Akamaro ka puwavuro (poivron)

Poivron (soma puwavuro), ni uruboga rukoreshwa nk’ikirungo ndetse bamwe ntibatinya kuvuga ko ari ikirungo cy’abihaye.

Ni ikirungo gikoreshwa ahantu hose mu byo kurya byaba isosi cyangwa imvange ndetse no kuyirya nka salade birashoboka no kuyihekenya ari nabwo uba winjije intungamubiri nyazo.

Nyamara uretse kuba ikirungo uru ruboga rufatiye runini umubiri wacu nkuko tugiye kubireba.

Akamaro

• Poivron niyo iza ku mwanya w’imbere mu byo kurya byongera abasirikare b’umubiri bikanabongerera imbaraga.
• Bitewe nuko itarimo calories nyinshi, kurya poivron nyinshi ntacyo byagutwara ahubwo bituma umubiri winjiza vitamin A na vitamini Cku bwinshi. Ndetse n’abarwayi ba diyabetebarayemerewe.
• Kuba ikize kuri vitamin C bituma kurya poivron kenshi bifasha umubiri mu guhangana n’indwara iyo ariyo yose. Bivuze ko kuzirya birinda indwara.
• Poivron irimo beta-carotenes, izi zizwiho kurinda umubiri kubyimbirwa bikanawufasha gusohora imyanda.
• Kuriya wumva iyo ari mbisi yokera nk’urusenda biterwa na capsicine ibamo. Iyi capsicine irwanya umubyibuho udasanzwe kuko irinda umubiri mu gukora uturemangingo turimo ibinure.
• Poivron ni isoko nyayo ya vitamin E. Iyi izwiho gukesha uruhu no gufasha imisatsi gukura neza. Niyo mpamvu hari amavuta yo kwisiga usanga arimo iyi vitamini
• Ikize kuri vitamin K. Iyi vitamin ikaba izwiho ko ariyo ifasha amaraso kuvura (gukama) mu gihe ukomeretse, wabazwe cyangwa wakuwe iryinyo. Inafasha kandi mu ikorwa ry’amagufa. Kuyibura (vitamini K) bishobora kuzana urupfu kuko uvuye ntiwakama.
• Kuba ikize kuri vitamin A biyiha ingufu zo kurwanya kutareba neza cyane cyane nijoro. Iyi vitamin kandi inafasha mu gukomera kw’amagufa n’amenyo
• Nubwo ubushakashatsi bugikorwa, ubu bimaze kumenyekana ko irimo ikinyabutabire cyitwa soufre kikaba gituma iza mu byo kurya birwanya kanseri.
• Irimo vitamin B6 iyi ikaba igira uruhare mu gusukura ubwonko no kurinda urwungano rw’imyakura (systeme nerveux).
• Poivron irimo vitamin B9 (folate). Iyi nkuko twigeze kuyivugaho ukwayo, ni nziza by’umwihariko ku bagore batwite n’abahagaritse imiti iboneza urubyaro kuko ifasha kuzabyara abana badafite ubumuga cyangwa ibindi bibazo. Si ibyo gusa kuko ku bantu bakuru ifasha igikomere kuma vuba aho ifasha umubiri gukora uturemangingo dusimbura utwangiritse kubera gukomereka no gusaza.

• Irimo vitamin B5 (acide pantothénique). Iyi ituma umubiri ukamura intungamubiri zose ziri mu byo wariye nta na kamwe kawucitse. Inafasha mu gukora imisemburo iturinda kubyimbirwa, no gukorwa kwa hemoglobin iyi ikaba ifatwa nk’umutima w’insoro zitukura.
• Ibonekamo kandi vitamin B3 (niacine) iyi ikaba ari nziza by’umwihariko ku bagore. Iyi vitamin izwiho gukurura ingufu ziba zinjiye mu mubiri kubera ibinyamavuta twariye na alukolo twanyoye. Iyi vitamin iyo ibuze niho ubyimbagana ukaba wanarwara goute, indwara iterwa ahanini no kurya inyama cyane cyane iz’ihene.
• Irimo vitamin B2 (riboflavine). Iyi izwiho gutuma umubiri ubona imbaraga ikanafasha mu gukura, gukorwa kw’imisemburo n’insoro zitukura.
• Irimo umuringa (cuivre/copper). Akamaro kawo mu mubiri ni ugukora no gusana ingirangingo (tissues) ziwugize.
• Irimo vitamin B6 (pyridoxine) iyi izwi mu gutunganya poroteyine twinjije no gukora hemoglobins. Ikindi izwiho kandi ni ugutunganya isukari umubiri ucyeneye aho ihindura glycogen ikavamo glucose. Inafasha mu ikorwa ry’insoro zitukura.
• Harimo kandi thiamine ariyo vitamin B1. Iyi by’umwihariko izwiho kurwanya rubagimpande n’indwara zose z’imitsi n’imyakura.

Poivron ibi byose yihariye bituma iza iyoboye urutonde rw’imboga zose zifitiye umubiri akamaro kihariye.

Uko itegurwa

Kuyitegura ntibigoye:

• Ushobora kuyikatira hejuru y’ibyo kurya bigiye gushya kugirango uze kuyifungura igifite umwimerere
• Ushobora kuyinyuza mu mavuta akanya gato noneho ukayivanga n’izindi mboga za salade
• Niyo wayishyira hamwe n’igitunguru ugasukaho umutobe w’indimu n’akunyu gacye n’urunyanya rubisi ukabirya gutyo.
• Ku mwana urengeje amezi 6 urayitogosa noneho ukayitonora ukavanamo n’imbuto ubundi ukayisyana n’ibindi byo kurya.

Uko wayitegura kose ikitemewe ni ukuyishyira mu mavuta yacamukijwe ngo uyikarange kuko uba uyangirije intungamubiri. Twongereho ko poivron ziboneka mu mabara anyuranye haba icyatsi, umutuku, orange, umuhondo, nandi ashoboka.

Ibyo kwitondera

• Si byiza kurya poivron uri gufata imiti ibuza amaraso kuvura; nka aspirin na Warfarin.
• Mu gihe uri gukoresha imiti yitwa theophylline naho poivron wareka kuyirya
• Uri gukoresha imwe mu miti y’umutima nka captopril naho si byiza kurya poivron.

Ibindi

Puwavuro ni nziza no ku bana batangiye kwiga kurya, gusa ngo kuri abo bana bagitangira kurya, ibyiza ni uko bahera kuri puwavuro y’umuhondo kuko ni yo ibamo isukari, nyuma bagakurikizaho itukura bakazaheruka iy’icyatsi.