Chii chinonzi mbiriso yezvinovaka, ndeyei uye kuti ungashandise sei

Zvemukati

• Chii chinonzi mbiriso yezvokudya?
• Rudzi rwembiriso ruzivo
• Mashandisiro ekushandisa mbiriso yekudya

Mbiriso yezvokudya kana Mbiriso Yezvokudya imhando yembeu inonzi Saccharomyces cerevisiae, iyo yakafuma mumapuroteni, fiber, B mavitamini, antioxidants uye zvicherwa. Rudzi urwu rwembiriso, kusiyana neyaishandiswa kugadzira chingwa, harupenyu uye runogona kusimbiswa panguva yekugadzirwa kwevhitamini nemaminerari.

Chikafu ichi chinoshandiswa zvakanyanya kutsigira kudya kwevanhu vasingadyi nyama, uye chinogona zvakare kushandiswa kuita muto sosi nekugadzira mupunga, bhinzi, pasita, quiches kana masaladi, semuenzaniso, sezvo ichipa chikafu hwema hwakafanana neParmesan chizi, mu kuwedzera kuwedzera kukosha kwehutano hwezvikafu izvi.

Nekuti yakafuma mune zvinoverengeka zvinovaka muviri, kushandiswa kweiyo mbiriso mbichana kunogona kupa akati wandei mabhenefiti ehutano, kubatsira kudzikisa cholesterol, kudzivirira kukwegura nguva isati yakwana uye kusimbisa immune system.

Chii chinonzi mbiriso yezvokudya?

Mbiriso inovaka muviri yakaderera mumacalorie, akapfuma mavitamini, zvicherwa, fiber uye antioxidants, haina mafuta, shuga kana gluten, uye iri vegan. Nechikonzero ichi, mamwe mabhenefiti ehutano hwembiriso yezvikafu anosanganisira:

• Dzivirira kukwegura nguva isati yakwana, sezvo yakafuma mune antioxidants, senge glutathione, kudzivirira maseru emuviri kubva kukuvara kunokonzerwa nemahara radicals. Uye zvakare, antioxidants zvakare ine anti-cancer chiitiko uye inodzivirira kutanga kwezvirwere zvisingaperi;
• Simbisa immune system, sezvo iri sosi yakanaka kwazvo yeB B mavitamini, selenium uye zinc, kuwedzera kune imwe mhando yemakabohydrate, beta-glucans, ayo anoita semaunomodulators uye anogona kukurudzira maseru ezvirwere zvemuviri;
• Batsira kudzikisa cholesterol, sezvo tambo dzichideredza kunwa kwecholesterol padumbu remudumbu;
• Dzivirira kupererwa neropa, sezvo yakafuma mune iron uye vhitamini B12;
• Kuvandudza hutano hweganda, vhudzi uye mhasuru, sezvo yakafuma mumapuroteni, B mavitamini uye selenium;
• Natsiridza mashandiro ematumbo, sezvo iine hupfumi hwakawanda hunofarira ura kufamba uye pamwe chete nekushandisa mvura zvakaringana, inobvumira kubuda kwetsvina zviri nyore, kudzivirira kana kunatsiridza kupatira.

Uye zvakare, mbiriso inovaka muviri haina guten uye inogona kushandiswa mukudya kwezvirimwa kuti iwedzere kukosha kwehutano hwezvikafu, sezvo iine hupfumi mumapuroteni akakosha ehupenyu. Uye zvakare, zvinobatsira kudzivirira kana kugadzirisa kushomeka kwevhitamini B12, kunyanya pakati pevanhu vezvinomera kana vegan, uye iwe unofanirwa kuwedzera 1 kiyipuniki yembiriso yakasimbiswa yezvikafu kune yako huru yekudya. Dzidza maitiro ekuziva kushomeka kwevhitamini B12.

Rudzi rwembiriso ruzivo

Mbiriso inovaka muviri inogona kushandiswa mune zvese chikafu nekumwa, uine ruzivo rwunotevera rwehutano:

Huwandu uhwu ndehwegumi neshanu g yembeu yekudya inoshandiswa, inova yakaenzana nepuniko rakazara zvizere. Izvo zvakakosha kuti utarise izvo zvinotsanangurwa mutafura yezvikafu zvechigadzirwa, nekuti mbiriso yezvikafu inogona kana kusasimbiswa, nekuti izvo zvinovaka muviri zvinogona kusiyana kubva pane chimwe chiratidzo kuenda kune chimwe.

Heano maitiro ekuverenga mbiriso yezvikafu nenzira kwayo.

Mashandisiro ekushandisa mbiriso yekudya

Kuti ushandise mbiriso yekudya zvinovaka muviri, zvinokurudzirwa kuisa chipunu chimwe chakazara pazvinwiwa, masobho, pasita, sosi, mapai, masaradhi, zvekuzadza kana chingwa.

Uye zvakare, mbiriso yekudya inofanirwa kungoshandiswa chete pasi pekutungamira kwachiremba kana wezvekudya zvinovaka muviri, kunyanya kana uri nepamuviri kana uchiyamwisa.