Iro mazano atinonzwa nguva dzose: idya zvibereko zvakawanda nemiriwo. Chikafu chakazara nemichero chinogona kuwedzera hutano hwakakwana, kukurudzira kuora kurasikirwa, kubatsira kuderedza kushanda kweropa-urongwa hunoenderera mberi. Sezvo tichitsvaga nzira dzekuchera zvinhu zvakanaka muzvokudya zvedu, mubvunzo unowanzomuka: Ndeye itsva, yechando kana kuti yakakonzerwa yakanakisisa here? Zvakanaka, ndine mashoko akanaka uye akaipa. Nhau dzakaipa ndeyokuti mhinduro haisi pachena zvakajeka. Mashoko akanaka ndeokuti ndakatora pamwe chete mutungamiri unokurumidza kukubatsira kuita sarudzo yakanakisisa inogoneka.
Kusarudza 1: Mutsva
Apo patinenge tichienda kuchitoro kune michero nemakumbo, tinowanzoenda zvakananga kune chikamu chekubereka. Mamwe mavara akajeka anotiyeuchidza kuti michero mitsva inokonzera mavitamini nemaminera, uye zvisarudzo zvisingaregi zvatipa mukana wekuwedzera mararamiro edu. Zvidzidzo zvakaratidza kuti mhuri dzinogara dzichichengeta michero nemiriwo misha pamba zvinowanzoshumira zvikafu izvi panguva yekudya, kuitira kuti uzadze ngoro yako nezvisarudzo izvi zviri pachena "hongu."
Kunyange ini ndiri mukuru mukuru wezvinhu zvose zvitsva, zvinobudirira zvinorasikirwa nemimwe michero yaro panguva yekubata, kutakura uye kutarisana nemhepo. Mukuwedzera, michero mitsva nemagumbeke zvinowanzoshungurudzwa pakuparara (funga: mambu, mabhakitiriya, nezvimwewo). Nokudaro, nokukurumidza iwe unofambisa pasi, zviri nani.
Nzira shomanana:
- Tenga michero mitsva nemiriwo pedyo nezuva raunoda.
- Enda kushambadziro rako rekurima varimi kuti uwane zvibereko zvakakurira pedyo.
- Chengeta chete michero nemiriwo mufiriji (verenga mitemo!).
- Tora michero nemiriwo yose neTLC.
Kusarudzwa 2: Kanheni
Tomate, chibage, peaches-zvakanaka kuti iwe wakanga uine imwe yezvokudya izvi zvakananga kunze kwekwanisi (ini chokwadi ndine!). Asi, ngatitarisane nayo-michero yeminwe nemiriwo kazhinji inotora rap yakaipa. Munyu unoshandiswa kuchengetedza kunaka nekugadzirwa kunoita kuti vashandi vanoziva nezvehutano vashandure ngoro dzavo kune rumwe rutivi, uye michero yakagadzirwa nemakwenzi kakawanda inodonha mumashirasi anokwidza shuga nemakori. Zvisinei, zvibereko zvinogadzirwa nemakwenzi zvine chinyararire chemafuro (kusvika kumakore mashanu) uye inowanzogadzirisa mari. Mukuwedzera, kubereka kunotungamirirwa kumusango wekunamatira kunowanzosarudzwa pahupamhi hwekukohwa, zvichireva kuti michero yayo ine zvinyorwa zvakanyanya. Kunyange zvazvo kudonha kunoda kumwe kubika, zvichikonzera kurasikirwa kwemavithamini anogadzikana mumvura (zvakadai seB B uye C mavitamini), kurasikirwa kwese hakusi kudarika.
Nzira shomanana:
- Iva nehuwandu hwemhepo here? Sarudza michina ine mavara anotaura kuti "pasi sodium" kana "kwete-munyu wakawedzerwa."
- Kana iwe ukaramba uine miriwo yakagadzirwa nemakwenzi, uasuke mucolander. Kana iwe uine nguva, bvisa kaviri 'em. Iwe unogona kudhonza zvakanyanya se40 muzana yemunyu!
- Dzokai michero yemakinini mumashira akaremara, uye pane kusarudza michero yakachengeterwa mumvura kana majei avo.
Kusarudzwa 3: Vakasungwa
Munzira dzakawanda, michero yakaomeswa nemiriwo yakafanana nemakasheni emakwenzi. Iyo inowedzera mari, uye inosarudzwa munguva yepamusoro (kureva kuti izere nemavitamini nemaminera). Iko kunopisa kunoda blanching (kubika nzira iyo miriwo inodonhedzwa muchidimbu mumvura inotonhora isati yaputirwa mumvura yechando), izvo zvinogona kukonzera kurasikirwa kwezvimwe zvinovaka (zvakare, B uye C mavitamini). Zvakakosha kuziva kuti michero yakaoma inenge ine zvishoma zvishoma pakurera mararamiro pane zvokudya zvekudya; miriwo yechando inofanira kupedzwa mwedzi mitanhatu, apo michero yakaoma yakaisvonaka kwemwedzi 12.
Nzira shomanana:
- Nguva dzose gadzira huruzhi yako neHot 10 Zvokudya zveHair yako
- Kuda s smoothie (kufanana neBur Memory-Boosting Berry Smoothie)? Shandisa michero yechando uye ucheke zvakare pamusoro pechando.
- Kana michero yako yaunofarira kana yemiriwo iri kunze kwekanguva, tsvaka pasi muchikamu chechando kuti ugare chiripo gore rose!
Chii chingaita
Saka, iwe unogona kunge uchishamisika: Ndeupi sarudzo inonyanya kukosha? Zvakanaka, pamugumo, zvinokosha zvekudya zvakafanana zvakafanana. Nzira dzakasviba uye dzakakonzerwa nemakedheni dzinorasikirwa nemamwe michina pachinenge ichigadziriswa, uye zvibereko zvitsva zvinorasikirwa nemamwe michina sezvinongoita makore. Ndinoti chengetedza zvakasiyana-siyana zvakachengetwa mumba mako, uye ona kuti chii chinonyanya kubhadhara bhajeti yako, nguva yako uye marashiro ako. Pakuguma, muviri wako uchakuvongai!
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.
> Sources:
> Barrett, DM (nd) Kuwedzera kukosha kwezvibereko nemichero. University of California-Davis.
> Rickman, JC, Barrett, DM & Bruhn, CM (2007). Kuenzanisira kwezvokudya kune michero itsva, yechando, uye yakagadzirwa nemakwenzi nemiriwo. Chikamu 1. Vitamine C uye B uye phenolic makemikari. Nyaya yeScience yezvokudya neyekurima, 87, 930-944.
> Trofholz, AC, Tate, AD, Draxten, ML, Neumark-Sztainer, D. & Berge, JM (2016). Musha wezvokudya zvipo zvinosanganiswa nekuvapo kwezvibereko nemiriwo panguva yekudya: kunyatsoongorora zvidzidzo. Appetite, 1 (96), 526-532.