Sayenzi inoratidza kuti kudya kudya kunova nezvibereko nemiriwo kunobatanidza nekuva nemweya wakagadzikana, njodzi yekenza, utano huri nani, uye hupenyu hwakareba. Maererano neUnited States Dhipatimendi Rezvekurima (USDA), unoda makiropu maviri emichero zuva roga roga uye anenge maviri nehafu hafu yezviyo miriwo zuva nezuva. Kana kana zviri nyore kutarisa, zvinenge zvishanu kusvika kupfumbamwe zvishandiso pazuva.
Saka zvakakura sei kushumira?
Kazhinji, kushanda kwezvibereko kana yemiriwo zvakaenzana nehafu yehafu kapu (yakatswa kana yakasarudzwa). Asi magidhi seminopinashi uye lettuce vane ushumiri hukuru hwakaenzana nekombe imwe yakazara. Chimwe chikamu chimwe chezvibereko, zvakadai seapuro kana marinisi zvinoreva seimwe kushumira. Paunenge uchiverenga mavara pamapuranga akaiswa mumapuranga nemiriwo, unogona kuona kuti kushumira kune nhatu-yechina yekombe panzvimbo yehafu yekapu. Rimwe kushanda kwejusi kune maounces mana.
Heino nzira yekuwedzera michero yako nemiriwo yekudya:
Itai kuti zvive nyore kumba. Maapulo, mapeji, mabhanana, maarangi, uye cherry matamate haafaniri kutora friji kuitira kuti iwe ugovachengeta zviri pachena pamakamuri enyu kana patafura. Apo kunwa kwemazuva kunotenderera zvakapoteredza zvichange zviri nyore kutora chikamu chemichero kana tsama shoma ye cherry tomato.
Edza chimwe chinhu chitsva . Rutabagas inogona kubikwa uye inosanganiswa chete kana inosanganiswa nematezi. Shumira mahwendefa sekunwa kunotapira, kana kunwa pomegranate mairi .
Edza zviduku zvishomanana kubva kune zvokudya zvekudya zvakasvibirira .
Svitsai pamiriwo yakasvibira. Vanokurumidza uye nyore kugadzirira mu microwave kana pa stovetop. Iwe unogona kusarudza miriwo imwe chete yakadai semaperesi, karoti, nyemba yebhinzi, kana kuti cauriflower, kana iwe unogona kuedza mhemberero yemiti yemiriwo.
Pre-cut and pre-washed salads-in-a-bag maketime mealtime easier.
Usangofungidzira kuti isati yakashambwa saladi inosanganiswa haina kuchena. Vapei mvura yakanaka musati magadzirira kudya kwenyu.
Tora michero nemiriwo kushanda. Zvibereko zvakasvibiswa zvakadai semafuta akaomeswa, mashizha, uye makomber chereberries anochengetedza zvakanaka mupurasitiki. Tuck bhegi remazambiringa akaomeswa muhomwe yako kuitira nyore nyore. Zvimwe zvinosungirirwa nemapapuauce kana michero yemichero isingadi friji inogonawo kuchengetwa pane dawati rako.
Pikisi yakatswa makaroti uye celery nechingwa chako kwemazuva masikati. Kana iwe uchidya masikati muresitorendi, sarudza saladi yechipfuva panzvimbo yeFrench fries uye kunwa zana-muzana jisi yemichero pane soda. Ita zvinomera zvemadhokwa sandwiches uye wraps. Vanowanzosara mumakoriyumu uye vanogona kukupai maviri kana matatu mavhisi yemiriwo ane sandwich imwe chete.
Shumirai michero nemiriwo sezvinotevera chikoro chisviniro. Dzivisa masaga emafuta ane mafuta, ndiro dze ice cream, uye mabhodhoro e- sugary sodas . Izvo zvinotapira zvinowedzera mumakori uye zvakaderera mune zvinovaka.
Vatsiva ne:
- Yakagadzirwa mutsva uye kuvhara.
- Kusanganiswa kweaunofarira 100-percent majisi emichero neklabhu soda.
- A parfait yakaitwa ne yogurt, berries, uye nuts kana granola.
- Bhodhoro duku rezviyo zviyo zvitsva nemichero micheche kana mazambiringa akaoma uye mukaka usina mafuta.
- Mbeu dzisina zvibereko dzisina zvibereko.
Sandwiches, Salads uye Pamberi
Kudya saladi sekudya kunogona kukupa maitiro akawanda emichero nemiriwo. Tanga nemamwe lettuce uwedzere marata, maapuro, mapeariti, mabriji, celery, makomkoro, zvinomera, mbesa, mboroji kana cauliflower. Nekubatana kwakawanda, iwe unogona kudya imwe saladhi zuva rimwe nerimwe.
Idya saladi sekudya kamwechete kana kaviri vhiki imwe neimwe.
Paunenge uita sandwich, iva nechokwadi chekuwedzera lettuce uye micheche yakawanda yenyangadza. Tora zvese zvemasarato, zvigadzire uye uzviise parutivi. Wedzera mimwe miriwo kune muto wako uye mapeji ezvokudya, kana kunyange kumasipi emakidheni.
> Sources:
> Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Co. 2013.
> Sampson L, Rimm E, Hollman PC, Vries JH, Katan MB. "Flavonol naFlavone vanobatwa muhutano hweUnited States." J Ndokudya Assoc. 2002; 102 (10): 1414-1420.
> Scalbert A, Williamson G. "Kudya kwezvokudya uye bioavailability ye polyphenols." J Nutriti. 2000; 130 (Supps 8S): 2073S-2085S.
> National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."