Zvibereko zvakakangwa, zvakasimwa mazambiringa nemichero, zvinokonzerwa nokuti zvinogara kwenguva yakareba uye dzakanaka mavhitamini, mineral, uye fiber. Asi, kana ukaongorora ruzivo rwehutano hwezvibereko zvose zvitsva nemafunguro awo akaoma, unogona kuona zvakawanda zvega shuga uye makoriri pakushanda.
Saka chii chinoitika? Chibereko chiya chinogadzira shuga akawanda panguva yekusiya mvura?
Kwete. Chibereko hachiiti shuga yakawanda kana yakasviba, asi inorasikirwa nehuwandu, saka nyaya yacho ndiyo iyo iwe unoyera michero usati waenzanisa nayo.
Kurasikirwa Kwemvura Kunofanana Nekurasikirwa Kwemabhuku
Zvibereko zvakaomeswa mumvura yakakosha, kana kuti inogona kusiyiwa muzuva kuti ichinje mvura yakawanda, uye chibereko chacho chagadzirira apo anenge anenge ose emvura apera. Kurasikirwa kwemvura kunoreva kurasikirwa kwekukura kwemuviri, saka kana pakaora, mazambiringa mazambiringa anova akaoma, muchero wecheka, pane zvakawanda zvishoma. Chinhu chimwe chete chinoitika apo plums yakaomeswa muchekereremu kana kana michero kana michero yakasviba.
Paunofanidza michero yakatsva uye yakaomeswa nehuwandu, ipapo iwe uchagara uchitsvaga shuga uye makoriki mumichero yakaomeswa. Asi kana iwe ukazviongorora zvidimbu, chidhi nekoriori zvichave zvakafanana. Saka, somuenzaniso, imwe kapu yemiriwo yakaoma inogarika masendimita makumi mapfumbamwe emashuga apo mukombe wemazambiringa una 15 magamu kana kuti pasi.
Shandura iyo mumakorikori, uye iwe uchaona mukombe wemazambiringa una anenge makorikori zana, uye mukombe wemazambiringa akaomeswa ane ma-calorie anopfuura 434.
Enzanisa nekuwanda
Saka iwe unogona kuona zvinoitika kana iwe uchienzanisa michero itsva nemichero yakaomeswa nekombe nokuti iwe unogona kukwanisa kusvika pamakwenzi makumi matatu kusvika ku40 mune imwe kapu yekuenzanisa mukombe, kana uchienzaniswa nemafuta anopfuura 250 emuzambiringa.
Asi zvakadini kana uchizvienzanisa nehuwandu pane?
Maererano neUnited States Dhipatimendi Rezvekurima Agricultural Research Service National Nutrient Database ye Standard Standard, mazambiringa makumi maviri ane makirogiramu 12 eshuga uye 48 makori. Mazambiringa makumi matatu ane 47 makori uye uye pasi pe10 gramu shuga. Inotaridzika sezvakaita mazambiringa akaoma kurasikirwa neshuga panguva yekuoma, asi izvi hazvirevi izvo. Iko shuga inokonzerwa nemadhiro inokonzerwa nekusiyana uye kuongororwa kwezvokudya kunogona kunge kwakagadzirwa pamhando dzakasiyana. Asi, kunyange zvakadaro, kana uchienzanisa muzambiringa kune mazambiringa, nhamba dzezvokudya zvinenge zvakafanana kunze kwemvura.
Zvakakosha kuratidza kuti dzimwe michero yakaomeswa, seye cranberries, yakanyanyisa, iwe unogona kunge wakamira kuti uidye, saka shuga kana majisi ezvibereko anowanzowedzerwa munguva yekuoma kuitira kuti zviya zvinokonzerwa zvigone kutengeswa sechingwa.
Zvibereko Zvakasikwa zvinofanira Kudziviswa Here?
Kudya kwakakwana kunofanirwa kusanganisira zvimwe zvibereko. Muchero mutsva inenge yakakwirira mune mamwe mavitamini, akadai sevhitamini C, asi mineral uye fiber content zvinowanikwa panguva yekuoma, saka hapana chikonzero chekudzivisa michero yakaomeswa. Asi kana iwe uchicherechedza uremu hwako, iwe uchafanira kuchengeta maziso ekushandira masikisi uye koriori inowanikwa.
Mvura yakasviba, zvinosviba, mabhakede akaomeswa, apulo chips uye apricots dzakaomeswa zviri nyore uye zvinogara kwenguva yakareba kudarika michero yakanaka. Uye ivo vanoita zvakasiyana-siyana:
- Ita saradi yako yaunofarira misi yakaoma, mapepa matsva emuapuro, cranberries akaomeswa, uye mbudiki checheche.
- Kana kuedza sipinashi, pear, uye raisin salad kubva kuCalifornia Raisins.
- Ita vana mukicheni uye uvadzidzise kuti vanoita sei mishonga pagiyo rine mazambiringa akaoma, peanut butter, uye celery.
- Wedzerai michero yakaomeswa kune mafuta anopisa-akacheka kuitira kudya kwekudya kwakanaka uye kwakanaka.
- Shandisa michero yakaomeswa sechinhu chinoshandiswa mumutambo mukuru, senzara ine nyuchi nemasitadhi uye cranberry sauce kubva kuAcean Spray.
Sources:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28.