Avoka ni ingenzi cyane kandi ni urubuto rwuzuye, intungamubiri ntirukunzwe na benshi gusa, ahubwo rwuzuyemo intungamubiri zishobora gufasha mu guharanira kugira ubuzima bwiza. Dore impanvu eshanu zingenzi zituma ukwiye gutekereza kwibanda kuri avoka mu mirire yawe ya buri munsi nk'uko abahanga mu buzima babitangaza.
Avoka ikungahaye ku binure bifasha umutima (monounsaturated fats), Avoka ni isoko nziza y’ibinure byuzuye, bifatwa nkibinure bifasha kugira ubuzima bwiza. Ibi binure bifasha mu kugabanya urugero rwa cholesterol mbi (LDL) no kongera urugero rwa cholesterol (HDL), bityo bikagabanya ibyago byindwara z'umutima.
Ubushakashatsi bwerekana ko kurya avoka buri gihe bishobora gufasha kugabanya umuvuduko wamaraso no gushyigikira ubuzima bwiza bw’imitsi y’umutima. Kurya avoka kenshi byafasha umuntu gukomeza kugira ubuzima bwiza n’umutima utarwaye.
Avoka ikungahaye ku ntungamubiri na Antioxydants, Avoka ntabwo iryoshye gusa ahubwo ifite n’intungamubiri z’ingenzi. Ikungahaye kuri vitamine nka K, E, C, na vitamine B, harimo na folate, ifite akamaro kanini mu gusana no kubungabunga umubiri.
Byongeye kandi, avoka irimo antioxydants nka lutein na zeaxanthin, ziteza imbere ubuzima bwiza bwamaso kandi zishobora kurinda indwara zamaso zituruka k’ubusaza nko kwangirika kwa macula. Kuba ikungahaye kuri vitamine na antioxydants, bituma avoka igomba kwiyongera cyane kuri buri funguro kugira ngo ubuzima bwiza muri rusange busigasirwe.
Gufasha gucunga ibiro (weight management), Nubwo ari calorie yuzuye, avoka ishobora gufasha muburyo bwo gucunga ibiro. Ibinure hamwe na fibre biri muri avoka byongera guhaga vuba kandi bikagabanya amahirwe yo kurya cyane.
Fibre kandi ishyigikira igogorwa kandi igafasha kugabanya urugero rwisukari iri mu maraso. Kongera avoka mumafunguro yawe bishobora koroshya uburyo bwo gucunga ibiri no gushyigikira indyo yuzuye.
Ifasha mu igogora, Avoka ni isoko nziza ya fibre yimirire, ningirakamaro mu igogora. Avoka irimo garama 10 za fibre, hafi 40%. Fibre ifasha mu kugenzura amara, kwirinda impatwe (constipation), no kugira mikorobe myiza y’umubiri. Byongeye kandi, fibre igira uruhare mu kugabanya isukari mu maraso.
Yongera ubuzima bwiza bw’uruhu, Hamwe n’ibinure, vitamine, na antioxydants, avoka ningirakamaro kuruhu rwawe. Vitamine E, izwiho kugira uruhare mu buzima bw’uruhu, irinda ingaruka za okiside.
Amavuta ya monounsaturated afasha mu kugabanya gukanyarara, ndetse no guhindagurika k’uruhu. Ubushakashatsi bwerekana kandi ko amavuta ya avoka ashobora gufasha kunoza uruhu no kurworoshya no kugabanya ibimenyetso byo gusaza.
Avoka ifite akamaro kanini mu buzima. Kuva ku gushyigikira ubuzima bw’umutima kugeza ku gufasha mu igogorwa n’ubuzima bwiza bw’uruhu. Hariho impamvu nyinshi zikomeye zo kongera uru rubuto ku mafunguro yawe.
Haba muri salade, ndetse no kuyirya bisanzwe ku mafunguro yandi. Ubutaha rero nujya gutegura amafunguro, uzibuke akamaro avoka ifite ku buzima bwawe.
Umwanditsi: KUBWIMANA Solange
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