Ku bijyanye n'imyanda yo mu gikoni, nta kintu na kimwe gisumba inkoko. Izi nyamaswa zirya cyane zizarya ibisigaye byose kuri firigo, ameza cyangwa aho zigurishiriza. Nashyize inkono y'ibumba ipfundikiye ku ikarita yo mu gikoni maze nshyiramo vuba ibishishwa by'imboga, ibigori ku gishishwa, umuceri udakenewe, n'ibindi bicuruzwa byo korora inkoko.
Ukurikije uburyohe bw'umuryango wanjye, ngomba kwemera ko uburyohe bw'intama zanjye burushaho kuba bwiza, nubwo haba hari ibyo kurya byose byo mu mpeshyi no mu birori. Ariko, kuba inkoko zishobora kurya ikintu icyo ari cyo cyose ntibivuze ko zigomba kurya. Ibi bintu bine bikundwa mu mpeshyi ni uburozi kandi bishobora kwica inkoko.

Salade nshya ya epinari ni ifunguro ry’ibanze mu mpeshyi kandi ishobora guhuzwa n’ibindi byose kuva ku magi yaciwe n’imbuto za walnuts zaciwe kugeza kuri jalapeños zikonje n’inkeri nziza. Nubwo ibi bintu ari byiza ku nkoko, epinari ubwayo si byiza.
Amababi ya epinari arimo aside oxalic, ihuza kalisiyumu ikayibuza kwinjira mu mubiri. Ibi bishobora guteza akaga ku nkoko zitera amagi kuko amagi aba yoroshye cyangwa nta gikonoshwa, agafatana agatera ibibazo by'amagufwa. Aside oxalic, izwi kandi nka oxalates, ishobora no gutera amabuye mu mpyiko no kunanirwa kw'impyiko.
Ese epinari ni nyinshi cyane? Ibisubizo biratandukanye kuko nta nyoni ebyiri zisa kandi ba nyir'inkoko bafite ibisobanuro bitandukanye by'ijambo "riciriritse." Abashyigikiye kugaburira inkoko epinari bavuga ko ingano nto ya epinari ari nziza ku nyoni kubera inyungu zose z'imirire izi mboga z'icyatsi kibisi zitanga… Ibiryo by'inkoko bisanzwe bitanga intungamubiri na vitamine bihagije.
Uburyo bwizewe ku mukumbi wawe ni ukudatanga epinari na gato, ahubwo ugatanga imboga mbisi zitekanye nka dandelion greens na beetroot greens, ziba nyinshi mu mpeshyi. Mu bitekerezo byanjye, ibiryo birimo uburozi ni byiza kubibika kure y’inkoko burundu!
Nkiri umwana, buri pikiniki y'umuryango yagiraga ibirayi byose bipfunyitse mu ifu ya aluminiyumu bikaranze ku makara. Kubera impamvu runaka, abahungu banjye ntibakunda ibirayi byokeje, ariko bakunda salade y'ibirayi n'ifiriti zaciwe n'intoki, ari nabyo biri mu biryo byacu byo mu mpeshyi.
Ingano y'ibirayi nakuyeho ku muryango w'abantu batandatu yagutangaza… ndetse wenda ikanihesha ubwenegihugu bw'icyubahiro bwa Idaho.

Mu gihe cyo guteka, nitonze kwegeranya impu zose z'ibirayi nkazijugunya mu myanda. Nubwo ntakunda kujugunya biomass mu myanda yo mu gace, nzi kandi ko impu z'ibirayi zikungahaye kuri alkaloid solanine, uburozi busanzwe mu dusimba tw'inyama.
Ingaruka zo kurya solanine mu nkoko zirimo impiswi, isereri, indwara y'umutima idakira, ubumuga ndetse n'urupfu. Ndetse n'inyama z'ibirayi bibisi zirimo solanine ihagije kugira ngo inkoko zawe zigire ibyago. Kubera ko inyoni zanjye ziba mu gasozi kandi kugira ngo wirinde uburozi bw'inyamaswa, ibishishwa byanjye by'ibirayi bibisi ntibijya bishyirwamo ifumbire. Ariko, ibirayi byatetse neza n'uruhu rwabyo ni byiza ku biribwa n'inkoko.
Rero ibuka ko ibirayi bitetse ari byiza, ariko ibirayi bibisi ni kimwe mu biribwa bifite uburozi bidakwiye guhabwa inkoko.
Avoka n'impeshyi birajyana. Ndibuka cyane ko natoraguye avoka zeze ku giti cya nyogokuru nkiri umwana. Jye na Marume George twicaye ku nkuta ndende zikikije ubusitani maze turya ibiryo biryoshye byo mu rugo.
Hari igihe avoka natoraguye iba itarakura neza. Marume yajugunyaga ibyo bintu mu myanda kugira ngo yishimishe. Nyogokuru yaramucyahaga rimwe na rimwe, amubwira ko dushobora gushyira imbuto zitarakura ku rukuta tukareka zigakura mu minsi mike. Isura ya marume yahindukaga nk'iy'ubukana maze agasubiza ati “Urabizi ko tutabishobora.”
Sinashoboraga kumva amagambo ye y’amayobera n’imvugo ye ikomeye kugeza ubwo namenye imyaka myinshi nyuma yaho ko na kimwe cya kabiri cya ounce y’umunyu wa avoka kidahagije kugira ngo gitere uburozi ku nyamaswa. Si inyama ya avoka gusa: uruhu, umwobo ndetse n’amababi arimo uburozi bushobora gutera ibibazo byo guhumeka, gupfa kw’imitsi y’umutima (myocardial necrosis) ndetse n’urupfu mu masaha make nyuma yo kurya.
Nkunda kongeramo avoka muri salade na tacos zo mu mpeshyi, ariko ibisigaye, uruhu, ibinogo n'amababi ubijugunye mu myanda. Ku bijyanye n'ibiribwa bihumanya inkoko, iki ni kimwe mu by'ingenzi cyane!
Amapera, nectarine na sheri bikura cyane mu mpeshyi. Jye n'umugabo wanjye Jae dukunda kujya ku isoko ry'abahinzi bo mu gace kacu kugura izi mbuto nshya zo mu mpeshyi dukoresha nk'inyongera mu kurya ibiryo biryoshye, deseri, n'amafunguro yoroshye kandi afite intungamubiri.
Inyoni zacu nazo zikunda iyi mbuto nshya, kandi iyo ishyaka ryacu ritugejeje ku kugura imbuto nyinshi kuruta izo turya, tuzisangira n'inkoko zacu… ariko ntituzigabanye mbere yo gukuramo ibyobo.
Ubwoko bwose bwa Prunus, harimo sheri, amande, apricot, sheri, nectarine na peaches, bukubiyemo ingano nyinshi ya amygdaline. Iyo amygdaline igogorwa, ihinduka uburozi bwa cyanide. Inkoko zirozwe na cyanide zipfa mu minota 15 kugeza kuri 30 nyuma yo kurya uburozi, ibi bikabuza uturemangingo kwakira no gukoresha ogisijeni, bigatera kwangirika burundu kw'uturemangingo no gupfa.
Sangiza imbuto zawe zo mu mpeshyi n'umukumbi wawe, igihe cyose uzongera kuzishyira mu mwanya wazo mbere na mbere: zijugunye mu myanda neza.

Niba wifuza ibindi bisobanuro, nyamuneka unyoherereze ubutumwa kuri imeri.
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