Akamaro K’Ibigori

Ibigori (maize cg corn mu cyongereza, maïs mu gifaransa) ni bimwe mu binyampeke biboneka cyane ahantu hose kandi biryoha cyane, bikaba ifunguro ry’ibanze kuri benshi.

Ibigori biribwa mu buryo butandukanye; byokeje, bitogosheje cg se byahinduwe ukundi kimwe n’uko byongerwa mubyo kurya bindi bitandukanye (corn syrup, corn oil, ubugali, igikoma n’ibindi).

Iyo byuzuye (ni ukuvuga bitarahindurwa) biba bikungahaye cyane kuri fibres, vitamin zitandukanye, imyunyungugu n’ibindi bifasha mu gusukura umubiri no gusohora uburozi (antioxidants). Nubwo tumenyereye ko bisa umuhondo, biboneka no mu yandi mabara nk’umutuku, ubururu, move, umweru n’andi.

Ibigori bikungahaye kuki?

Uretse kuba bibonekamo amazi ahagije, ibigori bibonekamo ibinyamasukari, proteyine n’ibinure ku rugero ruto.

Bibonekamo kandi vitamin A, B na E n’imyunyungugu itandukanye. Kubera bikize cyane kuri fibres, bituma ibigori biba ifunguro ryiza mu gihe urwaye kwituma impatwe cg hemoroyide kimwe na kanseri ifata mu mwoyo.

Ibisukura n’ibisohora uburozi mu mubiri bibonekamo, bifasha mu kurwanya kanseri n’indwara yo kwibagirwa ugeze mu izabukuru (alzheimer’s disease).

Akamaro k’ibigori ku buzima

Isoko y’imbaraga umubiri ukoresha

Ibigori ni ifunguro ry’ibanze ku bantu benshi, bikaba bibonekamo imbaraga (calories) 342 muri garama 100 gusa. Nibyo binyampeke bibonekamo imbaraga nyinshi kurusha ibindi. Niyo mpamvu ifunguro ry’ibigori (kawunga cg se igikoma) biza mu myanya y’imbere mu bifuza kugira imbaraga cg se kongera ibiro no gukomera.

Ibigori bibonekamo vitamin zitandukanye

Bikize cyane kuri vitamin B z’ingenzi nka vitamin B1 y’ingenzi mu mikorere myiza y’imyakura no gufata mu mutwe ndetse na vitamin B3. Kubura iyi vitamin B3 bitera ibibazo bitandukanye by’impiswi, uduheri twinshi ku mubiri bikunze kuboneka cyane mu bantu bafite ikibazo cy’indyo ituzuye.

Bibonekamo kandi vitamin B5 ifasha mu icagagura ry’ibinure, amasukari na proteyine mu mubiri. Ibigori bibonekamo kandi vitamin B9 (cg folic acid) y’ingenzi cyane cyane mu bagore batwite, kuyibura bishobora gutera kubyara umwana ufite ibiro bike cg se ufite ubundi bumuga.

Kurinda indwara z’umutima

Amavuta y’ibigori, nkuko ubushakashatsi bubyerekana agira uruhare runini mu kugabanya urugero rwa cholesterol mu mubiri. Bityo akarinda ibyago byo kwibasirwa n’indwara zitandukanye z’umutima. Arinda imijyana (arteries) y’amaraso kuziba bitewe n’ibinure bishobora kujyamo, bityo bikagabanya umuvuduko w’amaraso, bikarinda n’indwara yo guhagarara k’umutima (heart attack) na stroke.

Kugabanya cholesterol mbi

Amavuta y’ibigori agabanya uburyo umubiri winjiza cholesterol mbi (LDL cholesterol), bityo urugero rwa cholesterol nziza (HDL cholesterol) rukiyongera. Iyo cholesterol nziza yiyongereye, bituma umubiri ubona ubushobozi bwo kwirinda indwara zikomeye z’umutima n’izibasira udutsi duto dutwara amaraso.

Kurinda ibyago byo kurwara hemoroyide na kanseri y’umwoyo

Ibigori bifasha kurinda ibibazo mu rwungano ngogozi birimo kwituma impatwe, hemeroyide ndetse na kanseri y’umwoyo (colorectal cancer). Ibigori bivugwa aha ni ibyuzuye; ni ukuvuga ibitarahindurwa ngo bikurweho agahu k’inyuma, biba bikungahaye cyane kuri fibres kurusha ibyahinduwe. Akaba aribyo bifasha umubiri mu kwirinda izi ndwara zose tuvuze aha.

Kurwanya umuvuduko ukabije w’amaraso na diyabete

Diyabete n’umuvuduko ukabije w’amaraso (hypertension) ni indwara ziterwa ahanini n’imyitwarire yawe, harimo n’ibyo urya. Kurya ibigori bigira uruhare runini mu kugabanya ibimenyetso bya diyabete yo mu bwoko bwa 2, ndetse no kurinda umuvuduko ukabije w’amaraso ahanini bitewe n’ibinyabutabire bya phenolic bibonekamo.

Ibigori ni ingenzi cyane ku barwayi ba diyabete, ahanini bishingiye ku binyabutabire bibonekamo. Bifasha mu kwinjiza n’ikoreshwa ry’umusemburo wa insuline mu mubiri, bikaba byarinda ko ugabanuka cg wiyongera cyane ku barwayi ba diyabete, bikabafasha kubaho ubuzima busanzwe.

Bibonekamo imyunyungugu ikenerwa cyane mu mubiri

Ibigori bikungahaye cyane ku myunyungugu y’ingenzi nka fosifore, manyesiyumu, zinc, ubutare, umuringa na manganese. Byose bifasha mu mikorere myiza y’ibice bitandukanye by’umubiri nk’amagufa, ingirangingo n’uturemangingo dutandukanye.

Ibigori bibonekamo kandi umunyungugu udakunze kuboneka ahandi wa selenium.

Ibyo ugomba kwitondera

Kubera ko bibonekamo urugero ruri hejuru rwa fatty acids (ni ubwoko bw’amavuta), si byiza kubafite ibyago biri hejuru byo kurwara indwara z’umutima. Kubirya cyane bishobora kongera izi ndwara. Ibigori bikunze gukoreshwa nk’ibiryoshya ibintu bitandukanye, bihindurwa fructose corn syrup. Uzabisanga mu mishongi cg uruvange rw’ibintu biryohera byinshi bifungwa mu makopo, bikaba ari isoko y’umubyibuho ukabije ndetse n’indwara y’igisukari (diyabete)