Epinari iri muri bimwe mu biribwa bikoreshwa nk’ imboga, ikaba ikungahaye cyane ku
ntungamubiri. Byongeye kandi ikaba inafite ibivumbikisho bingana na 22(kilocalories) mu magarama 100 zayo. Epinari, irusha poroteyine izindi mboga ku rugero rungana na 2.82%, ariko ikagira ibinyabisukari bingana na 0.8%, n’ amavuta angana na 0.35%.

Igitangaje kuri epinari:

Amagarama 100 zayo afite 2/3 bya vitamini A ikenewe n’ umubiri w’ umuntu ku munsi, akagira aside forike zikenewe zose, akagira ½ cya vitamini C ikenewe ku munsi, ¼ cya Mg (manyeziyumu) ndetse no hejuru ya ¼ y’ ubutare bukenewe ku munsi.

Ese epinari itumariye iki?

 Gufata neza imboni y’ ijisho: inzobere mu buvuzi bw’ amaso ndetse n’ amatwi zo mu bitaro bya Massachusetts, zifatanyije na Univerisite ya Havard aho ni muri leta zunze ubumwe za Amerika, zagaragaje ko abantu bageze mu kigero cy’ imyaka 55 na 80 bafite akamenyero ko kurya izi mboga za epinari, baba bakizigamye imbaraga z’ amaso mu kureba (pas de dégénération maculaire). Ibi bikaba byerekana uburyo epinari ikenewe cyane cyane mu bantu bari hejuru y’ imyaka 50.

 Kurinda kubura amaraso: epinari igira uruhare rurinini mu kurinda ukubura kw’
amaraso kuko ikize ku butare(fer) ku rugero rungana n’ amagarama 2.17 kuri garama 100 zayo. Uru rugero rukaba rurutaho gake urw’ ubutare buboneka mu nyama. Icyongeyeho kandi ni uko epinari kuba ikize kuri vitamin C, bituma ubu butare bwayo bwinjira neza mu mubiri.

 Epinari igabanya urugimbu mu mubiri: ubushakashatsi bugaragaza ko proteyine za
epinari zibuza urugimu kwinjira mu mubiri, bityo bituma umuntu uyikoresha atarwara
indwara z’ imitsi.

2  Gukuza umwana uri mu nda: Kuko ikize kuri aside forike bituma iba mu biribwa
bituma habaho gukorwa k’ ubwonko bw’ umwana uri mu nda. Bityo ikaba ikenewe ku
bagore batwite.

 Bitewe n’ uku gukungahara kuri vitamini C ndetse na vitamin A bituma epinari idufasha

mu kuvura indwara zo mu myanya ishizwe imyororokere, ndetse na kanseri cyane
cyane iyo mu muhogo.

 Epinari idufasha mu kuvura indwara zandura by’ umwihariko nk’ igituntu igihe
dukoresha umutobe wayo.

 Irakenewe ku bantu kakora siporo ndetse no ku bantu bagikura nk’ ingimbi n’
abangavu bitewe n’ uko ikize ku myunyungugu.

Uko ikoreshwa:

 Ishobora gukoreshwa ari mbisi nka salade.
 Ishobora gukarangwa mu mavuta nk’ izindi mboga zisanzwe.
 Kunywa umutobe wayo ½ k’ ikirahure mbere yo kurya nabyo birashoboka.

Aho byavuye:

Tumenye kwivura vol.3 page 53
Santé par les aliments page 37, 364

Tubifurije kugira amagara mazima!
Martha@agakiza.org