Miriwo nemichero zvinofanira kugezwa kana kudyiwa sei?

Unodya michero nemiriwo nekuzvisvuura here?

Michero nemiriwo yako zvinopepetwa kana kupepetwa here? kunwa inyaya ine nharo.

Kudya nekusvuura, kazhinji mushonga wezvipembenene Inofarira kuderedza mishonga inosara yakadai se Zvisinei, kubvisa bark kunoguma nekubviswa kwechimwe chezvikamu zvemiti yemiti.

Matehwe emichero nemiriwo ane hutano

Mapeel akazadzwa nezvinovaka muviri zvinobatsira. Kuwanda kwekudya kwazvinoita kunosiyana zvichienderana nerudzi rwemuchero kana muriwo. Nekudaro, izvo zvisina kupepetwa zvine huwandu hwakanyanya hwevhitamini, zvicherwa uye mamwe anobatsira chirimwa makomisheni zvichienzaniswa neawo akapepetwa akaenzana.

A crusty mbishi maapuroIine 332% yakawanda vhitamini K, 142% yakawanda vhitamini A, 115% yakawanda vhitamini C, 20% yakawanda calcium uye inosvika 19% yakawanda potassium.

Saizvozvo, mbatatisi yakabikwa neganda inogona kunge iine 175% yakawanda vhitamini C, 115% yakawanda potassium, 111% folate yakawanda, uye 110% yakawanda magnesium uye phosphorus pane yakasvuurwa.

Matehwe emichero nemiriwoine huwandu hwakawanda hwefiber uye antioxidants. Semuenzaniso, kusvika ku31% yehuwandu hwefiber huwandu mumuriwo inowanikwa mupeel yayo. Uyezve, mazinga e antioxidant michero peelInogona kunge yakakwira ka328 pane nyama.

Saka, kudya michero nemiriwo pasina kusvuurainowedzera kudya kwekudya.

Chikafu chine goko razvo chinoita kuti ugare wakaguta kwenguva yakareba 

Matehwe emichero nemiriwo Inoderedza nzara uye inokubatsira kuti unzwe wakaguta kwenguva yakareba.

Izvi zvinonyanya kukonzerwa nehuwandu hwayo hwefiber. Nepo huwandu chaihwo hwefiber hunosiyana, michero mitsva nemiriwo zvinogona kuva nechikamu chimwe chete muzvitatu zvefiber zvisati zvapepetwa.

Zvidzidzo zvakawanda zvinoratidza kuti fiber inoita kuti unzwe wakaguta kwenguva refu. Fiber inopa kunzwa kuzere kwekuzara nekutambanudza muviri mudumbu, kunonoka nguva yekubuda kana kukanganisa chiyero chinoburitswa mahomoni e satiety mumuviri.

Zvidzidzo zvinoratidza kuti rudzi rwefiber inozivikanwa se viscous fiber inowanikwa mumichero nemiriwo inoshanda mukuderedza kudya.

Fiber inoshandiswawo sechikafu cheutachiona hunogara muura. Kana mabhakitiriya aya achidya fiber short cheni mafuta acids kuburitsa uye kuwedzera kunzwa kwekuguta.

Kuongororwa kwe38 yezvidzidzo zve32 zvakashuma kuti vatori vechikamu vakawana kuwedzera kwekusatya mushure mekuwedzera fiber kushandiswa. Zvakare, zvidzidzo zvakati wandei zvakaona kuti kudya kwakapfuma mufiber kunoderedza nzara uye nekudaro huwandu hwemacalorie anodyiwa pazuva, izvo zvinozoita kuti uremerwe.

Nokudaro, michero nemiriwo ine makungu zvinogona kubatsira kuderedza nzara uye kunyange kubatsira kuderedza uremu.

Michero nemiriwo ine mateko zvinogona kubatsira kudzivirira zvimwe zvirwere

Michero nemiriwo inobatsira chirimwa makomisheni anogona kuderedza njodzi yezvirwere zvakawanda. antioxidants inosanganisira. Basa guru rema antioxidants kurwisa mamorekuru asina kugadzikana anozivikanwa semahara radicals.

Kana mahara radical mazinga akawandisa, anogona kukonzera oxidative kusagadzikana iyo inogona kukuvadza maseru uye inogona kuwedzera njodzi yechirwere. Vatsvagiri vanofunga kuti antioxidants inogona kuderedza njodzi yechirwere chemoyo uye mamwe marudzi egomarara.

Mamwe ma antioxidants anowanikwa mumichero nemiriwo anodzikisa njodzi yezvirwere zvetsinga seAlzheimer's.

Zvibereko nemiriwo zvakasununguka zvakakwirira mu antioxidants, uye zvakanyanya kunyura mu peel, maererano nekutsvakurudza.

Mune imwe ongororo, kutora peach peels kwakakonzera kuderedzwa kwe13-48% mune antioxidants. Mune imwe ongororo, maantioxidant mazinga aive akapetwa ka328 mumatehwe emichero nemiriwo kupfuura munyama yavo.

Nokudaro, kuti uwedzere kutora kwako kwe antioxidant kubva mumichero nemiriwo, unofanira kuzvidya nemakungu.

Matehwe emimwe michero nemuriwo haadyike.

Mimwe michero nemiriwo zvinogona kunetsa kusvuura nekupedza. Semuenzaniso, matehwe emakotapeya nema squash haadyike zvisinei nekuti adyiwa akabikwa here kana kuti mambishi.

Kudya mimwe michero nemiriwo nematehwe ayo akaita sepanapple, melon, banana, onion uye celery, hazvidyike nekuda kwekuoma-kuya-kugaya. Makungu avo anowanzo kupepetwa oraswa.

Nzira imwe, michero yecitrusIne goko rakaomarara uye rinovava. Makungu avowo kazhinji haadyike uye anoraswa.

Magoko anogona kunge aine mishonga yezvipembenene

Mishonga yezvipembenene inowanzoshandiswa kuderedza kukuvadzwa kwechirimwa uye kuwedzera goho. Kusiyana nekutenda kwechinyakare, mushonga wezvipembenene uyu unowanikwa mune zvese zvakarimwa uye zvakarimwa michero nemiriwo. Kunyange zvazvo mimwe mishonga inouraya zvipembenene ichipinda munyama yemuchero nemuriwo, yakawanda inoramba iri muganda rekunze.

Kugeza ndiyo nzira yekubvisa zvisaririra zvezvipembenene zvakanamirwa zvakasununguka pamusoro pemakwati. Asi kusvuura makwati kunoda kubvisa zvachose zvinhu zvine chepfu.

Semuenzaniso, ongororo ichangobva kuitika inoshuma kuti chikamu che41% chemishonga yezvipembenene inowanikwa mumichero inogezwa nemvura, nekusvuura kunowedzera kubviswa uku nekaviri.

Ndezvipi Zvibereko Zvinodyiwa Nematehwe Azvo?

Matehwe emimwe michero nemiriwo akachengeteka kudyiwa, asi mamwe anogona kusadya. Pazasi pane rondedzero yemichero nemiriwo inogona kudyiwa kana isina peeling:

Zvibereko Zvisina Skinless uye Miriwo isingadyike

yekotapeya

Citrus (magrapefruit, ndimu, orenji etc.)

Zvibereko zveTropical (bhanana, pineapple, papaya, mango, nezvimwewo)

hadiyo

squash yechando

Melon watermelon

nehanyanisi

Zvibereko Nemuriwo Zvinodyiwa Nematehwe Avo

maapuro

apricots

Asparagus

berry michero

makarotsi

Cherry

Cucumber

eggplant

girepisi

kiwi

howa

mapichisi

Pears

beaver

Erik

Nhanga 

Nzira yekugeza michero nemiriwo?

Usati wadya michero nemiriwo mitsva, zvakakosha kuti unyatsogeza nemvura kuti ubvise masara asingadiwi kubva pamusoro pavo.

Sei chikafu chitsva chichifanira kusukwa?

Kugeza michero mitsva nemiriwo nemazvo, paine kana pasina denda repasi rose, kunoderedza kupinda kwezvisaririra zvinokuvadza uye utachiona mumuviri.

Zvokudya zvitsva zvinobatwa nehuwandu hwevanhu zvisati zvatorwa kubva kumusika kana kumusika. Zvakanakisisa kufunga kuti haasi ruoko rwose runobata zvokudya zvitsva rwakachena.

Pamusoro pezvo, vanhu vari munharaunda imwechete nekudya vanogona kukosora nekuhotsira, saka panogona kunge paine mavhairasi kana mabhakitiriya pachikafu.

Kugeza michero mitsva nemiriwo zvakakwana usati wazvidya kunoderedza zvakanyanya zvisaririra zvingave zviripo pazviri zvisati zvapinda mufiriji.

Kusuka michero nemiriwo nemvura

Kugeza michero mitsva nemiriwo mumvura inotonhora usati wazvidya ihutsanana uye tsika yekuchengetedza chikafu.

Usati watanga kugeza zvokudya zvitsva, nyatsogeza maoko ako nesipo nemvura. Iva nechokwadi chekuti midziyo yose, singi uye nzvimbo dzauchashandisa kugeza chikafu chako zvakacheneswawo.

Tanga nekucheka chero nzvimbo dzinenge dzakapwanyika kana dzinenge dzakaora dzechikafu. Heano maitiro akajairwa anogona kushandiswa kugeza marudzi akasiyana echikafu:

Michero nemiriwo zvinogadzirwa nekambani

Zvibereko zvine matehwe akasimba semaapuro, mandimu nemaperesi, pamwe chete nemiriwo yemidzi yakadai sembatatisi, makarotsi uye turnips, inofanira kukwizwa nebhurasho rakachena, rakapfava-bristle kuti ribvise zviri nani marara.

miriwo yemashizha yakasvibirira

Cruciferous miriwo yakadai sepinashi, lettuce, chard, leeks uye Brussels inomera inofanira kubviswa kubva kunze kwepamusoro, uye yakanyura mumudziyo wemvura inotonhora uye yakashambidzwa nemvura yakachena kubva kune imwe ndiro.

Michero nemiriwo yakapfava

Strawberries, howa uye mamwe marudzi ezvokudya zvinonyanya kuparara zvinogona kucheneswa nekuyerera kwemvura uye chiedza chekuchenesa, uchishandisa zvigunwe zvako kubvisa chero zvakasara, zvakadai sejecha.

Mushure mekunyatsogeza chikafu, chiomesa nebepa rakachena kana tauro rejira. 

Semagumo;

Matehwe emichero nemiriwo akapfuma mufiber, mavhitamini, zvicherwa uye antioxidants, zvichiita kuti ive imwe yenhengo dzinovaka muviri dzechirimwa.

Michero yakawanda nemiriwo zvinogona kudyiwa nesvuura. Zvisingagone kudyiwa neganda ndezviya zvinonetsa kugaya nekuda kwekuoma kwadzo uye nekunakirwa. Sezvingabvira, zvinodikanwa kudya michero nemiriwo pasina kuzvisvuura.

Kugeza michero nemiriwo mitsva kunobatsira kuderedza utachiona hwepamusoro uye zvakasara zvinogona kukurwarisa.