Mashandisiro Ekuchengetera Zvitsva Zvigadzirwa Saka Zvinogara Kwakareba uye Zvinogara Nyowani

Zvemukati

• Zvokudya zvekuchengeta Mufiriji
• Zvikafu zvekusiya Pane Counter
• Zvokudya zvekuibva Pakaunda, Wozoisa mufiriji
• Ongororo ye

Wakachengetera ngoro yako yegirosari nemichero mitsva nemiriwo kuti ikupe vhiki rose (kana kupfuura) -wagadzirira kudya kwemasikati uye kudya kwemanheru, pamwe nekudya zvine hutano kuti uve nazvo. Asi Chitatu chinotenderera uye unobata tomato sandiji yako, uye ndizvozvo mushy uye kutanga kuora. Meh! Saka, iwe unofanirwa here kunge wakaisa tomato mufiriji? Kana kuti yakakurumidza kuibva nekuda kwenzvimbo yawakaichengeta pakaunda?

Hapana anoda kutambisa chikafu (uye mari!). Uyezve, zvese zvawakaronga kuti uite zvekudya zvine hutano zvinonzwa sekutambisa simba kana iwe ukaenda kunogadzira smoothie uye woona kuti sipinashi yako yasvava uye avocado rako rose rakazara mukati. Pasina kutaura, chakuvhe uye mabhakitiriya anogona kuunza mamwe matumbu chaiwo kana chikafu chisina kuchengetwa zvakanaka. (Diki Intestine Bacterial Kuwedzera Ndiko Kugaya Kwekugaya Kwekudya Kungave Kunokonzeresa Kubhuroka Kwako)

Maggie Mwedzi, MS, RD, uye munyori we Iyo MIND Diet inogovera maitiro aunofanirwa kunyatso chengeta yako nyowani michero kuti igare yakatsiga kwenguva yakareba, kunyangwe iri firiji, makabati, kaunda, kana imwe combo. (Uyezve tora nhanho kumashure uye dzidza kuti unganhonga sei michero yakanaka muchitoro pakutanga.)

Zvokudya zvekuchengeta Mufiriji

Iyo Yekukurumidza Rondedzero

• maapuro
• apurikoti
• artichokes
• asparagus
• michero
• broccoli
• Brussels inomera
• kabichi
• karoti
• cauliflower
• celery
• cherries
• chibage
• cheka michero nemiriwo
• maonde
• mazambiringa
• green beans
• herbs (kunze kwebasil)
• mashizha ane mashizha
• howa
• pizi
• radishes
• scallions uye mariki
• yero squash uye zucchini

Kuchengeta zvikafu izvi mufiriji tembiricha zvinochengetedza kunaka uye magadzirirwo, uye kudzivirira mabhakitiriya kukura uye kukanganisa. Uye kana uri kunetseka kuti utange wageza here, Mwedzi unotaura kuti zvinenge zvese zvinogadzirwa zvinofanirwa kugezwa zvisati zvadya kwenguva yakareba.

Nekudaro, lettuce nemamwe magidhi ane mashizha haana zvigadziriso zvechisikigo zvekuzvibata kuti "zvikwanise kugezwa nekuomeswa zvakanaka, zvobva zvasungwa zvisina kuputirwa mumapepa manyoro uye kuchengetwa mubhegi repurasitiki rinofefeterwa," anodaro. (Nzira yakanaka yekushandisa iwo mamwe mashizha ane mashizha akarembera mudhirowa rezvibereko? Green smoothies-aya mabikirwo anotangira kubva kutapira kusvika kune yakasvibira chaizvo, saka unosungirwa kuwana chaunoda.)

Uye kana wanga uchichengeta maapuro ako mumudziyo wemichero pakaunda, tora izvi: "Maapuro anonyorovesa ka10 nekukurumidza pane tembiricha," anodaro. Pre-cut michero inoda kuiswa mufiriji pakarepo. "Firita yose yakatemwa, kubvarurwa, kana michero yakabikwa uye miriwo nekukasika kudzivirira zvipuka," anodaro. Kufumura nyama yekuti, yakatemwa peya, ichakurumidzisa nzira yekuparadza. Chekupedzisira, chengetedza michero uye mavegi mumapurasitiki akapatsanurwa.

Zvikafu zvekusiya Pane Counter

The Quick List

• bhanana
• cucumber
• biringanya
• garlic
• ndimu, lime, nemimwe michero yecitrus
• melon
• hanyanisi
• papaya
• persimmon
• pomegraneti
• mbatata
• nhanga
• tomato
• squash yechando

Iwe uchazoda kuchengeta izvo zvekudya mukamuri tembiricha munzvimbo inotonhorera, yakaoma, kure nezuva rakananga. Zvakare, chikafu senge gariki, hanyanisi (tsvuku, yero, shallots, nezvimwewo), uye mbatatisi (Yukon, Russet, inotapira) inofanirwa kuchengetwa munzvimbo inotonhorera, ine rima ine mweya wakanaka, anodaro Mwedzi. (Yakabatana: Purple Sweet Potato Mapoka Anogona Kudzvanya Millennial Pink)

"Kutonhora kunogona kudzivirira chikafu ichi kuti chisvike pakukwana kwese kwekukwirisa nekugadzirwa," anodaro. "Somuenzaniso, mabhanana haawane kutapira sezvaanofanira, mbatatisi inoravira uye haizobiki zvakaenzana, manwiwa anorasikirwa nekunaka uye ruvara mushure memazuva mashoma mukutonhora, uye madomasi anorasikirwa nekunaka."

Zvokudya zvekuibva Pakaunda, Wozoisa mufiriji

The Quick List

• avocado
• bhero mhiripiri
• cucumber
• eggplant
• jicama
• kiwi
• mango
• nekita
• peach
• peya
• chinanazi
• plum

Idzi chikafu chinoita zvakanaka pakaunda sezvo chichiibva kwemazuva mashoma, asi chinofanirwa kuiswa mufiriji mushure meizvozvo kuchengetedza hutsva, anodaro Mwedzi. (Kwete sekuti iwe unoda kubatsirwa kudya maavocado ako ese vasati vaenda zvakaipa, asi kumusoro kana zvakadaro, hedzi nzira sere dzekudya avocado.)

“Michero iyi nemuriwo zvinova zvinotapira uye zvinonaka patembiricha yemumba, zvozoiswa mufiriji kwemazuva mashoma, izvo zvinorebesa hupenyu pasina kurasikirwa nekunaka ikoko,” anodaro.

Wakambove nedombo-solid avocado uye hankering yeguacamole panguva imwe chete? Zvinonhuhwa, handizvo here? Nhau dzakanaka ndedzekuti unogona kumhanyisa kuibva kwema avocados nezvimwe zvibereko nekungozvichengeta pamwechete. “Mimwe michero nemiriwo zvinoburitsa gasi reethylene nekufamba kwenguva sezvazvinoibva, uye zvimwe zvinonyatsonzwa nezve ethylene iyi uye zvinodzikisira kana zvasangana nazvo,” anodaro Mwedzi. Maapuro inyaya inozivikanwa yekuburitsa ethylene gasi, saka kuchengetera avocado rakaoma padyo neapuro (kana kutozviisa mubhegi repapepa pamwechete kuti "ubate" gasi) zvinogona kukurumidza kumutsa zvese zviri zviviri. Uku ndiko kubata asi: Nepo apuro richikurumidzira kuibva kweavocado, ese ethylene inotenderera inomhanyisa kuparara kweapuro, zvakare. Kuchengeta mhando yega yega yemuchero nemuriwo zvakasiyana kunowedzera hupenyu hwechigadzirwa chako, anodaro Mwedzi.

Ongororo ye