Tose tinoziva kuti tinofanira kudya chikafu chakanaka kuti tirambe tiine hutano. Patinotaura nezvekudya zvine hutano, tinowanzo funga nezvekudya zvinodhura, zvakakurumbira zvakaita sesalmon, broccoli, nemaarumondi. Ehe, hatifaniri kungogumira pane izvi chete. Kufanana nenyeredzi idzi dzakakurumbira, kune zvimwe zvekudya zvakawanda zvakavanzika, asi zvakazara nekudya kunovaka muviri. Nhasi, tiri kutaura nezvezvikafu zvipfumbamwe zvakakosha kuwedzera pakudya kwako, asi ungasanyatsoteerera.
Ndezvipi zvekudya zvipfumbamwe zvatiri kutaura nezvazvo?
Zvakanaka, ngatitarisei zvekudya izvi chimwe nechimwe. Zvimwe zvacho zvinogona kunge zviri zvinhu zvaunowanzoona, asi ungasaziva kuti chii chaizvo. Zvimwe zvinogona kunge zviri zvitsva kwauri.
1. Koliflower
Munhu wese anoziva broccoli. Asi isu tinofunga zvakafanana nezvehama yayo, cauliflower chena here? Kufanana nebroccoli, cauliflower ine vhitamini C yakawanda uye fiber. Izvi zvinoreva kuti inogona kubatsira kusimbisa masoja emuviri wako uye kuchengetedza kugaya kwako kwakanaka.
Pane chimwe chinhu chinoshamisa kupfuura izvi. Muriwo wakaita se cauliflower ne broccoli une phytochemical yechisikigo inonzi ``(Sulforaphane)''. Muzvidzidzo zvemhuka, kemikari iyi yakawanikwa ichikonzera kenza pakutanga. Ehe, kunyangwe paine zvikonzero zvakawanda zvekenza, kudya kwedu chinhu chatinogona kudzora zviri nyore.
2. Masadhini
Kunyangwe hove iyi iri diki, yakakura kwazvo kana tichitarisa kukosha kwekudya. Masadhini inzvimbo yakanaka yemafuta e-omega-3, ayo anobatsira zvikuru pamwoyo nepfungwa dzedu. Zvakare, zvakanaka kutaura kuti chikafu chakapfuma muvhitamini B12. Vhitamini B12 iyi inokosha pakugadzira tsinga dzedu uye simba. Pamusoro pezvo, masadhini akapfumawo muvhitamini D, iyo inobatsira zvikuru mucalcium, iyo inosimbisa mapfupa edu.
3. Tempeh
Pamwe wakambonzwa nezve tofu, inogadzirwa nesoya. Asi wakambonzwa nezve tempeh here? Tempeh inogadzirwawo nesoya, asi yakaviriswa. Iinewo zvinovaka muviri zvakaita seprotein, potassium, uye calcium. Isarudzo yakanaka yekugutsa zvinodiwa nemapuroteni ako, kunyanya kune avo vasingadyi nyama kana hove.
4. Beetroot (Mabhinzi)
Mbatatisi iyi yakatsvuka inogona kutaridzika kunge yakaoma zvishoma kunze, asi kana yabikwa, inova yakapfava uye inotapira. Beetroot chikafu chikuru chine ma antioxidants . Ma antioxidants aya anobatsira kudzivirira masero emuviri wedu kubva kukenza nezvimwe zvirwere zvisingaperi.
Uyezve, muto webeetroot wakapfuma munitrates, izvo zvakaratidzwa kuti zvinoderedza BP uye zvinovandudza kuyerera kweropa kuenda kuuropi. Kana uri mutambi, kudya beetroot kunogonawo kubatsira kuvandudza mashandiro ako.
5. MaArtichokes
Kunyangwe izvi zvisiri zvakajairika munyika medu, chinhu chinogona kuonekwa muzvitoro zvikuru. Artichokes chikafu chine fiber yakawanda uye macalorie mashoma. Artichoke yese ine macalorie makumi matanhatu chete. Sezvo yakapfuma mufiber, inoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Saka, inobatsirawo kudzora kudya zvakanyanya uye kuwedzera uremu.
6. Kefir
Kefir chinwiwa chemukaka chakaviriswa. Chakafanana neyogati, asi chinwiwa chisina kusimba. Chine mamiriyoni e "mabhakitiriya akanaka" (probiotics) anobatsira mukugaya kwedu. Mabhakitiriya aya akanaka anodzivirira hutano hwedumbu redu uye anowedzera dziviriro yemuviri wedu. Kunewo tsvakurudzo iri kuitwa pamusoro pehunhu hwayo hwekudzivirira kuzvimba uye kurwisa kenza.
7. Mapurumu akaomeswa (Mapuruni)
Patinofunga nezvemapurumu akaomeswa, tinoafunga seanobvisa kuzvimba. Izvozvo ichokwadi. Asi pane zvakawanda pane izvi. Ane ma antioxidants akawanda uye fiber. Kapu yemapurumu akaomeswa ine inenge 12% ye fiber inokurudzirwa zuva nezuva. Anogona kudyiwa asina kubikwa, kuwedzerwa mumakeke nema muffin, kana kuwedzerwa kuma smoothies nema sauces.
8. Nyemba
Nyemba dzinodyiwa zvakanyanya munyika medu. Asi dzimwe nguva tinokanganwa mabhenefiti makuru enyemba kana tichienzanisa nezvinhu zvakaita sebhinzi nenyemba. Nyemba chikafu chine mapuroteni akawanda uye fiber chinogona kutsiva nyama. Dzine mafuta mashoma. Kana dzikaiswa mumasobho nestew, inzira yakanaka yekuwana zvinovaka muviri zvakawanda nemutengo wakaderera.
9. Sora regungwa
Kana usiri munhu anofarira sushi, pamwe hauna kumbobvira wadya chidimbu chegungwa mumuromo mako. Asi iyi nhengo yemhuri yealgae yakakodzera kuyedzwa. Nekuti inonwisa zvinovaka muviri kubva mugungwa, gungwa rine mavitamini nemaminerari akawanda, kunyanya calcium nesimbi. Rinewo mapuroteni akawanda uye mafuta mashoma.
| Chikafu | Hunhu hukuru hwekudya | Mabhenefiti ehutano |
|---|---|---|
| 1. Koliflower | Vhitamini C, faibha, (Sulforaphane) | Inowedzera dziviriro yemuviri uye inogona kuderedza njodzi yekubatwa nekenza. |
| 2. Masadhini | (Omega-3) , Vhitamini B12, Vhitamini D | Yakanakira mwoyo, uropi nemapfupa. |
| 3. Tempeh | Mapuroteni, potasium, calcium | Imwe nzira yakanaka yekudya panzvimbo penyama, inobatsira kukura kwemhasuru. |
| 4. Beetroot | (MaAntioxidants) , Nitrates | Inodzora BP uye inowedzera mashandiro europi. |
| 5. Artichoke | Faibha, macalorie akaderera | Inobatsira kudzora huremu uye inoita kuti munhu anzwe kuguta. |
| 6. Kefir | (Mapurobiotic) - mabhakitiriya akanaka | Inovandudza hutano hwegadziriro yekugaya chikafu. |
| 7. Mapurumu akaomeswa | Fiber, (Antioxidants) | Inobatsira kugaya chikafu uye inodzivirira masero. |
| 8. Nyemba | Mapuroteni, faibha, simbi | Soko rakanaka resimba, chinotsiva nyama zvakanaka. |
| 9. Sora regungwa | Calcium, iron, mapuroteni | Yakanakira mapfupa neropa, mapuroteni asina mafuta akawanda. |
Chinhu chakakosha ndechekuedza marudzi akasiyana ezvekudya, kwete kuomerera kune rudzi rumwe rwezvekudya. Kana ukawedzera miriwo, michero, nezviyo zvine mavara akawanda mukudya kwako, ndipo paunowana zvinovaka muviri zvakawanda.
Kana uine chirwere, chakadai sechirwere cheitsvo, kuchenjera kutaura nachiremba wako usati watanga kudya kumwe, sezvo zvimwe zvekudya zvingasakodzera vamwe varwere.
Mharidzo Yekuenda Nayo Kumba
- Usangozvidya chete "superfoods" dzakakurumbira. Kunewo zvekudya zvakawanda zvinobatsira asi zvisinganyanyi kuzivikanwa.
- Wedzera zvakasiyana-siyana pakudya kwako. Edza kuisa chimwe chezvikafu zviri munyaya ino mukudya kwako kanenge kamwe chete pasvondo.
- Kunyangwe chikafu chisingadhuri chinowanikwa zviri nyore munyika medu, senge nyemba nekoliflower, chine hutano hunoshamisa.
- Kudya kwakanaka kune hutano ndekuya kwakaringana uye kwakasiyana-siyana. Usapindwa muropa nekudya kwerudzi rumwe chete.
- Zvakakosha zvikuru kubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine chirwere chisingaperi.
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