Abenshi mu babyiruka cyangwa se n’abari mu kigero kisumbuyeho, bakuze bakunda kumva ba Se cyangwa n’abandi bagabo bavuga ko batanywa igikoma kuko ari icy’abana n’abagore nyamara ntibamenye ko hari intungamubiri barimo birengagiza.
Muri rusange, ababyeyi bonsa bashishikarizwa kunywa igikoma kuko hari intungamubiri abana bonsa bungukiramo ariko bitavuze ko no ku bagabo hari izo basangamo z’ingirakamaro.
Twibanze ku gikoma cy’amasaka, gikungahaye ku ntungamubiri nyinshi ziboneka mu masaka ,bituma kigirira akamaro gakomeye umuntu ukinywa ,aho abona izi ntungamubiri zose ,abantu benshi bacyita akabyeyi bitewe nuko gituma umubyeyi abona amashereka ahagije mu gihe yakinyoye.
Mu masaka dusanga intungamubiri zitandukanye zirimo ibitera imbaraga byo mu bwoko bw’amasukari ,intungamubiri za poroteyine zubaka umubiri zikanafasha umubiri gusana ibyangiritse ndetse kandi mu masaka habonekamo ibyitwa fibre bituma igogora ry’ibyo turya rigenda neza .
Mu masaka kandi dusangamo ubutare bwa fer ,amavitamini atandukanye arimo vitamini zo mu bwoko bwa B ,n’imynyungugu nka potasiyumu ,fosifore ,manganeze na manyeziyumu. Mu masaka nanone kandi habonekamo ibinyabutabire byitwa phenols bishyirwa mu cyiciro kibirinda umubiri indwara bikanawusukura.
Akamaro k’igikoma ku mubiri w’umuntu harimo
1.Kugabanya ibyago byo kwibasirwa na kanseri
Kubera bya binyabutabire byo mu bwoko bwa antioxidant dusanga mu masaka , bituma agira uruhare mu kugabanya ibyago byo kwibasirwa na kanseri ,cyane cyane kanseri y’amabere .
Ikinyabutabire kivugwa cyane ni icyitwa tannins ninacyo gituma amasaka agira ririya bara ryayo ariko ubushakashatsi bugaragaza ko kigira uruhare runini mu kugabanya ibyago byo kuba twafatwa na kanseri.
Hari n’ikindi kinyabutabire dusanga mu masaka cya deoxyanthocyanidins ,nacyo kigira uruhare mu kwica uturemangingo dushobora kubyara kanseri.
2.Kugabanya ibiro
Burya abantu bafite umubyibuho ukabije ,igikoma cy’amasaka gishobora kubafasha kubishyira ku murongo aho gikungahaye kuri fibre zituma umuntu ahaga vuba bityo ingano y’ibyo akonsoma ikagabanuka .
Mu masaka kandi burya ibinyamasukari bizwi nka starch bibonekamo ,ntibyorohera umubiri kubisya no kubitunganya ngo bibe byaba isoko y’imbaraga bityo bigatuma umuntu ahaga vuba kandi atariye ibiryo byinshi.
3.Ma gluten ibonekamo
ikinyabutabire cya gluten ,hari abantu gitera ibibazo cyane cyane nk’abantu bafite uburwayi bwa celiac disease ,bityo amasaka kuribo n’igikoma cyayo ni amahitamo meza kurusha andi mafu.
Gluten niyo ituma ifu runaka igira ubushobozi bwo gukweduka nk’iyo yavanzwe n’amazi ,urugero nk’ingano cyangwa ubugari ,burya rero amasaka nta gluten agira .
4.Gukomeza amagufa
Kubera ibinyabutabire n’imyunyungugu dusanga mu masaka ,bituma kunywa igikoma cyayo bikomeza amagufa yawe ,biturutse ku munyu ngugu wa karisiyumu.
Umuntu unywa igikoma agira amagufa akomeye adapfa kuvunika byoroshye kandi binagabanya ibyago byo kwibasirwa n’indwara ya osteoporosis ukiri muto.
Nanone manyeziyumu dusanga mu masaka ifasha umubiri kwakira no kwinjiza ku bwinshi umunyungugu wa karisiyumu ari nawo dukesha gukomera kw’amagufa.
5.Kongera amashereka
ku babyeyi bakimara kubyara ,kunywa igikoma cy’amasaka bifasha umubiri wabo kubona amashereka vuba yo kugaburira umwana wabo n’ubwo bwose ubushakashatsi butaremeza neza niba igikoma cy’amasaka gituma amashereka aba menshi ariko ubuhamya bw’ababyeyi bwo ni bwinshi bubyemeza.
6.Kunoza igogora ry’ibyo turya
Nk’uko twabibonye ,mu masaka dusangamo ibyitwa fibre bituma agira uruhare runini mu kunoza igogora ry’ibyo turya .Muri rusange fibre zituma amara akora neza kandi zikanatuvura indwara y’impatwe izwi nka constipation.
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