Vakadzi vane pamuviri vanogona kudya zvakajairwa, chero bedzi vachifunga zvakatevedzana zvekuchengetedza zvinodiwa, sezvo zvese zvavanodya zvinokanganisa zvakananga kukura kwemucheche. Pane mimwe michero yatinofanira kungwarira zvikuru kana tine pamuviri kana kufunga kuti tiri.
Kuve nepamuviri kurota kwezviuru zvevakadzi munyika, uye kunyangwe ruzhinji rwevanhu vasina chikafu chakasiyana uye chine hutano, ndechimwe chezvinhu izvo vanachiremba vese vanotiudza patinogamuchira nhau kuti mumwedzi ye9. tichava mumwe mumhuri. Zvibereko chikamu chekudya kwakasiyana uye kune hutano, saka zvinofanirwa kuunzwa, uye zvakanyanya siyana, zviri nani.
Zvibereko itsime risingaperi revhithamini nemaminerari anogara akanaka, kunyangwe isu tine pamuviri. Tinofanira kudya anenge 5 zvidimbu zvemichero pazuva, uye kana zvakasiyana, zviri nani.
Panguva yekuzvitakura tinofanira kuchenjerera nezvibereko zvatinodya uye muganhu we 4 zvidimbu unotangwa kuitira kuti tisaburitse fiber yakawanda kana kuwandisa mamwe mavhitaminzi, sezvo zvichinzwisiswa kuti kudya kwedu kuchave kwakagwinya uye kwakasiyana-siyana, saka isu hatizofanirwa kutsvaga mavhitamini mumichero sekuwedzera senge mukudya kwakajairwa.
Zvibereko zvakarambidzwa panguva yekuzvitakura
Nehunyanzvi hapana muchero unorambidzwa sekudaro, semuenzaniso, hazvirambidzwe kudya maapuro, kana maranjisi, kana ma berries, kana blueberries, asi zvimwe zvinhu kana huwandu hunorambidzwa, kunyanya kana ganda remuchero rinogona kudyiwa inodyiwa nemichero yakavava.
- Zvibereko zvatinofanira kudzivirira, pakutanga, ndeizvo izvo semutemo wese zvinotiita kuti tinzwe takashata, zvinogadzira kusashivirira kana allergic reaction. Kuva nepamuviri kunoratidzika sesimba guru, asi maitiro asina kunaka achiripo panguva yekuzvitakura, chaizvoizvo, anogona kutungamirira kumigumisiro yakakomba.
- unofanira kusarudza organic uye ecological michero kuti haina kurapwa nemhando ipi neipi yemishonga yezvipembenene kana chigadzirwa chemakemikari.
- Muchero wacho unofanira kugara wakachena uye wougeza zvakanaka, kubvisa kurumwa netsikidzi, mapundu uye nzvimbo dzebrown.
- Kana chibereko chiri mumamiriro ezvinhu asina kunaka, zviri nani kurasa mumudziyo wehupenyu.
- Muchero usina kukura zvakanyanya haukurudzirwi. Semuenzaniso, mabhanana egirini haagadzike zvakanyanya.
- Care! Citrus haisi pfungwa yakanaka zvachose. Vitamin C yakakosha uye citric acid yakakosha, asi kushandisa zvisizvo zvese zvinogona kukonzera kuputika, gasi, kutsamwa kwemudumbu, kurwadziwa, manyoka, nezvimwe.
- Usasvibisa chibereko nekurova kamwe kamwe, ndiko kuti, kubva mufiriji kusvika kune tembiricha yekamuri. Usambofa wakaiisa kuzuva, kana kukugeza nemvura inopisa. Kubva mufiriji, inofanira kuenda kune firiji uye kana yakasvibiswa, shandisa pakarepo. Zano iri rinoshanda kune zvese zvekudya zvakaomeswa nechando.
Zvinokosha: Zvibereko zvakachekwa uye zvinoratidzwa mumasupamaketi, macafeteria, zvitoro zvemasiwiti, nezvimwe zvinorambidzwa. uye isina firiji. Kunze kwemichero inovhenekwa nezuva uye uko nhunzi nezvimwe zvipembenene zvinobhururuka. Michero iyoyo yose inogona kusvibiswa neE. Coli kana salmonella mabhakitiriya anogona kutokuvadza mwana.
Nguva dzose muchero wose
Zvinokurudzirwa kuti tidye muchero wose, muzvidimbu, kana kana pasina ganda zvichienderana nechibereko chayo. Iwe unofanirwa kudzivirira majusi, hazvifanirwe kuvabvisa kubva muhupenyu hwedu, asi zvakanyanya kuderedza kushandiswa kwavo.
Nemajusi tinoreva kushandisa blender uye kugadzira majusi edu. Pasina mamiriro ezvinhu isu tinokurudzira kunwa ultra-processed juices, sezvo iwo ane makadhi eshuga uye ane mashoma kwazvo mukudya.
Mishonga yepanyama yatinogona kuita kumba yakanaka kwazvo, asi kusanganiswa kunotidzivirira kubva kune chikamu chikuru chezvokudya zvayo, zvakadai sefiber uye mamwe mavitamini, ayo akaderedzwa zvakanyanya.
Imwe sarudzo ndeyekugadzira mvura inonaka yakasikwa. Nokuda kweizvi tinogona kusanganisa mineral kana mvura yakasvibiswa nezvidimbu zvezvibereko zvitsva, rega musanganiswa ugare mufiriji kwemaawa akawanda uye nokudaro hatisi kufinhwa nekugara tichinwa mvura pasina imwe nguva.
Panyaya yembeu, hapana humbowo hwakawanikwa hunoita kuti tidzivise, saka kana tikadya mazambiringa, manwiwa nemimwe michero ine mhodzi dzinodyiwa, tinogona kuenderera semazuva ese. Chimwe chinhu chakasiyana kwazvo kudya mapipu ane njodzi kana mbeu senge maapuro kana mapeya ane cyanide.
Kana uchibatanidza michero, zviri nani kuisanganisa neyoghurt isina shuga uye kuti iwo emhando yeyoghurts, ndiko kuti, iwo 100% yemiriwo ine shoma ye90% soya, semuenzaniso, kana 100% yakagadzirwa nemukaka wemombe. Tinogona kuisa michero mumasaladhi, nezviyo, ne (zvakasikwa) uchi, kushongedza dhizeti, nezvimwe. Asi ngazvive izvo nguva dzose shuga isina shuga sezvinobvira.
Zvibereko zvakanakisisa zvepamuviri
Kana nhengo itsva ikasvika mumhuri yedu mumwedzi mishoma kana mavhiki, kunze kwekutaura kuti kurara zvakanaka uye imba mukunyarara yapera, tinosvika pakutaura kuti kune mutsara wezvibereko zvinenge zvakakosha nekuda kwehuwandu hwehuwandu. muvhitamini C uye vhitamini B9, inozivikanwawo sefolic acid.
Folic acid inokosha panguva yekuzvitakura, asi chinhu chakarurama ndechokutanga usati wava nepamuviri, kuitira kuti pave nekuchengetedza kwakanaka. Iri boka B vhitamini rinobatsira kukura kwakajairika uye kukura kwemwanakomana kana mwanasikana wedu weramangwana.
Mukuwedzera, vhitamini C inokosha zvikuru kumazuva edu ezuva nezuva nokuti inobatsira mukuumbwa kweganda uye mamwe matukisi akadai sematendon, ligaments uye mitsipa yeropa. Inobatsirawo kuporesa maronda uye kupora nokukurumidza. Iyi vhitamini, maererano nezvidzidzo, inodzivirira kutaridzika kweAlzheimer's, arteriosclerosis uye shanduko yemasero ayo anozokonzera kenza.
Michero yakanakisa, uye yatichawana nayo mabhenefiti aya:
- Maorenji
- Tangerines
- Zvibereko.
- Mabhanana
- Mango.
- Peach.
- Apurikoti.
Zviri pachena kuti tinogona kudya zvibereko zvose zvatinoda, chero bedzi chiremba wedu achipa kuenderera mberi; dzakashambidzwa zvakanaka; usaburitsa mhedzisiro yakaipa senge allergies kana chirungurira; vari mumamiriro akanaka; usave nemakemikari kana zvikamu zvakaora; Havana kuratidzirwa kuzuva uye kusvibiswa kwekunze zvakadai semaoko ane tsvina, mhuka uye zvipembenene, nezvimwewo.