Mubvunzo: Ndakataurirwa kuti kutema michero nemiriwo kunoderedza mararamiro avo , asi handinyatsonzwisisi kuti nei izvozvo zvichiitika. Ndinofunga kuti kugadziriswa kwezvibereko uye veggies zviri nyore, asi zvichida handifanire kuzvivhara pakarepo pandinovaunza kumba. Ko zvakadini nezvibereko uye mhuka dzinenge dzichigadzirwa uye dzakaputirwa muchitoro?
Mhinduro: Iwe wakarurama - kudzvora, kucheka, kuchera kana kutengesa michero nemiriwo kunoderedza zvimwe zvekudya kwavo.
Mushonga unotambura zvakanyanya kunowanzova vitamini C, kunyange zvazvo mamwe vitamini A uye vitamini E zvichirasikirwa zvakare. Zvose izvi mavitamini ndiwo antioxidants, izvo zvinoreva kuti vanoita zvinoenderana neokisijeni. Ikoko uye zvivharo zvinowanzochengetedza mavitamini e-antioxidant mukati. Kana uchinge waputika mukati mechidziviriro chekudzivirira, nyama yechipfuva inoratidzirwa kumhepo uye okisijeni inoderedza mavitamini e-antioxidant.
Zvimwe zvakawanda zvinovaka muviri, zvinosanganisira minerals, B-mavhithamini akaoma, uye fiber haasi kurasikirwa mushure mekucheka kana kutarisa michero nemiriwo. Asi, sezvo ivo vanowanzowanikwa mune zvivharo, zvakanakisisa kusiya chikafu chinodyiwa chisina kunaka uye chikadya. Mbatatisi, karoti, uye makomkomera, somuenzaniso, zvinogona kungocheneswa zvakakwana uye zvinoshandiswa sezvazviri.
Kuchengetedza Zvibereko Nemichero Kuti Uchengetedze Nyaya Yakanyanya Kuwedzerwa
Nzira yakanakisisa yekuchengetedza michero nemiriwo ndeyekuti urege kubva usina kushambwa neganda, mapfundo, kana zvikopa zvakasimba kusvikira zuva raunoronga kuzvidya.
Iwe haufaniri kumirira kusvikira nguva yekupedzisira kuti ucheke zvibereko zvako, asi iva nechokwadi kuti unozvichengetedza zvakachengetwa mumhepo yakadzika mumhepo yako firiji mushure mekunge mavacheka-uye zvakanakisisa kana iwe uchigona kuvasiya muzvinyorwa zvitsva. Chinyorwa chepasi chinoreva kuderera kweiyo oxygen uye mamwe mavitamini ekuchengetedza.
Ndinoziva zvinogona kunge zvakaoma kuti usuke uye ucheke michero nemiriwo yako paunenge wakabatikana nezvimwe zvinhu.
Kunyanya, kuva nezvibereko zvitsva nemiriwo yose yakagadzirira kuenda zvinogona kuita kuti zvive nyore kwauri kuti uite sarudzo dzakanaka panguva yekudya. Saka endai mberi mutenge michero nemagumbeti ayo akagezwa uye akachekwa kuita zvidimbu. Ingozvichengetedza mumidziyo yavo uye yeuka kuti havazoperi nguva iyo yose yakareba.
Sources:
Academy of Nutrition uye Dietetics. "Nzira Yokuwana Nayo Flavour Nutrient." Yakasvika musi waMay 5, 2016. http://www.eatright.org/resource/homefoodsafety/safety-tips/food-poisoning/getting-the-most-vorvor-and-nutrients.
María I. Gil, Encarna Aguayo, Adel A. Kader. "Kuchinja Kwehutano uye Kuchengetedzwa Kwemhando Yakachena MuTsika-Yakapesana Nezvimwe Zvibereko Panguva Yokuchengetedza." J. Agric. Zvokudya Chem., 54 (12), 4284 -4296, 2006. 10.1021 / jf060303y S0021-8561 (06) 00303-7. Yakasvika musi waMay 5, 2016. http://pubs.acs.org/doi/abs/10.1021/jf060303y.
IUnited States Food uye Drug Administration. "Raw Produce: Kusarudza uye Kushumira Iyo Zvakachengeteka." Yakasvika musi waMay 5, 2016. http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm114299.htm.