7 Zvikonzero Zvikuru zvekuwedzera Dhiragi Chibereko kune Kudya Kwako

Zvemukati

• 1. Yakakwirira muNutrients
• 2. Ngaabatsire Kurwisa Chirwere Chisingaperi
• 3. Yakazara neFibre
• 4. Inosimudzira Utano Hune Utano
• 5. Inosimbisa Yako immune System
• 6. Dai Kusimudzira Kwakaderera Iron Matanho
• 7. Kwakanaka Kunobva Magnesium
• Maitiro Ekudya Dhiragoni Chibereko
• Icho Chinokosha

Dhiragoni muchero, inozivikanwawo se pitahaya kana sitiroberi peya, muchero wekudziya unozivikanwa neganda rayo rakatsvuka uye rinotapira, rine mhodzi yembeu.

Kutaridzika kwaro kwakasarudzika uye nemasimba ekuremekedzwa ezvikafu zvikuru akaita kuti rive rakakurumbira pakati pevekudya uye vanoziva nezvehutano

Neraki, haufanire kugara munzvimbo dzinopisa kuti unakirwe nezvakawanda zvinobatsira zvedragira michero. Muchokwadi, unogona kuiwana iri nyowani kana yechando muzvitoro pasi rese.

Heano manomwe mabhenefiti ehutano echijoka chibereko, zvese zvinoenderana neuchapupu.

1. Yakakwirira muNutrients

Dhiragoni michero yakaderera mumacalorie asi izere nemavitamini akakosha uye mamineral. Iinewo huwandu hwakawanda hwefibre yezvikafu.

Heino rundown yezvakakosha zvinovaka muviri mune imwe-kapu inoshumira (227 gramu) (, 2):

• Makorori: 136
• Mapuroteni: 3 magiramu
• Mafuta: 0 magiramu
• Carbohydrate: 29 magiramu
• Fiber: 7 magiramu
• Iron: 8% yeiyo RDI
• Magnesium: 18% yeiyo RDI
• Vhitamini C: 9% yeiyo RDI
• Vhitamini E: 4% yeiyo RDI

Kunze kwezvakakosha zvinovaka muviri, dhiragoni michero inopa zvinobatsira zvinomera senge polyphenols, carotenoids uye betacyanins ().

Dhiragoni michero yakaderera mumacalorie asi ane mavitamini akawanda, zvicherwa uye zvinobatsira zvinomera zvemiti zvakadai se polyphenols, carotenoids uye betacyanins.

2. Ngaabatsire Kurwisa Chirwere Chisingaperi

Mahara radicals haana kugadzikana mamorekuru anokonzeresa kukuvara kwesero, izvo zvinogona kutungamira mukuzvimba uye chirwere.

Imwe nzira yekurwisa izvi ndeyekudya zvekudya zvine antioxidant-zvakapfuma senge chibereko cheshato.

Antioxidants inoshanda nekushandura mahara radicals, nekudaro ichidzivirira kukuvara kwesero uye kuzvimba.

Zvidzidzo zvinoratidza kuti kudya kwakanyanya mune antioxidants kunogona kubatsira kudzivirira chirwere chisingaperi senge chirwere chemoyo, gomarara, chirwere cheshuga uye arthritis ().

Dhiragoni michero ine akati wandei mhando dzesimba antioxidants, inosanganisira ():

• Vhitamini C: Ongororo dzekucherechedza dzakawana kuwirirana pakati pevhitamini C kudya uye kenza njodzi. Semuenzaniso, chidzidzo muvanhu zana nemakumi masere nemakumi masere neshanu nemaviri vakabatanidza kutora kwakakwira kwevhitamini C ine mwero wakaderera wekenza yemusoro nemutsipa ().
• Betalains: Kwayedza-chubhu zvidzidzo zvinoratidza kuti mabhetain anogona kurwisa oxidative kusagadzikana uye anogona kuve nekwaniso yekudzvinyirira cancer maseru (7).
• Carotenoids: Beta-carotene uye lycopene ndiwo maruva ehuswa ayo anopa dhiragoni michero rayo rine ruvara. Kudya kwakapfuma muma carotenoid kwakabatanidzwa nenjodzi yakadzikira yekenza uye chirwere chemwoyo (,,).

Zvakakosha, antioxidants inoshanda zvakanyanya kana ichidyiwa zvakasikwa muchikafu, pane kuita fomu yepiritsi kana sekuwedzera. Muchokwadi, zvinowedzeredza antioxidant zvinogona kuve nemhedzisiro inokuvadza, uye kuatora pasina kuongororwa kwechiremba hakukurudzirwe (,).

Kune rimwe divi, chibereko cheshato chinokurudzirwa zvikuru.

Dhiragoni michero ine antioxidants vhitamini C, beta-carotene, lycopene uye betalain. Zvidzidzo zvakabatanidza kudya kwakanyanya mune antioxidants kune yakaderedzwa njodzi yechirwere chisingaperi.

3. Yakazara neFibre

Mahwendefa ezvekudya haana mahydrohydrate anozvirumbidza ane runyorwa rwakakura rweanogona kuve mabhenefiti ehutano.

Vakuru vehutano vanokurudzira 25 magiramu e fiber pazuva kune vakadzi uye 38 gramu evarume. Kufanana neantioxidants, fiber inowedzera haina hutano hwakaenzana sefibisi kubva muzvikafu (,).

Iine magiramu manomwe pane imwe-kapu inoshumira, chibereko cheshato chakanakisa chikafu chese chikafu ().

Kunyangwe faibha ingangove inonyanya kuzivikanwa nebasa rayo mukuzeya, tsvagiridzo yakaratidza kuti inogona zvakare kutora chikamu mukudzivirira kubva kuchirwere chemoyo, kubata mhando 2 chirwere cheshuga nekuchengetedza huremu hwemuviri hwakanaka (,,).

Kunyangwe hazvo kutsvagurudza kuchidikanwa, kumwe kuongorora kwekutarisa kunoratidza kuti kudya kwakanyanya mu fiber kunogona kudzivirira kubva pagomarara rekoloni (,,)

Kunyange pasina zvidzidzo zvakabatanidza chibereko cheshato kune chero eaya mamiriro, ayo epamusoro-fiber zvemukati anogona kukubatsira iwe kusangana neyako yakakurudzirwa yezuva nezuva tsika.

Zvisinei, zvakakosha kuziva kuti kudya kwepamusoro-fiber kunogona kuva nezvipingamupinyi, kunyanya kana iwe wakajaira kudya kwepasi-fiber. Kuti udzivise kusagadzikana kwemudumbu, wedzera kudya kwako kwefibre fiber zvishoma nezvishoma uye kunwa mvura zhinji.

Dhiragoni michero inopa magiramu manomwe efaibha pakushanda, ichiita sarudzo yakanaka kwazvo yekusangana nefibre yako yezuva nezuva.

4. Inosimudzira Utano Hune Utano

Ura hwako hunogara kumazana ezviuru emamirioni, kusanganisira mazana mana emarudzi ebacteria ().

Vazhinji vaongorori vanodavira kuti nharaunda iyi yemakemikari inogona kukanganisa hutano hwako. Zvese zvevanhu nemhuka zvidzidzo zvakasanganisa kusaenzana mumatumbu ako kune mamiriro akaita seasima uye chirwere chemwoyo ().

Tichifunga kuti chibereko cheshato chine prebiotic, inogona kuvandudza chiyero chebhakitiriya akanaka mudumbu rako (22).

Prebiotic rudzi chairwo rwefibre inokurudzira kukura kwehutachiona hune hutano mumatumbu ako.

Kunge tambo dzese, dumbu rako harigone kuvhuna. Nekudaro, mabhakitiriya ari mudumbu mako anogona kuadya. Ivo vanoshandisa iyo fiber semafuta ekukura, uye iwe unokohwa iwo mabhenefiti.

Kunyanya, chibereko cheshato chinonyanya kukurudzira kukura kwemhuri mbiri dzehutachiona hune hutano: lactic acid bacteria uye bifidobacteria (22, 23, 24).

Kugara uchishandisa prebiotic kunogona kudzora njodzi yekutapukirwa mudumbu rako uye manyoka. Izvi zvinodaro nekuti prebiotic inokurudzira kukura kwehutachiona hwakanaka, uhwo vanotsvaga vanofunga kuti hunogona kukunda zvakaipa (,).

Semuenzaniso, ongororo muvafambi yakaratidza kuti avo vaidya prebiotic kare uye panguva yekufamba vakasangana nezvikamu zvishoma uye zvishoma zvakanyanya zvekufamba kwemanyoka ().

Zvimwe zvidzidzo zvakare zvinoratidza kuti prebiotic inogona kudzikamisa zviratidzo zvehutachiona hwehutachiona uye kenza yekoloni. Nehurombo, izvi zvakawanikwa hazvienderane (,).

Nepo yakawanda yekutsvagisa nezvema prebiotic yakanaka, iko kutsvagisa nezve prebiotic chiitiko chejoka chibereko chinogumira kune bvunzo-chubhu zvidzidzo. Dzimwe dzidzo dzinodiwa kuti dzione kushanda kwadzo chaiko pane ura hwemunhu.

Dhiragoni michero inogona kusimudzira kukura kwehutachiona hune hutano mumatumbu, iyo inosangana neyakagwinya dumbu nzira.

5. Inosimbisa Yako immune System

Kugona kwemuviri wako kurwisa hutachiona kunoonekwa nezvinhu zvakasiyana, kusanganisira mhando yechikafu chako.

Vitamini C uye carotenoids mune dhiragoni michero zvinogona kuwedzera immune system yako uye kudzivirira hutachiona nekudzivirira ako machena maseru eropa kubva kukuvara (,).

Masero machena eropa mumuviri wako anorwisa nekuparadza zvinhu zvinokuvadza. Nekudaro, ivo vane hanya zvakanyanya nekukuvara nemahara radicals (,).

Sezvo zvine simba antioxidants, vhitamini C uye carotenoids inogona kudzikisira mahara radicals uye kudzivirira ako machena masero eropa kukuvara.

Dhiragoni michero yakawanda yevhitamini C uye carotenoids inogona kupa immune-inosimudzira zvivakwa.

6. Dai Kusimudzira Kwakaderera Iron Matanho

Dhiragoni michero ndeimwe yemichero mishoma mitsva ine iron.

Iron inoita basa rakakosha mukutakura okisijeni mumuviri wako wese. Inoitawo basa rakakosha kupaza chikafu musimba ().

Nehurombo, vanhu vazhinji havawane ayoni yakakwana. Muchokwadi, zvakafungidzirwa kuti 30% yevagari vepasi rose inoshaya iron, ichiita kushomeka kunovaka muviri kwakawanda pasi rese ().

Kuti urwise simbi yakaderera, zvakakosha kushandisa zvakasiyana-siyana zvekudya zvine iron. Zviwanikwa zvakapfuma zvesimbi zvinosanganisira nyama, hove, nyemba, nzungu uye zviyo.

Dhiragoni michero inogona kunge iri imwe sarudzo hombe, seimwe yekushandira ine 8% yezvaunokurudzirwa kudya zuva nezuva (RDI). Iyo zvakare ine vhitamini C, iyo inobatsira muviri wako kutora iron ().

Dhiragoni michero inopa iron pamwe nevhitamini C, mubatanidzwa unogona kuvandudza kutora kwemuviri wako kweichi chakakosha chicherwa.

7. Kwakanaka Kunobva Magnesium

Dhiragoni michero inopa magnesium yakawanda kupfuura michero yakawanda, iine 18% yeRDI yako mukapu imwe chete.

Paavhareji, muviri wako une 24g ye magnesium, kana rinenge rimwe chete ().

Kunyangwe ichi chichiita sechishoma chidiki, iyo mamineral aripo mune yega yega maseru ako uye inotora chikamu mune anopfuura mazana matanhatu emakemikari maitiro mukati memuviri wako ().

Semuenzaniso, zvinotora chikamu mukuita kunodiwa pakuputsika kwechikafu kuita simba, mhasuru kudzvinyirira, kuumbwa kwemabhonzo uye kunyangwe kugadzirwa kweDNA ().

Dzimwe dzidzo dzinodiwa, asi dzimwe dzinoratidza kuti kuwanda kwemagesium kunogona kuderedza njodzi yechirwere chemwoyo uye sitiroko ().

Zvidzidzo zvakare zvinoratidza kuti kudya kunokwana mu magnesium kutsigira bone hutano (,).

Dhiragoni michero sosi huru yemagniziyamu, chinovaka chinodiwa pamiteuro inopfuura mazana matanhatu emakemikari mumuviri wako.

Maitiro Ekudya Dhiragoni Chibereko

Nepo dhiragoni muchero wakakora, ganda rine ganda rinogona kutyisidzira, kudya muchero uyu zviri nyore.

Icho hunyengeri kutsvaga imwe yakanyatsoibva.

Dhiragoni isina kuibva ichave yakasvibira. Tarisa iyo inopenya tsvuku. Dzimwe nzvimbo dzakajairika, asi zvakawandisa mabhureki-sematanda zvinogona kuratidza kuti zvanyanya. Kufanana neavocado uye kiwi, chibereko chakaibva cheshato chinofanira kunge chakapfava asi chisiri mushy.

Heano maitiro ekudya nyowani dhiragoni chibereko:

1. Uchishandisa banga rakapinza, richeke nehafu kureba.
2. Bvisa muchero nechipunu, kana kuucheka kuita machubhu nekucheka mitsara yakatwasuka uye yakatwasuka mumupurupu usingachekeri mukati. Pusha kumusana kweganda kuti uburitse pachena macube uye ubvise nekapu kana minwe yako.
3. Kuti unakirwe, wedzera kune masaradhi, smoothies uye yogati, kana kungoita zvekudya pairi pachako.

Iwe unogona zvakare kuwana dhiragoni muchero muchikamu chakaomeswa cheimwe nzvimbo dzezvitoro, pre-peeled uye kucheka kuita machubhu. Iyi ndiyo sarudzo iri nyore yechingwa chinonaka chinorongedza punch yemafuta.

Dhiragoni muchero zvinoshamisa kuti zviri nyore kugadzirira uye zvinogona kudyiwa pachezvayo kana kuwedzerwa kumasaradhi, smoothies uye yogati.

Icho Chinokosha

Dhiragoni muchero muchero unonaka unopisa unonyatso kukosha kuyedzwa.

Iyo inonaka inoshamisa, inopa pop pevara kune yako ndiro uye inopa yakakosha michero, prebiotic tambo uye zvinobatsira zvinomera zvinomera - zvese mune yakaderera-koriori inoshumira.

Kana iwe uchitsvaga nzira yekuwedzera zvimwe zvakasiyana mukudya kwako kwemichero, dhiragoni michero inzira inonaka ine zvakawanda zvingangove zvehutano zvinobatsira.