Vanaamai vedu, vanambuya, kunyanya avo vane bindu ravo pachavo, vachiziva vanoda kupa tafura yezhizha ne saladi, parsley, dill. Greens inodiwa chaizvo uye yakakosha kumuviri wemunhu. Asi nei tisinganyanyi kuishandisa, kana kusatomboidya? Sei kabichi, broccoli, sipinashi zvisingawanzo kuoneka pamatafura edu?
Greens nemashanga emuriwo chikafu chakakodzera chekudzora uremu, sezvo chikafu ichi chine macalorie mashoma. Vanoderedza njodzi yekenza, chirwere chemwoyo, sezvo vane mafuta mashoma, akapfuma muzvokudya zvefiber, folic acid, vhitamini C, potassium, magnesium, uyewo ane phytochemicals yakadai se lutein, beta-cryptoxanthin, zeaxanthin uye beta-carotene.
Nekuda kwehuwandu hwavo hwema magnesium uye yakaderera glycemic index, girinhi uye madzinde zvinokurudzirwa zvakanyanya kune vanhu vane Type 2 chirwere cheshuga. Kuwedzera imwe sevhisi yemiriwo pazuva kwave kwakabatana nekuderedzwa kwe9% munjodzi yechirwere cheshuga. Iyo yakakwirira yevhitamini K inobatsira pakugadzirwa kweprotein yakakosha kune hutano hwemapfupa.
Stems uye magreens ndiwo anonyanya kukonzera iron uye calcium mune chero chikafu. Zvisinei, nguruve uye sipinashi haigoni kuzvirumbidza pamusoro peizvi nekuda kwehuwandu hwe oxalic acid. Beta-carotene, iyo yakapfuma mumagirini, mumuviri wemunhu inoshandurwa kuita vhitamini A, iyo inovandudza hutachiona.
- carotenoids iri murima mashizha mashizha mashizha - akaiswa mu lens yeziso uye macular region ye retina, nokudaro achiita basa rekudzivirira kune ziso. Vanodzivirira kukura kwekatari uye zera remacular degeneration, iyo ndiyo inonyanya kukonzera upofu hwezera. Zvimwe zvidzidzo zvinoti lutein uye zeaxanthin zvinogona kuderedza njodzi yekuva nemhando dzegomarara, senge kenza yemazamu, kenza yemapapu, pamwe nekubatsira kudzivirira chirwere chemoyo uye sitiroko.
is bioflavonoid inowanikwa mukuwanda mumashizha egirinhi. Iine antioxidant, anti-inflammatory, pamwe chete nezvinhu zvakasiyana-siyana mukurwisana nekenza. Quercetin zvakare inovharira zvinhu zvinosanganisirwa muallergic reaction, inoshanda senge inhibitor ye mast cell secretion uye inoderedza kuburitswa kwe interleukin-6.
Iwo magirini nemashizha zvinouya mumhando dzakasiyana-siyana dzemavara, kubva paruvara rwebluish rwekabheji kusvika kuruvara rwegirinhi rwespinachi. Mukuwedzera, huwandu hwezvinwiwa hwakapfuma: zvinotapira, zvinovava, peppery, munyu. Iyo nhungirwa idiki, ndiyo inowedzera kupfava uye kupfava kwayo. Miti yakakura ine mashizha akaoma uye kunhuhwirira kwakasimba. Kuravira kwakapfava kunowanikwa mukabichi, bhititi, sipinashi, ukuwo arugula nemasitadhi zvine spicy mukuravira. Saladhi izere nemiriwo ine zvinovaka muviri zvakakwana uye makemikari kuti tirambe tine hutano. Usaregeredza pfuma yakakanganwika yakadaro semagirini!
Mufananidzo Pfuti: