Wakambozvibvunza here kuti zvidimbu zvidiki, zvichena, zvemupunga wakakangwa kana zvimiti zvechopsticks zvaunodya muchitoro chii? Chinhu ichi chinodiwa nevanhu vazhinji, chinowedzera kunaka kwakasiyana uye kukwesha muchikafu chavo, ndicho chatinoti bhinzi dzakamera. Izvi hazvisi zvinhu zvinoita kuti chikafu chinakidze, asi hazvingave zvakaipa kuzviti chikafu chinotapira chinounza mabhenefiti akawanda ehutano kumuviri wedu. Saka nhasi, ngatitaurei nezvehunhu hukuru hwechirimwa ichi chidiki.
Ndezvipi zvirimwa zvebhinzi izvi?
Zvichitaurwa zviri nyore, mashizha matsva anobuda kana bhinzi dzatinodya dzabuda. Iwo chikamu chakakosha chekudya kwekuAsia. Tinodya bhinzi dzemung nesoya kunyanya.
Unogona kutenga izvi kuchitoro, kana kuti unogona kuzvigadzira kumba. Kutaura zvazviri, zvinogona kurimwa zviri nyore kana ukazvichengeta mumudziyo wakavharwa, kure nezuva rakananga.
Kusiyana Pakati Pembeu Dzebhinzi Nembeu DzeAlfalfa
Mapudzi ndiwo ari pakati pechirimwa chipi nechipi. Kufanana nebhinzi, mapudzi anogadzirwawo kubva mumiriwo yakaita sebroccoli, mustard, clover, uye alfalfa. Mapudzi eGreen nealfalfa ndiwo maviri emhando dzinonyanya kufarirwa. Mapudzi eGreen ane muto mudiki, uye akanakawo pakukangwa. Mapudzi eAlfalfa ane kuravira kwehuswa, saka anowanzo shandiswa muzvinhu zvakaita semasandwiches.
Mabhenefiti anoshamisa ebhinzi dzinomera pahutano
Chirimwa ichi chidiki chakazara nemavhitamini C naK, pamwe nemapuroteni nefayibha. Kwete izvozvo chete, asi chinewo folate, manganese, phosphorus, uye iron. Ngationei kuti ndezvipi zvakanakira zvinouya nekuwedzera izvi mukudya kwedu.
Inobatsira kudzora BP
Mbeu dzinomera dzinogona kubatsira kudzivirira nekudzivirira BP, kana BP. Izvi zvinokonzerwa nekuti dzine mapuroteni madiki anonzi mapeptide. Dzimwe ongororo dzinoratidza kuti mapeptide aya anogona kushanda nenzira yakafanana nemimwe mishonga inoshandiswa kurapa BP, zvichibatsira kuderedza BP.
Asi izvi zvakakosha zvikuru: Kana uri kutora mishonga yeBP, usambofa wakaitsiva nemishonga yawakanyorerwa nachiremba. Ingori mishonga yekuwedzera.
Njodzi yekenza inogona kuderedzwa here?
Ongororo yakawana kuti mapuroteni ari mubhinzi anogona kunge aine mukana wekuderedza njodzi yekenza. Dzimwe ongororo dzinoratidza kuti zvinovaka muviri izvi zvinogona kubatsira kudzora kukura kwemasero ekenza, kunyanya kenza yemazamu, leukemia, uye kenza yekugaya chikafu.
Inobatsira kugaya chikafu.
Mbeu dzinomera chikafu chine fiber yakawanda. Fiber inokosha zvikuru pakugaya kwedu. Fiber inoshanda se "brashi remukati" rinochenesa mukati meura hwedu. Inobatsira kubvisa tsvina mumuviri zviri nyore uye kudzivirira kuvimbiwa.
Yakanakira hutano hwemwoyo
Mbeu dzinomera mubhinzi dzinogonawo kubatsira kudzikamisa huwandu hwecholesterol mumuviri wako uye kuchengetedza hutano hwemwoyo wako. Ongororo diki yakaitwa pavanhu vane chirwere cheshuga yakaratidza kuti kudya mbeu dzinomera mubhinzi kunogona kuderedza cholesterol yeLDL (cholesterol yakaipa), iyo inokuvadza miviri yedu uye inoungana mutsinga dzedu dzeropa, uye kuwedzera cholesterol yeHDL (cholesterol yakanaka), iyo inochenesa mitsinga dzedu dzeropa.
Vanewo mukana wekuderedza rumwe rudzi rwemafuta muropa anonzi triglycerides. Kana triglycerides idzi dzikawedzera, njodzi yekubatwa nechirwere chemwoyo inowedzera.
Inoderedza kuzvimba mumuviri
Dzimwe ongororo dzinoratidza kuti bhinzi dzinogona kubatsira kudzora mashandiro emuviri wedu wekudzivirira zvirwere uye kuderedza kuzvimba mumuviri. Izvi zvinogona kubatsira kudzora zvirwere zvakaita sezvirwere zve autoimmune, mamwe magomarara, kufuta, uye chirwere cheshuga.
Yakanakirawo chirwere cheshuga
Mbeu dzinomera dzine glycemic index yakaderera, zvichireva kuti hadzikwidze huwandu hweshuga muropa rako nekukurumidza mushure mekudzidya. Dzimwe ongororo dzakawanawo kuti mbeu dzegirini dzinogona kubatsira kudzora huwandu hweinsulin neglucose mumiviri yedu.
Ngatitarisei zvinovaka muviri zviri mubhinzi.
Izvi ndizvo zvinovaka muviri zviri mukapu imwe chete yebhinzi dzegirini.
| Zvinovaka Muviri | Huwandu pakapu imwe neimwe |
|---|---|
| Macalorie | 31 |
| Mapuroteni | magiramu matatu |
| Mafuta | magiramu 0 |
| Makabhohaidhiretsi | magiramu matanhatu |
| Faibha | magiramu maviri |
| Shuga | magiramu mana |
Pamusoro pezvo, nyemba dzinomera chikafu chine ma antioxidants akawanda. Ma antioxidants anodzivirira kukuvara kwemasero emuviri wedu uye anobatsira kuderedza njodzi yekenza nechirwere chemwoyo. Bhinzi dzinomera dzine vhitamini C yakawanda, calcium, uye iron.
Unozvidya sei? Unogona kuzvibika kumba here?
Unogona kudya bhinzi dzakabikwa kana dzakabikwa. Asi zvakachengeteka kudzidya dzakabikwa . Tichataura nezvazvo gare gare.
Kana uchibika, unogona kuzvikangidza nemafuta wozvipa nenoodles kana miriwo yakaita semakarotsi nemhiripiri. Unogonawo kuzvidya zvisina kubikwa pamusoro pesaradhi yako. Zvinokurumidza kuora, saka zvakanaka kuzviisa mufiriji kana wangozviwana.
Paunenge uchitenga muchitoro, sarudza zvirimwa zvichena, zvinopenya, uye zvine muromo weyero. Dzivisa zvinonhuwa zvakaipa kana kuti zvinonamira. Nzira yakanakisisa yekuedza izvi ndeyekutora chirimwa chimwe chete wochipwanya nepakati. Chirimwa chitsva chichapwanyika zviri nyore neruzha rwekuti "tuck".
Aya ndiwo maitiro ekurima zvirimwa kumba
1. Kutanga, tora magiramu angangoita makumi mashanu embeu dziri kumera wodzigeza zvakanaka.
2. Wobva waisa mumvura inodziya woisiya yakanyorova usiku hwese patembiricha yemumba.
3. Dururirai mhodzi dzakanyorova, mudziise mubhodhoro regirazi, movhara bhodhoro nejira rechizi.
4. Kaviri kana katatu pazuva, wedzera mvura shoma isina chlorine (yakadai semvura yechitubu) wozunza mbeu nekutenderedza bhodhoro. Bhodhoro iri rinofanira kuchengetwa munzvimbo ine rima. Rinotanga kumera mumazuva matatu kusvika manomwe.
5. Kana zvirimwa zvakura zvakanaka, zviise mudhishi remvura wobvisa ganda nemidzi kubva pambeu.
6. Isa mashizha acho muchisefa kuti mvura ibude zvakanaka wozoshandisa. Kana kuti, chengeta mupurasitiki/girazi repurasitiki risingapindi mhepo mufiriji.
Pane zvinhu zvekungwarira here pakudya bhinzi dzinomera?
Ehe, izvi zvakakosha zvikuru. Kunyangwe mbesa dzebhinzi dzichinaka uye dzichipa hutano, dzimwe nguva dzinogona kunge dziine utachiona hunokuvadza. Nzvimbo inodziya uye ine hunyoro iyo mbesa dzinoda kukura ndiyo nzvimbo yakakwana yekuti mabhakitiriya akadai seSalmonella neListeria abudirire.
Kana paine utachiona pambeu, hunogona kupararira nekukurumidza kana hwamera. Saka, nzira yakachengeteka yekudya ndeyekuibika zvakanaka . Kubika kunouraya mabhakitiriya aya ane njodzi.
Kana muri kurima mbesa kumba, tengai mbeu dzakabvumidzwa kuti hadzina utachiona. Zvakare, tarisai mbesa kuti hadzina chakuvhuvhu here kana kuti dzine fungus. Kana mukaona chero chiripo, rasai bhengi rese.
Ndiani anofanira kudzivisa kudya bhinzi dzisina kubikwa?
Kudya bhinzi mbishi kunogona kukonzera kurwara kwakanyanya kune vamwe vanhu kupfuura vamwe. Vanhu vanotevera havafanirwe kudya bhinzi mbishi:
| Vanhu vasingafaniri kudya chikafu chisina kubikwa |
|---|
| Vana vadiki |
| Vanhu vakwegura (vakwegura) |
| Vanhu vane masoja emuviri asina simba (semuenzaniso varwere vegomarara, vanhu vane HIV) |
| Madzimai ane pamuviri |
Mharidzo Yekuenda Nayo Kumba
- Mbeu dzebhinzi chikafu chinovaka muviri zvikuru chine mabhenefiti akawanda pahutano.
- Zvisinei, sezvo izvi zvingave zvine utachiona hunokuvadza, nzira yakachengeteka uye yakanakisisa yekuzvidya ndeyekuzvibika zvakanaka.
- Vana vadiki, vakwegura, vanaamai vane pamuviri, uye avo vane masoja emuviri asina simba vanofanira kudzivisa kudya mbeu dzebhinzi dzisina kubikwa.
- Paunenge uchitenga kubva kuchitoro, sarudza zvirimwa zvitsva, zvakachena wozvichengeta mufiriji.
- Kana uine chirwere chakadai seBP kana chirwere cheshuga, zvakakosha kuti utaure nachiremba wako usati waita chero shanduko huru pakudya kwako.
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