Mazano akasiyana-siyana ezvekudya kunovaka muviri uye masosi eruzivo rwenyanzvi anokurudzira kudya michero nemiriwo "zvinovaka muviri" kubatsira kuderedza njodzi dzechirwere chisingaperi. Asi kusati kwave kusina tsanangudzo yakajeka uye urongwa hwezvigadzirwa zvakadaro.
Zvichida mhedzisiro yedzidzo yakaburitswa muna Chikumi 5 mumagazini CDC (Centers for Disease Control and Prevention, mubatanidzwa wesangano reAmerican Department of Health and Human Services) ichagadzirisa mamiriro ezvinhu aya. Chidzidzo ichi chaive chakanangana nematambudziko ekudzivirira chirwere chisingaperi uye chakabvumidzwa kupa nzira yekuziva nekumisikidza chikafu chinoshanda pakurwisa njodzi dzezvirwere zvakadaro.
Munyori anotungamira, Jennifer Di Noya, purofesa wezvemagariro evanhu paWilliam Paterson University kuNew Jersey uyo anoita nezvehutano hweveruzhinji uye sarudzo yezvokudya, akanyora runyorwa rwekudya makumi mana nemanomwe ezvokudya "zvinovaka muviri" zvichibva pamisimboti yekushandisa uye humbowo hwesainzi. Semuenzaniso, mabriji nemiriwo yemhuri yeonion-gariki yakaverengerwa mune urwu runyorwa "nekuda kwekudzikira kwenjodzi yezvirwere zvemwoyo uye neurodegenerative uye mamwe marudzi ekenza."
Di Noya anozoverenga zvekudya zvinoenderana nehutano hwavo "hupfumi". Akatarisa pazvirimwa gumi nematanhatu "zvekukosha kwehutano hweveruzhinji kubva mumaonero eUN Food and Agriculture Organisation uye Institute of Medicine." Aya ndiwo potasium, faibha, mapuroteni, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc nemavhitamini A, B17, B6, C, D, E uye K.
Kuti chikafu chiongororwe sosi yakanaka yezvinhu zvinovaka muviri, chinofanirwa kupa kanokwana gumi muzana kukosha kwezuva nezuva kwechimwe chinhu chinovaka muviri. Zvinopfuura zana muzana ezvekukosha kwezuva nezuva kweimwe chete zvinovaka muviri hazvipe chero rubatsiro kune chigadzirwa. Chikafu chakarongedzwa zvichibva pane zvemukati wekoriori uye "bioavailability" yeimwe neimwe zvinovaka muviri (ndiko kuti, chiyero chekuti muviri unokwanisa kubatsirwa zvakadii kubva kune chikafu mune chikafu).
Zvitanhatu zvekudya (raspberries, tangerines, cranberries, gariki, hanyanisi uye bhuruu) kubva pane yekutanga runyorwa haina kuzadzisa nzira dze "zvinovaka muviri" chikafu. Heano mamwe ese muhurongwa hwehutano hwakakosha. Chikafu chakazara mumanyuturu uye chakaderera mumakhalori chakanyorwa pakutanga. Pedyo nechigadzirwa mumabhureki chiyero chayo, iyo inonzi yekuzadza chiyero.
- Watercress (chiyero: 100,00)
- Chinese kabichi (91,99)
- Chard (89,27)
- Beet Mashizha (87,08)
- Sipinachi (86,43)
- Chicory (73,36)
- Retisi (70,73)
- Parsley (65,59)
- Romaine lettuce (63,48)
- Collard magirini (62,49)
- Giripuni (62,12)
- Mustard Green (61,39)
- Endive (60,44)
- Chives (54,80)
- Brownhall (49,07)
- Dandelion Green (46,34)
- Tsvuku Pepper (41,26)
- Arugula (37,65)
- Broccoli (34,89)
- Nhanga (33,82)
- Brussels inomera (32,23)
- Green hanyanisi (27,35)
- Kohlrabi (25,92)
- Koliflower (25,13)
- Chena kabichi (24,51)
- Makaroti (22,60)
- Madomasi (20,37)
- Ndimu (18.72)
- Musoro saladhi (18,28)
- Mastrawberries (17,59)
- Radishi (16,91)
- Nguva yechando squash (manhanga) (13,89)
- Maranjisi (12,91)
- Lime (12,23)
- Pingi / tsvuku yemuzambiringa (11,64)
- Rutabaga (11,58)
- Turnip (11,43)
- Blackberry (11,39)
- Leek (10,69)
- Mbatata (10,51)
- Muchero Wechena (10,47)
Kazhinji, idya yakawanda kabichi, akasiyana mavara letisi, uye mimwe miriwo uye uwane zvakanyanya kubva pakudya kwako!
Kunobva:
Nzvimbo dzekudzivirira nekudzivirira hosha