IUnited States Dhipatimendi Rezvekurima (USDA) inogadzirisa hutano hwekushandira kwezvibereko zvakawanda nemiriwo pane imwe kapu. Asi michero nemiriwo hazviwanisi zvakakwana mumukombe wekuyeresa, uye kune kusiyana kwakaenderana nehuwandu. Dzidza pamusoro pehuwandu hunoshumira hukuru hwezvibereko 18 nemiriwo zvakasiyana-siyana zvinoenderana neConsiderMyPlate.gov mazano.
1 - One Large Banana
Rimwe bhanana guru (anenge masendimita masere pakureba) rakaenzana nekushanda kwezvibereko. Bhanana yakakwirira mu potassium, magnesium, B mavitamini, vitamini C, uye fiber. Imwe bhanana yakasviba ine makirogiramu anenge zana uye yakakwana kwemasikati masikati.
2 - Eight Large Strawberries
Kudya gorosi rakasvibirira guru richakupa rimwe zuva kushanda kwezvibereko. Strawberries ane mavitamini C akakwirira uye potassium, pamwe chete ari pasi mukoriyori. Rimwe kushandiswa kwegorobheni rine zvishoma pamakumi mashanu emakori. Wedzera strawberries yakatsanangurirwa kune zvokudya zvako zvekudya zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya.
3 - Two Makuru Makuru
Zviviri zvakakura plums zvakaenzana semunhu anoshumira michero uye iwo anonyanya kugadzira potassium uye vitamini A. Kushanda kwema plums maviri kune magiro maviri emufibhi uye anenge makumi matanhatu emakirori kuitira kuti ivo vakanaka seka-calorie mangwanani mangwanani .
4 - 32 mazambiringa
Kudya anenge 32 mazambiringa kunofanira kuenzana semunhu anoshumira michero. Mazambiringa ane mamwe iron uye potasium, uye 32 mazambiringa ane mashoma anodarika 150 makori. Chengetedza mazambiringa mufiriji uye uidye sechinhu chinozorodza.
5 - Half Cup Raisins
Zvinomera zvinenge zvakafanana namazambiringa, asi pasina mvura, saka mishonga nemakoriya zvinowedzera. Rimwe hafu mukombe wemazambiringa akaomeswa ane anenge makori mazana maviri. Wedzerai mizambiringa yakawanda kune imwe ndiro kana oatmeal kana imwe yenyuchi inopisa.
6 - Rimwe Apple Small
Imwe ipulo duku (zviduku pasi pemasendimita masendimita pakureba) inofananidzwa sekushumira kwezvibereko. Maapulo ane potasium, mavitamini uye anenge magiramu e-fiber, uye imwe aporo ine mapurogiramu anenge 75. An apple ndiyo yakanakisa kudya kunobva paruoko.
7 - One Whole Peach
Imwe peach yose (iri pasi pemasentimita matatu muhupamhi) inobatsira sekushumira kwezvibereko. Peaches inzvimbo yakanaka ye potassium, magnesium uye vitamini A. Rimwe peach guru ine ma-calorie makumi manomwe uye inowanikwa sechinhu chinonaka kana kuti yakawedzerwa kune yakachena saladhi.
8 - One Cup Orange Juice
Orange juice inonyanya kunobva mavitamini C, folate uye potassium. Asi, kufanana nejisi rezvibereko zvakawanda, zvishoma zvishoma mumakori. Rimwe kushanda maawa masere (imwe kapu) uye ine 120 makori. Farira girazi remusi wekudya kwemangwanani kana masikati.
9 - Three Broccoli Spears
Broccoli inonyanya kunobva mavitamini, mineral, fiber uye nhamba ye antioxidants iyo inogona kukubatsira hutano hwako. Miti mitatu yakareba yakareba 5-inch ye broccoli ine anenge makori 30 kuitira kuti ushumire nemwoyo wose broccoli nechingwa.
10 - 12 Vana Varoti
Makaroti anozivikanwa sechinhu chinopa vitamini A. Gumi nevana vana makaroti ane anopfuura 16,000 Munyika Dzose dzevhitamini A. Vanewo hupfumi mune zvicherwa, fiber, uye nzvimbo yakanaka yevanhu, zvose zvinenge makumi mana emakori. Kushumira vana karoti nechepe ye hummus kana lite saladi kupfeka.
11 - Rimwe Tato Guru
Tomate yakazara mavitamini A neC uye potassium, pamwe chete iyo inonyanya kunobva lycopene uye fiber. Rimwe guru nyanya (inenge masendimita masendimita pakureba) ine makero makumi matatu. Unakidzwa nekatisi yakachena yakagadzirwa nesadhiji kana sandwich.
12 - One Cup Vegetable Juice
Muchengi juice, kusanganisira tomato juice, yakazara mavithamini nemaminera. Rimwe kushanda rinokwana maawa masere kana imwe kapu yakazara. Imwai kapu yemuriwo wezvirimwa nokuda kwekutsvaga-me-up munguva yemasikati.
13 - Rimwe Gorosi Yakakura
Imwe mbatata yakakura imwe inopfuura masendimita maviri muhupamhi. Sweet mbatata yakazara mavitamini A neC, minerals uye fiber. Imwe mbatata yakakura inenge inenge 125 makori. Shandisa mbatata sewaini yako huru uye pamusoro payo nenyuchi uye broccoli.
14 - Imwe Mhete Yakakura yeChibage
Imwe nzeve huru yegorosi inotapira, zvisinei, masendimita masere pakureba. Chibage chakanaka chinonyanya kubudisa potassium uye magnesium uye inewo mavitamini akawanda uye fiber. Zvinotaridzwawo kuti zviyo zvakakwana uye zvakakwana kune chero kudya kwemanheru.
15 - Zviviri Zvikuru zveCelery Stalks
Celery inonyanya kunakira potaziyamu uye fiber. Tambo mbiri dzakakura (anenge 11 kusvika ku12 masendimita yakareba) dzine mazana makumi maviri emakori. Dzorera pane celery sechingwa kana kuwedzera kune soro kana saladhi.
16 - Makapu maviri eRaw Greens
Miti yemashizha mashizha emavara akareba mumaminerari, mavitamini uye fiber uye akawanda kwazvo mumakori. Makapu maviri epinashi yakasvibiswa, somuenzaniso, ane 14 makorikori chete. Shandisa murwi wezvinotapira misi yakaoma sechinhu chepamusoro muhomwe huru ine utano.
17 - One Cup Yakabikwa Greens
Zvokubika magidhi zvinotakurwa nemavitamini nemaminerari pamwe nema antioxidants anogona kunge ane utano hwakanaka. Kubika kunogadzirisa magidhi, saka kushandiswa kwepinashi yakagadzirwa ndeimwe kapu. Shumira kusunungura sipinashi kana chard nekunwa kwako kwekudya.
18 - Rimwe Guru Rwepuru
Tsvuku tsvuku tsvuku inowedzera mavitamini C, pamwe chete nemamwe mavitamini uye potasium. Imwe tsvuku huru tsvuku inenge inenge masendimita masendimita pakureba, uye inenge masendimita masere pakureba.
Sources:
United States Dhipatimendi Rezvekurima, SelectMyPlate.gov. "Zvose Pamusoro peBhuku ReMichero."
> United States Dhipatimendi Rezvekurima, SelectMyPlate.gov. "Zvose Pamusoro peMiti Yezvirimwa."
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Chirongwa National Nutrient Database ye Standard Standard Release 28.