Rima mashizha mashizha mashizha ishungu dzose muhutano hwedu hutsva-hunoziva, asi ruzivo harusi simba nguva dzose sevashomanana vedu vanoona zvishoma zvishoma USDA mazano emakapu 3 emasvikiro masviki emusi wevhiki. Uye zvakadaro, mhuka idzi dzinopa bonanza yevithamini, mineral, uye phytonutrients . Iwe unosangana kana kupfuura mazano?
Mumwe purofesa wezvokudya akambondiudza kuti zvakanga zvakajairika kumadzitateguru edu ekare kuti adye kusvika mapaundi matanhatu emashizha mashizha mashizha masikati nemafuta.
Akafunga kuti vaifamba vachibva kune imwe nzvimbo vachienda kune imwe, vachingozvitora uye vachidya mashizha sezvavaienda. Iwe unogona kufungidzira kudya chikafu chekutengesa chakazara nemadhi zuva rimwe nerimwe? Nehuwandu hwemavara mashizha mashizha anotapudza kudya uye kusava neshuga, miriwo mashizha mashizha ndiyo nheyo yakanaka yevanhu vari kuderedza kudya kwecarb. Paunenge uchivashandisa, iva nechokwadi chokuti iwe unogadzira zvakasiyana-siyana kuzere nazvo. Funga nezvenzira idzi nhatu dzekuwedzera mavara mashizha kune kudya kwako:
- Smoothies: Wedzera Frozen Green Leafy Veggies sekare, Sipinashi kana Beet Greens
- Sandwiches kana wraps: Kushandisa miriwo yakaoma mashizha panzvimbo yechingwa mu sandwiches kana wraps ndiyo nzira yekuenda kana iwe uchida kuva wakaderera pamarubhi.
- Egg Scrambles: Wedzerai madivi enyu mashizha mashizha matsva kune omelets kana mazai evha. Evha inogona kushandisa kubata uye kutora hazvizopi zvipi zvakapiwa zvakapiwa zvakasimba mapuroteni anonaka kubva pazai.
Zvimwe Kusiyanana Pakati Pezvokudya Zvedu uye Vaya vekare vekare Ancestor
Health Benefits
Miriwo yakaoma mashizha mashizha ndiyo koriori yekoriori, zvichida ndiyo yakawanda inogadziriswa yezvokudya zveboka rekudya. Iyo inopa pfuma yemaminerari (kusanganisira iron, calcium, potasium, uye magnesium) uye mavitamini, kusanganisira mavitamini K, C, E, uye akawanda mavitamini B. Vanopawo zviratidzo zvakasiyana-siyana zvinosanganisira beta-carotene, lutein , uye zeaxanthin, iyo inodzivirira masero edu kubva pakuvhiringidza uye maziso edu kubva kune zvinetso zvine chokuita nemakore, pakati pemamwe mimwe miitiro.
Mashizha masikati machena kunyange ane zviduku zveOmega-3 mafuta.
Vitamin K
Zvichida nyeredzi yezvibereko izvi ndeye Vitamin K. Mukombe weji yakawanda yakabikwa inopa nguva dzinenge mipfumbamwe zvishoma zvinotenderwa kudya ma Vitamin K pazuva. Ndizvozvo, mukombe mumwe chete. Kunyange nemikombe miviri yemasikati yakasvibirira saladhi inopa zvishoma zvishoma pachavo. Tsvakurudzo ichangobva kupa yakapa huchapupu hwokuti vitamini iyi inogona kuva yakakosha zvikuru kudarika yatakambofunga (ikozvino zvishoma zvingave zvisina kukwana), uye vanhu vazhinji havawani zvakakwana.
- Rinodzora ropa rekuvhara ropa
- Inobatsira kuchengetedza mapfupa kubva kune osteoporosis
- Inogona kubatsira kudzivirira uye zvichida kunyange kuderedza atherosclerosis nekuderedza calcium mu arterial plaques
- Inogona kunge iri mutemo mukuru wekuvhiringidza uye inogona kutidzivirira kubva kuzvirwere zvinopisa zvinosanganisira arthritis.
- Inogona kubatsira kudzivirira chirwere cheshuga
Vitamini K is vitamin inogadzikana-mafuta , saka iva nechokwadi chekuisa kupfeka pa saladhi yako, kana kubika miti yako nemafuta.
Almost Carb-Free
Greens ine makidhihydrate mashoma mavari, uye marubhi aripo ari akazara mumatanda e fiber, anoita kuti ivo vanyoroke kudya. Ndicho chikonzero, kazhinji, magedhi ane zvishoma zvisingabatanidzi ropa rekuisa ropa. Mune dzimwe nzira, magedhi anototorwa se "freebie" carb-wise (zvinoreva kuti gluidhydrate haifaniri kuverengwa zvachose).