Miriwo Yakaomeswa Yakagwinya Here?

Zvemukati

• Kukosha kwehutano
• Wedzera uye zvinodzivirira
• Zvinogona kubatsirwa
• Chinokosha
• Maitiro Ekucheka Zvibereko & Veggies

Miriwo yakasvinwa inowanzoonekwa seinotengeka uye iri nyore nzira kune miriwo mitsva.

Ivo anowanzo kwete anodhura chete uye ari nyore kugadzirira asiwo ane hwakareba masherufu hupenyu uye anogona kutengwa gore rese.

Zvisinei, iwe unogona kunge usina chokwadi kana miriwo yakaoma nechando inogona kuwedzera kuwedzera kune chikafu chakazara.

Ichi chinyorwa chinoongorora kana miriwo yechando ine hutano.

Kukosha kwehutano

Nekuti miriwo inowanzoomeswa nechando nekukurumidza mushure mekukohwewa, inowanzo chengetedza yakawanda yezvinovaka muviri.

Muchokwadi, kumwe kuongorora kwakaratidza kuti blanching uye kutonhora miriwo kwemwedzi miviri haina kuchinja zvakanyanya kwavo phytochemical zvemukati ().

Nekudaro, zvidzidzo zvinoratidza kuti kutonhora kunogona kukanganisa kukosha kwehutano hwemimwe miriwo uye zvinovaka muviri zvakasiyana.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti broccoli yechando yaive yakakwira mu riboflavin, zvichienzaniswa neiyo nyowani broccoli, nepo mazai echando aive akaderera muiri vhitamini ().

Pamusoro pezvo, nepo mhizi dzakaomeswa nechando, makarotsi, uye sipinashi zvaive zvakadzika mu beta carotene, hapana musiyano wakakosha wakaonekwa pakati pechando uye nyowani nyowani bhinzi nesipinachi ().

Chimwe chidzidzo chakacherekedza kuti chando, isina kubikwa kare ine huwandu hwakanyanya hweantioxidants kupfuura yakachena kare, zvichiratidza kuti kutonhora kunogona kutowedzera antioxidant zvemamwe miriwo (3).

Kune rimwe divi, blanching inogona zvakare kutungamira mukudzikira kwakakosha mune kupisa-kunovaka muviri, kusanganisira vhitamini C uye thiamine.

Zvinoenderana nekumwe kuongorora, vhitamini C zvemimwe miriwo zvinogona kudzikira ne10-80% panguva ye blanching uye nechando, iine kurasikirwa kwepakati kweyakavaka 50% (4).

Ramba uchifunga kuti dzimwe nzira dzekubika, senge kufashaira, kusimudzira-kupisa, uye microwaving, zvinogona kutungamira mukurasika kwehutano, kunyangwe mumiriwo mitsva kana yemumagaba (,).

Miriwo yakaomeswa kazhinji inochengetedza akawanda emuviri wayo. Nekudaro, kutonhora kunogona zvakare kuwedzera kana kudzikisa kukosha kwehutano hwemimwe miriwo.

Wedzera uye zvinodzivirira

Kana uchisarudza miriwo yakaomeswa nechando, zvinogara zvakakosha kuti utarise chinongedzo chinyorwa zvakanaka.

Kunyangwe miriwo yakawanda yechando isisina zvinowedzerwa uye zvinochengetedza, mimwe inogona kunge iine shuga yakawedzera kana munyu.

Mimwe miriwo yakaoma nechando inogona zvakare kuiswa pairi nesosi yepamberi kana musanganiswa wemwaka, uyo unogona kuwedzera kuravira asi unogona kuwedzera huwandu hwesodium, mafuta, kana macalorie mune chekupedzisira chigadzirwa.

Kana iwe uri kuyedza kudzikisa macalorie kana kurasikirwa nehuremu, ungangoda kusvetuka miriwo yakaoma nechando iyo ine yakakwira macalorie toppings senge gariki bota, chizi muto, kana gravy.

Pamusoro pezvo, avo vane BP yakakwira vangangoda kuongorora zviri mukati mevhoriyamu yechando zvakanyatsonaka uye votora zvigadzirwa zvisina kuwedzerwa munyu.

Zvidzidzo zvinoratidza kuti kudzikira kwekudya kwesodium kunogona kubatsira kudzikisa huwandu hweropa, kunyanya kune avo vane yakakwira BP (,).

Kunyangwe miriwo yakawanda yakaoma nechando isina zvinowedzerwa uye zvinochengetedza, dzimwe mhando dzinogona kunge dziine munyu wakawedzerwa, shuga, zvinwiwa, kana masosi.

Zvinogona kubatsirwa

Miriwo yakaomeswa kazhinji inogona kugadzirirwa nekushomeka kwesimba, ichivaita inokurumidza uye nyore nzira kune miriwo mitsva.

Iwo zvakare anowanzo kudhura kupfuura miriwo mitsva uye anowanzo kuve neakareba masherufu hupenyu, zvichikubatsira iwe kuwana yakanyanya kubha kune yako buck.

Uyezve, zviripo gore rese, zvichireva kuti unogona kunakirwa neveji dzako dzaunofarira zvisinei nekuti vari mumwaka.

Kuwedzera miriwo yechando mukudya kwako inzira yakapusa yekuwedzera kudya kwako kwezvakakosha zvinovaka muviri, zvinosanganisira fiber, antioxidants, mavitamini, uye mamineral ().

Uyezve, zvidzidzo zvinoratidza kuti kuwedzera kudya kwako kwemiriwo kunogona kusangana nenjodzi yakaderera yemamiriro akaita sehosha yemwoyo, gomarara, rudzi rwechipiri chirwere cheshuga, uye nezvimwe (,,,).

Miriwo yakasvibira iri nyore, inokwanisika, uye inowanikwa gore rese. Kuwedzera kunwa kwako kwemiriwo kunogona zvakare kuverengerwa nemabatiro ehutano akati wandei.

Chinokosha

Kunyangwe paine pangave nemisiyano mishoma pakati pemiriwo yakasiyana uye nezvimwe zvinovaka muviri, miriwo yechando inowanzo chengetedza huwandu hwayo hwehukosha.

Maitiro aunobika miriwo yechando anogona kukanganisawo zvirimo zvinovaka muviri, uyezve kana iine shuga yakawedzerwa, munyu, kana sauces yepamberi uye mwaka.

Nekudaro, kune iyo yakawanda chikamu, miriwo yakaoma nechando inogona kuve inovaka uye iri nyore kuwedzera kune chakaringana chikafu.

Maitiro Ekucheka Zvibereko & Veggies