Karoti na beterave ni nk’ibimenyabose mu moko y’imboga kubera uburyo zihora zitatse amabara meza, zishobora gutegurwa mu buryo butandukanye, kandi zuzuye intungamubiri. Ariko iyo bigeze mu guhitamo ihiga indi mu bijyanye n’ubuzima, ntibiba byoroshye gufata umwanzuro. Reka tuzigereranye turebe uko zihura mu gukungahara ku intungamubiri!
Intungamubiri z’ingenzi
Karoti zizwi cyane kubera ikinyabitabire kitwa beta-carotene, gihinduka vitamin A mu mubiri, kigafasha mu gutuma amaso atembera neza mu mubiri no kugira uruhu rumeze neza. Zongeraho ibindi binyabutabire nka fibre, vitamin K, na potassium. Ku rundi ruhande, beterave zuzuye folate, manganese, na nitrates bikomeza ubuzima bw’umutima. Izo nitrates zizwiho kunoza uburyo amaraso atembera, bikagabanya umuvuduko wayo ndetse bigafasha mu gukora imyitozo ngororamubiri neza. Karoti zifasha amaso kureba neza, naho beterave zigatuma amaraso atembera neza. Zombi zuzuye fibre zifasha igogora, ariko karoti zifite isukari nke ugereranyije na beterave. Iyo uzikoresheje zombi, ubona inyungu zinyuranye z’ubuzima.
Abasirikare b’umutima
Urubuga Times Nutrition rwandika inkuru ku mirire myiza rusobanura neza ko izi mboga zombi ari ingenzi mu kurinda umutima, ariko beterave zishobora kuba zaza imbere. Beterave zifite ibinyabitabire byitwa nitrates bifasha mu gutembera neza kw’amaraso no kugabanya umuvuduko w’amaraso ibi bikaba ari byiza ku buzima bw’umutima wawe. Karoti, kubera antioxidants na fibre, zigabanya cholesterol (ibizwi nk’ibinyamavuta mabi yo mu mubiri aturuka kubyo turya) kandi zikarwanya akajagari ko mu mubiri. Nubwo zombi ari ingirakamaro, niba ushaka ibihita bigira ingaruka nziza ku mikorere y’umutima, beterave zishobora guhiga karoti.
Ibiryohera kandi bifite impumuro
Karoti zizana uburyohe bworoshye kandi burimo guhekenywa neza, igihe ari mbisi, cyangwa zitetswe nk’imboga zisanzwe. Beterave, ku rundi ruhande, zifite uburyohe bukomeye bufite impumuro y’igitaka, zitanga isura nziza ku mboga mbisi (salad) cyangwa ku byokurya biteguwe mu buryo busanzwe.
Imbaraga n’umutuzo
Waba wumva unaniwe? Beterave zishobora kugufasha. Nitrates zazo zongera uburyo umwuka mwiza (oxygen) utembera mu mubiri, bigatanga imbaraga cyane cyane mu gihe cy’imyitozo ngororamubiri. Karoti, nubwo zitagira ingaruka zigaragara cyane ku mbaraga, zitanga ingufu zimara igihe kirekire kubera isukari yazo karemano na fibre, bigatuma ziba amahitamo meza yo kurya hagati mu masaha utarafatamo ifunguro.
Igogora no gusukura umubiri
Iyo bigeze ku gutuma igifu gikora neza, karoti na beterave biza ku isonga. Fibre ya karoti ituma igogora rigenda neza, naho betaine yo muri beterave igafasha ubuzima bw’umwijima no kugogora neza. Niba ushaka gusukura umubiri wawe cyangwa ukaba ushaka gusa ko igifu gikora neza, izi mboga zombi urazikeneye.
Imikoresherezwe yazo mu gikoni
Ushobora kurya karoti ari mbisi, ukazotsa se, cyangwa ukazishyira mu isupu, ku mboga mbisi (salad), cyangwa muri smoothie aho ari ho hose zirakoreshwa. Beterave zo zifite uburyo bwihariye bwo kuzikoresha. Impumuro yazo y’igitaka ikora neza mu binyobwa (imitobe), ku mboga mbisi (salad), cyangwa ku byo kurya byokeje, ariko abantu bose ntibazikunda kimwe.
Ni ikihe gihiga ikindi?
Biterwa n’ibyo ukeneye. Ushaka kureba neza cyangwa imboga zoroshye kurya? Karoti ni zo wakwifashisha. Ushaka kongera imbaraga cyangwa imikorere myiza y’umutima? Beterave ni zo zahiga izindi. Ahubwo se kuki wahitamo zimwe? Vanga zombi mu byo urya wishimire inyungu zazo zose. Umubiri wawe uzagubwa neza!
