Umuceri wumukara numuceri wuzuye ufite ibara ryijimye ryijimye ugenwa nurwego rwinshi rwa antioxydants.
Nibice byubwoko buzwi ku izina rya "Oryza sativa" kandi bikekwa ko byaturutse mu Buyapani mbere yo gukwirakwira mu Bushinwa bwa kera no kuba "Umuceri wabujijwe," gusa biboneka ku rukiko rw’Ubwami bw’Ubushinwa.
Nkuko umuceri wirabura utunganijwe munzira igana kuri wewe, igumana imyunyu ngugu na vitamine karemano, harimo Vitamine E, fibre nyinshi, hamwe na 9.9g bya poroteyine kuri 100g ikorera, ikarenza iyindi muceri nintete.
Mu Butaliyani no mu Bushinwa, umuceri wirabura wagiye uhabwa agaciro kubera ko uhuza ubuzima n’ubuzima.
Ibiribwa ku isi bigenda bikurura iyi ngano nshyashya, ibona ibara ryirabura ryirabura bivuye kuri antioxydants nyinshi.
Wari uzi ko ari antioxydants imwe nayo ikora aubergines yubururu nubururu ubururu?
Niba warabonye umuceri wumukara muri resept zose zigezweho kandi ukaba wibajije niba wabuze, ntugahangayike… Hano haribintu byose ukeneye kumenya kubijyanye numuceri wumukara ukwiye umwanya wambere mubyo uteka no kumunsi- indyo yumunsi.
Muri iki kiganiro, tuzasobanura umuceri wirabura icyo aricyo, ninyungu zubuzima zijyanye nabyo. Tuzasenya imiterere yintungamubiri yikibindi, tugire inama kubagomba kubyirinda, ndetse nuburyo bwo guteka umuceri wirabura.
Umuceri wirabura ni iki?
Umuceri wumukara ni ubwoko bwumuceri wo mwishyamba ufite ibara ryijimye cyane, hafi yumukara, ibara, kubera antioxydants nyinshi.
Ibyokurya akenshi bikozwe mu muceri wirabura muri Aziya yepfo yepfo, kuko ari ibinyamisogwe, bifashe neza, kandi bifite uburyohe bwintungamubiri kuruta ubwoko bwinshi bwumuceri.
Inyungu 11 z'umuceri wirabura
Umuceri wirabura ujyanye nibyiza byinshi byubuzima, harimo:
- Imiti igabanya ubukana
Umuceri wirabura urimo antioxydants kurusha undi muceri.
Antioxydants irinda umubiri wawe ingaruka mbi ziterwa no gusaza, nkindwara ziterwa nimyaka, mugabanya stress ya okiside.
Antioxydants irashobora kuboneka muburyo butandukanye bwimbuto, imbuto, nimboga - mubyukuri, hano hari ibindi biribwa bitandatu birimo antioxydants ushobora kwifuza kuzana mugikoni cyawe.
Witeguye siyanse iri inyuma yacyo? Nibyiza, igice cyinyuma cyumuceri, kizwi nka bran na hull, cyuzuyemo antioxydants yitwa "anthocyanin", antioxydeant - nkuko uzabibona - ifasha kugumana ubuzima bwiza muburyo butandukanye.
- Ubuzima bwiza bwumutima
Indyo ikungahaye ku biribwa birimo anthocyanine nyinshi, nk'umuceri wirabura, bifitanye isano n'indwara nkeya z'umutima n'imitsi kuko bifasha kugabanya cholesterol.
- Itezimbere imikorere myiza yubwonko
Urwego rwo hejuru rwa antioxyde-anthocyanin narwo rwemeza ko rushyigikira imikorere yubwonko bwiza kandi rukagabanya gucana, bifitanye isano nubushobozi bwa anthocyanine yo guhagarika ibimenyetso byumuriro ahantu hashobora kuba.14
- Gushyigikira kugabanya ibiro
Nkuko umuceri wumukara ari ingano zose, utanga fibre nyinshi murwego rwacyo (layer yo hanze).
Ibi bivuze ko glucose iri muri buri ntete ifata igihe kinini kugirango yinjizwe numubiri, igufasha kugenzura urugero rwisukari no kugabanya inzara.
Nkuko urugero rwinshi rwa fibre rutuma wumva wuzuye kandi ufite imbaraga igihe kirekire, ntuzagerwaho cyane no kurya umunsi wose, bityo bikagutera inkunga yo kurya neza no kugabanya ibiro.
- Ubuzima bwiza bwamaso
Umuceri wirabura urimo karotenoide ikomeye irinda ubuzima bwamaso kurinda urumuri rwubururu rwangiza no gufasha kugabanya ibyago byo guhuma biterwa nimyaka.
- Yuzuye fibre
Umuceri wumukara ufite fibre nyinshi, hamwe na 3,7g ya fibre kuri 100g yumuceri wumukara, biguha uburyo bworoshye bwo gufata 7.4% bya fibre yawe ya buri munsi mugifunguro rimwe.
Hariho ibimenyetso bifatika byerekana ko indyo yuzuye fibre ishobora gufasha igogorwa, kwirinda kuribwa mu nda, kandi bifitanye isano no kwirinda indwara zifata umutima.
- Urwego rwo hejuru rwa poroteyine
Iyo ushaka kubaka imitsi cyangwa kugabanya ibiro, ikintu cya mbere usabwa kugabanya ni ugufata karubone.
Ibyo biterwa nuko ibiryo birimo karbone akenshi bizera ko bifite proteyine nkeya, nubwo byombi bifite akamaro kanini mukubungabunga indyo yuzuye.
Ntabwo aribyo hano. Umuceri wumukara usanzwe urimo rumwe murwego rwo hejuru rwa poroteyine hagati yintete zose, hamwe na 9.9g za poroteyine muri 100g z'umuceri wirabura, ugereranije na 3.5g za poroteyine muri supermarket isanzwe yerekana umuceri muremure.
- Mubisanzwe hejuru ya Vitamine E.
Mugihe umuceri utunganijwe utakaza intungamubiri nyinshi mugihe zitakaje urwego rwinyuma rugana mububiko bwa supermarket, ibinyampeke byose nkumuceri wirabura bigumana imyunyu ngugu karemano, fibre, antioxydants, na vitamine.
Imwe muri vitamine nk'iyi ni Vitamine E, ifasha ubuzima bw'amaso yawe, uruhu, ndetse na sisitemu y'umubiri.
Nigute ushobora gukoresha umuceri wirabura?
Urashobora gukoresha umuceri wumukara nkuburyo bwumuceri wera gakondo.
Ugomba kubaza umuganga ubishoboye mbere yo gufata umuceri wirabura ku bwinshi cyangwa ibindi byatsi byose. Ntugahagarike cyangwa gusimbuza ubuvuzi bukomeje kuvura imiti igezweho hamwe nogutegura ayurvedic / ibyatsi utabanje kubaza umuganga ubishoboye.
Igihe cyo kohereza: Nzeri-26-2023
