Zvibereko nemiriwo Nutrition Facts
"Idya miriwo yako." Sezvinoitika, iyo yambiro kubva kuvabereki vako naambuya nasekurukuru vaive yakanaka. Kudzidza mushure mokudzidza kwakaratidza kuti iwe unodya zvibereko zvakawanda nemiriwo, inoderedza ngozi yako yezvirwere zvakawanda zvisingaperi, kusanganisira kenza, kuneta, chirwere cheshuga uye chirwere chemwoyo-kusanganisira chirwere chemwoyo uye chirwere.
Mhando dzeZvino nemichero: Kudya Rainbow
Kufamba pasi pegoroka kunobvisa kereke kunoratidza kuti kune zvakawanda zvezvibereko nemiriwo kusarudza kubva.
"Kudya murarairi" ndiyo nzira yakanaka yekuita kuti uwane mishonga yose yavanofanira kupa. Izvozvo zvinongoreva kudya mhando dzakasiyana-siyana, sezvo ruvara rumwe rutivi runobatanidzana nehumwe rudzi rwe flavonoid. Zvokudya zvakasvibirira zvebhuruu nezvine ruvara rwepepuru, somuenzaniso, zvakapfuma mune anthocyanins, izvo zvine simba zvinopesana nehutachiona.
Kunzwisisa Starchy vs. Non-Starchy Vegetables
Dzimwe nguva mimwe miriwo inoratidzirwa semashizha kana isiri-starchy.
Somuenzaniso, mishonga yemashizha inosanganisira chibage, mbatata, peas, uye squash; apo lettuce, magidhi, cauliflower, broccoli, anyanisi, tomate, uye asperagasi ndezemienzaniso isina mishonga yemashizha.
Pasi rose, miriwo yemarudzi ose inowanikwa zvakanyanya mumakirori, uye uchaona kuti iyo isiri-starchy miriwo inowanzove yakaderera mumakirori, ounce for ounce, kupfuura mishonga yemashizha. Kunyangwe pane mararamiro akasiyana, ramba uchifunga mupfungwa yekutora pamba pano nguva dzose ichava iyo kudya zvakawanda zvemarudzi ose emiriwo ndiyo nzira yakanaka yehutano hwako hwose. Kusiyana kwakakosha kuwana mishonga yakawanda yemiti ine mishonga yakasiyana-siyana inofanira kupa.
Semuenzaniso, miriwo yakawanda yakasimwa mune zvekudya fiber uye mune mavitamini akawanda anokosha, sa Vitamin A, Vitamin C, uye B Vitamins. Uye mimwe miriwo yakawanda, yakadai semakaroti uye bheet, inopa utano hwakanaka hwekuzvarwa . Nokudaro, iwe unogona kusarudza michero nemagetsi kuitira kugutsa zino iro rinotapira, uye kuziva kuti uri kutora zvakakwana zvekudya kunoitwa (zvisina kufanana nedambudziko rakanatswa uye rakagadzirirwa michina ine shuga yakawedzerwa).
Ndezve Zvitsva, Zvine Frozen, kana Miti Yekakani Yakanakisisa?
Kunyange zvazvo miriwo mitsva inoshamisa apo mumwaka, usatya kushandisa miriwo yakaomeswa, iyo inonyorera , sezvo inenge yakanyanyisa pamucheto wepamusoro.
Miriwo inokonzerwa nekakani inogona kugadzira nzira iri nyore yekuisa mishonga mumabiko ekupedza nguva, asi cherechedza sodium yakawandisa iyo inowanzowedzerwa kune zvokudya zvekakini. Tarisa pasi-sodium translations kana, kunyange zviri nani, avo vasina munyu vakawedzerwa zvachose. Iwe unogonawo kushambidza miriwo kuderedza sodium inopfuura hafu!
Nhutano Hutsva Yezvibereko nemiriwo
Zvibereko zvose nemiriwo (nekusimbisa "zvakakwana" -kuri kutaura pamusoro pembwa yeapuro pano-ine mitoro ye fiber, mavitamini, antioxidants, nezvimwewo zvinovaka muviri izvo muviri wako unoda.
Zvidzidzo zvakaratidza kuti, nekuda kwezvizhinji zvezvinhu izvi zvinovaka muviri, kudya michero yose nemiriwo zvinogona kuderedza kupisa mukati memuviri wako. Muchero uye kugadzirwa kwemiriwo zvakaratidzwawo kuvandudza kushanda kwemidziyo yeropa (inozivikanwa se endothelial basa).
Chibereko nemiriwo yekudya haisi nyaya shomanana chete; zvirokwazvo, inokosha muupenyu. World Health Organization (WHO) inofungidzira kuti inenge mamiriyoni 1,7, kana kuti 2.8 muzana, yevanhu vakafa pasi rose inogona kunzi kudyiwa nekudya zvishoma michero nemiriwo!
WHO inofungidzira zvakare kuti kudyiwa kwezvibereko nemiriwo kunokonzera anenge 14 muzana yevakafa nekuda kwekenza yemuviri, 11 muzana yeichechemic death deaths, uye 9 yekushaya chirwere.
Uyezve, kutsvakurudza kwakaratidza kuti kudya katatu kusvika ku5 kushandiswa kwemichero nemiriwo zuva nezuva kunoderedza ngozi yako yekurohwa, uye kudya zvinopfuura zvishanu kushandiswa zuva nezuva kunoderedza ngozi iyo. Nenzira inoshamisa, zvibereko zvakawanda nemiriwo iwe unodya, inoderedza ngozi yako.
Kudzoka kwakanaka kwazvo pane iwe wekutsvaga.
Kudya Zvibereko Nemiriwo Zvingaita Sei Kuwedzera Kuwanda?
Zvibereko nemiriwo zvinogadzira zvishoma-calori zvokudya. Rimwe hafu yekapu yekushanda yekuzadza, fiber-rich akavhenganiswa mimwe miriwo, somuenzaniso, inongova 59 makori. Pasinei nehotera yakakosha kuverengwa, miriwo inotakura muchirongwa chine utano.
Mushumo we WHO wakataura kuti kune uchapupu hunogutsa hwokuti kudya michero nemiriwo zvinoderedza dambudziko rekuneta. Kuenzaniswa nepamusoro-koriori zvokudya zvakadai sezvokudya zvakagadzirwa zvakakwira mune shuga nemafuta, michero nemiriwo hazviwanzoita kuti uwedzere kukura kana kuwandisa. Uye, nokuti vane zviyero zvakawanda zvekudya zvefibhi nezvimwewo zvinovaka muviri, izvo zvinobatanidzwa nehuwandu hwechirwere cheshuga uye insulin kudzivisa. Nezvikonzero zvakafanana, vanoitawo kuti vanhu vanzwe vakakwana neavo mashoma emakirori, nokudaro vachibatsira kudzivirira kuwedzera kuwanda.
Mune rimwe remitungamiri yaro yekudzivirira kuderedza pamwe nezvimwe zvirwere zvisingaperi, Centers for Disease Control and Prevention (CDC) inoronga nzira dzekuwedzera kushandiswa kwemichero nemiriwo.
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Kuparara kweMiti Iyo Michero Iri Mumwaka
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Kutora Kubereka: Dambudziko Guru Pamusoro Pemvura, Frozen, uye Canned
ICDC inotaura kuti, sekutsvakurudza kwakaitwa, kudya kudya kunowedzera muzvibereko nemiriwo uye kuisa zvokudya zvepamusoro-calorie nemichero nemiriwo zvinogona kuva chikamu chinokosha chegadziriro yekurema.
Ndezvipi Zvibereko Zvizhinji Nemichero Unofanira Kudya?
Mhinduro yakajeka ndeyekuti: vakawanda sezvavanokwanisa.
IUnited States Dhipatimendi Rezvekurima (USDA), kuburikidza neYePlate yekupa mazano ekuronga, inokurudzira kuti vanhu vazadze hafu yeplate yavo nezvibereko nemiriwo. Uyezve, mazano akawanda eUnited States anorayira kudya zvisungo zvishanu zvezvibereko nemiriwo zuva nezuva. Zvisinei, chidzidzo chikuru chakaitwa nevanotsvakurudza muUnited Kingdom munguva pfupi ichangobva kutungamirira vapfuri vekukurudzira zvisungo zvinomwe zuva roga roga.
Iko CDC inotaura kuti, kuchengetedza utano nekudya, kushandiswa kwemichero kana yemiriwo kunofanirwa kunge kusinganzwisisiki (pasina shuga yakawedzerwa), yakanyanya mu sodium, uye 100% juice kana chibereko chemichero. Vashandi vanofanirwawo kunge vanoziva kuti mazai akawanda emichero, kunyange kana ari zana muzana isina juisi isina zvimwe zvinowedzera, zvisati zvisiri sepamusoro mu fiber (kana dzine fiber zvachose) sechibereko chakafanana chakafanana. Zvakare, pane chokwadi kune zano revakuru vako-idya apple yose, kusanganisira peel, nokuti ndiyo iyo fiber iri! Kunwa joro reapuro chete, risina fiber, hazvisizvo zvakafanana.
Kuwedzera Muchero Nemichero Mishonga Yenyu
Kuwana michero yakawanda uye miviri yezuva nezuva iri nyore kana iwe uchidya pamba, sekusarura-sarudzo zvinowanzoshaikwa kana zvasvika pakuva nemiriwo ine utano uye michero yakazara pane menyu.
Paunenge uchienda kunotengesa mabhizimisi, hit chiputi-uye-yemichero chikamu chokutanga. Shandisai michero yakaoma kubata uye kuenda, seapuro, bhanana, uye clementines. Wedzera zviri nyore nyore kudya, sezvinoita karoti uye matanda ewaini, kumotokari yako. Zvadaro chinangwa chekudya zvezvisarudzo zviviri zvako nekudya kwega.
Paunenge uchinge uchidya, zvichida nzira inonyanya kukosha yaunogona kuisa hote yakazara yemiriwo ndeyekugadzira uswa hwakakwana. Ingocherechedza zvisiri zvevggie zvinyorwa zvakadai sekupfeka uye cheese, izvo zvingakurumidza kuparadza utano hwako uye kuora-kurasikirwa nemabasa.
Uyezve, sei usina kugadzira? Nepo chikamu chebroccoli yakabikwa chingave chisinganzwisisiki, iwe unogona kuinakidza chikabikwa mukunakidza kweAsia zvinonhuwira uye chakakandwa nemamondi akaomeswa . Tarisa mapeji aya, zvakare:
- Moroccan Yakatsvayamwa Nyuchi uye Mushonga Vekudya
- Red Beet uye Goi Cheese Ravioli
- Chimiro cheGermany Baked Apple uye Spelled Pancake
- Match Mango Green Smoothie
Sources:
Tsananguro yemashoko: kukurudzira michero uye kushandiswa kwemiriwo munyika yose. World Health Organization.
Nzvimbo dzeDaase Control uye Kudzivirira. Nzira dzekudzivirira kuneta nekumwe zvirwere zvisingaperi: mutungamiri weCDC mazano ekuwedzera kushandiswa kwemichero nemiriwo. Atlanta: US Department of Health and Human Services; 2011.