Zvokudya Zvine Mvura - Kune Vaya Vanoda Kuderedza Uremu Zvirinyore

Zvokudya zvine mvura zvinoita kuti udzikire uremu nyore here? Uchawana mhinduro kumubvunzo uyu paunoverenga chinyorwa. 

Tinoziva kuti zvikamu zvitatu muzvina zvemuviri wedu zvinoumbwa nemvura. Ndiko kusaka zvakakosha kunwa mvura yakakwana kuti miviri yedu igare isina mvura. Nekuti mvura yekunwa inogadzirisa, inogadzirisa uye inodzivirira metabolism.

Nehurombo, kunyangwe zvichidikanwa, chikamu chakakosha chevanhu vanononoka kana kukanganwa kunwa mvura. Kana tikasanwa mvura yakakwana, muviri wedu uchawana sei mvura yainoda?

Kutaura zvazviri, hatiwani mvura inodiwa nemiviri yedu nokungonwa mvura chete. Tosangana sei ipapo? Chokwadi, zvokudya zvine mvura. Mimwe michero nemiriwo inoshanda semvura yekunwa mukuzadzisa zvinodiwa nemvura yemuviri.

Hatigoni kuwana zvose zvatinoda zvemvura zuva nezuva nemvura yokunwa. 20% yemvura inodiwa yezuva nezuva inopiwa kubva kune zvokudya zvakasimba, kunyanya michero nemiriwo.

Kubatsira kukuru kwekudya chikafu chine mvura yakawanda ndechekuti inopa mashoma macalorie uye inopa satiety. Heino mvura yakawanda chikafu chine…

Zvokudya Zvine Mvura

visi

• Mvura yemvura: 92%

visi Hune hutano hwakanyanya uye chimwe chezvokudya zvine mvura yakawanda. 1-kapu inoshumira ine inopfuura hafu yegirazi remvura. Inopawo zvakakosha zvinovaka muviri senge fiber, vhitamini C, vhitamini A uye magnesium. Iyo zvakare yakaderera zvakanyanya mumacalorie. Nekuda kwehuwandu hwayo hwemvura, watermelon ine yakaderera calorie density. Zvokudya zvine low calorie density zvinobatsira kuderedza uremu nekupa satiety.

Pamusoro pezvo, watermelon yakapfuma mune zvine simba antioxidants senge lycopene. Mushonga uyu unokwanisa kuderedza oxidative kukuvara kunokonzera chirwere chemoyo uye chirwere cheshuga.

mastrawberry

• Mvura yemvura: 91%

sitirobheri yako mvura inenge yakakwira, inenge 91% yehuremu hwayo inobva mumvura. Kudya mastrawberries nguva dzose kunoderedza kuzvimba kunokonzera chirwere chemwoyo, chirwere cheshuga, Alzheimer uye marudzi akasiyana egomarara.

nwiwa

• Mvura yemvura: 90%

Melon muchero unovaka muviri zvakanyanya uye unobatsira zvikuru. Iyo ine inenge 90% yemvura. Kushumira kumwe kunopa inopfuura hafu yekapu yemvura. Imwe kapu yevise inewo magiramu maviri efiber. Mvura uye fiber zvinoshanda pamwechete kuderedza kudya.

Mukuwedzera, cantaloupe ine vhitamini A yakawanda. Inosimbisa immune system inodzivirira pazvirwere.

mapichisi

• Mvura yemvura: 89%

mapichisiInenge 90% yehuremu hwayo imvura. Inopawo mavhitamini anokosha nemaminerari akadai sevhitamini A, vhitamini C, B mavhitaminzi uye potassium.

Kudya peach ine ganda rayo kunopa zvirwere-kurwisa antioxidants senge chlorogenic acid. Peach muchero une moyo une mvura uye fiber zvirimo uye ine macalorie mashoma.

orenji

• Mvura yemvura: 88%

orenji Hutano hunoshamisa. Orange ine inenge hafu yegirazi remvura, fiber uye zvakasiyana-siyana zvinovaka muviri. Izvi zvinovaka muviri vhitamini C uye potasium, izvo zvinowedzera kudzivirirwa uye kusimudzira hutano hwemoyo.

Oranges inopawo flavonoids inodzivirira kukuvara kwesero nekuderedza kuzvimba. Yakapfuma muzvirwere-kurwisa antioxidants. Mvura uye fiber mumaranjisi zvinobatsira kuchengetedza kudya pasi pesimba, zvichipa kunzwa kwekuzara.

Mukaka wakapfava

• Mvura yemvura: 91%

Skim mukaka unovaka muviri zvikuru. Kazhinji ine mvura. Zvisinei, inopa huwandu hwakawanda hwevhitamini nemaminerari akadai sevhitamini A, calcium, riboflavin, vhitamini B12, phosphorus uye potassium.

Cucumber

• Mvura yemvura: 95%

CucumberNdicho chimwe chezvokudya zvine mvura yakawanda. Inenge yakazara nemvura. Inopawo zvishoma zvevhitamini K, zvimwe zvinovaka muviri se potassium uye magnesium.

Kuenzaniswa nemimwe miriwo ine mvura yakawanda, makomkomere ndiyo yakaderera mumakori. Hafu-kapu (52-giramu) inoshumira ine macalorie masere chete.

retisi

• Mvura yemvura: 96%

Imwe kapu ye lettuce ine inopfuura chikamu chechina kapu yemvura, pamwe ne 1 gramu ye fiber. Inosanganawo ne5% yezuva nezuva folate inodikanwa. Folate yakakosha kumadzimai akazvitakura sezvo ichibatsira kudzivirira hurema hwekuzvara.

Pamusoro pezvo, lettuce ine mavhitamini K uye A akawanda, ayo ari maviri anosimbisa mapfupa uye anotsigira kudzivirirwa kwezvirwere. Uyezve, kusanganiswa kwemvura uye fiber mu lettuce kunoita kuti ive yakaderera-calori. A 1-cup kushumira inongova gumi macalorie.

Muto uye soups

• Mvura yemvura: 92%

Muto uye soups zvinowanzogadzirwa kubva mumvura. Nokudaro, vanonyorovesa muviri. Semuenzaniso, 1 kapu (240 gramu) yehuku yehuku inenge yakagadzirwa zvachose kubva mumvura. Izvi zvinoita kuti zvive nyore kusangana nezvinodiwa zvezuva nezuva zvemvura.

Kudya zvekudya zvine mvura zvakaita semabroths nesoup nguva dzose zvinobatsira kuderedza uremu nekuti zvine macalorie mashoma. Zvidzidzo zvakawanda zvakaratidza kuti avo vanodya muto vasati vadya chikuru vanodya mashoma macalorie.

Nhanga

• Mvura yemvura: 94%

NhangaMuriwo unovaka muviri une hutano hwakasiyana-siyana. 1 kapu yezucchini yakachekwa ine mvura inopfuura 90% uye inopa 1 gramu ye fiber. Izvi zvinoderedza kuda kudya.

Nekuda kwehuwandu hwayo hwemvura, zucchini yakanyanya kuderera mumakoriyumu nehuwandu, ine macalorie makumi maviri chete pamukombe.

Celery

• Mvura yemvura: 95%

CeleryIyo ine yakawanda yemvura uye ndeimwe yemiriwo ine huwandu hwepamusoro hwemvura pakati pezvokudya zvine mvura. 1-kapu inoshumira ine inenge hafu yegirazi remvura. Iyi mari inopa zvishoma se16 calories.

Kufanana nemimwe miriwo ine mvura yakawanda, celery inokurudzira kuonda nekuda kwehuwandu hwemvura uye yakaderera macalorie. Mukuwedzera, ine imwe fiber uye yakawanda inokosha inovaka muviri.

Yakapfuma muvhitamini K uye potassium, inodzivirira pahosha yemwoyo, mamwe marudzi egomarara, uye zvirwere zvine chokuita nemapfupa zvakadai seosteoporosis.

yoga yoga

• Mvura yemvura: 88%

Sade yoghurtine huwandu hwemvura uye chikafu. 1 kapu yeyoga yega yega ine inopfuura 75% yemvura. Inopawo mavhitaminzi akasiyana-siyana nemaminerari anosimbisa hutano hwemapfupa, senge calcium, phosphorus uye potassium.

Yogurt zvakare inopa yakakura mapuroteni. Kudya yogati nguva dzose kunoderedza kudya nekuda kwehuwandu hwemvura uye mapuroteni. Nokudaro, inopa kuora muviri.

madomasi

• Mvura yemvura: 94%

madomasiIine chimiro chinoshamisa chekudya. Rimwe domatisi riri pakati nepakati rinenge hafu yegirazi remvura. Iyo zvakare sosi yakanaka yekudzivirira-inosimudzira mavhitaminzi A uye C.

Iyo yakakwirira yemvura yematomatisi, inoderedza macalorie avo. A 149 giramu kushumira inongova 32 macalorie. Pamusoro pezvo, matomatisi ane antioxidants anodzivirira kune zvimwe zvirwere, senge fiber uye lycopene.

beaver

• Mvura yemvura: 92%

Mhiripiri muriwo unobatsira zvakanyanya kuhutano. Inodarika 90% yehuremu hwemhiripiri hunosanganisira mvura. Yakapfuma mufiber, mavhitamini uye zvicherwa senge B mavhitaminzi uye potassium. Iyo inewo carotenoid antioxidants iyo inodzikisa njodzi yeimwe cancer uye zvirwere zvemaziso. Nekuda kwehuwandu hwayo hwemvura, chili pepper yakadzikira kwazvo mumakoriyori, ine 149 magiramu e46 macalorie.

konifurawa

• Mvura yemvura: 92%

konifurawaMuriwo unovaka muviri zvikuru une mvura yakawanda. 100 magiramu eholiflower inopa zvinopfuura kota kapu yemvura uye 3 magiramu efiber. Iyo yakaderera mumakoriyori nekuda kwehuwandu hwayo hwemvura. Imwe ndiro ine macalorie makumi maviri nemashanu chete.

Mukuwedzera, cauliflower inoumbwa neanopfuura 15 akasiyana mavhitamini nemaminerari, akadai secholine, iyo isingawanikwe mune zvakawanda zvekudya. Choline chinhu chinovaka muviri chinokurudzira hutano hwehuropi.

Kabichi

• Mvura yemvura: 92%

KabichiMuriwo wecruciferous unoyemurika. Yakanyanya kuderera mumacalorie. Iyo ine yakakwira fiber yemukati uye kukosha kwekudya. Iyo zvakare yakapfuma muvhitamini C, vhitamini K, folate, uye akasiyana-siyana trace minerals anobatsira kune hutano.

Semuenzaniso, vhitamini C yayo inoderedza kuzvimba uye inoderedza njodzi yezvirwere zvisingaperi seshuga uye chirwere chemoyo. Kabichi zvakare rine glucosinolates, ayo ari antioxidants anodzivirira kune mamwe marudzi egomarara, sekenza yemapapu.

bhuratifuru

• Mvura yemvura: 88%

bhuratifuruNdicho chimwe chezvokudya zvine mvura yakawanda. Hafu yegrapefruit ine inenge hafu yegirazi remvura. Naizvozvo, muchero unobudirira mukusangana nezvinodiwa zvezuva nezuva zvemvura.

Uyezve, mazambiringa akapfuma mufiber, antioxidants, mavhitaminzi akasiyana-siyana nemaminerari akadai sevhitamini A, potassium uye folate. Iine huwandu hwakawanda hwevhitamini C, iyo inosimbisa immune system.

Cottage cheese

• Mvura yemvura: 80%

Cottage cheese chigadzirwa chemukaka chinovaka muviri chine moisturizing properties. Inenge 80% yehuremu hwekottage cheese ine mvura. Mukuwedzera, 1-kapu inoshumira ine 25 gramu yeprotein. Iyi mari inoenderana ne50% yemazuva ese mapuroteni anodiwa. Mvura yakawanda uye mapuroteni anoderedza kudya.

Kupfupikisa;

Hatizadzise zvinodiwa nemvura zvemuviri wedu nekungonwa mvura chete. Zvokudya zvine mvura yakawanda zvinobatsirawo kugutsa zvinodiwa nemvura yemuviri.

Zvokudya zvine mvura yakawanda zvinosanganisira michero nemiriwo zvakaita semavise, melon, sitirobheri, mapichisi, magrapefruit, magaka, lettuce, matomatisi, mhiripiri, uye zucchini.

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