Niba akabati kawe cyangwa ipantaro ubitsemo ibintu byiza nkumuceri wijimye, quinoa, na oats, nibyiza! Ariko niba utarigeze ugerageza umuceri, ingano itazwi cyane yagiye yitabwaho cyane kubera imirire n’ibidukikije, ubu birashobora kuba igihe cyiza cyo kunyaga bamwe ku isoko ryanyu cyangwa kumurongo hanyuma ukabigerageza.

Izi ntungamubiri ibinyampeke byagaragaye ko bitanga umurongo wibyiza byubuzima, harimo no kugenzura neza isukari mu maraso na cholesterol kandi yariyongereye antioxydeant ibikorwa. Soma kugirango umenye uburyo umuceri ushobora kugufasha kuzamura ubuzima bwawe, uburyo wabishyira mumirire yawe, nicyo wamenya kuburyo bwiza kandi bwizewe bwo kubona inyungu nyinshi muriyi ngano za kera.

Ijambo "umuceri" ntabwo ryerekeza ku bwoko bumwe bw'ingano ahubwo ni ubwoko butandukanye bw'ibyatsi bihingwa ku mbuto ziribwa nk'uko bivugwa Britannica. Mugihe umuceri ushobora kuba utazwi cyane nkizindi ngano, wabayeho kuva kera cyane. Ibi biryo birimo ibinyamisogwe ni kimwe mu binyampeke byahinzwe kera cyane ku isi, kandi byabonetse ahantu ha kera mu bihe bya kera muri Aziya no muri Afurika birengeje imyaka 7.500, nk'uko Oldways Whole Grains Council, itsinda ridaharanira inyungu rikora kugirango bongere ubumenyi bwabaguzi no gukoresha ibinyampeke byose kugirango ubuzima bwiza.

Xiaomi 2.5kg

Muri iki gihe, umuceri ni ikintu cy'ingenzi mu biribwa gakondo ku isi, harimo ibintu byose uhereye kuri porojeri, imigati irambuye kugeza ibinyobwa bisembuye. Kandi kubera ko idafite gluten, ifu yumuceri nayo ikoreshwa mugukora ibicuruzwa bidafite gluten. Ikoreshwa kandi cyane nk'ibiryo by'amatungo yororerwa cyangwa nk'inyoni zo mu nyoni, nk'uko Oldways ibivuga.

Kubera ko urusyo rukomeye, rutita cyane ku bihingwa bikura vuba (mu gice cya kabiri cyigihe bisaba ko ingano n'umuceri bikura) kandi bishobora gutera imbere mu butaka butameze neza, ikirere cyumutse, n'ibihe by'amapfa, byatsinzwe nka a umutungo w'agaciro ushobora kurwanya inzara n'imirire mibi mu bice by'isi bibasiwe n’imihindagurikire y’ikirere n’umutungo kamere muto, kuri Oldways.

Mu 2023 ,. Ishami rishinzwe ibiribwa n’ubuhinzi (FAO) y'Umuryango w'Abibumbye yise uwo mwaka “Umwaka Mpuzamahanga wa Millets” mu rwego rwo kwerekana akamaro k'ibihingwa mu gutanga ibiribwa ku isi.

Noneho birumvikana ko hari inyungu nyinshi zubuzima zajyanye no kurya umuceri. Agira ati: "Ni ingano zose, ku buryo ifite karubone nyinshi hamwe na fibre nyinshi, kandi ni isoko nziza ya poroteyine". John “Wesley” McWhorter, DrPH, RDN, umuvugizi w’igihugu mu Ishuri Rikuru ry’Imirire n’Imirire, umuyobozi w’ubuvuzi bw’ubuzima bwa Suvida, n’umutetsi wabigize umwuga.

Ubushakashatsi yerekana ko umuceri ushobora kugira uruhare mukugenzura imikorere y amara, kugenzura isukari yamaraso na cholesterol, no kubungabunga ubuzima bwinda. Kwiga berekanye kandi ko umuceri urimo antioxydants nyinshi, itaba imbaraga zintungamubiri gusa ahubwo ni ibiryo bishobora kugabanya ibyago bya kanseri kubantu.