Maererano nekuongorora kweDutch, nyama chena yemichero nemiriwo inobatsira kudzivirira sitiroko. Zvidzidzo zvakapfuura zvakagadzira kushamwaridzana pakati pekudya michero yakawanda / miriwo uye njodzi yakaderedzwa yechirwere ichi. Zvisinei, chidzidzo chakaitwa muHolland, kekutanga, chakaratidza kuwirirana nemuvara wechigadzirwa. Michero nemiriwo zvakaiswa mumapoka mana emavara:
- . Miriwo yemashizha yakasviba, kabichi, lettuce.
- Iri boka rinonyanya kusanganisira michero yecitrus.
- . Tomato, eggplant, mhiripiri uye zvichingodaro.
- 55% yeboka iri maapuro nemapeya.
Ongororo yakaitwa paWageningen University kuNetherlands yaisanganisira mabhanana, cauliflower, chicory nemagaka muboka revachena. Mbatata haina kuiswa. Maapuro nemapeya akakwirira muzvokudya zvefiber uye flavanoid inonzi quercetin, iyo inofungidzirwa kuti inobata basa rakanaka mumamiriro ezvinhu akadai seArthritis, matambudziko emwoyo, kuzvidya mwoyo, kuora mwoyo, kuneta, uye asthma. Hapana hukama hwakawanikwa pakati pesitiroko negirinhi, orenji, nemichero mitsvuku/miriwo. Zvisinei, sitiroko ndeye 52% yakaderera muvanhu vane kudya kukuru kwezvibereko zvichena nemiriwo. Chidzidzo chinotungamira munyori Linda M. Aude, MS, postdoctoral shamwari mukudya kwevanhu, akati, "Kunyange zvazvo michero yakachena nemiriwo zvichiita basa rekudzivirira sitiroko, mamwe mapoka emavara anodzivirira kune dzimwe zvirwere zvisingaperi." Mukupfupisa, zvakakosha kutaura kuti zvakakosha kuisa mukudya kwako michero yakasiyana-siyana nemiriwo yemavara akasiyana, kunyanya machena.