Mukati
Miriwo yakasvibirira ine mune ayo maratidziro echlorophyll, ayo ane iyo yakafanana ruvara. Izvo zvinoratidzwa nesainzi kuti ese shades eeruvara ane maitiro akanaka papfungwa, dzikamisa iyo system yenjodzi uye kudzikisira kushushikana.
Uye miriwo miriwo yakapfuma mu carotenoids, lutein, beta-carotene, pamwe necalcium, iron, folic acid. Ivo vane akawanda antioxidants ayo anobvisa mahara radicals, mira kukwegura uye kukura kwecancer.
Heano zvikonzero zvina zvakanaka zvekuda miriwo yakasvibirira:
Yakaderera glycemic index
Iyo glycemic index ndiyo chiyero chezvigadzirwa zvekusimudzira uye kupatsanura kuita glucose. Iyo yakaderera chibodzwa, iyo yakareba muviri unonzwa wakazara-muviri uye uzere nesimba. Miriwo yakasvibira ine yakaderera glycemic index, inononoka kugaya, ichiratidza simba zvishoma nezvishoma, uchikwanisa kushandisa zvachose, uye kwete kuisa mamwe masendimita pachiuno chako.
Yakaderera koriori
Miriwo yakasvibirira inokodzera zvakakwana mukudya, nekuti, zvakanyanya, ine yakaderera koriori zvemukati. Anogona kuitwa sehwaro hwechikafu chako, uye nemazuva ekutsanya ekushandisa. Kubudirira kwakakosha kwekuchenesa mashandiro ane makomichi emvura uye faibha, iyo inosimudzira ura peristalsis.
Imwe sarudzo yekuderedza uremu - saladi. Mumagiramu zana rine macalorie gumi nemaviri chete uye rakatodzikira pane cucumber. Zvakare usakanganwa nezve green kabichi, kukosha kwayo kwe caloric kuri 100 kcal pamazana magiramu. Kabichi inogona kushandiswa kwete chete mumasaradhi, asi kuti iite iyo toppings uye kuwedzera kune yekutanga ndiro. Iyo inofadza uye inonatsa ura.
Mimwe miriwo miriwo kune chako chikafu - asparagus (20 kcal pa100 g) uye sipinashi (21 kcal pamagiramu zana).
faibha
Fiber inosimudzira zvakare kuonda, inoderedza pfungwa yenzara uye inobatsira avo vane matambudziko nekugaya. Yakawanda fiber musipinachi, green beans, kabichi, broccoli uye green peas. To zvakanaka fiber inobatsira kuchenesa ura, zvinodikanwa kunwa mvura yakawanda. Uye faibha inobatsira kuvandudza hutachiona, kugadzirisa metabolism.
Yakadzika starch yezvinyorwa
Starch inodikanwa nemuviri, asi zvakanaka kana iyo nhamba ikasapfuura inogamuchirwa. Mushure mezvose zvikafu zvine starch zvinotungamira mukuwedzera huremu nematambudziko ekugaya. Miriwo yakasvibirira ine shoma starch uye inosimudzira kuchengetedzwa kwehunyoro mumuviri.
Iyo inonyanya kubatsira miriwo, girini
Makomkoma, lettuce, kabichi, mariki, broccoli, mhiripiri, sipinashi, letisi, bhinzi yakasvibirira, avocado, nhungirwa dzeBrussels, pizi, dhiri, parsley, celery - iyi haisi rondedzero yakakwana yemiriwo yakasvibira yakanaka kudya. Chikwata chegirinhi chinowanzozivikanwa mashizha uye zvinonhuwira - mindi, rukato, madandelion, ayo anogona nyore kuve hwaro hwesaradhi uye ave nemishonga.
Mambo weiyo green squad - avocado, inova manyuko emafuta ane hutano, inobatsira kudzikisa mwero wecholesterol muropa, kuronga basa remwoyo uye nekuvandudza kuona.
Broccoli inoratidzwa zvakanaka pakurwisa kenza uye kudzivirira kwavo kuitika.
Hazvishamisi kuti magirini anowedzerwa kumasaladhi uye anosaswa pamidziyo yavo mikuru, kunyangwe parsley yakajairika nedhiri ndiko kunobva mavitamini akawanda nemamineral. Parsley ine mavitamini A, b, C uye E, calcium, potasium, magnesium, phosphorus, zinc, fluoride, iron uye selenium, flavonoids, mafuta anokosha, terpenes, inulin uye glycosides.
Uye parsley murume ane simba aphrodisiac, akajairira kuwanda kweropa uye mashuga eropa, anovandudza kuona, anodzora kuzvimba uye anononoka kukwegura kweganda uye anochenesa mavara erima, anononoka maitiro ekurasikirwa nevhudzi uye anodzivirira kuratidzika kwekenza.