Muriwo chikamu chakakosha chekudya kwedu. Tese tinoda kudya miriwo yemavara akasiyana uye manakiro nemupunga. Asi waizviziva here kuti miriwo iyi haisi chinhu chinozadza dumbu chete, asiwo chikafu chinobatsira zvikuru pahutano hwedu uye chinounza mabhenefiti akawanda. Saka nhasi, ngatitaurei nezvesimba iri rinoshamisa rakavanzwa mumiriwo iyi.
Chii chaizvo chinonzi miriwo?
Zvichitaurwa zviri nyore, miriwo ndiyo minda yatinogona kudya. Dzimwe nguva tinodya chirimwa chose, dzimwe nguva tinodya zvikamu zvakaita semashizha, madzinde, nembeu. Muriwo kazhinji une macalorie mashoma, asi wakapfuma muzvinovaka muviri zvakaita semavhitamini, zvicherwa, uye faibha.
Pamusoro pezvo, miriwo ine mhando yemakemikari echisikigo anodzivirira masero emuviri wedu kubva mukukuvadzwa. Izvi tinozvidaidza kuti ma antioxidants . Nyanzvi dzehutano dzinokurudzira kuwedzera mhando shoma dzemiriwo mukudya kwako zuva nezuva. Nekuti tsvakiridzo yakaratidza kuti kudya kwakaringana kwakapfuma muzvikafu zvezvirimwa ndiyo nzira yakanakisisa yekugara uine hutano.
Mhando dzemiriwo uye kusiyana kwayo
Muriwo unogona kukamurwa kuita mhando huru dzakasiyana. Muriwo une mavara akasiyana une mabhenefiti akasiyana pahutano. Saka, zvakakosha kudya muriwo weruvara rumwe nerumwe, kwete rudzi rumwe chete.
- Muriwo wakasvibirira: zvinhu zvakaita sespinachi, kale, collard greens, uye broccoli.
- Muriwo mutsvuku neorenji: manhanga, makarotsi, mhiripiri tsvuku (mhiripiri), mbatatisi.
- Nyemba, nzungu, nenyemba: Izvi zvinowirawo muchikamu chemuriwo.
- Muriwo une Starch: Mbatatisi, chibage, mufarinya.
- Mimwe miriwo: Zvinhu zvakaita semaeggplant, beets, hanyanisi, howa.
Musiyano uripo pakati pemiriwo ine starch neisina starch
Izvi ndizvo zvatinofanira kunzwisisa. Mhando dzese dzemuriwo, dzine starch nedzisina starch, dzakanakira muviri uye dzakazara nemavhitamini nemaminerari. Asi pane musiyano mudiki.
| Rudzi rwemuriwo | Tsananguro nemienzaniso |
|---|---|
| Muriwo une starch | Izvi zvine makabhohaidhiretsi akawanda uye macalorie, saka zvinogona kukurumidza kukwidza huwandu hweshuga muropa. Mienzaniso: mbatatisi, chibage, nyemba, mufarinya, mbatatisi inotapira. |
| Muriwo usina starch | Izvi zvine macalorie mashoma uye makabhohaidhiretsi mashoma. Hazvina simba guru pahuwandu hweshuga muropa. Mienzaniso: bhinzi, kabichi, sipinachi, magaka, manhanga, matomatisi, makarotsi, beet. |
Kana uine chirwere cheshuga, zvakakosha kungwarira huwandu hwemiriwo ine sitachi yaunodya. Zvakanaka kutaura nachiremba wako nezveizvi wowana mazano.
Mabhenefiti makuru ekudya miriwo pahutano
Muriwo inzvimbo inochengetera zvinovaka muviri zvakakosha mumuviri wedu. Tarisa mabhenefiti aya.
- Hutano hwekugaya chikafu: Faibha iri mumuriwo inobatsira kuti chikafu chigayiwe zviri nani uye kuti chifambe nemuura zviri nyore. Izvi zvinobatsira kudzivirira matambudziko akadai sekuvharirwa .
- Inodzora BP yakakwira: Muriwo wegirini yakasviba senge sipinachi nekare wakapfuma mu potassium . Potassium inobatsira itsvo dzedu kubvisa sodium yakawandisa (munyu) mumuviri. Izvi zvinogona kubatsira kuderedza BP.
- Kuderedza njodzi yechirwere chemwoyo: Vitamin K inowanikwa mumiriwo mitema inofungidzirwa kuti inodzivirira calcium kuti isaungane mutsinga dzedu. Izvi zvinogona kuderedza kukuvara kwetsinga dzeropa uye kudzivirira matambudziko echirwere chemwoyo mune ramangwana.
- Kutarisira Shuga Muropa: Muriwo usina sitachi une indekisi yakaderera yeglycemic. Izvi zvinoreva kuti haukonzeri kukwira kwehuwandu hweshuga muropa kamwe kamwe. Kunyangwe masangano echirwere cheshuga anokurudzira kudya kanenge ka3-5 kwemuriwo usina sitachi pazuva.
- Kuchengetedza huremu hwakanaka: Muriwo une mvura yakawanda uye fiber, izvo zvinokubatsira kuti unzwe wakaguta pasina kuwedzera macalorie akawandisa. Yeuka, mvura nefiber zvinokuzadza, asi zvinowedzera macalorie mashoma mumuviri wako. Ndosaka miriwo iri chikafu chakanaka kune avo vanoedza kudzora huremu hwavo nekuderedza uremu.
- Inodzora kukwegura: Muriwo unowana mavara awo akanaka kubva mumakemikari echisikigo anonzi polyphenols . Izvi zvinoderedza kuzvimba mumuviri wedu. Zvinoshandawo se antioxidants, zvichidzivirira masero edu kubva kuzvinhu zvinokuvadza zvefree radicals zviri munharaunda.
Yakabikwa here? Ndeipi nzira yakanakisisa yekudya miriwo?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Mhinduro yacho inoenderana nerudzi rwemuriwo waunodya.
- Kubika kunoderedza zvimwe zvinovaka muviri: Kana zvikapiswa, mamwe mavhitamini anonyungudika mumvura, akadai sevhitamini C nevhitamini B, anogona kuparadzwa. Semuenzaniso, kana miriwo ikabikwa mumvura, mavhitamini aya anogona kubuda mumvura.
- Kubika kunovandudza kupinza kwezvimwe zvinovaka muviri: Kune rumwe rutivi, mimwe miriwo inobatsira zvikuru kana yakabikwa. Semuenzaniso, makarotsi akabikwa anonwisa antioxidant beta-carotene zviri nani pane makarotsi asina kubikwa. Kubika madomasi kunowedzerawo huwandu hwe lycopene, antioxidant ine simba.
Vamwe vanhu vane mamwe matambudziko ehutano vanogona kunge vasina kukodzera miriwo isina kubikwa. Semuenzaniso, vanhu vane chirwere chemudumbu chinozvimba (IBD) vanogona kuwana miriwo yakabikwa zviri nyore kugaya. Zvakare, kune vanhu vane matombo eitsvo, kubika miriwo yakasvibira kunoderedza kunwa kwechinhu chinonzi oxalate.
Nzira dzine hutano dzekubika miriwo
Kukangwa muriwo zvakadzama kunowedzera macalorie nemafuta asingakoshi, saka zvine hutano kutevedzera nzira idzi:
- Kukangwa nemafuta mashoma
- Kupisa nemhepo
- Kubika kana Kugocha
- Kushandisa ovheni ye microwave (Kuisa mu microwave)
- Kubika nechisimba
Dzimwe nzira dziri nyore dzekuwedzera miriwo mukudya kwako
Usati, "Handina nguva yekudya miriwo." Tinogona kuwedzera izvi mukudya kwedu kwezuva nezuva.
- Gadzira saradhi itsva nekuwedzera miriwo mishoma yaunoda.
- Gadzira omelet inonaka nekuwedzera zvinhu zvakaita sehanyanisi, hove, chili, uye madomasi.
- Bika kari yemuriwo inonaka kana stew yekudya nemupunga.
- Gadzira sopu yemuriwo ine hutano .
- Gadzira sandwich yemuriwo yekudya nechingwa.
Mharidzo Yekuenda Nayo Kumba
- Muriwo inzvimbo inochengetera zvinovaka muviri zvinodzivirira miviri yedu kubva kuzvirwere nekukwegura.
- Edza kudya miriwo yakasiyana-siyana ine mavara zuva rega rega, pane kungodya mhando imwe chete yemuriwo.
- Nzwisisa musiyano uripo pakati pemiriwo ine sitachi (senge mbatatisi nembatatisi) nemiriwo isina sitachi (senge bhinzi nekabheji). Taura nachiremba wako nezveizvi kana uine chirwere cheshuga.
- Pakubika miriwo, dzivisa kugocha zvakanyanya uye shandisa nzira dzine hutano dzakadai sekuipisa nekubikira .
- Ita tsika yekudya muriwo mune zvekudya zvako zvese. Ndiyo imwe yenzira dzakanakisisa dzekudyara mari dzaunogona kuita kuti uve nehupenyu hwakanaka.
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