Zviri muChinyorwa
Michero nemiriwo mitsva zviri pakati pezvokudya zvine utano. Iyo ine mavhitamini, zvicherwa uye antioxidants, izvo zvese zvakanaka kune hutano.
Kudya michero yakawanda nemiriwo kunobatsira kudzivirira kubva kune chirwere chemwoyo.
Zvokudya zvitsva zvinogona kunge zvisingawanzo kuwanikwa uye chikafu chakaomeswa nechando ndiyo imwe nzira kwavari.
Asi itsva uye yezvikafu zvakaomeswa nechando Kukosha kwekudya kunosiyana. pazasi "chikafu chakaomeswa chii", “Zvokudya zvechando zvine utano here” Mubvunzo uchapindurwa.
Kukohwa, Kugadzira uye Kutakurwa kweChikafu
Michero nemiriwo zvatinotenga zvinokohwewa nemuchina kana nemaoko.
Zvibereko Zvitsva uye Miriwo
Michero nemiriwo mitsva yakawanda inotangwa isati yaibva. Izvi kubvumira nguva kuti ikure zvizere panguva yekutakura.
Izvi zvinovapa nguva shoma yekukudziridza huwandu hwevhithamini, zvicherwa uye zvakasikwa antioxidants.
Mimwe michero nemiriwo zvinogona kutora mazuva matatu kusvika kumavhiki akati wandei mukufamba usati wasvika panzvimbo yekugovera.
Nyangwe, maapuro ve peya Zvimwe zvekudya, zvakaita sechikafu, zvinogona kuchengetwa pasi pemamiriro ezvinhu akadzora kusvika kumwedzi gumi nemiviri zvisati zvatengeswa.
Panguva yekutumira, chikafu chitsva chinowanzochengetwa mufiriji, inodzorwa mhepo uye inosangana nemakemikari kudzivirira kuparara.
Pavanosvika pamusika kana pamusika, zvinogona kutora mamwe mazuva 1-3. Inobva yachengetwa mudzimba dzevanhu kwemazuva anosvika manomwe ichidyiwa.
Frozen Frozen uye Vegetables
Michero nemiriwo yakaomeswaKazhinji dzinokohwewa pakukura kwepamusoro apo dzine hutano hwakanyanya.
Kana yakohwewa, inogezwa, yochekwa, yomiswa nechando uye yoiswa mukati memaawa mashoma.
Zvibereko zvakasvibiswa, izvi zvinonyanya kukanganisa maitiro avo. Inochengetwa ne ascorbic acid (chimiro chevhitamini C) kana nekuwedzera shuga kudzivirira kuparara.
Kazhinji hapana makemikari anowedzerwa asati atonhora.
Mamwe mavhitamini muzvokudya zvechando anorasika panguva yekugadzirisa
Kazhinji, kuomesa michero nemiriwo kunobatsira kuchengetedza hutano hwavo. asi chikafu chakaomeswa nechandoKana yachengetwa kwerinopfuura gore, zvimwe zvezvokudya zvayo zvinotanga kuipa.
Zvimwe zvinovaka muviri zvinorasika panguva yekucheneswa. Kutaura zvazviri, kurasikirwa kukuru kwezvokudya kunoitika panguva iyi.
Iyo bleaching process inoitika isati yatonhora uye inosanganisira kusiya chigadzirwa mumvura iri kufashaira kwemaminetsi mashoma.
Izvi zvinouraya mabhakitiriya anokuvadza uye zvinodzivirira kurasikirwa kwekunaka, ruvara uye maitiro. Zvakare B mavitamini uye inokonzera kurasikirwa kwezvinovaka muviri zvinonyungudika mumvura zvakaita sevhitamini C.
Chiyero chekurasikirwa kwekudya kunosiyana zvichienderana nerudzi rwechikafu uye nguva yekutsvaira. Kazhinji, kurasikirwa kunobva pa10-80%, nepo mavhareji ari kutenderera 50%.
Chidzidzo chakaratidza mvura-soluble antioxidant basa rebleach. pizikusvika 30%, sipinachiAkaona kuti yakaderedza ne50%.
Asi zvimwe zvidzidzo yezvikafu zvakaomeswa nechando inotaura kuti inogona kuchengetedza iyo antioxidant basa kunyangwe kurasikirwa kwemavhitamini anonyungudika nemvura.
Hunhu hwekudya hutsva uye hwakaomeswa chikafu chinodzikira panguva yekuchengetedza.
Nguva pfupi mushure mekunhonga, michero mitsva nemiriwo zvinotanga kurasikirwa nehunyoro uye zviri panjodzi huru yekuparara uye kuderedzwa kwekudya.
Imwe ongororo yakawana kuderera kwezvinovaka muviri mushure memazuva matatu ekutonhodza. Izvi zvinowanzoitika muzvibereko zvinyoro.
Vhitamini C mumiriwo mitsva inotanga kuderera pakarepo mushure mekukohwa uye inoramba ichiderera panguva yekuchengetedza. Semuenzaniso, peas dzakasvibirira dzinorasikirwa ne24% yevhitamini C yavo mumaawa 48-51 ekutanga mushure mekukohwa.
Antioxidant chiitiko chinodzikira mumuriwo unotonhora kana kuchengetwa pakamuri tembiricha.
Zvisinei, kunyange zvazvo vitamini C inogona kurasika nyore nyore panguva yekuchengetedza, antioxidants yakadai se carotenoids uye phenolics inogona kuwedzera.
Izvi zvichida nekuda kwekuramba kuibva uye zvinoonekwa mune mimwe michero.
Muriwo Muchando Une Utano Here?
muriwo wakaoma nechando Ndiyo imwe nzira yakakodzera kune miriwo mitsva. Izvo zvisingadhuri uye zviri nyore kugadzirira uye zvine hupenyu hurefu hwesherufu uye inogona kutengwa chero nguva yegore.
Nutritional value yemiriwo yakaomeswa nechando
Nekuti miriwo inowanzoomeswa nechando mushure mekukohwa, kazhinji inochengeta yakawanda yekudya kwayo.
Chimwe chidzidzo chakaratidza kuti blanching uye kutonhora miriwo kusvika kumwedzi miviri haina kuchinja zvakanyanya phytochemical content.
Nekudaro, ongororo dzinoratidza kuti kuomesa nechando kunogona kukanganisa hutano hwemimwe miriwo uye chikafu chakasiyana zvakasiyana.
Semuenzaniso, imwe ongororo yakawana kuti broccoli yakaomeswa nechando yaive neriboflavin nyowani. broccoli akawana kuti pizi dzakaomeswa dzakaderera muvhitamini iyi.
Uyezve, pizi dzakaomeswa nechando, makarotsi, uye sipinachi beta carotene Hapana mutsauko wakakosha wakaonekwa pakati pemazaya nechando bhinzi nespinachi.
Imwe ongororo yakawana kuti kabhichi rakaomeswa nechando, risina kubikwa rine huwandu hwakawanda hwema antioxidants pane nyowani kabheji, zvichiratidza kuti kutonhora kunogona kuwedzera antioxidant yemimwe miriwo.
Kune rimwe divi, kuchena kunogona kukonzera kudzikira kukuru kwezvinovaka muviri zvinobata kupisa, kusanganisira vhitamini C uye thiamine.
Maererano nekumwe kuongorora, vhitamini C yehuwandu hwemimwe miriwo inogona kuderera ne10-80% panguva yekupisa uye kutonhora kwechando, neavhareji kurasikirwa kwekudya kunosvika 50%.
Ramba uchifunga kuti dzimwe nzira dzekubikisa dzakadai sekubika, kubikira, uye microwaving zvinogonawo kutungamirira mukurasikirwa kwekudya, kunyangwe nemiriwo mitsva kana yemumagaba.
Additives uye preservatives
muriwo wakaoma nechandoPakusarudza i, zvinodikanwa kunyatso tarisa iyo ingredient label. yemiriwo yakaomeswa nechando Kunyange zvazvo akawanda asina zvokuwedzera uye zvinochengetedza, zvimwe zvinogona kunge zvine shuga yakawedzerwa kana munyu.
zvimwe muriwo wakaoma nechandozvinogadzirwa nemasosi akagadzirwa kana misanganiswa yekurunga inogona kuwedzera kunaka asi ichiwedzera sodium, mafuta, kana macalorie muchigadzirwa chekupedzisira. Izvi zvakanyanya kuwedzera caloric kukosha kwechikafu.
Mukuwedzera, avo vane high blood pressure muriwo wakaoma nechandoinofanira kunyatsoongorora iyo sodium yemukati ye
Zvidzidzo zvinoratidza kuti kuderedza kudya kwesodium kunogona kubatsira kuderedza huwandu hweropa, kunyanya kune avo vane high blood pressure.
Zvakanakira muriwo wakaomeswa nechando
muriwo wakaoma nechando Vanowanzo gadzirirwa nekuedza kushoma, zvichiita kuti ive inokurumidza uye yakanakira imwe nzira kune miriwo mitsva.
Kazhinji inodhura pane miriwo mitsva uye ine hupenyu hurefu hwesherufu. Uyezve, inogona kushandiswa gore rose, zvichireva kuti inogona kudyiwa chero nguva, zvisinei kuti iri mumwaka here kana kuti kwete.
Kudya muriwo wakaoma nechandoIyo inzira iri nyore yekuwedzera kutora kwako kwekudya kwakakosha, kusanganisira fiber, antioxidants, mavitamini nemaminerari.
Pamusoro pezvo, ongororo dzinoratidza kuti kuwedzera kudyiwa kwemuriwo kunoderedza njodzi yezvirwere zvakaita sehosha yemwoyo, gomarara, uye Type 2 chirwere cheshuga.
Chitsva kana Chikaomeswa: Ndechipi Chinonyanya Kuvaka?
fresh uye yezvikafu zvakaomeswa nechando Mibairo kubva kuongororo inofananidzira kudya kunosiyana zvishoma.
Izvi zvinodaro nekuti zvimwe zvidzidzo zvinoshandisa zvirimwa zvichangobva kuchekwa izvo zvinopesana nemhedzisiro yekuchengetera uye yekutumira nguva, nepo vamwe vachishandisa zvakatengwa kuchitoro. Mukuwedzera, kusiyana kwekugadzirisa uye nzira dzekuyera kunogona kukanganisa migumisiro.
Pakazara, zvisinei, humbowo hunoratidza kuti kuomesa michero nemiriwo zvinogona kuchengetedza kukosha kwavo kwekudya, yezvikafu zvakaomeswa nechando inoratidza kuti chikafu chemukati chakafanana.
Zvimwe zvezvidzidzo chikafu chakaomeswa nechandoinotaura kuti ma nutrients ari mukati
Uyezve, itsva uye chikafu chakaomeswa nechandoVitamin A, carotenoids, Vitamin E, zvicherwa uye fiber mazinga akafanana. Kazhinji ivo havabatsirwe nekucheneswa.
Zvidzidzo zvekuenzanisa mhando nyowani nemhando dzakaomeswa nechando dzakadai sepizi, bhinzi bhinzi, makarotsi, sipinachi uye broccoli zvakawana zvakafanana antioxidant chiitiko uye zvinovaka muviri.
Zvokudya zvakaomeswa zvinogona kunge zvine vhitamini C yakawanda
zvokudya zvakaomeswa nechandoZvimwe zvinovaka muviri zvinewo mazinga akakwirira. Izvi ndizvo zvakanyanya chikafu chakaoma muchando inoonekwa muzvidzidzo tichienzanisa mhando nyowani dzakachengetwa kumba kwemazuva mashoma ne
Semuyenzaniso, pizi dzakaomeswa nechando kana sipinachi zvine vhitamini C yakawanda pane pizi dzakatengwa nechitoro kana sipinachi dzinochengetwa kumba kwemazuva mashoma.
Kune mimwe michero, ice cream yakakonzera yakakwira vhitamini C yemukati kana ichienzaniswa nemhando nyowani.
Pamusoro pezvo, imwe ongororo inotaura kuti maitiro anoitwa kuomesa chikafu chitsva anogona kuwedzera kuwanikwa kwefiber nekuita kuti inyungudika.
Semagumo;
Michero nemiriwo zvaunotenga zvakananga kubva kumunda kana kukohwa kubva mubindu rako pachako ndezvemhando yepamusoro.
Nekudaro, kana uchitenga muchitoro chegirosari, chikafu chakaomeswa nechandoinogona kunge yakaenzana, kana mune dzimwe nguva inovaka muviri, kupfuura mhando nyowani.
Michero nemiriwo yakaomeswa Iyo yakakodzera imwe nzira kune nyowani sarudzo. Kuti uwane yakanakisa siyana yezvinovaka muviri, nyowani uye chikafu chakaomeswa nechandoZvakanakisisa kushandisa musanganiswa we
Zvinyorwa Zvaunofanirwa Kuverenga
