Dzvuku, pepuru, girini, yero, pingi, chena - chikafu chakanaka chine mavara

Yaiva mangwanani eChipiri anofadza, zuva raipenya. Kunhuhwirira kwetii inopisa yaibikwa mangwanani kwakazadza mukamuri rangu rekiriniki, zvichindipa kunzwa kwakasununguka. Pandakatarira runyorwa rwevarwere vanouya zuva nezuva, ndakaona zita raNimali. Nimali imukadzi wepamba anogara achifarira hutano nekudya kwemhuri yake uye anowanzouya kwandiri kuti andipe mazano.

Nimali akapinda mukiriniki achinyemwerera nguva dzose, asi maziso ake airatidza kunetseka zvishoma. Akagara pachigaro pamberi pangu, bhuku rake diki riri muruoko rwake.

"Mangwanani, Chiremba Priya," akadaro zvishoma nezvishoma. "Ndiri kuedza nepandinogona napo kupa mhuri yedu chikafu chinovaka muviri mazuva ano. Asi hazvisi nyore, Chiremba. Vana vanofunga kuti marudzi ese ezvekudya anofinha. Ndanetawo nekubika chinhu chimwe chete zuva nezuva."

Ndakanyemwerera ndikamunyaradza ndikati, "Nimali, iri idambudziko rinosangana nevabereki vazhinji, kwete iwe chete. Asi kudya zvine hutano hazvirevi chikafu chinofinha. Tinogona kugadzira ndiro dzine mavara, dzinonaka, uye dzinoyevedza tokurudzira vana kuti vadzidye. Nhasi, tichataura nezvekugadzira chikafu chemuraraungu (Idya Muraraungu) chakazara nemavara emuraraungu."

Sei kudya zvine hutano kuchikosha kwatiri?

Kudya chikafu chine hutano hakusi kungodzivirira zvirwere chete. Kunopa miviri yedu simba chairo rainoda zuva nezuva. Kudya kwakakodzera kunowedzera simba redu, kujekesa pfungwa dzedu, uye hutano hwepfungwa mukati mezuva.

"Nimali, yeuka. Kudya kwakanaka hakusi kwekuzvinyima chikafu nekuzvirambidza kudya. Kungosarudza chikafu chinonaka uye chine hutano chinokodzera miviri yedu," ndakatsanangura.

Zvikamu zvishanu zvemichero nemiriwo pazuva (zvishanu pazuva)

Sangano reWorld Health Organization (WHO) pamwe nenyanzvi dzezvekurapa vanokurudzira kuti tidye michero nemiriwo kashanu (inenge magiramu mazana mana) zuva rega rega kuti tive nehupenyu hwakanaka.

Maziso aNimali akavhurika nekushamisika ndokubvunza. "Kashanu? Izvozvo zvinoita sekunge zvakanyanya, handiti, Chiremba?"

"Zvingaita sezvakadaro pakutanga, asi zviri nyore chaizvo kana tikazvironga," ndakadaro. Fiber, mavhitamini, uye antioxidants zviri mumichero nemiriwo zvinobatsira kuparadza ma free radicals mumuviri anokonzera zvirwere zvisingaperi.

Heano mamwe maitiro ari nyore ekuzadza zvikamu zvishanu zvezuva nezuva:

• Chidimbu chemuchero wekudya kwemangwanani: Wedzera bhanana, papaya, kana gwaava pakudya kwako kwemangwanani.
• Zvekudya Zvinovaka Muviri: Pane kunwa zvinwiwa zvine shuga kana mabhisikiti masikati kana manheru, idya zvimedu zvemagaka, chinanazi, kana chidimbu chepapaya.
• Chikafu chikuru: Wedzera girini yemashizha yakaita segotu kola, kankung, kana saradhi yemuriwo mutsva pakudya kwemasikati.
• Siyanisa kudya kwako: Panzvimbo pemuriwo mumwe chete, gadzira mhando dzakasiyana dzemuriwo, dzakadai sebhinzi nemakarotsi, pamwe chete nenyemba, panguva yekudya.

🌈 Mavara emuraraungu nemabhenefiti awo (Idya Muraraungu)

Mavara akasiyana ezvikafu zvatinodya anoratidza zvakasiyana-siyana zvinovaka muviri zvirimo (Phytonutrients):

1. Bhuruu nePepuru

• Chikafu: Eggplant yepepuru, bhinzi dzepepuru, jamun, mazambiringa epepuru, mablueberries.
• Hunhu: Inovandudza ndangariro yeuropi, inodzivirira hutachiona hwemunzira yeweti, uye inoderedza njodzi yezvirwere zvemwoyo nekenza.

2. Girini

• Chikafu: Gotu Kola, sipinachi, bok choy, bok choy, bhinzi, broccoli.
• Hunhu: Inovandudza kuona, inosimbisa mapfupa nemazino, uye inosimbisa masoja emuviri kurwisa zvirwere.

3. Chena

• Chikafu: Hanyanisi chena, hanyanisi tsvuku, gondo rinovava, kohlrabi, bhanana, howa, radish.
• Hunhu: Inodzora huwandu hwecholesterol yakaipa muropa, inovandudza mashandiro emwoyo, uye inobatsira kudzora BP.

4. Tsvuku

• Chikafu: Madomasi, waini, maapuro matsvuku, mastrawberry.
• Mabhenefiti: Inodzivirira hutano hweganda, inosimudzira hutano hwemwoyo, uye inodzivirira kurasikirwa nendangariro.

5. Yero neOrenji

• Chikafu: Makarotsi, manhanga, mbatatisi yero, mango, papaya, maranjisi, chinanazi.
• Hunhu: Yakapfuma muvhitamini A, inodzivirira kupofumadza husiku, inopenya ganda, uye inobatsira kugadzirisa masero emuviri.

🚨 Zviratidzo zvezvirwere zvinogona kukonzerwa nekudya zvisina kunaka kwenguva refu

Kusadya chikafu chakakodzera uye kudya chikafu chekugadzira zvakanyanya kunogona kukonzera matambudziko makuru ehutano anotevera kwenguva refu:

• Kufuta: Kuwedzera kwehuremu hwemuviri kusingawanzoitiki nekuda kwezvikafu zvine macalorie akawanda uye shuga yakawanda.
• Rudzi rwechipiri rwechirwere cheshuga: Kusashanda zvakanaka kwe insulin mumuviri nekuda kwekudya zvisina kunaka uye kusaita maekisesaizi.
• Chiropa chisina doro (NASH): Kukundikana kwechiropa nekuda kwekuwanda kwemafuta muchiropa nekuda kwekudya zvisina kunaka, kunyangwe pasina kunwa doro.
• Chirwere chemwoyo neBP: Kuvharika kwetsinga dzeropa nekuda kwekuwedzera kwemafuta anokuvadza nemunyu mumuviri.

Kuverenga Mazita Ezvekudya

Asi, kana tikava netsika yekuverenga zvakanyorwa pamapepa ezvekudya zvatinotenga muchitoro, tinogona kusarudza zvine hutano:

1. Saizi Yekushumira: Kutanga, tarisa kuti ruzivo rwezvekudya zviri mupakeji nderwepakeji yese here kana kuti rwepakeji imwe chete.
2. Macalorie: Tarisa huwandu hwemacalorie anowanikwa mumuviri wako kubva pakudya kamwe chete.
3.Mafuta Ari Mukati:

• Mafuta Mashoma: Panofanira kuva nemagiramu matatu kana pasi pa100 gramu.
• Mafuta Akawanda: Dzivisa kuishandisa kana iine anopfuura 17.5 magiramu pa 100 magiramu.

4. Mazinga eSodium: Kudya sodium inodarika 2000 milligrams pazuva kunokuvadza muviri. Sarudza zvigadzirwa zvine sodium iri pasi pe0.3 gramu pa 100 gramu pachinyorwa.
5. Shuga Yakawedzerwa: Sarudza zvigadzirwa zvine huwandu hushoma hweshuga yakawedzerwa, sezvo ichi chiri chinhu chinokuvadza muviri zvakanyanya.

Zvinofanira kuitwa uye Zvisingafaniri kuitwa

Manyuko esainzi (Mareferensi)

• 📚 5 Pazuva - NHS
• 📚 Tinofanira 'Kudya Muraraungu' Here? Ongororo yeAmburera yeMhedzisiro yeMavara eBioactive Pigments muMichero neMiriwo paHutano - PMC