Veggies Mbishi Hutano Pane Kubikwa? Kwete Nguva Dzose

Zvemukati

• Ongororo ye

Zvinoita senge zvine mutsindo kuti veggie mune yayo mbishi yaizove nekudya kunovaka muviri kupfuura yakabikwa. Asi chokwadi ndechekuti mamwe mavegi ane hutano chaizvo kana zvinhu zvichipisa zvishoma. Tembiricha yakakwira inoderedza mamwe mavitamin nemamineral muvggies ne15 kusvika ku30 muzana, asi kufashaidza ndiyo mhosva huru. Kupisa, kupisa, kugocha uye kugocha kunoderedza kurasikirwa. Uye kubika kunowedzera huwandu hwemamwe manyuturiki nekuputsa masero emadziro echirimwa uko zvinovharirwa zvinovaka muviri. Heano matatu mienzaniso inonaka:

Madomasi

Muchirimo ndinopopota matomatisi emazambiringa akaita seM & Ms, asi tsvagiridzo inoratidza kuti kana ikabikwa iro rekopeniki yezvinhu zvine muto izvi zvinowedzera neinenge makumi matatu neshanu muzana. Lycopene, iyo antioxidant inokonzeresa matomatisi 'ruby hue, yakabatana nedziviriro kubva kune akati wandei marudzi egomarara, kusanganisira prostate, pancreas, zamu, cervix nemapapu, pamwe nenjodzi yakaderera yechirwere chemoyo, mhondi yenyika yedu # 1 uye vakadzi.

Nzira Yokubika Ini ndinoda kucheka mazambiringa kana matamati echerry muhafu uye kusveta mune imwe mhandara yemafuta emuorivhi negariki nehanyanisi, wozokanda netambo dzespaghetti squash. Zvinopisa zvinopisa kana kuti zvakatonhora zvakasara zuva rinotevera.

Makarotsi

Karoti nyowani ine girini yakasvibira pamusoro ndiyo imwe yemavege anonaka kwazvo pasi pano, asi kubika kunogona kuwedzera huwandu hwayo hwe beta-carotene nezvikamu zvinopfuura makumi matatu kubva muzana. Iyi kiyi antioxidant inotsigira chiratidzo chedu chehusiku, magadhi kurwisa chirwere chemwoyo, kanzura dzinoverengeka (dundira, cervix, prostate, colon, esophagus) uye inonyanya kuchengetedza mapapu.

Nzira Yokubika Geza kana mhute nemafuta emuorivhi akawedzera, gadzira pa 425 F kwemaminitsi 25 kusvika ku30. Dzadza nevharisamu vhiniga uye ramba uchigocha imwe maminetsi matatu nemashanu. Kuchengetedza zvakanyanya antioxidants kutema mushure mekubika.

Sipinachi

Sipinachi saradhi ndeimwe yemidziyo yangu yechirimo yekuenda-kunodya, uye ini ndinokanda mwana mutsva sipinashi mashizha kuita michero smoothies, asi kubika sipinashi kwave kuchiratidzwa kusimudzira mazinga e lutein, antioxidant iyo inodzivirira kurwisa cataract uye macular degeneration. Kupisa mashizha ane mashizha anogonawo kukubatsira kutora calcium yakawanda. Imhaka yekuti munzvimbo yayo nyowani calcium inosunga kune yakasikwa inonzi oxalic acid, iyo inoderedza kunwa kwayo, asi kubika kunobatsira kusunungura izvo zviviri. Sipinachi yakabikwa zvakare yakaumbana, saka unowana zvinovaka muviri zvakawanda pakuruma - makapu matatu mbishi mapakeji 89 mamirigiramu ecalcium kana ichienzaniswa nemamirigiramu makumi maviri nemana makumi maviri nemashanu mukapu imwe yakabikwa.

Mabikirwo Inodziya inopisa mafuta echiri mune skillet pamusoro pepakati moto. Wedzera zvakapwanyika gariki uye wakachekwa tsvuku bhero mhiripiri uye songa kusvikira nyoro, ingangoita maminetsi 2-3. Wedzera mashoma mahombe mashoma espinachi nyowani uye kurunga kusvika yasvava.

Nezve hutano hwese zvakanakisa kudya musanganiswa wevhuru yakasvibira uye yakabikwa, asi kubvira makumi manomwe neshanu muzana yevaAmerica vanokundikana nematanho matatu ezuva nezuva, meseji yakakosha ndeiyi: idye chero nzira yaunovada!

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Inowanzoonekwa paTV yenyika iye SHAPE inopa mupepeti uye mupi wezvehutano kune veNew York Ranger neTampa Bay Rays. Yake ichangoburwa New York Times yakanyanya kutengesa ndeyeCinch! Kunda Zvido, Donhedza Pounds uye Lose Inches.

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