Igitoki kiri mu byo kurya biribwa cyane kandi kenshi mu ngo nyinshi zo mu gihugu cyacu by’umwihariko iburasirazuba aho usanga ari ryo funguro nyamukuru bagira.
Ese wari uzi impamvu imineke iba irimo isukari nyamara wahekenya igitoki ntuyumvemo? Burya biterwa nuko habamo amidon/starch idapfa gushwanyaguzwa na za enzymes zo mu gifu bityo aho gukoreshwa nk’isukari mu mubiri igakora nka fibre. Iyo rero umuneke uhiye ya amidon niyo ihindukamo isukari wumva iryohereye mu muneke.
Si ibyo gusa kuko igitoki tugisangamo izindi ntungamubiri zinyuranye nka fibre, umunyungugu wa potasiyumu na vitamin B6.
Habonekamo kandi phosphore, ubutare, magnesium na zinc ndetse na vitamin C.
Akamaro k’igitoki ku buzima
Kugabanya ibiro:Bitewe nuko mu gitoki dusangamo amidon igoye gushwanyaguzwa iri mu gifu, bituma kurya igitoki byafasha mu kugabanya ibiro kuko uwakiriye atinda gusonza nuko bigatuma umubiri we utwika ibinure byinshi.
Kuringaniza isukari yo mu maraso: Kurya igitoki bituma umubiri urushaho kuzamura igipimo cya insulin bityo bikarinda kuba wagira isukari nyinshi ari byo bitera indwara ya diyabete. Kuba kandi harimo vitamin B6 bifasha mu kuringaniza isukari by’umwihariko ku bafite diyabete yo mu bwoko bwa 2 (iterwa n’isukari nyinshi mu maraso).
Gufasha mu igogorwa:Mu gitoki kuba harimo fibre ndetse na amidon igoye gushwanyaguza bituma kiba cyiza mu igogorwa no kurinda gutumba nyuma yo kurya. Gifasha kandi mu kurwanya indwara ziterwa na bagiteri zishobora gufata mu nzira y’igogorwa.
Kurinda kanseri y’amara: Uko amidon itinda mu mara kubera kudapfa gushwanyagurika bituma za bagiteri zo mu mara nziza zikora umusemburo ziyifashishije nuko ukica bagiteri mbi zatera indwara zinyuranye zo mu mara harimo na kanseri ishobora gufata mu mara.
Ikoreshwa ry’intungamubiri: Kurya ibitoki bifasha umubiri gukoresha no gukamura izindi ntungamubiri ziturutse mu bindi wariye. By’umwihariko bifasha umubiri gukoresha kalisiyumu n’indi myunyungugu.
Igitoki kiribwa mu buryo bunyuranye aho ushobora kugiteka mu buryo buzwi nka “agatogo”
Kugabanya cholesterol mbi: Za fibres zirimo hamwe na amidon nibyo bifasha mu kugabanya igipimo cya cholesterol mbi mu maraso. Niyo mpamvu abantu bafite cholesterol iri hejuru bagirwa inama yo kurya igitoki kenshi kuko bizatuma igabanyuka.
Umutima ukora neza ku muvuduko mwiza: Kuba kirwanya cholesterol mbi kandi birinda kuba imitsi yakifunga bityo bikarinda umutima kuba watera nabi, bikanarinda indwara y’umuvuduko udasanzwe w’amaraso ukunze guturuka ku kwifunga kw’imitsi y’amaraso. Ibi kandi kibifashwamo no kuba gikungahaye kuri potsiyumu.
Igipimo cy’amaraso kiringaniye: Ibitoki bikize kuri vitamin B6 bikaba ari byo bituma biba ifunguro ryiza mu gutuma ugira insoro zitukura nyinshi bityo ukagira amaraso ahagije mu mubiri wawe.
Imikorere myiza y’umubiri: Akandi kamaro ko kubirya ni uko gifasha umubiri gukoresha ibinure ubitse bigahindukamo ingufu umubiri ukoresha. Kandi kuba harimo vitamin B6 bituma enzyme zikora neza akazi kazo ko gushwanyaguza ibyo wariye bityo umubiri wose ugakora neza.
Gufasha impyiko: Igitoki gifasha mu kuringaniza amazi n’imyunyu mu mubiri bityo bigafasha impyiko kuko akazi kazo ka mbere ari ukuyungurura amaraso no kuringaniza amazi umubiri ukeneye. Kurya igitoki, bifasha mu kurinda indwara zinyuranye zishobora gufata impyiko harimo na kanseri y’impyiko.
Igitoki gishobora no kuribwa gikaranze mu mavuta nk’ifiriti
Imikorere y’ubwonko: Kuba igitoki gituma umubiri udatakaza amazi bituma kiba cyiza mu mikorere y’ubwonko. Dore ko bugizwe n’amazi ku gipimo cyo hejuru kandi kugabanyuka kwayo bikaba bibangamira imikorere myiza yabwo.
Kurwanya impiswi: Ubwacyo cyifitiye enzymes zifasha mu kurwanya impiswi kimwe n’izindi ndwara ziterwa n’ibyo kurya byanduye nka shigellosis. Kubirya nyuma yuko urwara impiswi bigufasha kuyikira vuba, gusa ntuzibagirwe n’indi miti igenewe kurwanya impiswi.
Kwiheba no kwigunga: Ibitoki birimo tryptophan ikaba poroteyine ihindurwamo serotonin, uyu ukaba umusemburo w’ibyishimo. Serotonin ifasha kuruhuka no kumva muri wowe utuje. aho unabishoboye igitoki wagihekenya kuko niho tryptophan iba ari nyinshi kurenza mu gitetse.
Na salade y’igitoki burya ibaho, ikaba nayo ifite akamaro
Uruhu rwiza: Aho kugura ibyo kwisiga bihenze gerageza guhekenya igitoki. Iyo ari kibisi kiba kirimo vitamin A, ikaba ingenzi mu gutuma ugira uruhu rucyeye kandi runoze.
Amagufa akomeye: Igitoki kibamo kandi potasiyumu ikaba izwiho gufasha amagufa gukura neza no gukomera by’umwihariko ku bana bakiri bato no ku bageze mu zabukuru.
Ni gute kiribwa: Uretse aho twavuze ko ubishoboye wagihekenya ubusanzwe igitoki kiribwa gitetse; Ushobora kugiteka maganda cyangwa impogora, aha ni hahandi ugicanira mu mazi kidatonoye ukagitonora gihiye, ukaba wateguye isosi yo kukirisha. Kucyotsa, nabwo bikaba bikorwa kidatonoye ukagitonora gihiye ibi bikunze kuboneka mu tubari.
Ushobora kugiteka cyonyine cyamara gushya ukagikoramo umunyigi, nkuko usonga ubugari ubundi ugategura isosi yo kukirisha. Umunyigi nawo uraryoha iyo ufite isosi nziza. Kugiteka bisanzwe mu mazi ari byo twakita kugitogosa, noneho ukavangamo ibirungo ushaka byose ndetse washaka ukanakaranga. Ushobora kandi kugiteka ifiriti, gusa twibutse ko ifiriti kubera ubushyuhe bw’amavuta ishobora kwangiza zimwe mu ntungamubiri by’umwihariko vitamin C.
