Dore impamvu nyamukuru ukwiye kurya Avioka nk’ifunguro ryawe rihoraho
Mu gihe isi ihanganye n’indwara zitandura nka diyabete, umuvuduko w’amaraso, indwara z’umutima n’izindi zishingiye ku mirire mibi, ubushakashatsi bugaragaza ko kurya avoka kenshi bishobora kuba igisubizo cyiza ku buzima bw’abantu. Avoka, izwi kandi ku izina rya “umwembe w’igitare,” ni urubuto rutagomba kubura ku ifunguro ry’umuntu ushishikajwe no kurinda ubuzima bwe igihe kirekire.
Iyi nkuru irasesengura akamaro ka avoka ku buzima, ishingiye ku bushakashatsi bwimbitse, inama z’abahanga mu mirire, n’ibyavuye mu bugenzuzi bw’ingaruka zayo ku buzima bw’abantu bayikoresha buri munsi.
I. Avoka ni isoko y’intungamubiri nyinshi
Avoka ni kimwe mu biribwa bifite ubukungu bwinshi bw’intungamubiri.
Ikungahaye kuri:
Vitamini nka Vitamini K, C, B5, B6, E
Potasiyumu irenze iy’imizabibu cyangwa ibinyomoro
Amavuta meza (monounsaturated fats), cyane cyane oleic acid, nk’iyo iboneka mu mavuta y’umwimerere ya elayo (olive oil)
Fibres zifasha igogora
Antioxidants zirinda selile gusaza no kwangirika
Ubushakashatsi bwakozwe na USDA National Nutrient Database bugaragaza ko avoka imwe (ifite igipimo cy’amagarama 150) ishobora gutanga hafi 20% by’intungamubiri umubiri ukeneye ku munsi.
II. Kurya Avoka bigira uruhare runini mu kurinda indwara
1. Kurinda umutima
Amavuta meza aboneka muri avoka afasha mu kugabanya cholestérol mbi (LDL) no kongera cholestérol nziza (HDL). Ibi bituma umuntu arindwa ibyago byo kurwara umutima.
Ubushakashatsi bwakozwe na Journal of the American Heart Association bwemeje ko abantu barira avoka kenshi baba bafite ibyago bike byo kurwara indwara zifata imitsi n’umutima.
2. Kugabanya umuvuduko w’amaraso
Potasiyumu irimo avoka igira uruhare mu kugabanya umuvuduko w’amaraso, ikarinda stroke n’ibindi bibazo bifata ubwonko.
3. Kurinda kanseri
Avoka ikungahaye kuri antioxidants nka lutein na zeaxanthin, zirinda selile kwangizwa n’uburozi bwaturuka mu biribwa cyangwa imyanda y’umubiri. Izi ntungamubiri zifasha mu kurinda kanseri, cyane cyane kanseri y’amara, iy’uruhu, n’iy’ibere.
4. Kugabanya ibyago byo kurwara diyabete
Avoka igira fibres nyinshi, zifasha mu kugenzura isukari yo mu maraso. Kurya avoka kenshi bigira uruhare mu gutuma isukari itazamuka cyane nyuma yo kurya, bityo bikagabanya ibyago byo kurwara diyabete yo mu bwoko bwa kabiri.
III. Avoka ifasha mu igogora no gutakaza ibiro
Fibres ziba muri avoka zifasha igogora gukora neza, bikagabanya impatwe. Ikindi kandi, kubera ko ifite intungamubiri zitatira inzara, kuyirya bifasha umuntu kumara igihe kinini atarya, bigafasha kugabanya ibiro mu buryo burambye.
Ubushakashatsi bwatangajwe mu Nutrition Journal (2013) bwagaragaje ko abantu baryaga avoka ku manywa bumvaga bameze neza kurusha abandi, kandi ntibahoraga bashaka kurya, ibyo bikabafasha kugabanya ibiro.
IV. Akamaro k’Avoka ku bwiza
Avoka ikoreshwa n’abagore n’abagabo bashaka kugira uruhu rwiza, inzara zikomeye n’umusatsi mwiza. Oleic acid n’amavuta y’umwimerere irimo bifasha mu gusiga uruhu, bikarinda uruhu gucika, kumagara cyangwa gusaza vuba. Abahanga mu bwiza barayikoresha mu masabune, amavuta, n’ibindi bikoresho byo kwisiga.
V. Uko wayirya ku buryo burambye
Kurya avoka buri munsi ntibisaba amafaranga menshi cyangwa guteka ibintu bihenze. Dore zimwe mu nzira ushobora kuyinjiza mu mafunguro ya buri munsi:
Kuyisiga ku mugati nk’isubstitute y’amavuta cyangwa amagi
Gushyira avoka mu salade n’imboga
Kuyikoramo umutobe uvanze n’amata cyangwa indimu
Kuyikoramo guacamole cyangwa kuyivanamo amavuta akoreshwa ku ruhu
VI. Inyigisho n’Impanuro z’Abahanga
Dr. Joanne Slavin, impuguke mu mirire ku kigo cya University of Minnesota, avuga ko “Kurya avoka buri munsi ni kimwe mu byemeweho n’abahanga mu mirire nk’igisubizo kirambye ku buzima bwiza. Irinda indwara, ikagufasha kuramba neza.”
FAO na WHO byashyize avoka mu biribwa by’ingenzi umuntu akwiye kujya arya kenshi kugira ngo arinde ubuzima bwe, cyane cyane mu bihugu bikiri mu nzira y’amajyambere.