Akamaro ko Kurya Karoti

Karoti ni imboga zatangiye guhingwa kuva cyera mu myaka ibihumbi ishize, ni kimwe mu bihingwa bikoreshwa kandi bikaboneka cyane kubera byoroshye guhingwa.

Zikunda kugira ibara risa na oranje, riri hagati y’umutuku n’umuhondo nubwo hari andi mabara ariko ataboneka cyane nk’umweru n’mutuku. Ifasha muri byinshi, haba mu kugabanya cholesterol mu mubiri, kurinda indwara z’umutima no gutuma tubona neza.
Ntaho idahingwa nawe wayihingira mu karima k’igikoni

Karoti igizwe n’iki?

• Ikungahaye cyane kuri beta-carotene ndetse na fibres.
• Ikungahaye ku binyabutabire bizwi nka antioxidant, birinda uturemangingo kwangirika.
• Ni imvano nziza ya vitamin A, C, K na vitamin B8
• Ikungahaye ku myunyu-ngugu nka karisiyumu, ubutare (fer/iron), potasiyumu, manyeziyumu, manganeze, umuringa, fosifore na zenki (zinc).

Akamaro karoti igirira umubiri

Kuba ikungahaye ku ntungamubiri zitandukanye zavuzwe, bituma igira akamaro:

1. Ifasha mu kubona cyane cyane butangiye kugoroba. Kubura vitamin A bitera ibibazo byo kubona gacye cyane cyane ahari urumuri rudahagije, kubera ikize cyane kuri iyi vitamini biyiha ubushobozi bwo kurinda ibi bibazo, no kudatakaza ubushobozi bwo kubona uko ugenda ugana mu izabukuru.
2. Irinda indwara z’umutima. Ubushakashatsi bwerekanye ko karoti igabanya igipimo cya cholesterol mu mubiri. Cholesterol nyinshi mu mubiri niyo soko yo kurwara indwara nyinshi z’umutima.
3. Umuvuduko w’amaraso. Kubera potasiyumu ibonekamo, izwiho kongera ubunini bw’udutsi dutwara amaraso bityo umuvuduko w’amaraso mu mijyana ukagabanuka. Uku kwiyongera k’udutsi dutwara amaraso mu mubiri bituma umubiri ukora neza bikagabanyiriza stress urwungano rw’umutima.
4. Igogorwa ry’ibiryo. Karoti kimwe n’izindi mboga zisa oranje zikize kuri fibre , izi nazo zikitabazwa mu kugogora ibiryo neza no gutuma urwungano ngogozi rukora neza, bityo ukituma neza. Fibres zinagira uruhare runini mu mikorere myiza y’umutima, kuko ifasha mu isohora rya cholesterol mbi mu mijyana no mu tundi dutsi duto tw’amaraso
5. Ifasha mu kurwanya kanseri y’amaraso no mu gutuma amaraso akama vuba mu gihe ukomeretse. Karoti ifite ubushobozi bwo kurwanya no kwica mikorobe, bikayiha ubushobozi bwo kongera ubwirinzi bw’umubiri.
6. Ifasha mu kurwanya kanseri zitandukanye nka kanseri ya prostate ifata abagabo, na kanseri y’ibihaha kubera beta-carotene ikungahaye ho.
7. Ifasha mu gusohora imyanda mu mubiri
8. Ituma ugira uruhu rwiza, ikanatuma rutagaragaza gusaza no kwipfunyarika. Amavuta ya karoti akaba yaragenewe koroshya no kurinda uruhu.
9. Irinda indwara z’amaso zibasira abageze mu izabukuru.
10. Ifasha abarwaye diyabete. Karoti ziringaniza igipimo cy’isukari kubera intungamubiri ifite zitwa carotenoids. Carotenoids zifasha mu kuringaniza insulin n’isukari umubiri ukoresha.

Uko ikoreshwa

Karoti ziribwa mu buryo bunyuranye;

• Ushobora kuyihekenya ari mbisi, iyo ubikoze umaze kurya birinda amenyo n’ishinya.
• Ushobora kuyikuramo umutobe wayo ukawunywa, bigirira akamaro inyama zo mu nda nk’amara n’igifu.
• Kuyikoramo salade (kuyirapa, cg kuyicamo uduce duto)
  Iyo uyiseye ugashyira ku gisebe bikirinda mikorobi.
• Iyo ushaka kuyirya itetse si byiza kuyikaranga, ahubwo uyishyira ku byo kurya birangiye gutogota kugirango utica intungamubiri zirimo.

Karoti imwe nini ku munsi, buri munsi, yagufasha mu kugabanya inshuro ujya kwa muganga.