Tose tinoziva kuti michero yakanaka kwazvo mumuviri. Kubva paudiki, vanaamai vedu vanga vachitikurudzira kudya michero. Chirevo chekuti "Idyai michero mushure mekudya" chinhu chatinowanzo kunzwa mudzimba dzedu. Kutaura zvazviri, michero inokosha pakurarama hupenyu hwakanaka. Michero inogona kutidzivirira kubva kuzvirwere zvakawanda. Asi vamwe vanhu vane dambudziko… Michero inewo shuga, saka kudya michero yakawandisa kwakaipa kumuviri here? Ngatizivei zvakawanda nezveizvi nhasi.
Kudya michero yakawandisa idambudziko here?
Zvichitaurwa zviri nyore, hongu, kudya zvakawandisa hazvina kunaka. Asi chokwadi ndechekuti, hazviwanzoitiki kuti munhu anodya zvakawandisa adye michero "yakawandisa". Kutaura zvazviri, vanhu vazhinji havatombodyi michero inokurudzirwa pazuva. Vanachiremba vanokurudzira kuti vanhu vakuru vadye kanenge kapu imwe nehafu yemichero pazuva.
Zvisinei, kune vamwe vanhu vanotevedzera kudya kwe "michero chete". Izvi zvinoreva kudya michero chete panguva yekudya kwemangwanani, kwemasikati, kwemanheru, uye kwese kwese. Izvi hazvina hutano zvachose . Kana ukadaro, ucharasikirwa nezvimwe zvinovaka muviri zvinodiwa nemuviri wako, zvakaita seprotein, mafuta , vhitamini B12 , calcium, uye vhitamini D. Ndosaka nyanzvi dzichiti zvakanaka kugadzira 25% - 30% yekudya kwako kwezuva nezuva kubva mumichero.
"Saka, hatifaniri kunetseka nezveshuga iri mumichero here?" ungave uchifunga kudaro. Kutaura zvazviri, hatifaniri kunetseka nezveshuga yechisikigo iri mumichero, asi " shuga yakawedzerwa" inowedzerwa muzvikafu zvakagadzirwa senge zvinwiwa zvinotapira, mabhisikiti, nemakeke. Nekuti michero ine faibha yakawanda, shuga iyoyo inotorwa zvishoma nezvishoma nemiviri yedu.
Zvisinei, kana uine chirwere chakadai sechirwere cheshuga kana kuti uri kuedza kudzora huremu hwako, kudya michero yakawanda panguva imwe chete kunogona kukonzera matambudziko. Saka, zvakanaka kubvunza chiremba wako kuti michero yakawanda sei yakakodzera hutano hwako.
Chii chinonyanya kukosha pamuchero?
Muchero chikafu chinokosha chine mafuta mashoma uye sodium shoma, uye hachina cholesterol. Chinewo zvinovaka muviri zvakawanda izvo vanhu vazhinji vasina.
- Potassium : Iyi ndiyo yeduZvinobatsira zvikuru mukudzora BP . Munhu anodya chikafu chine michero nemiriwo yakawanda anogona kubudirira mukudzora BP sekutora mishonga.
- Fiber yekudya: Iyi ndiyo chikamu chakanakisa chemichero. Fiber inoderedza huwandu hwecholesterol muropa redu, inoderedza njodzi yezvirwere zvemwoyo, uye inogadzirisa mashandiro ekugaya chikafu. Fiber inoita kuti tinzwe takaguta, izvo zvinotibatsira kudya kakawanda uye kudzora huremu hwedu. Chinonyanya kukosha ndechekuti fiber inoderedza mwero wekuti shuga inopinzwa sei muropa. Izvi zvinodzivirira kukwira kamwe kamwe kwehuwandu hweshuga muropa.
- Vhitamini C: Vhitamini C inokosha pakukura nekugadzirisa nhengo dzemuviri, kupora maronda, kuchengetedza mazino nematadza zvine hutano, uye pakunwa kwesimbi.
- Folate: Ungave uchiziva izvi se "Folic Acid." Izvi zvakakosha kune vanaamai vane pamuviri. Folate inobatsira kugadzira masero matsvuku eropa, kugaya mapuroteni, uye kuputsa amino acid inogona kukonzera chirwere chemwoyo.
Unogona kuziva kunaka kwemuchero wacho neruvara rwawo!
Kana usina chokwadi chemuchero wekudya, nzira iri nyore ndeyekusarudza michero ine mavara. Kana ndiro yako iine mavara akawanda, inowedzerawo zvinovaka muviri. Tinogona kuwana pfungwa yekudya kurimo kubva muruvara rwemuchero.
| Ruvara rwemichero | Kukosha kwezvekudya uye mienzaniso |
|---|---|
| Ruvara rutsvuku | Yakapfuma muvhitamini A, C, potassium, uye antioxidants. Mienzaniso: mastrawberry, macherries, mapomegraneti, maapuro matsvuku, nwiwa, mazambiringa matsvuku. |
| Yero neorenji | Yakapfuma muvhitamini A, C uye potassium. Mienzaniso:Maranjisi, mango, mapapaya, mapainapu, mapichisi, maapuro eyero. |
| Ruvara ruchena | Yakazara ne potassium, iyo inobatsira pahutano hwemwoyo. Mienzaniso: mabhanana, mapeya, machena anectarine. |
| Girinhi | Yakapfuma mu potassium ne vitamin K. Izvi zvinobatsira mukugwamba kweropa, kuona, uye kusimba kwemapfupa. Mienzaniso: avocado, apuro regirini, mazambiringa egirini, kiwi, lime. |
| Bhuruu nepepuru | Zvinobatsira kudzivirira kenza, chirwere chemwoyo, kuvandudza ndangariro, kukwegura zvakanaka, uye zvinobatsira kugaya chikafu. Mienzaniso: mablackberries, mablueberries, mazambiringa epepuru, mazambiringa akaomeswa, mapurumu. |
Saka munofungei nezvemuto wemichero?
Heino pfungwa isiriyo iyo vanhu vazhinji vane. Muto wemichero hausi chinhu chakanaka chinotsiva muchero wose. Ungashamisika kuziva kuti kunyange muto wemichero unozviti wakasikwa zvizere unogona kuva neshuga yakawanda sechinwiwa chine shuga.
Sei chidimbu chemuchero chiri nani pane muto?
Fungidzira uri kudya orenji. Uri kudya faibha yese ne pulp iri mairi. Izvozvo zvinoita kuti unzwe wakaguta munguva pfupi. Asi kuti ugadzire girazi remuto weorenji, unoda maranjisi matatu kusvika mana. Paunogadzira muto iwoyo, faibha yese inokosha inobviswa. Chinongosara shuga nemvura.
Nekuti hadzina fiber, shuga iri mumichero iyi inonyudzwa mumuviri nekukurumidza sekunge shuga iri muchinwiwa chinotapira. Izvi zvinokonzera kukwira kamwe kamwe kwehuwandu hweshuga muropa.
Izvi zvinoshandawo kumuto unogadzirwa kumba uchishandisa "Juicer". Izvi zvinobvisawo faibha. Kana usingade kudya muchero, sarudzo yakanakisa ndeyekugadzira smoothie uchishandisa "Blender". Nenzira iyoyo, zvikamu zvese zvemuchero, kusanganisira faibha, zvichiripo, saka kukosha kwekudya kwakakwira.
Mharidzo Yekuenda Nayo Kumba
- Ita tsika yekudya michero yese pane kushandisa muto wemichero. Ndiyo nzira ine hutano.
- Pane kudya muchero mumwe chete zuva nezuva, idya michero yemavara akasiyana . Nenzira iyi, uchawana zvinovaka muviri zvakasiyana-siyana.
- Kana ukanwa muto wemichero, usaunwe nguva dzese uchifunga kuti chinwiwa chine hutano.
- Kana uine chirwere cheshuga, chirwere cheitsvo, kana matambudziko ekurema, bvunza chiremba wako nezvemhando uye huwandu hwemichero yakakodzera iwe.
Michero, zvinovaka muviri, shuga, chikafu chine hutano, muto wemichero, mavhitamini, hupenyu hune hutano
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga