Paunoenda kusupamaketi, unotarisa mabhokisi emastrawberry nemablueberries akaputirwa zvakanaka woatenga nemufaro, handiti? Kana muchero mutsvuku wakanaka uri pamusoro pekeke... Mabriji aya madiki asi ane zvinovaka muviri zvakawanda, uye anobatsira zvikuru pahutano hwedu. Saka nhasi, ngatitaurei nezvemabriji aya, mabhenefiti aanounza kumiviri yedu, uye zvinhu zvekungwarira pakudya.
Mabheri aya chii?
Zvichitaurwa zviri nyore, bheri muchero mudiki, unowanzova munotapira, dzimwe nguva unovava zvishoma une mhodzi shoma. Kune mhando dzakawanda dzebheri iyi pasi rose. Dzimwe dzinorimwa, dzimwe dzichikura musango.
Pafungei, kana tichitarisa zvirimwa, kunyange mabhanana nematomatisi mabheri chaiwo! Asi patinoti 'mabheri' muhurukuro dzezuva nezuva, michero yakaita semastrawberry, mablueberry, nemaraspberry inouya mupfungwa, handiti?
Sitrobheri, iyo inozivikanwa zvikuru munyika medu, haisi 'bheri chaiyo' pamiti. Ichirimwa chakasiyana. Asi kukosha kwayo kwekudya kwakafananawo. Saizvozvowo, muSri Lanka, ikozvino unogona kuwana zvinhu zvakaita semablueberries nemaraspberries. Michero yedu yakaita semacranberries, karamba, himbutu, uye gooseberries ine hukamawo nemhuri yemaberry aya.
Mamwe mabheri anozivikanwa pasi rose anosanganisira Açai neGoji. Tinowanzoatenga akaomeswa uye akapfurwa.
Mabhenefiti anoshamisa ekudya ma berries pahutano
Simba rekudya riri mumichero iyi midiki rinoshamisa. Izere nema antioxidants . Izvi zvinodzivirira kukuvara kwemasero emuviri wedu uye zvinotibatsira kudzivirira kubva kuzvirwere zvakasiyana-siyana.
Inobatsira kudzora huwandu hweshuga muropa
Ongororo yakawana kuti mabheri, kunyanya mablueberry, anogona kubatsira kudzora huwandu hweshuga muropa redu. Pigment yebhuruu yakadzika iri mumabheri aya inonzi inobatsira kudzora kukwira kwehuwandu hweshuga muropa mushure mekudya.
Zvinobatsira here kudzivirira gomarara?
Mabheri akaita seaçai nemaraspberry matema azere nema antioxidants. Ma antioxidants aya anorwisa ma free radicals, ayo anokuvadza masero mumuviri wedu. Zvidzidzo zvakaratidza kuti anogona kuderedza njodzi yemamwe marudzi ekenza.
Chengetedza maziso ako akanaka.
Ma antioxidants akawanikwa achibatsira kudzivirira Age-related Macular Degeneration (AMD), chirwere chemaziso chinokanganisa vanhu vazhinji pavanenge vachikura. Ma antioxidants, sevhitamini C inowanikwa muma berries, anogonawo kubatsira kudzivirira cataract. Zvisinei, kutsvagurudza kwakawanda kunodiwa pane izvi.
Zvichitaurwa zviri nyore, michero inonaka kwazvo pakuona.
Yakanakira hutano hwemwoyo
Michero yakaita semastrawberry, mablueberry, nemaraspberry yakapfuma mufiber inonyungudika . Iyi fiber inoshanda sechipanji. Inotora cholesterol yakaipa mudumbu medu uye inoibvisa mumuviri netsvina yedu. Kana ukakwanisa kuwedzera 5-10 magiramu efiber inonyungudika iyi pazuva, unogona kuderedza zvakanyanya huwandu hwecholesterol yako.
Inobatsira pakudzora uremu
Faibha iyi inowedzera nguva inotorwa kuti chikafu chedu chigayiwe. Saka , tinonzwa takaguta kwenguva yakareba. Izvi zvinobatsira kudzora kudya zvakanyanya uye zvinobatsira kudzora huremu hwemuviri.
Inoderedza kuzvimba mumuviri
Kuzvimba kwenguva refu, uko kuripo mumiviri yedu tisingazive, kunogona kukonzera zvirwere zvakasiyana-siyana, zvinosanganisira chirwere chemwoyo, chirwere cheshuga, kenza, uye kufuta. Mapolyphenols nema antioxidants anowanikwa mumabheri anobatsira muviri kurwisa kuzvimba uku.
Mabheri ane hutano hwakadini?
Nekuti kune mhando dzakasiyana dzemichero, hutano hwemichero hunogona kusiyana zvishoma kubva kune imwe kuenda kune imwe. Heano mimwe mienzaniso:
| Kukosha kwezvekudya | Saizi |
|---|---|
| Blueberries - 1/2 mukombe yakachekwa | |
| Macalorie | 42 |
| Faibha | magiramu maviri |
| Vhitamini C | 7 mamirigiramu |
| Mabheri matema - 1/2 mukombe akachekwa | |
| Macalorie | 31 |
| Faibha | magiramu mana |
| Vhitamini C | mamirigiramu gumi nemashanu |
Kazhinji, zvakakwana kuwedzera hafu yekapu yemabriji pazuva.
Chenjerera zvikuru kana uchidya michero inokura musango!
Zvakajairika kunhonga nekudya michero yemusango yakaita semango, mangosteen, nekaramba mumisha yedu. Asi unofanira kufunga kaviri usati wanhonga nekudya michero yemusango yausingazive. Heano zvikonzero:
- Chenjerera: Kunyangwe zvingaita semichero inodyiwa, mimwe michero yemusango ine chepfu zvikuru . Kuidya kunogona kukukonzera kurwara zvakanyanya. Saka, usadye chero chinhu chausingazive zvizere.
- Usatora michero kubva pamigwagwa: Utsi neguruva zvinobva mumotokari zvinogona kusvibisa michero yemiti iri pamigwagwa. Saka tora michero kubva pamiti iri kure zvishoma nesango.
- Chenjerera mishonga yezvipembenene: Kunyangwe iri michero yemusango, mumwe munhu anogona kunge akaipfapfaidza neimwe mhando yemishonga yezvipembenene.
- Geza zvakanaka usati wadya: Hazvinei kuti muchero waunodya, zvakakosha kuti ugeze zvakanaka nemvura yakachena usati wadya.
Zvakakosha: Kana iwe kana mumwe munhu wemumhuri mako muchinzwa kusagadzikana, kurutsa, kana kurwadziwa mudumbu mushure mekudya chimwe chinhu chamusingazive, enda kuchipatara chiri pedyo neEmergency Department (ETU) nekukasika. Unogona zvakare kufonera National Poison Information Center kuColombo National Hospital kuti uwane mazano.
Nzira dziri nyore dzekuwedzera michero mukudya kwako
Mabheri anonaka kana akadyiwa asina kubikwa kana kuwedzerwa mundiro dzakasiyana-siyana. Kunyangwe kubika kuchigona kuderedza huwandu hwevhitamini C zvishoma, hazvina kuipa zvakanyanya.
- Wedzera mamwe mabheri mu oatmeal yako yemangwanani, yogati, mapanikeki, kana zviyo.
- Wedzera mamwe ma berries musaladhi yauri kugadzira.
- Idyai mbishi sechikafu chidiki masikati.
- Gadzira smoothie inonaka ine michero, yogati, uye mabhanana.
- Wedzera mamwe maraspberry mugirazi remonade wobva wanakidzwa.
Mharidzo Yekuenda Nayo Kumba
- Mabheri madiki, asi chikafu chikuru chine ma antioxidants, mavhitamini, uye fiber.
- Kuisa izvi mukudya kwako nguva dzose kunobatsira kudzivirira zvirwere zvemwoyo, chirwere cheshuga, uye mamwe marudzi ekenza.
- Chenjerera zvikuru paunenge uchidya michero yemusango. Usambofa wakaidya kunze kwekunge uchinyatsoziva. Kana usina chokwadi, tsvaga rubatsiro rwechiremba nekukasika.
- Kana muine zvinokunetsai nezveutano hwenyu kana kudya kwenyu, taurai nachiremba wemhuri yenyu nezvazvo.
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