Igihaza ni kimwe mu biribwa bifite intungamubiri nyinshi ariko usanga abantu benshi batazi akamaro ka cyo ku buzima. Ni imboga zo mu muryango w’ibimera bya Cucurbitaceae, kandi zitekwa mu buryo butandukanye. Hari ababikoramo potage, abandi bakabiteka nk’imboga zikaribwa zivanze n’ibishyimbo cyangwa ibindi biribwa. Hari kandi abakoresha n’imbuto z’igihaza (inzuzi), na zo zikungahaye ku ntungamubiri.
Abahanga mu mirire bagaragaza ko igihaza kirimo intungamubiri zifasha umubiri gukora neza, zirimo vitamine zitandukanye, fibre, potasiyumu n’ibinyabutabire birinda uturemangingo tw’umubiri kwangirika (antioxydants).
Agace k’igihaza gafite garama 80 kaba karimo hafi garama 0.5 za poroteyine, garama 0.2 z’ibinure, garama 1.5 z’ibinyasukari by’ingenzi (carbohydrates), garama 1.2 za fibre, miligarama 67 za potasiyumu, miligarama 764 za beta-carotene, miligarama 6 za vitamine C ndetse kakaba gatanga ingufu zingana na kilokalori 10 gusa. Ibi bituma igihaza kiba kimwe mu biribwa bifasha kugumana ibiro bizima kuko gifite calories nke.
Gifasha kugira uruhu rwiza kandi rukomeye
Kimwe mu byiza by’igihaza ni uko gikungahaye kuri vitamine C, E na beta-carotene, byose bifasha uruhu kugumana ubuzima bwiza. Vitamine C ifasha umubiri gukora collagen, poroteyine ituma uruhu rukomera, rukorohera kandi rugakira vuba iyo rwakomerekejwe.
Vitamine E na yo irinda uturemangingo tw’uruhu kwangizwa n’imirasire y’izuba ndetse n’ibindi bitera gusaza k’uruhu imburagihe. Beta-carotene ihindurwamo vitamine A mu mubiri, ikanafasha kurinda uruhu kwangizwa n’imirasire ya UV ishobora guteza kanseri y’uruhu.
Giteza imbere ubuzima bw’amaso
Igihaza ni isoko rikomeye rya vitamine A, ikenewe cyane kugira ngo amaso akore neza. Kubura iyi vitamine bishobora gutuma umuntu atabona neza cyane cyane nijoro.
Kirimo kandi lutein na zeaxanthin, intungamubiri zizwiho kurinda amaso indwara ziterwa n’izabukuru zirimo cataract ndetse no kugabanya ibyago byo kwangirika kw’ijisho.
Cyongera ubudahangarwa bw’umubiri
Kubera vitamine A na vitamine C zikirimo, igihaza gifasha umubiri kwirinda indwara. Vitamine A ifasha ubudahangarwa bw’umubiri gukora neza, mu gihe vitamine C yongera ubushobozi bw’uturemangingo twera tw’amaraso mu kurwanya virusi n’udukoko dutera indwara.
Ni yo mpamvu kurya imboga n’imbuto zirimo ibara ry’umuhondo cyangwa oranje, nk’igihaza, bifatwa nk’imwe mu nzira zo kugira ubuzima bwiza.
Gishobora kugabanya ibyago byo kurwara indwara zidakira
Ubushakashatsi butandukanye bwerekanye ko abantu barya imboga n’imbuto zikungahaye kuri carotenoids bagira ibyago bike byo kurwara indwara zizwi nka Metabolic Syndrome, zirimo diyabete yo mu bwoko bwa kabiri, umubyibuho ukabije, umuvuduko ukabije w’amaraso ndetse n’indwara z’umutima.
Fibre iboneka mu gihaza na yo ifasha igogorwa ry’ibiryo, igatuma isukari yo mu maraso itazamuka vuba kandi ikagabanya cholesterol mbi ishobora gutera indwara z’umutima.
Gishobora gufasha mu kugabanya ibyago bya kanseri zimwe na zimwe
Nubwo nta kiribwa gishobora gukumira kanseri ku rugero rwa 100%, inzobere zigaragaza ko indyo ikungahaye ku mboga n’imbuto igabanya ibyago byo kurwara zimwe muri zo.
Beta-carotene, vitamine A n’izindi antioxydants ziboneka mu gihaza zifasha kurinda uturemangingo tw’umubiri kwangirika, ibintu bishobora kugabanya ibyago byo kurwara kanseri zirimo iy’ibere, iy’ibihaha n’iy’uruhererekane rw’igifu.
Imbuto z’igihaza (inzuzi) na zo zifite akamaro
Si igihimba cy’igihaza cyonyine gifitiye umubiri akamaro. Imbuto za cyo zikungahaye ku butare (iron), magnesium, zinc n’amavuta meza afasha umutima gukora neza. Zifasha kandi mu gukomeza amagufwa, kunoza imikorere y’ubwonko no guteza imbere ubuzima bw’abagabo kuko zifasha imikorere myiza ya prostate.
Ni ibiribwa bikwiye kujya ku meza kenshi
Abahanga mu buzima bagira inama yo kurya imboga n’imbuto zitandukanye buri munsi, kandi igihaza kiri mu bifite akamaro kanini. Kuba gifite calories nke, fibre nyinshi n’intungamubiri nyinshi bituma gikwiriye abantu b’ingeri zose, harimo abana, abakuze n’abasaza.
Nubwo gifite akamaro kenshi, ntigisimbura indyo yuzuye cyangwa inama z’abaganga ku bantu bafite uburwayi bwihariye. Guhuza igihaza n’ibindi biribwa bikungahaye ku ntungamubiri no kubaho ubuzima buzira umuze ni byo bitanga umusaruro mwiza mu kubungabunga ubuzima.
Ibitekerezo