Kunwa jisi yemichero kunogona kuva nzira yakanaka yekutora rimwe kana maviri kushandiswa kwezvibereko muzuva rako uye kuwedzerwa huwandu hwehutachiona hunoparadza. Muchero wezvibereko unogona kuva wakakura mumakirori, saka zvakakosha kutarisa ushumiri hwako, kunyanya kana uri kutarisa uremu hwako. Zvakakosha kuenda kune 100-percent muchero wezvibereko panzvimbo yezvinwiwa zvinotapira zvakagadzirwa nemuchero wezvibereko nokuti zvinoita kuti zvive nyore kuwana utano hwakanaka uye kwete kungova isina makiroori.
Zvokudya Zvakanakisa
Kune majisi mazhinji uye juice anosangana kuti asarudze kubva, asi awa ndiwo matatu matatu, nutritionally speaking:
- chinwiwa cheranjisi
- pomegranate juice
- piniki yemiti yemichero
| Orange Juice Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe (248 g) | |
| Per Serving | % Daily Value * |
| Majiro 112 | |
| Maorikiti anobva kuFat 5 | |
| Zvose Fat 0.5g | 1% |
| Saturated Fat 0.1g | 0% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 496mg | 14% |
| Carbohydrates 25.8g | 9% |
| Dietary Fiber 0.5g | 2% |
| Zvokudya 20.8g | |
| Protein 1.7g | |
| Vitamini A 0% · Vitamin C 165% | |
| Calcium 0% · Iron 3% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Orange juice ingangodaro ndiyo yakanakisisa sarudzo nokuti ine utano, nyore kuwana uye kwete sekudhura semafuta akawanda anowedzera. Yakakwirira mu vitamini C, folate nemaminera. Chaizvoizvo, imwe kapu yemusi wearangi inopa vitamini C yose yaunoda kwezuva rimwe chete. Sei vitamini C inokosha zvikuru? Zvakakosha kune simba rakagadzikana uye mishonga yeropa.
Vitamini C inodiwa zvakare kuti zvirwere zvemuviri zvirambe zvichiitwa.
Orange juice inowedzerawo mu potassium iyo inobatsira kudzivisa sodium kuronga ropa uye muviri wehuwandu hwemvura. Izvo zvinodiwawo musimba uye mushushi basa. Kunwa jisi rearinisi kunokupawo upenzi, vitamini e-B yakaoma zvakanaka kune utano hwemwoyo, kushandiswa kwesero reropa, nekubatsira kudzivirira utachiona hunoberekwa hunonzi spina bifida.
Orange juice inobatsirawo magesium uye kana uchida, unogona kutenga juzi yearangi yakasimbiswa ne calcium kuti iwedzere kunakira.
Pomegranate juice ndeimwe chisarudzo chakanakisisa nokuti chakakwirira mu potassium, magnesium uye B mavitamini. Ichowo chitubu chakanaka che calcium uye antioxidants, asi ine zvishoma zvishoma vitamini C. Pomegranate juice inowedzerawo mune antioxidants inonzi polyphenols inogona kubatsira kuchengeta utano hwehutano hwakanaka. Iine mamwe mashoma emakirori kupfuura yakakura yakafanana yekushanda yemusi wearimani ine anenge 135 pamukombe.
Muchero wemapapiro wepiniki unobatsirawo pakudya kwako chero bedzi iwe ukasarudza jisi risina kutapira nehupfu. Inenge yakaita sevhitamini C yakawanda sejisi rearangi uye ine mineral yakawanda uye inowanikwawo zvakanaka mavitamini A. Muchero wekumurapa wakachena hauna vitamini A, saka michero yemichero yeprisiti ndiyo chisarudzo chakanaka. Mukombe wemuropefruit juice une zvishoma pamakumi mashanu emakori.
Zvisina kukodzera
Miti yakaipa zvikuru yemichero ndiyo michero yemichero yemichero yakadai saSula D uye Capri Sun Fruit Punch. Izvi zvinodhaka zvingareva kuti 'zvakagadzirwa nemuchero chaiwo wemichero' asi inongova necheji shoma yemvura uye inowanzo mvura uye shuga kana hurasi yezviyo. Somugumisiro, havana zvokudya zvakawanda.
Iva nechokwadi chekuverenga mabhii ezvokudya uye zvishandiso urongwa uye sarudza zana-yezana yezvibereko jisi.
Powdered juice inwiwa haisi chisarudzo chakanaka nokuda kwechikonzero chimwe chete, ivo vakawanda vari shuga nechinguva chiduku chekudya. Tang, Kool-Aid uye Country Time lemonade inowira munharaunda iyi. Izvozvo zvinwiwa hazvina chikafu kunze kwemakori. Chisarudzo chisina kunaka ndotanga newaunofarira 100-percent muchero wezvibereko uye uwedzere mvura yakajeka kuti uite juice 'kunwa doro.'
Kusarudza nekuchengetedza Muchero Wemichero
Kazhinji jisi yemichero inotengeswa mumabhodhoro kana makateti uye inoda kuva firiji mushure mokuzarura (zvimwe zvinoda kuratirwa firiji pakarepo).
Mvura yakasanganiswa inogadzika inogona kuchengetwa mufiriji yako kwemwedzi inoverengeka kusvikira wagadzirira kuwedzera mvura uye kushumira.
Iwe unogonawo kugadzira juisi yako pachayo nemichero itsva kumba. Mvura yakatsvayamisa machungwa nemafuta emagetsi mazambiringa zvinonyoreswa kuita nejicer manual. Zvose zvaunoda kuti uite ndezvokugeza michero yako, uisungirire kumativi epaikiriti paunenge uchishanda, wozocheka michero inayo uye ushandise juicer. Kana iwe uine bundu-refu bhoski kana magetsi juicer kumba iwe unogona kuita kuti uve nemhando ipi zvayo yemuchero wemichero (uye inowedzera utano kana iwe uchisiya maspire mujusi).
Mibvunzo
Ko juisi inobatanidza zvakanaka sejisi rimwe chete here?
Izvo zvakanaka kana kwenguva yakareba iyo zvigadziriswa zviri juice. Zvisinei, dzimwe nguva zvinodhura zvinodhura zvakadai se goji, açia kana pomegranate juice zvinosanganiswa nemiti yakaderera sezambiringa kana apuro jisi, saka iwe ungasave uri kuwana kushanda kwakakwana kwejusi chaiyo wauri kutsvaga.
Ko kunwa jisi yemichero kunoita kuti uwedzere kuwanda here?
Maji akawanda emichero akareba mumakoriji saka kana iwe uchimwa navo usingachengetedzi koriori yako yezuva nezuva iwe unogona kuwedzera uremu. Izvozvo hazvirevi kuti chibereko chemuti wekakiti chichaita kuti uwedzere kuwedzera kukura kupfuura makoriki kubva kune zvimwe zvokudya. Zvinoreva kuti uri kupedza makorikori akawanda. Kana zvakadaro, kudzvora muchero wezvibereko kune imwe chete kushanda pazuva kunogona kubatsira, kana zviri nani zvakadaro, sarudza michero mitsva ine chikafu chose asi asiri makirori uye akawanda fiber.
Muchero wemichero wakanaka kune vana here?
Zvakanaka kupa chibereko chevana kune makore gumi nematanhatu, asi mumukombe uye kwete bhodhoro (kubatsira kudzivirira mazino emeno). Vana vaduku vanofanira kungova ne ounces mashoma pazuva.
> Sources:
> Asgary S, Javanmard S, Zarfeshany A. "Zvimwe zvirwere zvemapomegranate." Advanced Biomedical Research. 2014; 3 (1): 100.
> Dietary Guidelines for Americans 2015-2020 8th Edition. 2015-2020 Dietary Guidelines.
> Hyson DA. "Kudzokorora uye Kuongororwa Kuongorora kweScientific Literature Kuenderana ne 100% Michero Yemuti uye Utano Hwevanhu." Kufambira Mberi Mukudya Zvinovaka: An International Review Review. 2015; 6 (1): 37-51.
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu USDA Zvokudya Kuumbwa Databases.