Tose tinoda kudya michero, handiti? Tinoziva kuti yakanakira muviri. Asi kana ukaenda kusupamaketi, ungangozvibvunzawo kana uchifanira kusarudza muchero mutsva unopenya zvakanaka, kana muchero wakaomeswa nechando wakachekwa woiswa mupaketi kuti ushandiswe zviri nyore. Ndeipi yeiyi miviri yakanakira muviri? Kukosha kwekudya kwakasiyana here? Nhasi, tichapindura mibvunzo yese yauri kufunga nezvayo nezveizvi.
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Kutanga, ngationei kuti michero inokosha sei pahutano hwedu.
Kana ukawedzera michero nemiriwo mukudya kwako kwezuva nezuva, mabhenefiti kumuviri wako akakura kupfuura zvaungafunga. Zvichitaurwa zviri nyore, zvinhu izvi zvinoitika:
- Zvinobatsira kudzora BP yako.
- Inoderedza njodzi yekubatwa nezvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko.
- Inobatsira kuderedza njodzi yekubatwa negomarara remhando dzakasiyana.
- Inobatsira kuchengetedza maziso akanaka uye hutano hwekugaya chikafu.
- Inobatsira kudzora huwandu hweshuga muropa.
- Zvinobatsira kudzora uremu hwemuviri kana kuderedza uremu.
Muchero mutsva? Muchero wakaomeswa nechando? - Heino chokwadi
Vanhu vazhinji vanofunga kuti michero mitsva ndiyo yakanakisisa nguva dzose, asi chokwadi chakaoma zvishoma kupfuura izvozvo.
Funga nezvazvo, muchero unova neutano hwakanaka kubva panguva yaunotorwa kubva pamuti. Muchero wakaomeswa nechando unogadzirwa nekutorwa muchero wacho pawakaibva uye une hutano hwakanyanya wobva wauomesa nechando. Maitiro aya anochengetedza mavhitamini nemaminerari ese emuchero.
Kune rumwe rutivi, funga nezvemichero mitsva yatinotenga muchitoro. Ingangodaro inotorwa kubva kupurazi, yotakurwa, yochengetwa, uye yozosvika chete mumasherufu echitoro. Rwendo urwu runogona kutora mazuva akati wandei, dzimwe nguva mavhiki. Munguva iyi, mamwe mavhitamini ane hunhu hwemuchero (semuenzaniso vhitamini C) anotanga kudzikira zvishoma nezvishoma nekuda kwekusangana nechiedza nemhepo.
Izvi zvinoreva kuti michero mitsva yaunotenga ine hutano hwakafanana neyayakanga yakaita payakatorwa kubva pamuti. Zvisinei, michero yakachengetwa muchando yakatorwa mazuva mashoma apfuura inogona kunge iine hutano hwakanyanya kupfuura michero 'mitsva' yaingova nemazuva mashoma.
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Kunyangwe pasina musiyano mukuru panyaya yekudya, kune mabhenefiti akasiyana emhando mbiri idzi maererano nekureruka kwekushandisa, mutengo, nezvimwe zvinhu. Ngatitarisei izvi mutafura.
| Kufunga nezvako | Michero yakaomeswa nechando | Michero mitsva |
|---|---|---|
| Zviri nyore | Zviri nyore kwazvo. Yatogezwa, yakachekwa, uye yagadzirwa. Zviri nyore kwazvo kuwedzera mu smoothies ne yogurt. | Unofanira kuzvisuka, kuzvibvisa, uye kuzvicheka usati wadya. Zvinotora nguva shoma. |
| Kuchengetedza | Inogona kuchengetwa mufiriji kwemwedzi yakati wandei. Marara mashoma. | Inokurumidza kuora. Inofanira kudyiwa mukati memazuva mashoma. |
| Mutengo uye kuwanikwa | Dzimwe nguva zvinodhura zvishoma pane michero mitsva. Zvinowanikwa gore rose. | Kana ukasvika panguva iyoyo (mumwaka), mutengo wacho wakaderera. Asi kana ukabuda mumwaka (kunze kwemwaka), zvinodhura kana kuti hauzviwani zvachose. |
| Kuravira uye Magadzirirwo | Kana yanyunguduka, inonyorova zvishoma. Yakakodzera kushandiswa mu smoothies, juices, uye kubika. | Ichiri nechimiro chakasimba uye chakapfava. Zvakanaka kuidya yakadaro. |
| Kuwedzera shuga | Mamwe mapakeji anogona kunge aine shuga yakawedzerwa kana sirapu. Verenga chinyorwa chacho wosarudza ayo anoti "Hapana shuga yakawedzerwa." | Muchero wacho une shuga yechisikigo chete. Hapana shuga yakawedzerwa. |
Pane zvinhu zvatinofanira kungwarira pakudya michero here?
Kunyange zvazvo michero iri chikafu chine hutano, pane zvinhu zvishoma zvatinofanira kungwarira.
Chinhu chekutanga utachiona.Kana michero ikasacheneswa zvakanaka, pamusoro payo panogona kunge paine mabhakitiriya ane njodzi akadai seSalmonella , E. coli , uye Listeria . Izvi zvinogona kukonzera chepfu muchikafu, kusanganisira kurwadziwa mudumbu, kurutsa, uye manyoka.
Dambudziko rechipiri ishuga . Kunyangwe michero iine shuga yechisikigo, kana uine chirwere chakadai seDiabetes Mellitus, zvakakosha kubvunza chiremba wako kuti unofanira kudya michero inotapira yakawanda sei (senge mango, mabhanana, mazambiringa).
Nzira yekudzivirira zvirwere zvinokonzerwa nemichero?
Zviri nyore kwazvo. Kana ukatevera tsika shoma dziri nyore, unogona kubvisa njodzi idzi dzese.
- Geza zvakanaka: Paunongounza michero kumba, igeze zvakanaka nemvura inoyerera usati waishandisa. Ikwize zvakanaka nemaoko ako kubvisa tsvina nehutachiona pamusoro.
- Sipo haibvumidzwe: Usamboshandisa sipo, mushonga wekuuraya utachiona, kana bleach kugeza michero. Makemikari ari muzvinhu izvi anogona kunyudzwa muganda. Ingoshandisa mvura inoyerera.
- Sarudzo: Pakutenga michero muchitoro, dzivisa kutenga yakakuvara, yakachekwa, kana yakakuvara, sezvo nzvimbo idzi dzinogona kuva nehutachiona nyore nyore.
- Chengeta zvakasiyana: Sekunge mutrolley yesupamaketi, chengeta michero yakasiyana nezvinhu zvisina kubikwa zvakaita senyama, hove, nemazai mufiriji kumba.
- Kuchena: Gara uchichengeta bhodhi rako rekucheka nebanga zvakachena. Dzivisa kucheka michero pabhodhi rekucheka nyama kana hove.
- Muchero Wakachekwa: Kana ukacheka michero uye uine zvasara, zviise mumudziyo usingapindi mhepo wozvichengeta mufiriji.
- Omesa: Mushure mekukwesha muchero, omesa nejira rakachena kana jira repepa. Hunyoro hunogona kukurudzira kukura kwebhakitiriya.
Vanhu vanofanirwa kungwarira zvakanyanya
Kune mapoka evanhu vari panjodzi huru yekukuvadzwa nechikafu. Vanofanira kungwarira zvakanyanya pakuchenesa michero.
- Vanhu vane makore anopfuura 65 ekuberekwa
- Vana vadiki vari pasi pemakore mashanu
- Madzimai ane pamuviri
- Vanhu vane masoja emuviri asina simba nekuda kwezvirwere zvakaita sekenza, chirwere cheshuga, kana mimwe mishonga
Mharidzo Yekuenda Nayo Kumba
- Kukosha kwekudya kwemichero mitsva neyakaomeswa nechando kwakafanana zvikuru, saka unogona kusarudza chero mhando zvichienderana nezvaunoda uye zvaunoda.
- Muchero wakaomeswa nechando isarudzo yakanaka inochengetedza nguva, inoderedza marara, uye inowanikwa gore rese. Yakanakira zvikuru masmoothies, oats, uye yogati.
- Michero mitsva ine magadzirirwo uye kuravira kwechisikigo. Kusarudza michero inogadzirwa panguva yemwaka kuchaita kuti ive yemhando yepamusoro uye mutengo wakaderera.
- Hazvina mhosva kuti wasarudza rudzii, kuchena ndicho chinhu chinonyanya kukosha! Geza muchero wese zvakanaka nemvura inoyerera usati wadya kuti uzvidzivirire kubva kuhutachiona.
- Kana uine chirwere chakasiyana, chakadai sechirwere cheshuga, zvakakosha kutaura nachiremba wako nezvekudya michero uye huwandu hwakakodzera.
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