Vamwe vanhu vanotenda jisi yemichero yakaipa nokuda kwehutano hwako nokuti yakakwirira mune shuga yepanyama inonzi fructose, kana kuti 'chibereko shuga.' Asi muchero wemichero hauna kufanana neshuga zvinonwiwa zvisinganyanyi kukosha kwehutano kupfuura shuga. Muchero wezvibereko une mishonga imwechete iyo inowanikwa muhupenyu hwose-iyo haisati iine fiber .
Fiber inokosha. Inobatsira kunonoka kuderedza kudya uye kushandiswa kwemashuga chaiwo akawanikwa muchero.
Izvo zvinokuzadza uye zvinokuchengetedza iwe kunzwa zvakakwana kwenguva refu. Asi muto wezvibereko hauna fiber, saka hauna mamiriro akafanana sekudya chibereko chose. Pasina fiber, zviri nyore kutora mune mamwe makoriri asi usingazivi zvauri kuita.
Kwete Fiber asi Huri Noutano
Vanhu vakawanda havadyi zvibereko zvakakwana nemiriwo, saka kunwa jisi yemichero kunogona kuwedzera kushumira kana maviri emichero kuwandu hwezuva nezuva yako chero bedzi paunosarudza zana-zana muzana jisi rezvibereko. Izvowo zvimwe 'zvinwiwa zvezvibereko' zvinongova zvishoma zviduku zvezvibereko uye zvakawanda zvehuga zvinowedzerwa kana kuti fructose yakakura yehusi yezviyo hairevi sekushumira kwezvibereko.
Maounces matanhatu-kana 3/4 kapu-yezana-yezana yejusi yemichero inofananidzwa seye kushanda kwezvibereko. Vazhinji vedu tinoda rimwe chete kune makapu maviri emichero zuva rimwe nerimwe (pamwe chete nemaminitsi maviri kusvika matatu emimiriwo). Farira kunwa jisi yemichero, asi idya imwe michero yose zvakare kune fiber.
Muchero wezvibereko unowanika panzvimbo yako yekudya.
Ichava nemhando dzakasiyana-siyana, uye dzichawanika muhombodo huru uye dzisina kushandiswa. Iyo midziyo yakawanda kana kuti mari yakawanda, asi mapepa asina kushandiswa ari kushanda anowanikwa uye akanaka kune mabiko ehombodo.
Mazano Okutenga Muchero Wakanakisisa Wezvibereko
Apo iwe unotenga jisi yemichero, iva nechokwadi chekutarisa mazwi 100-percent yemuchero jisi pane pevara.
Iwe unofanirwawo kushandisa zvinongororwa, iyo inonyanya kukosha kana uri kutenga juisi dzakadai semapomegranate, acai, kana zvimwe zvinokonzera michero yemichero-zvinowanzosanganiswa nemaapuro kana kuti mazambiringa emurope kutema mari. Haisi iyo apuro kana mazambiringa emuroyi akaipa, asi uri kubhadhara zvimwe zvishoma zvekunaka zvibereko zvekudya uye kwete kuwana zvakawanda zvayo.
Nokuda kwejusi rakashata (uye rinoporesa), tenga yakakurumidza-blender uye uite kumba. High-speed blenders inovhura chibereko kuitira kuti uchengetedze fiber iri kurasikirwa mumatombo akawanda akatengwa.
Sources:
IUnited States Dhipatimendi Rezvekurima, SelectMyPlate.gov. "Mazano Okukubatsira Iwe Kudya Zvibereko."
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. " Dietary Guidelines for Americans , 2015-2020."