Mazuva ano, vezvekudya vari kuwedzera uye vangangopa zvinoshamisa, pakutanga kuona, zano: "Idya zvinhu zvine mavara akawanda." Aiwa, ndezvechokwadi, kwete nezve lollipops, asi nezvemiriwo nemichero yemavara akasiyana! Zvirimwa-based vegan foods zvakawanikwa zvine makemikari anonzi phytonutrients ayo asingangobatsiri zvakanyanya kune hutano uye anodzivirira kubva kune zvirwere zvakawanda, asiwo anopa zvokudya ruvara rwavo rwakajeka.
Masayendisiti akawana hukama pakati pemuvara uye zvinobatsira zvinhu zve phytonutrients. Chokwadi ungada kuziva kuti chii chinorehwa uye kuti ndeapi mabhenefiti akavanzika kuseri kwemavara ega ega - nhasi tichagovana ruzivo urwu newe. Asi tisati tasvika kune chokwadi chesainzi, zvakakosha kuti titaure kuti zvakaratidzwa kuti chikafu chine mavara, chakanaka, chinopenya chine hutano nekuda kwekutaridzika kwacho kukwezva. kunomutsa havi ine utano! Izvi zvinonyanya kukosha mukudya kwevana - shure kwezvose, vana dzimwe nguva vane capricious uye havadi kudya. Asi ndiani angaramba ndiro ye“muraraungu”? Mushure mezvose, isu tose - vose vana nevakuru - tinodya kutanga ne "maziso" edu. Zvokudya zvinofanira kuunza kwete chete zvikomborero, asiwo mufaro: kuguta, kusanganisira mupfungwa.
Uye zvino nezve reshiyo yemavara emiriwo nemichero uye chikafu chavari nacho.
1. Tsvuku
Zvikafu zvitsvuku zvevegan zvakakwirira mu beta-carotene (vitamini A), fiber uye antioxidants: vitamini C, flavonol, lycopene. Zvinhu izvi zvinodzivirira muviri kubva pakuita kwemahara radicals, kubva kugomarara uye chirwere chemoyo, uye zvakare zvinopa tsigiro inobatika kune digestive system.
Zvibereko zvitsvuku (nenzira, hazvisi zvehutano uye zvinonaka chete, asiwo zvakanaka!): watermelon, cranberries, raspberries, red grapefruit, strawberries, cherries, mapomegranati, marudzi matsvuku emaapuro. Miti: Beet, tsvuku tsvuku (zvose cayenne uye paprika), tomate, radishes, mbatatisi tsvuku, tsvuku tsvuku, chicory, rhubarb.
2. Orenji
Orange michero nemiriwo inobatsira zvikuru, nokuti. ine akawanda antioxidants, kusanganisira beta-cryptoxanthin uye beta-carotene (iyo inoshandurwa kuita vhitamini A mumuviri). Vanovandudza hutano hwemaziso, ganda uye hurongwa hwekufema, kubatsira nearthritis, kuderedza njodzi yemamwe marudzi egomarara. Aya ma antioxidants anowedzerawo immune system.
Zvibereko: maranjisi (hongu!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, mapichisi. Miti: butternut squash ("walnut" kana "musk" gourd), karoti, squash, mbatatisi.
3. Yero
Zvokudya zveyero zvakapfuma mu carotenoids (antioxidants inodzivirira kenza, zvirwere zveretinal, uye chirwere chemwoyo) uye bioflavonoids, iyo ine simba rakanaka pakugadzirwa kwecollagen (iyo inokonzera runako!), Tendons, ligaments, uye cartilage. Zvibereko zveyero nemiriwo zvinogara zvine vhitamini C (iyo ine anti-inflammatory effects), pamwe nevhitamini A, potassium, uye lycopene.
Zvibereko: ndimu, citron chigunwe ("Ruoko rwaBuddha"), chinanazi, yero pear, yero fig. Vegetables: , yellow madomasi, yellow mhiripiri, chibage (mukutaura nesainzi, uyu hausi muriwo, asi chirimwa chezviyo), uye yero ("goridhe") beet.
4. Girini
Hazvishamisi kuti miriwo yakasvibirira uye michero inowanzoonekwa ine hutano hwakanyanya, sezvo ine mavhitamini A, C, K, antioxidants, pamwe nechlorophyll, lutein, zeaxanthin uye folic acid. Miriwo yakasvibira inobatsira kudzikisa mwero we "yakaipa" cholesterol uye njodzi yekenza, inojairisa kukwira kweropa. Izvo zvakanakawo kumaziso, kusimbisa immune system, kuvandudza kugaya (nekuda kwehuwandu hwefiber), uye inopa muviri calcium, iyo yakakosha kumapfupa nemeno.
Zvibereko: kiwifruit, girini madomasi, zucchini, sweet girinhi mhiripiri, mapeya, avocado, girinhi mazambiringa, maapuro girinhi, denderedzwa ” Miriwo: sipinachi, broccoli, asparagus, celery, pizi, girinhi bhinzi, artichokes, okra, uye ese akasviba mashizha girinhi girinhi. (mhando dzakasiyana dzepinashi, kare uye mamwe marudzi).
5. Bhuruu nepepuru
Masayendisiti aifanira kubatanidza michero yebhuruu nepepuru nemiriwo muboka rimwe, nokuti. hazvibviri kuvaparadzanisa nemakemikari. Zvigadzirwa zvinotaridzika zvebhuruu kana zvepepuru nekuda kwezviri mukati mezvinhu zvakadai uye. Muvara wekupedzisira uchaenderana ne acid-base balance yechigadzirwa.
Anthocyanins ine anti-inflammatory uye anti-carcinogenic mhedzisiro, inobatsira kudzikisa njodzi yechirwere chemoyo uye chirwere cheshuga, uye inobatsira mukurwisa kufutisa uye kuwandisa. Resveratrol chinhu chinodzivirira kuchembera, ine yakataura anti-kuzvimba mhedzisiro, uye zvakare inodzikisa cholesterol, inoderedza njodzi yekenza uye chirwere cheAlzheimer.
Zvokudya zvebhuruu uye zvepepuru zvine lutein (inokosha pakuona kwakanaka), vhitamini C, uye inowanzobatsira kune hutano uye hupenyu hurefu.
Zvibereko: blueberries, blackberries, maonde (maonde), rima mazambiringa, currants, plums, maorivhi, prunes, elderberries, acai berries, maqui berries, mazambiringa akaomeswa. Miti: eggplant, purple asparagus, red cabbage, purple carrots, purple-fleshed mbatatisi.
6. White brown
Iwe unogona kutakurwa nekudya zvinonaka-mavara-mavara miriwo nemichero zvekuti unokanganwa zvachose nezvayo ... machena! Uye ichi chichava chikanganiso chikuru, nokuti dzine zvinhu zvinobatsira - anthoxanthins (iyo inobatsira kuderedza cholesterol uye high blood pressure), pamwe nesarufa (inochenesa chiropa chehupfu, inobatsira pakugadzirwa kweprotein uye utano hweganda), allicin ( ine anti-cancer properties). ) uye quercetin (anti-inflammatory action).
Zvibereko zvichena nemiriwo zvinosimbisa immune system uye zvinobatsira kudzora uremu. Iyo inonyanya kukosha kwavari ndeye rima (brown) kunze uye chena mukati (semuenzaniso, sepeya kana Zvimwe zvine hutano chikafu chichena: cauliflower, chena kabichi, hanyanisi, gariki, howa, ginger, Jerusarema artichoke, parsnips, kohlrabi, turnips, mbatatisi. , fennel newhite (shuga) chibage.
7. Nhema
Rimwe ruvara rwausingafungi nezvarwo pakutanga, kufungidzira “muraraungu” muchero nemuriwo! Asi iwe haugone kurasikirwa nazvo, nekuti michero yakawanda yakasviba nemiriwo inozivikanwa se superfoods. Zvikafu zvitema vegan zvinowanzova izvo zvine zvakanyanya antioxidants, ndosaka ruvara rwavo rwakanyanya. Iyo yakakura sosi yeanthocyanins, ine simba phytonutrients inorwisa chirwere chemoyo, chirwere cheshuga, uye mamwe marudzi egomarara!
Zvokudya zvitema (zvisangonyora michero nemiriwo): nyemba nhema, mupunga mutema kana wemusango, gariki nhema, howa hweshiitake, bhinzi nhema, uye mhodzi dzechia nhema.
Iyi palette yakanaka yemichero nemiriwo. Sekuedza kunobatsira, edza kudya rumwe ruvara rwezvokudya zuva rega rega kwemazuva manomwe - uye pakupera kwevhiki unogona kutaura kuti "wakadya muraraungu" muvhiki!
Maererano ne: