Akamaro ka Puwalo n’uburyo wategura Salade yayo

Iryo funguro, ku bantu bane, haba hakenewe puwavuro eshatu. Imwe itukura, indi y’icyatsi n’imwe y’umuhondo. Hakenerwa kandi inyanya 6, ibiyiko 4 by’amavuta ya Olive, umunyu, “ketchup”, igitunguru n’ikijojoba cya Vinegere.

Icyo gihe Puwavuro zirafatwa zigakarangwa ku ipanu zonyine ubwazo kugeza aho zijya gusa n’ibara ry’umukara hanyuma zikarurwa zigashyirwa ahantu hagashira nibura iminota itanu. Kubera ubwo buryo budasanzwe, igishishwa cya Puwavuro cyo cyikuraho ubwacyo kuko cyitonora. Utegura iryo funguro, ibyo bishishwa abishyira ku ruhande hanyuma igice cy’imbere akagikatamo utuziga.

Ubwo aba yiyegereje inyanya, akazikata, hanyuma akazikuramo imikeke mito mito ijya kungana n’iyo yakase muri za Puwavuro. Hakurikiraho kuvanga amavuta ya Olive na Ketchup, umunyu n’igitunguru ntibihatangwe, hanyuma bigashyirwa hamwe na za puwavuro. Iyo salade ngo ni ntagereranywa. Iyo salade ngo ishobora no kunganirwa n’inyama zidashyushye mu rwego rwo kuyiherekeza mu gifu.

Puwavuro ibonekamo intungamubiri zitandukanye. Ni ikirungo gikungahaye ku mazi kuko hafi 90% ariyo ariko kikaba gifite Karoli nkeya cyane. Ni ikiribwa gikize kuri vitamini C kuko yiganje mu ibara ryayo. Ku muntu ukunze gufungura icyo kiribwa, abona 75% by’imbaraga nkenerwa muri garama 50 gusa. Ikindi kiboneka muri icyo kirungo cy’akataraboneka ni uko igihe cyose cyafashwe neza mu isarurwa kibonekamo vitamine B1 na B2.

Ubusanzwe intungamubiri ziboneka muri Puwavuro zitandukana bitewe n’ibara ryayo ndetse n’uko Puwavuro yatunganijwe yaba itetse cyangwa ari mbisi ariko muri rusange Puwavuro ikungahaye ku byubaka umibiri kuri garama 0,8 kugera kuri garama 1. Giliside kuva kuri garama 2.6 kugera kuri garama 5.8. Lipide garama 3, Fibure kuva kuri garama 1.9 kugera kuri garama 2.

Puwavuro yifitemo umunyungugu wa Sodiyumu kuva kuri garama 2 kugera kuri garama 6, Potasiyumu kuva kuri garama 153 kugera kuri garama 173, Pro – vitamini A muri 250 Ug kugera 3480 Ug, vitamini C muri miligarama 72 kugeza kuri miligarama 165. Vitamini B6 kuri miligarama 0.24 kugera kuri miligarama 0.32, vitamini B9 muri miligarama 13 kugera kuri miligarama 34. Puwavuro yifitemo ibyo bita “ Lutéine” ndetse na “Zéaxanthine” kuri 51 Ug kugera kuri 431 Ug.

Kubera ko Puwavuro ikungahaye kuri vitamine C, ifatwa nk’igihumyo kuko isahane imwe ya Puwavuro ya garama 100, ibonekamo 16 kugera kuri 26 bya Karori cyo kimwe n’ibiboneka mu bihumyo. Ibyo bikiyongeraho kubona 10% kugera kuri 20% bya vitamine B6 na B9. Tubikesha: www.passeportsante.net