Bvunza Chiremba Wekudya: Ndinovenga Miti

Zvemukati

• Ongororo ye

Mubvunzo: Chii chiri nani kuita kana ndisingadi mavheji akawanda: kusadya kana "kuvanza" mune chimwe chinhu chisina kunaka (semafuta kana cheese) kuitira kuti ndigone kuvashivirira?

A: Zviri nani kuti utsvage dzaunoda wodya. Ichokwadi ndechekuti kana yako yekudyara yemuriwo yakashomeka zvekuti uri kuverenga muto pane yako pizza uye mbatatisi muFrench mafatata, saka unofanirwa kukwidza yako yemuriwo mutambo. Kubva pamaonero ehutano, hapana chinotsiva-miriwo ndiyo mota hombe yemavitamini mune zvedu kudya. Kubva pamaonero ekoriori, miriwo inomiririra chinhu chakakosha chekudya kwakaderera-koriori / yakakwira-volume.

Kunyangwe paine vangangoita makumi maviri neshanu muzana evaAmerica vanosangana nezvibereko zvavo zvezuva nezuva nemiriwo, bhawa rakagadzika rakadzika. Ndine chokwadi chekuti wakanzwa nezve "Shingairira 5," iyo inokurudzira vanhu kuti vadye mishanu mishanu yemiriwo pazuva. Izvi zvingaita sezvakawanda, asi kana iwe uchifunga nezve chokwadi chekuti 1/2 kapu broccoli imwe yekubatira miriwo, zvinenge zvisina musoro kuti vanhu havagone kurova ichi chinangwa chekudya.

Miriwo: Kupfuura Zvaunofunga

Zvakakosha kuziva kuti kana tichitaura nezvekudya muriwo, pane zvakawanda kune izvi kupfuura makarotsi ambuya vako akabikwa kana kupfungaira-kusvika-va-turn-grey broccoli. Chaizvoizvo kubva pane yekuravira maonero, zvaunosarudza hazvina muganho. Kana ukangotanga kutarisa, iwe uchaona kuti mhando dzauinadzo dzekudya mimwe miriwo yakakura. Hedzino nzira nomwe dzakajairika dzekunakidzwa nemuriwo:

• Saladi
• Raw
• Grilled
• Sautéed
• Yakagochwa
• Yakabikwa
• Kusanganiswa

Zvino isa pamusoro peiyo miriwo yese yaunofanirwa kusarudza kubva, woisa pamusoro payo ese akasiyana miriwo, zvinonhuhwirira, uye mwaka waunogona kushandisa kuwedzera kuravira. Nezvose izvi zvingangoitika, iwe unofanirwa kuwana miriwo, nzira dzekubikisa, uye zvinonhuwirira zvausingangonakidzwa nazvo asi shuwa.

Izvi zvinotora kuyedza uye kuyedza, asi ndine chivimbo kuti nerwendo rwepaPinterest kutsvaga nzira dzinonakidza dzekudya mimwe miriwo, iwe unowana dzimwe ndiro dzakakodzera kuyedzwa. Kusvika panguva iyoyo, kuvanza miriwo inoda kuve yako yekuenda-kune zano.

Viga 'em uye Idya' em

Iwe wakapa zano kuhwanda miriwo nekuiunganidza pamwe nechizi uye bota. Kunyangwe ichi chiri chisarudzo, uye kazhinji munhu mukuru anosarudza paanenge achiedza kukurudzira vana kuti vadye mimwe miriwo, ini ndoda kukupa nzira yakasununguka-yakasununguka yakagadzirwa nevatsvagiri vePennsylvania State University Human Ingestive Behaeve Lab: Viga miriwo yakacheneswa mu kudya kwako.

Zvino, usati waramba pazano iri, ziva izvo zvave zvichishandiswa zvinobudirira pavana vadiki senzira yekuwedzera yavo yekudyara miriwo. Iri zano rakaratidzirwa kwete chete rekusimudzira kudyiwa kwemuriwo nekukwira kwemaviri servings pazuva, asi zvakare inzira inoshanda yekudzora yako yakazara koriori yaunodya. Heano madhishi uye miriwo yakachena inoshandiswa muPenn State kudzidza:

• Karoti chingwa: akawedzera pureed karoti
• Macaroni uye cheese: akawedzera pureed cauliflower
• Nyuchi uye mupunga casserole: akawedzera pureed squash

Chimwe chezvinhu zvinonakidza zvakawanikwa kubva pachidzidzo ichi, uye chakanyanya kukukoshera semuvengi wemiriwo, ndechekuti kufarira kwevatori vechikamu vemakarotsi, squash, kana cauli ower hazvina kukanganisa huwandu hwese hwedhishi ravakadya. Vatori vechikamu vasingadi koliflower vanodya zvakangofanana mac uye chizi sevaya vanoda koliflower.

Saka tanga kuviga miriwo yakachena mune mimwe yaunofarira madhishi uchitsvaga mashoma emiriwo uye nzira dzekugadzirira dzaunofarira. Iwe uchashamisika kuti miriwo yakanaka inogona kuravira sei.

Ongororo ye