Igifenesi, urubuto rwuzuye intungamubiri utapfa gusanga ahandi

Abahanga bavuga ko igifenesi cyatangiye guhingwa guhera mu myaka irenga 3000 ishize, mu Buhinde, Bangladesh na Sri Lanka. Ndetse n’iri zina tucyita ngo ni igifenesi rikomoka ku izina Fanas ryacyo mu gihinde.

Ese igifenesi kirimo iki?

Nk'uko buri kiribwa cyose kiba gifite intungamubiri tugisangamo, iki nacyo hari ibyo tugisangamo. Uramutse ubashije gukamura umutobe wacyo ukuzura agakombe (ubwo ni nka 165g), usangamo:

Poroteyine 2.8g, Amazi 121g, Calories 157, Amasukari 38g, Ibinure byuzuye 322mg, Ibinure, bituzuye 411mg, Omega-3 130mg, Omega-6 25mg, Vitamini A 182 IU, Vitamini C 23mg, Vitamini B1 173mcg, Vitamini B2 91 mcg, Vitamini B3 1.5 mg, Vitamin B6 543 mcg

Vitamini B940 mcg, Calcium 40 mg, Ubutare (fer) 380 mcg, Magnesium 48 mg, Phosphorus 35mg,, Potassium 739 mg, Sodium 3.3 mg, Zinc 215 mcg, Umuringa 125 mcg, Manganese 71mcg, Selenium 0.99 mcg

Igifenesi kiba kirimo vitamini C bigiha ingufu zo kuba kiturinda indwara ziterwa na virusi na bagiteri. Si ibyo gusa kuko igifenesi cyongerera ingufu abasirikare b’umubiri kuko kirimo ibirinda uturemangingo ari byo lignans, isoflavones, saponins binazwiho kuturinda kanseri, igifenesi kidufasha kwirinda kanseri no gusaza imburagihe kuko kibuza uturemangingo gusaza.

Kirwanya ibisebe byo mu gifu no mu mara bitewe nuko cyifitemo ibirinda ibisebe harimo fibre. Ku bw’ibyo kukirya birinda impatwe kuko byoroshya mu nda.Kinarinda kandi amara manini kuba yarwara kanseri Kuko ari isoko nziza ya vitamini A,

Kurya igifenesi bifasha uruhu n’amaso,by’umwihariko birinda ubuhumyi no kutabona neza nijoro Isukari irimo ituma ruba urubuto rwiza mu kongera ingufu mu mubiri, bigakorwa nta cholesterol yinjiyemo.Magnesium irimo ku bwinshi ifasha umubiri kunyunyuza calcium ije mu byo kurya bityo bikarinda indwara zinyuranye z’amagufa.Igifenesi ni ingenzi mu mikorere ya thyroid. Ibi ni ukubera ko gifite muri cyo umuringa.Bityo gifasha mu ikorwa rya thyroxinn’ikoreshwa ryayo.

Kuba harimo potassium bifasha mu kurwanya indwara zinyuranye z’umutima. Muri zo twavuga umuvuduko udasanzwe no kuba imitsi yaturika Igifenesi gishobora kugeza ku biro 35 Kimwe n’izindi mbuto, kubagifite vitamin B6 bifasha mu gutuma umutima ukora neza bikagabanya homocystein mu maraso.

Ubutare buvura indwara yo kubura amaraso bukanatera amaraso gutembera neza.Igifenesi gituma uwakiriye ahorana itoto akagira n’uruhu rucyeye.Nubwo kirimo isukari ariko kirimo calorie nkeya. Gifasha rero mu kurinda ibinure mu mubiri.

Burya n’imizi yacyo iravura. Gucanira imizi yacyo mu mazi akabira nyuma ukanywa bivura indwara zinyuranye nka asima, n’izindi ndwara z’ubuhumekero. Si ibyo gusa kuko binafasha mu kurwanya impiswi, kuzimya umuriro no kuvura zimwe mu ndwara z’uruhu.

Src: www.healthline.com