Watercress, bok choy, chard uye beet miriwo ndeimwe yemiriwo-yakaomesesa-yakazara miriwo yakazara nemavhitamini nemamineral, sekureva kwechidzidzo chitsva.
Panguva imwecheteyo, haufanirwe kutarisira kudya kubva kune raspberries, tangerines, garlic uye anyanisi, maererano nekudzidza kumwe chete.
Nhungamiro yezvokudya zvenyika inosimbisa kukosha kwe "simba" michero nemiriwo, izvo zvinosanganiswa nekuderedza ngozi yechirwere chisingaperi.
Zvisinei, munyori wekudzidza anotaura kuti panguva ino hapana kugoverwa kwakajeka kwekukosha kwekudya kwemiriwo, izvo zvingaratidza kuti ndezvipi zvezvigadzirwa zvinofanira kunyanya kurongeka se "simba".
Mumharidzo yake, Jennifer Di Noya, mutevedzeri wepurofesa wesociology paWilliam Patterson University, Wayne, New Jersey, akanyora runyoro rwakavakirwa pakudya kunovaka muviri kwemichero nemiriwo vachishandisa data kubva kuUSDA.
"Zvokudya zvepamusoro-soro zvine huwandu hwekudya-ku-calorie," anodaro Di Noya. “Mapoinzi anogona kubatsira vatengi kuti vatarise pane zvavanoda zuva nezuva uye kuti vangawana sei zvinovaka muviri zvakawanda sezvinobvira kubva muchikafu. Iwo masisitimu anoratidza zvakajeka kukosha kwekudya kwezvikafu zvakasiyana uye zvinogona kubatsira kutungamira kusarudzwa. "
Di Noya akaverenga kukosha kwekudya kwezvibereko nemiriwo makumi mana nenomwe uye akaona kuti zvese kunze kwezvitanhatu zvakasangana nezvinodiwa zve "simba" chikafu.
Pamusoro pegumi - cruciferous uye rima rakasvibirira miriwo. Mukurongeka, iwo watercress, bok choy, chard, beet miriwo, inoteverwa nesipinashi, chicory, mashizha lettuce, parsley, romaine lettuce, uye collard greens.
Miriwo yose iyi ine mavhitamini B, C, uye K akawanda, iron, riboflavin, niacin, uye folic acid—zvokudya zvinobatsira kudzivirira muviri pagomarara nehosha yemwoyo.
“Miriwo iyi yakasvibira ndiyo iri pamusoro-soro pamapepa emiriwo 'yesimba'," anodaro Lori Wright, mutauriri weAcademy of Nutrition and Dietetics.
“Dzine mavhitamini B akawanda, uye mashizha awo ane fiber yakawanda,” anodaro Wright. - Kana iwe uchifunga nezvezvirimwa, zviri mumashizha izvo zvinovaka muviri zvinochengetwa. Izvi zvirimwa zvine mashizha zvakazadzwa nemamineral, mavhitamini, uye fiber uye zvine macalorie mashoma kwazvo.”
Vanhu vanocheka mashizha emiti yakaita secelery, makarotsi, kana bhiti “vanocheka chikamu chinobatsira zvikuru,” anodaro Wright, mutevedzeri wapurofesa paInstitute of Public Health paYunivhesiti yeSouth Florida, Tampa.
Michero mitanhatu nemiriwo isingabatanidzwe mune rondedzero yezvigadzirwa zvesimba: raspberries, tangerines, cranberries, garlic, hanyanisi uye blackberries. Kunyangwe iwo ese aine mavhitamini nemamineral, haana kupfuma zvakanyanya mukudya, chidzidzo chinodaro.
Rondedzero yakazara inoburitswa June 5 mujenari Chronic Disease Prevention. Vanhu vachawana kudya kwezvirimwa izvi zvisinei nekuti vakazvidya zvisina kubikwa kana kuzvibika. Chinokosha hachisi chekuvabika, anodaro Wright.
"Unowana 100% yevhitamini nemaminerari mumiriwo mitsva," anodaro. "Kana ukaabika, ucharasikirwa nechimwe chikamu, asi kwete zvakawanda."
Nekudaro, kana miriwo ikabikwa, mavhitamini B, C uye zvimwe zvinovaka muviri zvinogona kuburitswa, Di Noya naWright vanodaro.
“Vabiki vanobika sipinachi nekare vanofanira kuchengetedza mvura kuti isavira, pamwe nekuishandisa kana vachibika ndiro kana kuwedzera kumasoso nemasobho,” anodaro Di Noya. Wright anobvumirana naye: “Tinokurudzira kushandisa mvura. Kana wadya bhinzi yegreen, isa kamushonga kadiki,” vanodaro.