Mukati
1. Miriwo inowedzera hutachiona uye inodzivirira kukwegura
Kwenguva yakareba, zvakatendwa kuti zvakakosha zvemiriwo nemichero mavhitaminzi. Zvechokwadi, 5-6 mashizha emiriwo kana michero zuva rega rega inotipa isu, somuenzaniso, 200 mg yevhitamini C. Zvisinei, vitamini C inogonawo kuwanikwa kubva kune multivitamin tablet, asi hapana flavonoids mairi. Mumiriwo, flavonoids yakawanda, uye hazvibviri kurarama zvakanaka pasina ivo.
Flavonoids iboka rezvinhu zvine dzakasiyana siyana zvivakwa uye mabasa; isu tinofarira chinhu chimwe: vane antioxidant uye immunostimulating zvivakwa. Uye, maererano nezvakawanda zvidzidzo, zvakakosha mukudzivirira kenza, hutano hwemwoyo, kurwisa kusagadzikana uye kwevechidiki ganda.
Mukuwedzera, miriwo tsvuku, yero uye orenji yakapfuma mu carotenoids, uye zvinhu izvi zvinobudirira kudzvanya basa remahara radicals, izvo zvinokonzeresa kuchembera kwemuviri uye kukura kwegomarara.
Zvese izvi "zvinomera zvemuriwo" zvinotsanangura kuti nei "Kudya kweMediterranean" kuchikurudzirwa kune hupenyu hune hutano uye nei chikafu chisina kukwana mumiriwo mitsva mitsva, michero uye green salads inowedzera njodzi dzekenza.
2. Muriwo unodzora cholesterol uye unodzivirira gomarara
Muriwo wakapfuma mune fiber - yakasungika uye haina insoluble. Pakutanga kuona, mutsauko uripakati pavo ishoma, asi kutaura zvazviri, idzi tambo mbiri dzakasiyana dzinobata pamatanho maviri akasiyana.
Soluble fiber inobatsira kubata nenzara, inodzivirira shuga yeropa kusvetuka-svetuka sezvainoda, inosimudzira kudzora uremu uye "monitors" cholesterol.
Insoluble fiber inodiwa kuitira kugara uchiita basa, kudzivirira chirwere chekenza uye kuitira kuti ropa rirambe rakajairika.
Muriwo handiwo woga unobva mumhando mbiri idzi dzefiber: ese ari maviri anogona kuwanikwa muzviyo, nyemba, uye zviyo. Asi chete nemafuta mashoma emiriwo pazuva zvinokwanisika kudya huwandu hunodiwa hwefiber uye kwete kuwana mamwe makorikori mumutoro.
Izvo zvirimo zvinovaka muviri mumiriwo (mg / 100 g)
| Flavonoids* | Carotenoids | Soluble faibha | Insoluble faibha | |
| Broccoli | 10 | 3 | 15 | 14 |
| Celery | 10 | 2 | 13 | 15 |
| Frize saladhi | 2 | 2 | 10 | 13 |
| Brussels inomera | 6,5 | 1,8 | 6 | 14 |
| Koliflower | 0,3 | 0,3 | 12 | 13 |
| Cucumber | 0,2 | 2 | 7 | 10 |
| Tsikoriy | 29 | 1,3 | 9 | 12 |
| sipinachi | 0,1 | 15 | 8 | 13 |
| Tambo bhinzi | 7 | 3 | 13 | 17 |
| Anyanisi | 35 | 0,3 | 12 | 10 |
| Radish | 0,6 | 0,2 | 11 | 16 |
- Quercetin ine decongestant, anti-allergenic, anti-kupisa simba.
- Kaempferol inoshanda mukudzivirira kenza uye chirwere chemoyo.
- Apigenin is antioxidant iyo yakaratidzirwa kuve inoshanda mukudzivirira kenza maererano nezvakawanda zvidzidzo.
- Luteolin ine antioxidant, anti-kupisa, anti-allergenic, antitumor uye immunomodulatory mhedzisiro.
3. Muriwo wakasanganiswa nemafuta "kubiridzira" nzara
Kana miriwo yanga isipo muzvisikwa, inofanirwa kugadzirwa neavo vanoongorora huremu hwavo. Ivo vanobatanidza matatu akanyatsonaka zvivakwa: yakaderera koriori zvemukati, riine rakakwira vhoriyamu, uye yakanaka fiber zvemukati. Nekuda kweizvozvo, miriwo inozadza mudumbu, ichigadzira kunzwa kwekunyepa kwekuguta. Uye kuti uwedzere, chiite mutemo wekuwedzera madonhwe mashoma emafuta emiriwo kumiriwo.