Chinyorwa chekukosha kwemichero
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Kunyangwe isu tiri kutaura nezvemichero mitsva, michero yakaomeswa kana michero yakaomeswa nechando, iyo yakakosha zvikuru kune hutano hwedu uye nehupenyu hune hutano. Zvibereko zvinopa zvakasiyana-siyana zvekudya uye zvinobatsira kumuviri wedu, zvichibatsira kudzivirira zvirwere zvakawanda. Muchinyorwa ichi, ini ndichaongorora kukosha kwezvibereko uye zvazvinoita pahutano hwedu.
Chokutanga pane zvose, michero yakapfuma muvhitamini uye zvicherwa zvakakosha kumuviri. Izvo zvine vhitamini C, iyo yakakosha pakusimbisa immune system nekudzivirira zvirwere. Chibereko chacho chinopawo vitamini A, iyo inobatsira kuchengetedza hutano hwakanaka hweganda uye maonero, pamwe chete neB vitamini, iyo inotsigira uropi uye nervous system function. Mukuwedzera, michero yakapfuma mune zvicherwa zvakadai se potassium, iyo inobatsira kuchengetedza hutano hwemwoyo uye kugadzirisa ropa, uye iron, iyo inobatsira kutakura oksijeni mumuviri wose.
Chechipiri, michero yakapfuma mufiber, iyo inoita kuti ive chikafu chakakosha chekuchengetedza hutano hwakanaka hwekudya. Fiber inobatsira kuchengetedza bowel nguva dzose uye kudzivirira kuvimbiswa, asiwo kudzivirira kusagadzikana kwekudya kwakadai seCrohn's disease uye irritable bowel syndrome. Zvibereko zvinobatsirawo kuchengetedza huwandu hweshuga yeropa, kuderedza njodzi yechirwere cheshuga chechipiri.
Tinogona kutaura zvakawanda pamusoro pekukosha kwezvibereko, asi chinhu chinonyanya kukosha chine chokuita nekubatsira kwavanoita pahutano hwedu. Zvibereko zvinokosha zvevhitamini, zvicherwa uye antioxidants, izvo zvinobatsira kuchengetedza hutano nekudzivirira zvirwere. Semuenzaniso, michero yakapfuma muvhitamini C, yakadai semaranjisi nemakiwi, inobatsira kusimbisa immune system uye kudzivirira dzihwa nefuruu, nepo michero ine vhitamini A yakawanda, yakadai semakarotsi uye cantaloupe, yakanaka kune hutano hwemaziso uye ganda.
Imwe kukosha kwemichero yakabatana nebasa ravo mukuchengetedza kudya kwakakwana uye kune utano. Munyika umo kudya kwedu kunotongwa nezvigadzirwa zvakagadziriswa uye chikafu chinokurumidza, muchero inzira ine hutano uye inonaka. Mukuwedzera, kushandiswa kwemichero nguva dzose kunobatsira kudzivirira kufutisa uye mamwe mamiriro ane chokuita nemararamiro ekugara.
Chekupedzisira asi chisiri chidiki, michero ine kukosha kwakakosha kwetsika nemagariro. Izvi zvinowanzobatanidzwa nenguva dzemafaro uye tsika dzetsika. Semuyenzaniso, maapuro nema quinces zvibereko zvekudonha zvechinyakare izvo zvinoshandiswa mukunaka kunonaka senge apple pie kana quince jam. Mukuwedzera, michero inowanzoshandiswa mumitambo yechitendero uye tsika dzechinyakare.
Pakupedzisira, muchero wakakosha pakuchengetedza huremu hune hutano uye kudzivirira kufutisa. Iwo akakwira mumvura uye akakosha kudya, asi iwo zvakare akaderera mumakoriyori, achivaita sarudzo yakanaka kune hutano uye inogutsa snacks. Kudya michero nguva dzose kunogona kubatsira kuderedza njodzi yechirwere chemoyo uye mamwe mamiriro ane chekuita nekufutisa.
Mukupedzisa, michero ndiyo yakakosha sosi yezvinovaka muviri uye mabhenefiti ehutano hwedu. Havasi ivo chete vanobatsira kuchengetedza mararamiro ane hutano, asi vanogonawo kubatsira kudzivirira mamiriro akawanda akakomba. Nekusanganisira michero mukudya kwedu kwezuva nezuva, tinogona kuve nechokwadi chehutano hwakanyanya uye hupenyu huri nani.
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Pepa "Fruits uye kukosha kwavo"
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Suma
Michero iboka rakakosha rekudya-dense chikafu uye inoita basa rakakosha mukudya kwedu kwezuva nezuva. Izvo zvakakosha zvefiber, mavitamini, zvicherwa uye antioxidants uye zvinogona kubatsira kuchengetedza hutano hwakakwana. Ndicho chikonzero kushandiswa kwemichero kunofanirwa kuve kwekutanga mukudya kwedu kwezuva nezuva, zvisinei nezera kana mararamiro.
Basa rezvibereko muzvokudya zvine utano
Zvibereko zvakapfuma mune zvinovaka muviri sevhitamini C uye A, fiber, potasium uye antioxidants, izvo zvakakosha pakuchengetedza hutano hwakakwana. Fiber inobatsira kuchengetedza kugayiwa kwakanaka uye kudzora shuga yeropa, uye mavhitaminzi uye ma antioxidants anobatsira kudzivirira muviri kubva kuoxidative kusagadzikana uye kuzvimba. Mukuwedzera, michero inogona kubatsira kuchengetedza hutano hwemwoyo uye kuderedza dambudziko rezvirwere zvisingaperi zvakadai sechirwere cheshuga nekenza.
Kushandisa zvinokurudzirwa
Nutritionists vanokurudzira kudya kanenge 2 servings yemuchero pazuva, asi isu tinofanira kudya zvakanyanya. Zvakakosha kusarudza michero yakasiyana-siyana kuti uwane huwandu hwakawanda hwezvokudya. Muchero mutsva isarudzo yakanaka, asi chando, chakaomeswa kana chibereko chemumagaba chinogonawo kuva sarudzo ine hutano. Zvakakosha kudzivisa michero yakagadzirwa neshuga yakawedzerwa kana zvimwe zvinowedzera uye kusarudza michero mitsva kana iyo ine shuga yepanyama.
Chimwe chinhu chakakosha chekushandiswa kwemichero chakabatana nekudzivirira zvirwere zvisingaperi zvakadai sechirwere chemoyo, chirwere cheshuga uye kenza. Zvibereko zvakapfuma mune zvinovaka muviri zvakaita sevhitamini, zvicherwa uye antioxidants zvinobatsira kuchengetedza hutano. Somuenzaniso, kugara uchidya michero yakadai semaapuro nemapeya kunogona kubatsira kuderedza ngozi yechirwere chemwoyo uye chorudzi rwechirwere cheshuga 2. Uyewo, mimwe michero, yakadai seblueberries nemastrawberries, ine mishonga inogona kubatsira kudzivirira kenza.
Kudya michero
Kudyiwa kwemichero kwakakoshawo pakuchengetedza uremu hune hutano. Michero ine fiber yakawanda, iyo inogona kukubatsira kuti urambe uchinzwa wakaguta uye kudzivirira kudyisa. Zvibereko zvakare zvakaderera mumakoriyori, zvichiita kuti ive sarudzo ine hutano yezvikafu uye madhiri. Kutsiva chikafu chakabikwa uye chikafu chisina kunaka nemichero inogona kubatsira kuchengetedza kudya kwakaringana uye kudzivirira uremu.
Kudya muchero kunogonawo kubatsira kuchengetedza hutano hwepfungwa uye hutano. Zvibereko zvakapfuma mune zvinovaka muviri uye makomisheni anobatsira kuchengetedza hutano hwehuropi uye kugona kwekuziva. Semuenzaniso, kudya michero yakaita semabhanana uye maavocados kunogona kubatsira kuchengetedza mazinga akanyanya e potassium mumuviri, izvo zvinogona kuita zvakanaka pamafungiro uye hutano hwepfungwa.
Conclusie
Zvibereko zvakakosha kune zvinovaka muviri uye antioxidants uye zvinofanirwa kuiswa mukudya kwedu kwezuva nezuva. Kudya michero kunogona kubatsira kuchengetedza hutano hwakanaka uye kudzivirira zvirwere zvisingaperi. Kushandiswa kunokurudzira kunenge 2 servings pazuva, asi zvakanaka tinofanira kudya zvakawanda uye kusarudza michero yakasiyana-siyana kuti tiwane huwandu hwakawanda hwekudya.
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Essay pamusoro pebasa remichero muhupenyu hwedu
Tingave tichida michero kana kuti kwete, tinofanira kubvuma kuti zvokudya zvinokosha zvoutano hwedu. Muchinyorwa ichi ndichataura pamusoro pekukosha kwemichero mukuchengetedza hutano hwedu, pamusoro pezvibatsiro zvavo zvekunaka kweganda uye kuti tingazvibatanidza sei mukudya kwedu kwezuva nezuva.
Zvibereko zvine mavhithamini akawanda, zvicherwa uye antioxidants, izvo zvinobatsira kudzivirira uye kubata zvirwere zvakawanda. Izvo zvine fiber, iyo inotibatsira kuchengetedza kugaya kwakanaka uye kunzwa kuguta kwenguva yakareba. Kudya michero nguva dzose kunogona kuderedza njodzi yechirwere chemwoyo, chirwere cheshuga, kenza uye chirwere cheitsvo. Zvinobatsirawo kuchengetedza uremu hune hutano, sezvo vakapfuma mukudya uye kushomeka kwemacalorie.
Kunze kwehutano hunobatsira, michero zvakare pfuma yerunako rwedu. Izvo zvine mavhitamini akakosha uye zvicherwa zvekuchengetedza ganda rine hutano uye rinopenya, sevhitamini C, vhitamini E uye beta-carotene. Aya ma antioxidants anobatsira kuderedza kuunyana, kudzivirira ganda kubva kune mahara radicals, uye kuwedzera kugadzirwa kwe collagen, iyo inochengetedza elasticity yeganda.
Kuti ubatsirwe kubva kune izvi zvese zvinobatsira, zvakakosha kubatanidza michero mukudya kwedu kwezuva nezuva. Tinogona kudya muchero sechikafu pakati pekudya kana se dessert mushure mekudya. Isu tinokwanisawo kugadzirira masmoothies kana echisikigo muto wemichero, inova ine hutano uye inonaka sarudzo. Zvakakosha kusarudza michero mitsva, yemwaka uye kuidya nokukurumidza sezvinobvira mushure mokunge yatorwa kuti ibatsire kubva kune zvose zvinovaka muviri.
Zvibereko ipfuma yehutano hwedu uye kunaka. Vanotibatsira kudzivirira uye kubata mamiriro mazhinji, kuchengetedza uremu hune hutano uye kuve neganda rinopenya. Zvakakosha kuvabatanidza mukudya kwedu kwezuva nezuva, nenzira dzakasiyana-siyana uye dzine hutano sezvinobvira. Ngatinakidzei zvese zvinonaka uye mavara emichero, kuti tive nehupenyu hwakanaka uye hunofadza.
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