Bheri rave rakarongedzerwa chero nguva chero bedzi vanhu vave vachirima zvirimwa. Yakagadzirwa nemimwe michina ine utano hwakanaka: hoops, mbiriso yewachiremba, bhari, uye marara. Bheri imomo yakanaka inowedzera folate, niacin, magnesium, potasium, uye niacin.
Kunyanya kunwa Kunwa Kunogona Kuva Noutano
Kunwa doro kana maviri pazuva kungave kwakanaka kune utano hwako. Kune zvimwe zvidzidzo zvinotarisa kudhakwa, kunyange zvazvo zvinowanzobatanidza zvose zvinokonzerwa nedoro, kusanganisira waini nedoro.
Chidzidzo cheNorway chakabudiswa mu Journal of Internal Medicine muna 2015 chakajekesa kuti kuenzanisa kushandiswa kwedoro doro kunosanganiswa nekuderera kwepfungwa dzemoyo.
Chimwe chidzidzo chakabudiswa muna 2015 mubhuku rinonzi Current Obesity Reports chaiti kuedza kusvika pakuenzanisa kunwa kwakange kusina kuwirirana nezvinetso zvisinganzwisisiki, kunyange zvazvo vatsvakurudzi vati vanonwa doro vanowanzova nezvinetso zvakakomba.
Vakadzi vanonwa doro rinodhaka doro rinogonawo kunge risingaiti kuti chirwere cheshuga chiwedzere, kunyange chidzidzo chakabudiswa muShiabetes Care muna 2015 chakati kubatsirwa hakuna kushandiswa kune varume vanonwa zviyero zvakaenzana.
Zvose mune zvose, pane zvidzidzo zvakawanda zvinoratidza kuti chiedza kana kuenzanisa doro kushandiswa kunogona kubatsira, asi zvakakosha kuyeuka kuti zvidzidzo izvi zvinotarisa kuwirirana uye kwete chikonzero chaicho. Zvichida vanhu vane hutano vanongowanzoitika kunwa zvakanyanya kana vanhu vasina kufanana vanosarudza kusanwa nekuda kwezvikonzero zveutano.
Saka, kana iwe usinwi doro ikozvino, haufaniri kutanga kutanga kuti uwane hutano-kune zvimwe zvinhu zvakawanda zvaungaita. Idya kudya kwakanaka, idya zvishoma maekoriyumu, ita zvekuwedzera uye ushande mukuderedza kunetseka.
Ndiani Asingafaniri Kunwa Bheri?
Kunwa doro hakusi wevanhu vose. Somuenzaniso, vamwe vanhu vane zvikonzero zvemunhu oga kana zvechitendero zvekusanwa doro kana zvimwe zvinwiwa zvinodhaka, uye vamwe havakwanisi kutora.
Uye zvechokwadi, mitemo pamusoro pemakore ekunwa inofanira kuteverwa-nguva yekunwa muUnited States is 21, nguva yekunwa muCanada is 18 kana 19. Dzimwe nyika dzakasiyana.
Uyewo, kune zvikonzero zvekurapa nei vamwe vanhu vachifanira kurega kunwa doro, kana kuti kutaura nechiremba wavo vasati vanwa:
- Vakadzi vane pamuviri kana kunwisa havafaniri kunwa doro. Kunyange zviduku zvidhakwa zvinogona kukuvadza mwana ari kufambira mberi.
- Vanhu vane chidhakwa kana zvinodhaka havafaniri kunwa doro.
- Vanhu vane chiropa kana pancreatic chirwere vanofanira kutaura nachiremba wavo.
- Ani naani ane gout anofanira kurega doro.
- Vanhu vane chirwere cheshuga vanofanira kutaura nachiremba wavo.
- Ani naani anotora mishonga, kusanganisira pane-in-drug, anofanira kutaura nachiremba wavo.
Nutrition Information
Heano kuputsika kwezvibereko zvinowanikwa mune imwe shumiro yewaini, iyo inoda kusvika gumi nemaviri ounces kana 356 magamu. Iyi nhepfenyuro inowanzo ndeyewaini yakawanda asi iwe unofanirwa kuverenga iyo maratidziro kuti uve nechokwadi chekodori chaiyo yekuti kukosha kwekudya kunogona kuve kwakasiyana newaini.
Macronutrients
- Makorori: 153
- Puroteni: 1.64 gramu
- Carbohydrates: 12.64 gm
Micronutrients:
- Calcium: 14 milligrams
- Iron: 0.07 milligrams
- Magnesium: 21 milligrams
- Phosphorus: 50 milligrams
- Potassium: 96 milligrams
- Sodium: 14 milligrams
- Zinc: 0.04 milligrams
- Vitamini C: 0 milligrams
- Thiamine: 0.018 milligrams
- Riboflavin: 0.089 milligrams
- Niacin: 1.826 milligrams
- Pantothenic Acid: 0.146 milligrams
- Vitamini B-6: 0.164 milligrams
- Folate: 21 micrograms
Sources:
Gémes K, Janszky I, Laugsand LE, László KD, Ahnve S, Vatten LJ, Mukamal KJ. "Doro rinoshandiswa rinosanganiswa nechiitiko chinowedzera chechirwere chemyocardial infarction: migumisiro kubva kuongororo yakawanda inotaridzirwa nevanhu muNorway." J Intern Med. 2015 Sep 14.
Knott C, Bell S, Britton A. "Kushandisa Doro uye Dambudziko Rechipiri 2 Chirwere cheshuga: Kuongorora kwakarongeka uye Dose-Kuongorora Meta-kuongororwa kweVanhu Vanopfuura 1.9 Mamiriyoni Kubva 38 Kudzidza Zvidzidzo." Chirwere cheshuga. 2015; Sep; 38 (9): 1804-12.
Traversy G, Chaput JP. "Kunwa Doro uye Kuwedzerwa Kwakawanda: Kuvandudzwa." Curr Obes Rep. 2015; 4 (1): 122-130.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Kwekurima National Nutrient Database ye Standard Standard Release 28. "Basic Report: 14003, kunwa doro, doro, nguva dzose, zvose."