Legumes
Chigadzirwa chemuriwo chinozivikanwa. Zvisarudzo zvekubika hazviperi, asi puree soup inonyanya kufarirwa munguva yechando. Sebhinzi, zvinokurudzirwa kushandisa tsvuku tsvuku, nyemba, chickpeas, green beans, peas, soya.
Mini-gwaro pamusoro pekushandiswa kwemarimu muchikafu:
– Adzuki bhinzi: ndiro nemupunga.
-Anasazi bhinzi: ndiro dzekuMexico (dzakapwanyika).
-Black eye bhinzi: masaladhi, miriwo cutlets, casseroles, pie.
– Bhinzi nhema: soups, chili, mhodzi.
– Lentils: soups, salads, side ndiro, stews.
- Chickpeas: hummus, soups, casseroles.
– Tambo bhinzi: salads, side ndiro, soups.
Ita shuwa kuti hapana kushaikwa kweprotein mumuviri, kana zvisina kudaro yakazara nekuderera kwekudzivirira kwekudzivirira uye, semhedzisiro, kutonhora. Rongedza ma legumes uye chengeta nzungu nemhodzi muzvikamu zvinonzwisisika.
Greens
Fresh herbs (parsley, dill, lettuce) inowanzoonekwa sekuwedzera kuduku kune ndiro huru. Muchokwadi, girinhi inogutsa chinodikanwa chemunhu chemhando dzakasiyana-siyana dzezvinhu zvinobatsira. Muzhizha, kune zvakawanda zvemishonga yakachena, asi munguva yechando, kushayikwa kwayo kunoratidzwa mukushaya simba uye kuora kweganda. Muzvitoro, magidhi "donje" uye ane zvishoma zvevhithamini. Mazambiringa akaomeswa angori kutevedzera akacheneruka ezvitsva. Sarudzo yakanakisa ndeyekukura iwe pachako, mukicheni chaimo. Hydroponics kana matireyi madiki evhu anonyatsokwanisa kukupa zvirimwa zvitsva chero nguva.
kabichi
Chigadzirwa chikuru panguva ipi zvayo yegore, asi kunyanya munguva yechando. Kabichi haina mari, uye huwandu hwevhithamini (kunyanya C uye K) inounganidzwa mumuriwo haisi pasi pemavitamini akaoma anotengeswa mu pharmacy. Iinewo fiber, antioxidants, uye anti-carcinogenic compounds (glucosinolates). Tsvakurudzo dzinoverengeka dzakasimbisa kukwanisa kwekabichi kuderedza dambudziko rekenza uye chirwere cheshuga. Munguva yechando, "rukova" rwakadaro rwemaminerari nemavhitaminzi ruchava rubatsiro rwakanaka kune immune system. Kabhichi rinonyanya kudyiwa risina kubikwa.
squash yechando
Muriwo uchiri wakajeka (zvine hunyanzvi muchero) unobva kuAmerica, uko unoonekwa seimwe yemiti ine hutano kudyiwa. Inowanzovhiringidzika ne zucchini kana nhanga. Squash ine vhitamini C uye A yakawanda, mapuroteni, makabhohaidhiretsi, mafuta, faibha, iron, calcium, potassium nezvimwe. Kugara kunwa squash muvhuvhu uye munguva yechando ndiyo yakanakisa kudzivirira kwezvirwere zvekufema.
Karoti
Muriwo weorenji une "titanic dose" yebeta-carotene, inoshandurwa kuita vhitamini A mumuviri. Inosimbisa immune system uye inosimudzira hutano hwemaziso. Uyewo, muriwo unotakura vhitamini C, cyanide, lutein.
matapiri
Nyore uye inodiwa nevakawanda, mbatatisi haina chete starch, asiwo yakasimba inopa zvinhu zvinobatsira: potasium, magnesium, folic acid, vitamini C. Kunewo mapuroteni mumatata. Muti wemuriwo unobatsira kuderedza BP uye kuwedzera antioxidant mazinga.
uta
Hanyanisi inoshandiswa kuwedzera kunaka mundiro. Muriwo uri nyore kurima uye unowanikwa rinenge gore rose. Hanyanisi ine macalorie mashoma, asi yakawanda vhitamini C uye faibha. Iyo inewo akawanda akakosha oiri anobatsira kuderedza cholesterol mazinga. Uye, hongu, kubva paudiki, munhu wese akaziva maitiro ehanyanisi ekudzivirira kutonhora.
Beetroot
Muriwo weshuga wakapfuma mhinduro yakanaka kune avo vanosarudza kutema zvihwitsi. Pamusoro peshuga yechisikigo, bhiti ine yakakwira huwandu hwe antioxidants, mavhitaminzi A, B, C + potassium uye folic acid. Kusimbiswa kwechisikigo kwekudzivirira hakuzoiti kuti urambe wakamirira!
turnip
Chimwe chinhu chakafanana nembatatisi, muriwo uri pedyo nemasikirwo kune kabichi uye broccoli. Turnip ine huwandu hwakawanda hwezvinhu zvinobatsira kuvanhu (glucosinolates, vhitamini C uye K, folic acid, potasium, fiber), iyo inobatsira mukusimudza inzwi remuviri.
parsnip
Muriwo wakada kufanana nekarotsi, unongochena muruvara. Parsnip inoshandiswa zvose zvakasiyana uye sekuwedzera kune zvakasiyana-siyana ndiro. Iine yakawanda fiber, potassium, vhitamini C, folic acid. Iine yakaderera calorie yemukati, parsnips inokwanisa kupa muviri huwandu hwakawanda hwevhithamini inobatsira mumwaka unotonhora.
Radishi
Italian chicory mashizha matsvuku-machena akaunganidzwa mumusoro muduku. Mashizha ane zvinonhuwira uye zvinovava uye anoshandiswa sechimwe chigadziro chekuwedzera kunaka kune ndiro. Iine yakawanda yevhitamini C, magnesium, potassium uye yakaderera calorie content (23 pa100 g). Radicchio ine chimwe chete chinokanganisa - muenzi asingawanzo pamasherufu eRussia.
Michero yakaomeswa nenzungu
Kukosha kwesimba rakakwirira uye kukwanisa kuzvidya mune chero ipi zvayo inoita kuti michero yakaomeswa inakidze kune wese. Mazambiringa, maapricots akaomeswa, misi, prunes, maarmonds, cashews, hazelnuts, nzungu, walnuts nezvimwe. Sarudza iwo aunoda zvakanyanya uye edza kusaadya ese kamwechete.
Zvibereko nemabriji
Isu tinonyatsoziva kuti kuwana michero mitsva uye michero munguva yechando harisi basa riri nyore, asi isu tine chokwadi chekuti wakatarisira kukohwa ma berries mamwechete pamberi. Kana zviri zvemichero, tarisira matangerine, maranjisi, magirepifruit, uye kiwis—zvose zvine vhitamini C yakawanda, iyo inobatsira kupinza iron uye kudzivirira muviri pahosha.
uchi
Chigadzirwa chakakosha uye chine hutano chinobatsira kudziya munguva yechando uye kubvisa zviratidzo zvekutanga zvechando. Huchi hune huwandu hukuru hwemaminerari nemavhitamini, kusanganisira ayodhini, potassium, iron nezvimwe. Kana iwe uri vegan, saka tarisa dzimwe nzira dzatiri kutaura nezvadzo.
Mvura yakachena
Zvakawanda zvakataurwa pamusoro peizvi, asi isu tichiri kudzokorora: kunwa mvura yakachena chete, iyo inokurudzira kudya uye haina kukonzera kutsamwa.
Uye pakupedzisira, matipi mashoma ekudya munguva yechando:
- Idya chikafu chinopisa mazuva ese. Chokutanga pane zvose, inofanira kuva muto, zviyo kana stews.
– Inwa herbal tea.
- Kumisa masiwiti (muchando zvakanyanya kuoma kuramba). Tsiva chokoreti nehuchi, michero yakaomeswa nemichero.
– Sarudza chikafu chine macarbohydrates akawanda.
Usarwara!