirinda.
Nanone, abakurikiza indyo igabanya calories ziterwa n’ibinure cyangwa amasukari bagomba kuyirya bitonze, kuko ifite calories nyinshi.
Muri make, avoka ni isoko nziza y’amavuta meza, afasha umuntu guhaga neza kandi akanagabanya izamuka rikabije ry’isukari mu maraso iyo uyihuje n’ibirimo carbohydrates.
Ibi ahanini ni ibinyamafufu n’ibinyampeke
Niba ugenzura calories urya, jya urya avoka ku rugero rukwiye — kandi uryoshye!
