Kigira amoko atandukanye: Imishaba (ibitoki bitekwa mu mavuta), Inyamunyo (kiribwa gitogosheje mu mazi ariko gishobora no gutekwa ifiriti), n’ikiribwa nk’imineke kirimo Kamaramasenge, Gros Michel, Poyo, Fiya n’ibindi byinshi bivamo n’imitobe ishobora gusemburwa igatunganywamo ibinyobwa bisembuye.

Ese wari uzi impamvu imineke iba irimo isukari nyamara wahekenya igitoki kibisi ntuyumvemo?

Burya biterwa n’uko habamo amidon/starch idapfa gushwanyaguzwa na za enzymes zo mu gifu bityo aho gukoreshwa nk’isukari mu mubiri igakora nka fibre. Iyo rero umuneke uhiye, ya amidon ni yo ihindukamo isukari wumva iryohereye mu muneke.

Si ibyo gusa kuko igitoki tugisangamo izindi ntungamubiri zinyuranye nka fibre, umunyungugu wa potasiyumu na vitamine B6. Habonekamo kandi Fosifore (phosphore), ubutare, Manyeziyumu (magnesium) na Zenke (zinc) ndetse na vitamine C.

Dore Akamaro k’igitoki ku buzima:

• Kugabanya ibiro

Bitewe n’uko mu gitoki dusangamo amidon igoye gushwanyaguzwa iri mu gifu, bituma kurya igitoki byafasha mu kugabanya ibiro kuko uwakiriye atinda gusonza nuko bigatuma umubiri we utwika ibinure byinshi.

• Kuringaniza isukari yo mu maraso

Kurya igitoki bituma umubiri urushaho kuzamura igipimo cya insuline bityo bikarinda kuba wagira isukari nyinshi ari byo bitera indwara ya diyabete. Kuba kandi harimo vitamine B6 bifasha mu kuringaniza isukari by’umwihariko ku bafite diyabete yo mu bwoko bwa 2 (iterwa n’isukari nyinshi mu maraso).

• Gufasha mu igogorwa

Mu gitoki kuba harimo fibure ndetse na amido igoye gushwanyaguza bituma kiba cyiza mu igogorwa no kurinda kugubwa nabi (gutumba) nyuma yo kurya. Gifasha kandi mu kurwanya indwara ziterwa na bagiteri zishobora gufata mu nzira y’igogorwa.

• Kurinda kanseri y’amara

Uko amidon itinda mu mara kubera kudapfa gushwanyagurika bituma za bagiteri zo mu mara nziza zikora umusemburo ziyifashishije nuko ukica bagiteri mbi zatera indwara zinyuranye zo mu mara harimo na kanseri ishobora gufata mu mara.

• Ikoreshwa ry’intungamubiri

Kurya ibitoki bifasha umubiri gukoresha no gukamura izindi ntungamubiri ziturutse mu bindi wariye. By’umwihariko bifasha umubiri gukoresha kalisiyumu n’indi myunyungugu.

• Kugabanya cholesterol mbi

Za fibres zirimo hamwe na amidon nibyo bifasha mu kugabanya igipimo cya cholesterol mbi mu maraso. Niyo mpamvu abantu bafite cholesterol iri hejuru bagirwa inama yo kurya igitoki kenshi kuko bizatuma igabanuka.

• Gukora neza k’umutima, ku muvuduko mwiza

Kuba kirwanya cholesterol mbi kandi birinda kuba imitsi yakwifunga bityo bikarinda umutima kuba watera nabi, bikanarinda indwara y’umuvuduko udasanzwe w’amaraso ukunze guturuka ku kwifunga kw’imitsi y’amaraso. Ibi kandi kibifashwamo no kuba gikungahaye kuri potasiyumu

• Igipimo cy’amaraso kiringaniye

Ibitoki bikize kuri vitamine B6 bikaba ari byo bituma biba ifunguro ryiza mu gutuma ugira insoro zitukura nyinshi bityo ukagira amaraso ahagije mu mubiri wawe.

• Imikorere myiza y’umubiri

Igitoki gifasha umubiri gukoresha ibinure ubitse bigahindukamo ingufu umubiri ukoresha. Kandi kuba harimo vitamin B6 bituma anzime (enzymes) zikora neza akazi kazo ko gushwanyaguza ibyo wariye bityo umubiri wose ugakora neza

• Gufasha impyiko

Igitoki gifasha mu kuringaniza amazi n’imyunyu mu mubiri bityo bigafasha impyiko kuko akazi kazo ka mbere ari ukuyungurura amaraso no kuringaniza amazi umubiri ukeneye. Kurya igitoki, bifasha mu kurinda indwara zinyuranye zishobora gufata impyiko harimo na kanseri y’impyiko.

• Imikorere y’ubwonko

Kuba igitoki gituma umubiri udatakaza amazi bituma kiba cyiza mu mikorere y’ubwonko. Dore ko bugizwe n’amazi ku gipimo cyo hejuru kandi kugabanyuka kwayo bikaba bibangamira imikorere myiza yabwo.

• Kurwanya impiswi

Ubwacyo cyifitiye anzime zifasha mu kurwanya impiswi kimwe n’izindi ndwara ziterwa n’ibyo kurya byanduye. Kubirya mu gihe urwaye impiswi bigufasha kuyikira vuba, gusa ntibisimbura imiti mu wahabwa na muganga.

• Kwiheba no kwigunga

Ibitoki birimo tiriputofane (tryptophan) ikaba poroteyine ihindurwamo serotonine, uyu ukaba umusemburo w’ibyishimo. Serotonine ifasha kuruhuka no kumva muri wowe utuje. Hano unabishoboye igitoki wagihekenya kuko niho ya tryptophan iba ari nyinshi kurenza mu gitetse na salade y’igitoki burya ibaho, ikaba nayo ifite akamaro.

• Kugira Uruhu rwiza

Aho kugura ibyo kwisiga bihenze gerageza guhekenya igitoki. Iyo ari kibisi kiba kirimo vitamine A, ikaba ingenzi mu gutuma ugira uruhu rucyeye kandi runoze.

• Kugira amagufwa akomeye

Igitoki kibamo kandi potasiyumu ikaba izwiho gufasha amagufa gukura neza no gukomera by’umwihariko ku bana bakiri bato no ku bageze mu zabukuru.

Ni gute kiribwa?

Ubishoboye wagihekenya ariko ubusanzwe igitoki kiribwa gitetse.
Ushobora kugiteka amaganda cyangwa impogora (kidatonoye), ukagitonora gihiye.
Ubundi buryo ni ukucyotsa, nabwo bikaba bikorwa kidatonoye ukagitonora kimaze gushya.

Ushobora kugiteka cyonyine cyamara gushya ukagikoramo umunyigi, nk’uko warika umutsima (usonga ubugari).

Kugiteka bisanzwe mu mazi ibyo twakwita gutogosa, noneho ukavangamo ibirungo ushaka byose ndetse washaka ukanakaranga.

Ushobora kandi kugiteka ifiriti, gusa twibutse ko ifiriti kubera ubushyuhe bw’amavuta ishobora kwangiza zimwe mu ntungamubiri by’umwihariko vitamine C.