Sei vashanu?

Pakatangira sirogani "Idya kanokwana mishanu yemichero nemiriwo pazuva", kune iyo National Health Nutrition Chirongwa (PNNS), chirongwa chehutano hweveruzhinji chakatangwa muna 5 neFrance State kuitira kuchengetedza kana "kugadzirisa hutano hwehuwandu hwevanhu nekuita kuburikidza nehutano. Ichi chirongwa uye zvinokurudzirwa zvinokurudzirwa zvinovakirwa padanho reruzivo rwesainzi.

Nekudaro, kune michero nemiriwo, mazana ezvidzidzo zvehutachiona akaratidzira kuti vanhu vanodya michero nemiriwo yakawanda vane hutano (batanidza kuchinyorwa pamusoro pekudzivirira kweF & V pane hutano). Uye iyi mhedzisiro yakanaka ndeyekusimba sezvo huwandu hwemichero nemiriwo yakadyiwa yakakosha. Muchiedza cheruzivo urwu, kunwa kunwa kweinosvika mazana mana emazana emichero nemiriwo pazuva zvakatsanangurwa nekuzadziswa kubvumirana padanho repasi rose (WHO). Sezvo zvese michero nemiriwo zvisina kuenzana maererano neuwandu, ichi chinangwa chezuva nezuva chinoshandurwa maererano nechikamu.

Chii chinonzi kupihwa michero nemiriwo?

Muvanhu vakuru, kupihwa michero nemiriwo zvakaenzana ne80 kusvika 100 g. Nezve vhoriyamu, uku ndiko kukura kwechibhakera.

Izvi zvinogona kuve semuenzaniso apuro diki, mashanu plums, 10 mahabhurosi, bhanana, ndiro yemiriwo mbishi, kana 100 g yemuto.  

Muvana, hapana girama yakatsanangurwa nekuti huwandu hwacho huchawedzera nezera remwana, asi chiratidzo che "1 chikamu = saizi yechibhakera" chinoramba chiri chechokwadi.

Nekudaro, girazi re smoothie rakagadzirwa kubva pamichero mishanu haringaite zvikamu zvishanu asi chimwe chete. Izvozvowo zvinoenda kune muto: muto wepasi wakagadzirwa kubva kune akati wandei miriwo "kuverenga" kwechikamu.

Huwandu hwemichero nemiriwo hunofanirwa kuenzana here?

Kurudziro iyi mucherechedzo! Nhamba yemichero nemiriwo haifaniri kuenzana. Zvichienderana nekufarira kwako, zvishuwo zvako zvezuva kana chirongwa chako, unogona kudya matatu masevhisi emiriwo uye maviri emichero, shandisa migove yako yese panguva yekudya kumwe chete kana, zvinopesana nekuzviparadzira pakudya kwako kwezuva. Zvakanakira ndezvekuedza kubatanidza michero nemiriwo mune imwe neimwe yekudya kwako uye kusiyanisa zvigadzirwa zvaunodya zvakanyanya sezvinobvira kuti uwane zvakanyanya mabhenefiti.

Ndeipi fomu yekuvadya?

Zvitsva, zvakaomeswa, zvemumagaba, zvakakanyiwa, musalad, zvakachekwa, zvakabikwa, muto, mugratin, mumash, mucompote, chero chimiro nemudziyo chero paine huwandu, kureva 400g yemichero nemiriwo pazuva yakapararira. zuva rose. Iyo yakanaka ndeyekufarira zvigadzirwa zvakasvibirira uye kugadzirira kumba kuchengetedza akawanda mavhitamini nemaminerari sezvinobvira, uchidzora huwandu hwemunyu, mafuta uye shuga zvakawedzerwa kune ako michero nemiriwo.

Kana vasina shuga yakawedzerwa, makomputa anogona kuverenga kune ako ezuva nezuva servings. Muchero wakachena uye majusi emiriwo anogona kuverengera sekushandira mumwe chete asi kwete kanopfuura kamwe pazuva sezvo michero nemiriwo yakakosha pakutsenga, kudya kwefibre uye kuzara kwemhedzisiro.

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