Bahoneza – Kinyarwanda, Rwanda Welfare, Social Welfare, Rwanda People, Nutrition and Diet, Rwanda Habitat, Living in Kigali

Imineke n’ibitoki bisanzwe bidahiye bifasha umubiri mu kuwurinda indwara nyinshi

Nk’uko tubikesha urubuga rwa interineti NotreMonde.net habaho ubwoko bubiri bw’imirire y’ibikomoka ku nsina. Habaho imineke iribwa nka deseri  cyangwa ikaribwa nk’ibyo kurya bya mu gitondo “Petit dejeuner”ndetse n’ibitoki biterwa bitekwa mu ngo bikaribwa nk’ibiryo bisanzwe.

Ibyiza by’imineke ndetse n’ibitoki bitekwa

Ubusanzwe imbuto muri rusange zifite akamaro ko kurinda indwara umubiri w’umuntu. Ariko nk’uko tubikesha urubuga rwa interineti NotreMonde.net uriye  imbuto cyane akunze kutarwara indwara ya Kanseri muri rusange. Ariko ku bushakashatsi bwakorewe ku bagore bo mu Busuwisi  6100 0 bwerekanye ko umuneke ari wo mu mbuto nyinshi zageragejwe,ufite  ubushobozi ntagereranywa bwo kurinda iyi ndwara ya kanseri. Abagabo n’abagore bakaba bafite amahirwe amwe yo kutarwara iyi ndwara igihe bakunze gukoresha uru rubuto.

Ubushakashatsi kandi bwakozwe bwerekanye ko kurya ibitoki birinda cyane ibyuka na Acide nyinyi zakwangiza igifu. Ubu bushakashatsi bukaba bwarakorewe ku bantu ndetse no ku bisimba. Ubushakashatsi bwerekanye ko ibitoki bihingwa mu gihugu cya Thailande byo mu bwoko bwa “Palo na Hom” bifite ubushobozi buhambaye bwo kurinda indwara nk’izi ku mbeba. Ngo kurya ibitoki rero ku buryo bwiza,ni bumwe mu buryo bwo kwirinda indwara z’igifu.

Ubushakashatsi kandi bwakorewe muri Bangladesh,bwerekanye ko kurya ibitoki bishobora kurwanya indwara ya diyare  y’akarande“diarrhée chronique” ku bana. Mu buryo bumwe,kuvanga igitoki n’umuceri bishobora kugabanya diyare ku bana. Ikindi kandi kurya ½ cy’igitoki  kidahiye kugeza ku bitoki 3 ku munsi bishobora kugira uruhare mu kugabanya diyare yaba iy’igihe gito cyangwa iy’akarange ku mwana nk’uko urubuga rwa Internet NotreMonde.net rukomeza rubyerekana. Ibyo byose ariko bikongerwaho kujyana umwana kwa muganga bakamufasha.

Kurya ibitoki kandi n’imineke,bigabanya indwara z’umutima n’imitsi y’amaraso. Kurya ibitoki cyane,ni ukuvuga ibitoki 3 cyangwa garama 400 ku biryo bishobora kugabanya  ibyo bita “radicaux libres” bitari byiza ku mubiri,nyuma y’amasaha 2 umaze kurya. Ibi kandi binagabanya ibinure bibi ku mubiri” LDL-cholestérol” cyangwa se “Mauvais cholesterol” bikunze gutera indwara z’umutima n’imitsi.

Kurya ibitoki kitari imineke kandi birinda indwara ya Diyabete yo mu bwoko bwa 2. Ibyo bigaterwa nuko bigira” amidon”ubwoko bw’isukari” ikomeye ifite akamaro kanini mu kugabanya umubyibuho ukabije ku bawufite. Ikindi kandi iyi sukari yo mu gitoki igirira akamaro kanini uturemangingo tw’umubiri “cellures”  kuri insuline. Iyi amidon kandi iba mu gitoki kitari imineke,ituma habaho kudakorwa cyane kwa insuline mu mubiri kandi  ikarinda n’isukari nyinshi mu maraso “glycemie” “taux de sucre dans le sang” ku batarwaye Diabete yo mu bwoko bwa 2 cyangwa ku bayirwaye.

Ibyiza biba mu bitoki ndetse no mu mineke akaba ari byinshi cyane bifasha mu kurinda umubiri w’umuntu indwara zitandukanye. Akaba ari ngombwa ko abantu bagomba kubifata kugira ngo birinde,ariko nanone bakiyambaza abaganga kugira ngo bamenye neza uburyo babikoresha n’uko babikeneye.

Imboga n’ingenzi ku mubiri wa buri wese ari nayo mpamvu ari ngombwa kuzirya ngo ziwurinde indwara zinawuhe ibivumbikisho byo kuzikumira bityo umuntu akure neza

Mu Rwanda haboneka ubwoko bwinshi bw’imboga kandi zigirira akamaro umubiri w’umuntu wese wibanda mu kuzirya. Amoko y’imboga aboneka mu Rwanda ni mensi,aha dusangamo nk’imbwija, imboga za dodo, isogi, ibisusa,nyiramusagimbehe, ibihaza, inyanya, karoti, radi,cocombre, amashu, amashu y’indabo “choux Fleur”, beterave, ibitunguru,cereli,pavuro, ,imiteja n’izindi.

Imboga nyinshi zigira umwihariko wo kuryoshya igaburo nk’ibirungo ariko kandi zikanaritubura. Hejuru y’ako kamaro,haza undi mumaro w’ingenzi imboga zigirira umubiri w’umuntu cyane mu gufasha umubiri kuwuha ibivumbikisho by’ibirinda indwara nk’uko Rutaganda Theoneste,impuguke mu by’imirire yabidutangarije.Uyu mumaro ukomeye wazo utuma ndetse umuntu ukunda kuzirya adakunze guhora arwaragurika nk’uko yakomeje abidutangariza.

Mu mboga kandi habonekamo imyunyu ngugu yihariye igirira akamaro kanini umubiri kandi nta ngaruka. Zoroshya igogora,cyane inzira y’ urwungano ngogozi rwose kugeza igihe ibiribwa bigiriye umuntu akamaro. Zituma kandi umuntu yituma neza ntagire imbogamizi.

Ni byiza ko imboga zitekwa zitaranamba,iziribwa ari mbisi zikaribwa kuko aribwo ziba zifite intungamubiri nyinshi

Imboga ahanini zikize kuri vitamine C ,iyi vitamine itinya cyane ubushyuhe ari nayo mpamvu ari byiza kurya imboga zimwe na zimwe ari mbisi kugira ngo iribwe yose kandi ari umwimerere uko yakabaye. Imboga zigomba gutekwa zigifite ibara ryazo ry’icyatsi,mbese zitaranambye. Igihe zitaratekwa,zishyirwa ahantu habugenewe ku buryo zitanamba,zigakamukamo amavitamine agirira umubiri akamaro.

Imboga kandi zikize kuri Vitamine A na C, nk’uko igitabo  “guide des aliments et leurs pouvoirs curatifs” kibisobanura. Imboga zirinda indwara zikunze kwibasira abantu nk’iz’amaso,amenyo,kubura amaraso kubera kubura umunyu ngugu wa Fer,bwaki, n’ibindi. Imboga n’uburyo bwiza cyane bwatuma imiryango n’idafite amikoro ahagije irya indyo yuzuye ku igaburo ryayo dore ko ahanini zidahenda kandi usanga imiryango myinshi yazibona ariko ikivutsa ubwo butunzi butagira uko busa.

Kurya imboga ni iby’igiciro cyinshi ku mubiri w’umuntu uwariwe wese kuko zifite akamaro ntagereranywa kandi nta ngaruka zitera. Gusa zigomba guteguranwa isuku,ikitabwaho na buri wese. By’umwihariko,ababyeyi basabwa kugaburira abana babo imboga n’imbuto,ku igaburo baha abana babo, kugira ngo bakure neza kandi babone ibivumbikisho bizabafasha kwirinda indwara mu buzima bwabo no mu mikurire yabo.

Kubera agaciro ntagereranywa k’imboga n’imbuto,usanga abantu bashishikarizwa kuzihoza iruhande rwabo mu turima tw’igikoni no kuzihinga by’umwihariko. Ibyo ntibirangirire aho gusa ariko,ahubwo bakanazitegura ku meza yabo kuko ari isoko ntagereranywa y’ubuzima bwiza. Si byiza guterera imboga n’imbuto kuzijyana mu masoko gusa,ahubwo menya ko n’umuryango wawe uzikeneye. N’ahanyu kwita ku nama z’ubuzima kuko kwirinda biruta kwivuza.

Umuyobozi w’akarere ka Burera arasaba abanyaburera bose kujya mu makoperative kuko aribwo baziteza imbere bagatera intambwe igana ubukire.

Sembagare Samuel ashishikariza abo baturage ayobora abasaba kutaba nyakamwe kuko “nta mugabo umwe nta n’umutwe umwe”.

Agira ati “..ndagira ngo mwese (abanyaburera) utari muri koperative, mu ishyirahamwe uyu munsi afate icyemezo kuko nta mugabo umwe…rwose ndabashishikariza ngo nimwishyire mu mashyirahamwe”.

Akomeza abasaba gutangirira kuri bike bafite, bagira ibitekerezo byo guhanga imishinga ibyara inyungu, bisunga amabanki kugira ngo bake inguzanyo zo gushora muri iyo mishinga bityo izabazamure mu gihe kizaza.

Nibakora ibyo bazabona ko mu myaka ine itanu iri imbere bazaba bashoboye kugira icyo bimarira nk’uko umuyobozi w’akarere ka Burera abibabwira.

Sembagare ashishikariza cyane cyane abagore gufata iya mbere nabo bagakora imishinga kugira ngo ijye ibaha amafaranga yo kwikemurira ibibazo aho guhora basaba buri kintu cyose abagabo babo.

Agira ati “nta kibi nko gusabiriza. Burya umudamu ubona umugabo ngo nta sabune ihari. Umugabo ati “ngayo amafaranga”. Yataha ngo umunyu wabuze, yabyuka ngo umwana ikabutura yacitse…ibyo ntabwo biguha agaciro”.

Abagore bahora basabiriza abagabo babo bituma abo bagabo babinubira bavuga ko batazi gukora nk’uko umuyobozi w’akarere ka Burera abivuga.

Mu karere ka Burera hari amakoperative ndetse n’amashyirahamwe atandukanye arimo Koperative ikora ifu ya kawunga (COAMV) ihereye mu murenge wa Gahunga, Koperative CAEG-Umugende (Cooperative des Agri-Eleveurs de Gitare) izwi ho gukora imigina y’ibihumyo iri mu murenge wa kagogo, Koperative itubura imigano yitwa Bambousa n’izindi.

Amata mu kirahure

Amata  indyo yuzuye, bityo akaba ashobora kwifashishwa na benshi mu kuvura indwara zikomoka ku mirire mibi, cyane cyane indwara zikomoka ku kubura ibyubaka umubiri (proteins).

Mukamabano Anonciata ushinzwe imirire mu kigo nderabuzima cya Nyankenke mu karere ka Gicumbi avuga ko usanga amata abonekamo ibyubaka umubiri (proteins), amavuta (lipids) n’isukari (glucides) bikenerwa buri munsi mu mubiri.
Ati “ amata kandi yongera kubonekamo imyunyu ngugu ya kalisiyumu (Ca), sodiyumu (Na), potasiyumu (K), manyeziyumu (Mg) na Korore (Cl). Mu gihe iyi myunyu ngugu umubiri utayibonye mu mata biwusaba kuyikura mu bindi biryo bitandukanye kuko usanga ari ingenzi mu mubiri. Icyiza kandi ni uko usanga buri ntungamubiri mu mata iri ku rwego rudakabije mu bwinshi cyangwa mu buke”.

Akomeza avuga ko amata ari ikinyobwa gihindagurika bitewe n’impamvu zitandukanye cyangwa ahantu abitswe.

“Muri garama 130 zisigaye ukuyemo amazi ni ho habonekamo garama ziri hagati ya 35 na 50 z’amavuta. Ibigigaye ni ibyubaka umubiri (proteins), ibinyesukari (fats), ibitera imbaraga (lipids) n’ibindi”.

Mu Rwanda kugeza ubu amatungo akunze gukoreshwa mu gutanga amata ni inka n’ihene. Inka ni ryo tungo rinini kandi ritanga amata menshi, ariko na none aya mata akaba agira ingaruka kuri bamwe bitewe n’imiterere y’imibiri yabo.

Ikibazo kiboneka kuri bamwe banywa amata ni aho umubiri wabo uba udashobora neza kugogora aya mata y’inka, ariko bitabujije ko bashobora kunywa amata y’ihene.

Amata y’ihene ni amata adakunzwe cyane cyane muri Afurika, ariko kandi akaba ari yo meza kurusha amata y’inka. Aha bavuga ko ubwiza bw’amata y’ihene bushingiye ku kuba ashobora kunyobwa na buri wese nta ngaruka biteye mu mubiri we.

Imboga rwatsi ni bimwe mu biribwa by’ingenzi umubiri w’umuntu ukenera. Zishobora gufasha umubiri mu birebana no kuwurinda indwara zitandukanye nk’uko bivugwaho n’inzobere zitandukanye.Umushakashatsi Wiley R.C,  mu gitabo yise “Minimally Processed Refrigerated Fruits and Vegetables”  New York, mu mwaka wa 1994, muri iki gitabo Wiley agaragaza ko akenshi usanga imboga rwatsi zikoreshwa mu mirire, zigatanga umusaruro mu buryo bubiri butandukanye:

 
Imboga rwatsi zishobora kumara inzara nk’ibindi biribwa  kandi zishobora kuba umuti

Hari bamwe na bamwe bajya kwa muganga bakababwira ko bagomba kurya neza, ni ukuvuga indyo yuzuye. Usanga mu byo bategeka umuntu kurya haba higanjemo imboga n’imbuto cyangwa se ikindi gikungahaye ku byo umubiri ukeneye abaganga babashije kubona ko ubura.Mu mafunguro hari atamerera neza umubiri ndetse hakaba hari n’abantu bamwe na bamwe bategekwa kureka bimwe bakarya ibindi.

Imboga rwatsi n’imbuto usanga arizo bakunze gushishikariza abantu kurya ahanini.  Uretse kuba ziribwa zikaryohera umuntu ngo haniyongeraho kuba ari umuti w’indwara zitandukanye mu gihe ziriwe igihe cyose.

Nk’uko Wiley yabivuze,zimwe mu ndwara zibasira urwungano nyamaraso zishobora gukira hifashishijwe kurya imboga rwatsi, kuko  zikungahaye kuri za vitamine zishobora kuvura byinshi mu ndwara zibasira urwungano nyamaraso.Bigaragara kandi ko usanga akenshi indwara y’umutima n’imiyoboro yawo bikomoka ku mirire mibi, akenshi iyo hibanzwe ku kurya ibikomoka ku matungo bikungahaye kuri cholesterol, imboga zikaba ziri mu bishobora kuyirwanya buhoro buhoro muri icyo gihe, bityo umubiri ugasubirana ubuzima bwawo.

Imboga zishobora kandi kurinda zimwe mu ndwara nk’ubuhumyi, kuribwa mu nda, koroshya igogorwa n’ibindi. Ibyo bikaba biterwa n’uko zikungahaye kuri vitamine zitandukanye, ngo ni na yo mpamvu zishobora kurinda zimwe mu ndwara.Ubushakashatsi bwerekanye ko abantu bakunda kurya imboga n’imbuto badakunda kugaragaza umunaniro cyane, kandi bagahorana ubuzima buzira umuze.

Kugira akarima k’igikoni muri buri rugo ni kimwe mu bisubizo byo kutabona indyo yuzuye, uko kutihaza ku biribwa bifite intungamubiri za ngombwa ku buzima bikaba ari imvano y’indwara zitandukanye cyane cyane zikibasira abana bakiri bato. Mu gihe mu karere ka Ngororero hakivugwa ikibazo cy’abana benshi bafite indwara ziterwa n’imirire mibi, usanga bamwe mu baturage batita ku kuvugurura uturima tw’igikoni.

Zimwe mu mpamvu abo baturage batererana uturima twabo bikagera n’aho dusibangana, ngo ni akamenyero kabi benshi muribo bishyizemo ko ubuyobozi cyangwa abandi bagiraneza bazajya baza kubakorera uturima tugezweho ndetse bakanabatereramo imboga zitandukanye nkuko bikunze kugenda muri aka karere iyo hari abayobozi cyangwa itsinda runaka ryahagurukiye kurwanya imirire mibi.

Nyamara, abayobozi bavuga ko uko gukorera uturima tw’igikoni abantu cyane cyane abakene n’abafite abana bafite indwara zituruka kumirire mibi biba ari nko kubakangurira kuduhorana kugira ngo bahashye izo ndwara ariko bagatangazwa no kubona hari abasarura ibyo bahingiwe gusa byashira bakarekera aho bagategereza ko hari uzongera kubahingira, ibi bikaba ari imyitwarire mibi ku kurwanya imirire mibi nkuko Nyiraneza clothilde, umuyobozi w’akarere wungirije ushinzwe imibereho myiza y’abaturage abivuga.

Bamwe bagerageza kwita ku turima tw’igikoni no ku gihe cy’izuba

Si mu karere ka Ngororero gusa kutita ku turima tw’igikoni bigaragara kuko no mutundi turere ngo usanga abantu batita kuri utwo turima cyane cyane mu gihe cy’izuba, kandi bizwi ko aribwo ibiribwa byo mubwoko bw’imboga bitangira kuba ingume.

Nyamara ariko, abantu usanga bavuga ko akarima k’igikoni ari ingirakamaro ku muryango nyarwanda nyamara ariko bamwe ntibagakore mungo zabo, kugeza no kubayobozi b’inzego z’ibanze bigisha abaturage kugira uturima tw’igikoni ariko ugasanga nabo ntatwo bagira mu ngo zabo maze bigafatwa nk’ikinamico. Bamwe mubazi akamaro k’akarima k’igikoni bavuga ko mu mihigo y’umuryango buri wose ugashyiramo, bityo abayobozi bakaba bakwiye kujya babakurikirana nkuko nabo bakurikiranwa n’inzego zibakuriye.

Abaturage bo mu karere ka Bugesera baravuga ko kugira akarima k’igikoni ari ngombwa, kuko gafasha umuryango kugira imirire myiza no kubona imboga, bityo kakaba karabaye igisubizo cy’imirire mibi.
Ku bijyanye n’akamaro k’akarima k’igikoni, Mukamurigo Daphrose wo mu murenge wa Ntarama avuga ko ako karima ari ingobokamuryango, dore ko kaba kegereye urugo maze igihe ashakiye imboga akazibona bitamugoye.

Ati “ intego yacu ni ukurwanya imirire mibi twifashishije akarima k’igikoni, dore ko gashobora guterwaho ubwoko bw’imboga butandukanye.

Mukamurigo avuga ko ubusanzwe mu muryango hakunda kuboneka ibyo bita uburisho ari byo, ibijumba, amateke, ibitoki, imyumbati, ugasanga benshi batita ku bijyanye n’imboga, kuko usanga akenshi ziboneka ku isoko.
Aha yatanze inama avuga ko buri muturarwanda yari akwiye kugira akarima k’igikoni, kuko katagoye kandi gatabara vuba. Yongeyeho ko mu muryango we nta mafaranga akihasohoka bagura imboga, kuko bifasha mu gutera imbere kuko akoreshwa ibindi.
Ati “ nta karima k’igikoni nagiraga ariko nkaba nari mu nzira yo kugatunganya, dore ko nasanze bitagoranye kandi bikaba bidasaba n’umurima.

Avuga ko irembo riri iwe rimwe na rimwe ritanakuburwa agiye kurishyiraho uturima tw’igikoni, bityo abo mu rugo rwe bajye babona imboga zisoromwe ako kanya, dore ko ari nazo ziba zicyuzuyemo intungamubiri.
Kugira akarima k’igikoni biri mu nshingano za buri muturage ariko nanone abifashijwemo n’ubuyobozi bw’akagari.

Amashu agira akamaro kanini ku buzima

Amashu ni bumwe mu bwoko bw’imboga bukunze guhingwa mu Rwanda ndetse bunera mu duce twarwo twose nk’uko tubikesha ikigo cy’igihugu gishinzwe guteza imbere ubuhinzi bw’imboga ,imbuto n’indabyo”RHODA” ubu kikaba ari ishami rya NAEB. Mu  nkuru yacu ya mbere twabonye ibijyanye n’ubuhinzi bw’amashu,uko umuhinzi yabigenza ngo agere ku musaruro mwiza, imiterere y’umurima amashu yahingwamo, ibipimo bigomba kujya hagati y’ishu n’irindi n’ibindi ku buhinzi bw’amashu. Ubu tugiye kureba akamaro k’amashu ku buzima bw’umuntu. Amashu agira Vitamine A,C,B,E na K zikenerwa mu mubiri w’umuntu.

Akamaro k’amashu mu mirire

Amashu afite akamaro kanini mu mirire y’abantu n’amatungo. Amashu kandi akoreshwa mu mwanya  cyangwa yunganira imiti ivura indwara nk’igifu,umuvuduko munini w’amaraso ndetse n’ibibyimba bitera Kanseri kuko ngo amashu afite ubushobozi bwo gutuma ibyo bibyimba bidafata umuntu cyangwa agahagarika gukura kwabyo nk’uko tubikesha ikigo cy’igihugu gishinzwe guteza imbere ubuhinzi bw’imboga ,indabyo n’imbuto.

Gutegura indyo zirimo amashu

Amashu ashobora kuribwa ari mabisi,atetse cyangwa akozwemo umutobe.

Amashu mabisi

Amashu ariwe ari mabisi  bavuga ko ariyo meza kuko iyo atetswe umuriro ugabanura za vitamini ziyarimo n’ubushobozi bwo kuvura yifitemo. Ushaka kurya amashu mabisi arayaronga,akayunyuguza mu mazi meza yabanje guteka akabira. Iyo arangije arayakunguta kugira ngo amazi ashiremo. Hanyuma akayakata yitonze akata duto. Ashobora kuminjiraho umutobe w’indimu n’amavuta akoreshwa ku mboga mbisi.

Amashu atetse: Amashu ashobora gutekwa yonyine,atogosheje cyangwa akaranzwe mu mavuta. Amashu kandi ashobora gutekwa hamwe n’ibindi biribwa nk’ibirayi n’izindi mboga nk’imiteja,n’ibindi.

Umutobe w’amashu

ushobora gutegura umutobe w’amashu aseye hakoreshejwe icyuma cyabugenewe “blender/moulinex”. Umutobe w’amashu ushobora kuwufata wonyine cyangwa ukawuvanga n’indi mitobe nk’uw’inanasi,beterave cyangwa tungurusumu. Uwo mutobe wongerwamo agasukari cyangwa ubuki,ugakoreshwa mu rwego rwo kuvura cyangwa kunganira imiti. Ibi byose bikorwa hategurwa amashu bigomba kujyana n’isuku mu buryo bwose kugira ngo bibe binoze. N’ahanyu gutegura ibirimo intungamubiri zikekewe mu mubiri kandi zifasha ubuzima bwanyu kuzira umuze.

Avoka inshuti y’abanyantege nke ndetse n’abafite imirire mibi

Avoka ni rumwe mu mbuto zikunze kuboneka mu Rwanda ndetse rudahenze cyane ugereranije n’igiciro cy’izindi mbuto. Uru rubuto rukaba rukungahaye kuri Vitamine nyinshi zigirira cyane akamaro umubir ndetse n’uruhu rw’umuntu. Nk’uko urubuga doctissimo.fr rubyerekana avoka ibonekamo Vitamine nyinshi zirimo vitamine A, vitamine E ,Potasiyumu,Vitamine C ,ibyubaka umubiri,ikindi kandi muri avoka hakaba habonekamo Vitamine zose zo mu bwoko bwa B.

Avoka ni nziza ku ruhu

Urubuto rwa Avoka rukungahaye kuri vitamine E. Iyi vitamine , ikaba ijyanye n’iby’ubwiza ,ituma uruhu runoga ndetse ikarurinda gukanyarara n’iminkanyari.  Uretse ibyo kandi avoka igira n’imyunyu ifitiye akamaro gakomeye umubiri w’umuntu. Muri yo harimo umunyu ngugu wa Potasiyumu uhagije ku mubiri uherekejwe n’amavuta meza  cyane y’umwimerere afitiye akamaro umubiri Avoka ikaba ifite akamaro cyane ku banyantege nke n’abafite imirire mibi bitewe n’urwunge rwa Vitamine yifitemo zikenerwa cyane mu mubiri.

Hari izindi Vitamine umubiri ukenera ziganje muri avoka

Muri avoka nk’uko tubikesha ubushakashatsi bwakozwe na Doctissimo.fr harimo mg 38 za Fosifore Harimo lipide zingana na 26.4%, ibinyasukari bingana na gr 5,1%. ku ijana, Kalori zingana na 245ndetse n’ibyubaka umubiri bingana na gr 1, 7. Hiyongeraho na Vitamine zitandukanye zirimo  Viitamine A,ingana na 290%,tsiyamine ingana na 920 mg ,Vitamine C,Kalisiyumu n’izindi. Vitamine zo mu bwoko bwa B nazo zifitiye umubiri akamaro cyane zibonekamo.

Kimwe n’izindi mbuto Avoka ifite akamaro kanini cyane ku mubiri kandi ni byiza kwitabira kuyirya kuko yo ari agahebuzo. Ntitwakwibagirwa kubabwira ko imbuto kimwe n’imboga ari bimwe mu birinda indwara umubiri w’umuntu,ari nayo mpamvu kwitabira kubirya bigira akamaro gakomeye cyane ku buzima bw’ukunze ku bikora ndetse no ku muryango we. Shishikarira gutegura imbuto n’imboga ku meza yawe kuko burya kwirinda biruta kwivuza.