Chinyorwa chemiriwo:

Zvinyorwa zveMuriwo

Nezve Muriwo

Vegetables

Hazvibviri kufungidzira kudya kwakakwana kwemunhu wemazuva ano pasina kudya miriwo, iyo inotipa mavitamini, trace element uye antioxidants. Isu tinoongorora nehunyanzvi kuti ndeipi miriwo inofanira kunge iri patafura.

 

Nutritionists vanoramba vachidzokorora kuti kudya kwakaringana kunowanikwa mukudya kwete chete zvakakwana zveiyo chaiyo makabhohaidhiretsi uye mapuroteni, asiwo huwandu hwakawanda hwemiriwo, miriwo mitsva uye michero. Ndeapi mabhenefiti emiriwo uye chii chinokuvadza chaanogona kutiunzira, takabvunza chiremba wezvekudya.

Zvakanakira miriwo

Zvakanakira miriwo yemuviri wedu zvakakura, asi chinhu chakanyanya kukosha chatinochida nekuchikoshesa sosi yemavhitamini.

Muriwo une huwandu hwakazara hwemavhithamini ane mvura-uye mutangiri wemafuta-akanyungudika vhitamini A, beta-carotene. Mazhinji eBeta-carotene anowanikwa mune yakajeka orenji miriwo yakadai karoti uye nhanga. Zvakare zvakakosha kune hutano hwedu vitamini C, iyo yakawanda mumakabichi (kunyanya mu sauerkraut), bhero mhiripiri yemarudzi ese. Cauliflowers uye nyemba zvine huwandu hwakawanda vitamini B9 (folate).

Muviri wemunhu unonyatsotora mavitamini kubva kune zvakasikwa masosi, uye kana paine pasina kusagadzikana kwemajini mukusanganiswa kwemavhitamini uye shanduko yavo kuita fomu inoshanda, ipapo huwandu hwakaringana hwemiriwo yakasiyana siyana mukudya inogona kuvhara zvakakwana zvido zvedu zvezuva nezuva zvemvura -soluble mavhitaminzi.

Uye zvakare, miriwo, kunyanya yakasviba miriwo miriwo, ine yakawanda yakawanda antioxidants. Masayendisiti akaona kuti hutano hwemunhu wemazuva ano haufungidzike pasina huwandu hwakakwana hweanopa antioxidants, ayo anobatsira kurwisa zvakashata zvezvakatipoteredza senge chepfu. Iwo akapfuma masosi e antioxidants ndeyegirini hanyanisi hadiyo, kabichi, parsley, sorrel, sipinashi.

Zvakare, usakanganwa kuti miriwo ine zvicherwa: potassium, sodium, karusiyamu, phosphorus, iyo inodikanwa mukudzivirira osteoporosis, iko kwakajairika kushanda kweedu hematopoietic system. Chinonyanya kukosha, kudya miriwo kunotipa kugona kuwana fiber - isingagumi yezvikafu zvefibre, inova ndiyo probiotic yemhando yepamusoro.

Kutenda kune izvi zvinhu, yakanaka microflora inogadziriswa muura. Utano hwakanaka hwemuviri myrobiota chivimbiso chehupenyu hurefu, uye izvi zvino zvasimbiswa neakawanda magene ekudzidza. Kuwedzera fiber munhu kwaanoshandisa pazuva, zvirinani kuumbwa kwehutachiona hwake, hurefu uye hune hutano hupenyu hwake huchave.

Kune munhuwo zvake mukuru, iwo mashoma mashandisiro emiriwo uye herbs pazuva ingangoita mazana matanhatu g, ndiko kuti, nyanzvi dzezvehutano dzinokurudzira kudya katatu servings ye lettuce 200 g pazuva. Kana huwandu hwefibre inopinda mumuviri inoderera, zvinoonekwa zviratidzo zvinoenderana - kuzvimbirwa, kuzvimba, kudzikira kwekuzvidzivirira, kukura kwehutachiona microflora muhuwandu hwakawanda. Uye zvakare, kushomeka kwefibre kunokonzeresa mukudya, sezvo iri fiber iyo inotipa isu inogara-refu kunzwa kwekuguta, uchizadza dumbu.

Kukuvadza kwemiriwo

Kukuvadza kwemiriwo kuri munjodzi yekumwa mafetiraiza aishandiswa pakurima kwavo - mishonga yekuuraya zvipuka, nitrate. Isu tinofanirwa kutarisisa kune izvi, kunyanya kana tichidya miriwo muhuwandu hwakafanira, uye tichiedza kusarudza miriwo miriwo, ndiko kuti, yakura pasina kushandisa mafetiraiza.

Nekuwedzera kwechero hosha yemudumbu, miriwo mitsva haifanire kudyiwa. Mune ino kesi, zvirinani kushomeka kupisa kurapwa kwakakosha, vezvehutano vanoti. Miriwo inochengetedza mabhenefiti kana yakabikwa kana kubikwa, inogona kupiswa kana kubikwa.

Nzira yekusarudza chaiyo miriwo

Zvakanakisisa kusarudza zvekumba, zvakachena miriwo. Kana zvichikwanisika, zviri nani kupa sarudzo kune yakasikwa, yakasarudzika sarudzo ndeyekudya kubva mubindu rako, wakasimwa wega.

Muriwo unofanirwa kuibva usina kana chiratidzo chekukuvara kunooneka. Chinhu chakanyanya kukosha ndechekuti panofanirwa kuve pasina zvachose muforoma pamuchero. Kana muforoma maitiro atotanga mune imwe nzvimbo yemuriwo, saka ichi chigadzirwa hachigone kudyiwa, chinofanira kuraswa. Icho chokwadi ndechekuti iyo miriwo yese yatotapukirwa nefungus, saka zvinogona kuva nengozi kudya muchero wakadai.

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