Igitunguru gitukura tugikoresha kenshi nk’ikirungo, tugiye gukaranga se, no ku ifiriti cyangwa salade. Ibiryo kirimo wumva bihumura neza. Gusa igitunguru gitukura kandi ni umuti w’indwara nyinshi zo mu buhumekero.
Ese igitunguru cyaba ari umuti?
Yego nibyo kuko gikize kuri :
*. Vitamin C
*. Vitamin B6, B9
*. Calcium
*. Sodium
*. Vitamin A
Akamaro k’igitunguru ku buzima
*. Iyo uriwe n’uruyuki, gikate utsirime ahariwe, bivura kubyimbirwa no kuryaryatwa
*. Igitunguru kibamo quercetin ikaba izwiho guhangana na kanseri
*. Kukirya kibisi bifasha mu kurwanya cholesterol mbi mu mubiri. Iyi cholesterol mbi ituma umutima uteragura nabi
*. Amababi yacyo akize kuri Vitamin A. Kuyateka mu biryo bifite akamaro. Iyi vitamin izwiho kurwanya ubuhumyi, n’imikurire mibi
Ibibabi byabyo bikize kuri vitamini A
*. Kiri mu miti ivura inkorora, grippe, ndetse kinarwanya mikorobi
*. Ku bagabo kurya ibitunguru birinda kanseri ya porositate
*. Kirimo chrome ikaba izwiho kuringaniza isukari yo mu maraso
*. Vitamin B9 irimo ifasha mu gutekereza neza, gusinzira neza no kugira appetit
*. Vitamin C izwiho kongera collagen ifasha mu gutunganya umubiri n’umusatsi. Ariko ntibivuze kucyisiga, nukukirya, ibisigaye umubiri urabyimenyera
Kuvuza igitunguru bisaba kukirya uretse ku kuribwa n’uruyuki.
Salade yabyo
Kubirya ni ukubihekenya, kubitekana n’ibiryo, kubikoramo salade (aha urabikatakata ugakamuriraho indimu ugashyiramo n’akunyu gacye).
Icyitonderwa
Kuri bamwe bishobora kubatera ikirungurira cyangwa kuzana imyuka mu nda. Icyo gihe ubikoresha mu biryo gusa kuko ho ntacyo bitwara.
Ikindi aho kubishyira mu mavuta wacaniriye, ahubwo jya ubikatira hejuru yibyo kurya ugiye kubiterura ku ziko. Niho biba bifite umwimerere wabyo.
