Yakawanda Sei Kushumira KweMuriwo Unofanira Kudya Nezuva?

Zvemukati

• Muriwo Wakapfuma MuMuturu Wakawanda
• Chii chinonzi Sevhisi yeMiriwo?
• Miriwo Inogona Kubatsira Kudzivirira Hosha Yemwoyo uye Kubatsira Iwe Kurarama Kureba
• Ivo Vanogona Kukubatsira Iwe Kuderedza Kurema
• Veggies Vanogona Kubatsira Ropa Rako Shuga
• Vanogona Kuderedza Njodzi Yevamwe Gomarara
• Unofanira Kudya Sei Veggies Yako?
• Icho Chinokosha

Kudya huwandu hwakanaka hwemiriwo zuva rega rega kwakakosha.

Izvo hazvisi chete zvinovaka muviri, asi zvinogona zvakare kupa chengetedzo kubva kuzvirwere zvakasiyana siyana, zvinosanganisira chirwere cheshuga, kufutisa, chirwere chemwoyo uye kunyangwe mamwe marudzi egomarara.

Vazhinji vanhu vanoratidza kuti iyo yakawanda miriwo iwe yaunodya, zvirinani. Nekudaro, tsvagiridzo inoratidza kuti izvi zvinogona kunge zvisiri izvo nguva dzose.

Ichi chinyorwa chinotarisa humbowo hwekuona kuti mangani masevhisi emiriwo iwe aunofanira kudya zuva rega rega kuti uwane iyo yakawanda mabhenefiti.

Muriwo Wakapfuma MuMuturu Wakawanda

Muriwo une michero yakasiyana siyana inobatsira, kunyangwe mhando yemuriwo inosarudza kuti ndezvipi zvinovaka muviri uye nemarii.

Nekudaro, miriwo kazhinji zvimwe zvekudya zvakapfuma mu fiber, mavitamini uye zvicherwa.

Uye zvakare, miriwo mizhinji inowanzo kuve yakadzika mushuga, sodium nemafuta. Dzimwe mhando dzinogona zvakare kunge dzichinyorova zvakanyanya nekuda kwemvura yadzo yakawanda, inogona kubva pa84 kusvika 95% ().

Muriwo unotakurwa nema antioxidants uye nezvimwe zvinobatsira zvinomera zvinobatsira kurwisa mahara radicals anokuvadza maseru. Kudya kwakapfuma muma antioxidants kunowanzo kuve kwakabatana nekunonoka kuchembera uye yakaderera njodzi yezvirwere (,).

Nekudaro, kudya akasiyana miriwo zuva rega rega kunogona kukupa iwe dzakasiyana siyana dzehutano.

Pfupiso Muriwo wakapfuma muzvakawanda zvakakosha zvinovaka muviri, zvinosanganisira mavitamini, zvicherwa, fiber uye antioxidants. Idya zvakasiyana siyana zvevggies kuti ubatsirwe kubva kune huwandu hwezvakakwana.

Chii chinonzi Sevhisi yeMiriwo?

Izvo zvinoonekwa sekushumirwa kwemichero kana miriwo zviri kure nemwero uye zvinotosiyana nyika nenyika.

Kushandira saizi zvakare inowanzosiyana zvichienderana nenzira yekugadzirira uye zviyero zvekuyera zvinoshandiswa.

Tafura iri pazasi inotsanangura mimwe miriwo inoshumira saizi zvichibva pane dzakasiyana nyika kurudziro ():

	US neCanada	nyika dzakabatana
Miriwo mbishi (kusasanganisa miriwo ine mashizha)	1/2 mukombe (125 ml)	2.9 oz (80 magiramu)
Miriwo mbishi yemashizha	1 mukombe (250 ml)	2.9 oz (80 magiramu)
Miriwo yakabikwa	1/2 mukombe (125 ml)	2.9 oz (80 magiramu)
100% jisi remuriwo	1/2 mukombe (125 ml)	2.9 oz (80 magiramu)

Pamusoro pezvo, cherekedza kuti nyika idzi dzinoshandisa zviyero zvakasiyana.

Chekupedzisira, zvinofanirwa kutaurwa kuti mazhinji ehurumende mamiririri haaverenge matapiri kune ako ezuva nezuva miriwo servings. Izvi imhaka yekuti dzakakwira starch, kudziisa muchikamu chimwe chete sepasta, mupunga uye zvimwe zvekudya zvine starch ().

Pfupiso Muriwo servings haana kuenzaniswa uye anosiyana zvichienderana nenyika yakabva, nzira yekugadzirira uye chiyero chekuyera chinoshandiswa.

Miriwo Inogona Kubatsira Kudzivirira Hosha Yemwoyo uye Kubatsira Iwe Kurarama Kureba

Kutsvagurudza kunogara kuchiratidza kuti kudya kwakapfuma mumiriwo kunogona kusimudzira hutano hwemwoyo uye kudzikisira njodzi yekufa nguva isati yakwana.

Zvinoenderana nezviongororwa zvakati wandei, vanhu vanodya miriwo yakawanda vanogona kuve neanosvika 70% njodzi yekudzikira chirwere chemoyo (,,,).

Izvi zvinogona kuve zvakakonzerwa neiyo yakawanda huwandu hwefibre uye antioxidants iyo miriwo ine (,).

Zvinosuruvarisa, zvimwe zvidzidzo zvinounganidza michero nemiriwo pamwe chete, uye mazhinji anotadza kududza huwandu chaihwo hwemiriwo irimo mukushandira kumwe chete.

Nekudaro, kuongororwa kweongororo makumi maviri nematatu kwakacherekedza kubatana pakati pekudya maunzi gumi nemana (400 gramu) yemiriwo pazuva uye ne18% njodzi yakaderera yekubatwa nechirwere chemwoyo ().

Kudya miriwo yakakwana kunogona kwete kungodzivirira moyo wako chete, asi zvakare kunogona kubatsira iwe kurarama kwenguva yakareba. Semuenzaniso, ongororo dzakawanikwa kuti kudya maunzi gumi nemasere (231 gramu) kana akawanda emiriwo pazuva kunogona kudzora njodzi yekufa nguva isati yakwana ne25 kusvika 32% (,).

Saizvozvowo, ongororo yemakore gumi inosanganisira vanhu vanobva kumakondinendi anopfuura mashanu vakaona kuti avo vakadya 13.4-18 maunzi (375-500 magiramu) emichero nemiriwo pazuva vaive nemakumi maviri nemaviri muzana mukana wekufa panguva yechidzidzo ichienzaniswa neavo vaidya zvishoma .

Nekudaro, avo vakadya zvinopfuura ichi chiyero havana kuita senge vanowana kudonha kwakakura mukufa ().

Pfupiso Kudya kwakatenderedza 8 ounces (231 gramu) yemiriwo kana kusvika kune yakasanganiswa 18 ounces (500 gramu) yemichero nemiriwo pazuva zvinogona kubatsira kudzikisa njodzi yechirwere chemoyo uye kuwedzera hupenyu hwako.

Ivo Vanogona Kukubatsira Iwe Kuderedza Kurema

Kudya miriwo kunogona kubatsira iwe kuonda kana kudzivirira kuzviwana pakutanga.

Izvi zvinogona kunge zvichikonzerwa nezvinhu zvinoverengeka. Kutanga, miriwo inowanzove neakaderera macalorie density - ane mashoma mashoma macalorie ehuwandu hwavanotora mudumbu ().

Miriwo zvakare akapfuma mu fiber, iyo inogona kukubatsira iwe kunzwa uchizara kwenguva yakareba. Viscous fiber, mhando ye fiber inowanikwa yakawanda mumiriwo, inoita kunge inonyanya kushanda mukuderedza chishuwo ().

Nekudaro, kuwedzera miriwo kuchikafu chako kunogona kubatsira iwe kudzikisa huremu nekubvisa nzara uye kudzikisa kudya kwekoriori. Muchokwadi, ongororo dzinoverengeka dzinobatanidza kuwedzera kudyiwa kwemuriwo kuhuremu uye kunonoka kuremerwa nekufamba kwenguva (,).

Imwe yedzidzo diki yakatsvaga michero uye miriwo inodyiwa nevanhu vakawandisa pamusoro pemwedzi mitanhatu.

Vanhu vakarairwa kuti vadye michero yakawanda uye miriwo yakarasika kusvika paakawedzera 3.3 mapaundi (1.5 kg) kune yega yega yakawedzera 3.5-ounce (100-gramu) chikamu chemichero nemiriwo inodyiwa pazuva. Rima kana yero michero uye miriwo zvaiita kunge zvine chikuru kurasikirwa uremu mabhenefiti ().

Chimwe chidzidzo chakanyora michero nemiriwo kudya muvanhu kweanopfuura makore makumi maviri nemana. Vatsvagurudzo vakataura zvavakawana pagore ramakore mana uye vakacherekedza kubatana pakati pekudyiwa kwakanyanya kwemimwe miriwo uye kuonda.

Kunyanya, pamakore mana-emakore, vatori vechikamu vakarasikirwa paavhareji 0.3 mapaundi (0.1 kg) kune yega yega 4-8 fluid ounce (125-250 ml) inoshumirwa yemiriwo isina starchy inodyiwa pazuva ().

Nekudaro, kuongororwa kweongororo shanu kwakatadza kuwana chero chinongedzo pakati pekuwedzera michero uye kudya kwemiriwo uye kurasikirwa uremu. Zvakare, miriwo ine sitachi yakaita sechibage, pizi uye mbatatisi inowanzo kuve yakabatana nekurema, pane kuonda ().

Pfupiso Kuwedzera kudya kwako kwemazuva ese kwemiriwo, kunyanya isiri-starchy miriwo, inogona kudzivirira kuwedzera uremu uye kukurudzira kuonda.

Veggies Vanogona Kubatsira Ropa Rako Shuga

Kudya kwakapfuma mumiriwo kwakabatanidzwa nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga.

Izvi zvinogona kunge zvichikonzerwa neyavo yepamusoro fiber. Fiber inofungidzirwa kuti inobatsira kudzikisa huwandu hweshuga yeropa uye kugadzirisa insulin kushushikana, zvese izvi zvinogona kudzora njodzi yekukura mhando 2 chirwere cheshuga (,).

Muriwo unewo yakawanda antioxidants uye zvinobatsira zvinomera zvinomera. Izvi zvinofungidzirwa kudzikisira mhando yekushushikana nekushushikana kunogona kudzivirira shuga kupinda musero mushe (,).

Ongororo dzinoverengeka hombe, kusanganisira huwandu hwevanhu vanopfuura mazana mana ezviuru uye vanopfuura makore mana kusvika makumi maviri nematatu, akaitwa panhaurwa iyi.

Vazhinji vanobatanidza imwe neimwe yekuwedzera 3.8 maawuni (106 magiramu) emiriwo anodyiwa pazuva kusvika pa2 kusvika 14% panjodzi yakaderera yekukudziridza mhando 2 chirwere cheshuga (,,).

Zvakare, ongororo ichangoburwa yakaratidza mhedzisiro yakakura zvichitevera kuwanda kwema 7.5-11 maawundi (212-318 gramu) yemiriwo pazuva pasina zvimwe zvinobatsira zvezvikamu zvakakura ().

Sezvineiwo, kumwe kuongorora kwakafananidza njodzi yekukura chirwere cheshuga pakati pevanhu vaidya zvakanyanya uye neavo vaidya zvishoma zvemamwe marudzi emiriwo.

Vakagumisa kuti avo vanodya miriwo yakanyanya kuroverwa, senge broccoli, kabichi, kare uye kolifulawa vanogona kubatsirwa kubva pa7% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga.

Mukuenzanisa, avo vaidya miriwo yero yakawanda vaine njodzi inosvika 18%, nepo ivo vaidya miriwo ine mashizha ane 28% njodzi yakaderera ().

Asi, zvidzidzo pamusoro penyaya iyi zvakanyanya kucherechedzwa, zvichiita kuti zvive zvakaoma kupedzisa kuti miriwo ndiyo chaiyo iri kukonzera iyo yakadzikira mhando 2 chirwere cheshuga.

Pfupiso Kudya mimwe miriwo kunogona kubatsira kudzikisira njodzi yako yekukudziridza mhando 2 chirwere cheshuga, kunyange hazvo zvidzidzo zvakawanda zvichitarisa. Mashizha emashizha anoita seanonyanya kushanda.

Vanogona Kuderedza Njodzi Yevamwe Gomarara

Kudya yakawanda miriwo zuva rega rega kunogona kudzikisira njodzi yako yeimwe kanzira, uye fiber inogona kuve chikonzero nei.

Zvimwe zvidzidzo zvinoongorora kubatana pakati peyakanyanya fiber kudya uye nenjodzi yakaderera yekenza yakajeka (,,).

Muriwo unogona kuderedza njodzi yemamwe kanzira, zvakare. Imwe ongororo yakabatanidza chikamu chega chega chemiriwo inodyiwa pazuva kune 50% njodzi yakaderera yekenza yemukanwa. Nehurombo, iro vhoriyamu kana huremu pachikamu hachina kutaurwa ().

Kumwe kuongorora kwakaratidza kuti vaputi vaidya miriwo yakawanda vakabatsirwa ne8% panjodzi yakaderera yekuva nekenza yemapapu, zvichienzaniswa nevaya vaidya zvishoma.

Vatsvaguriri vakaona kuti 10.5 maawuni (300 magiramu) emiriwo pazuva zvakaratidzika kuunza zvakanakira. Zvishoma mashoma mabhenefiti akaonekwa pakakwirira kutora ().

Zvizhinji zveongororo pamusoro penyaya iyi ndezvekutarisa, izvo zvinoita kuti zvive zvakaoma kuita mhedzisiro yakasimba pane chairo basa remiriwo mukudzivirira kenza.

Pfupiso Kudya miriwo yakakwana zuva rega rega kunogona kubatsira kudzikisira njodzi yekuvandudza mamwe marudzi ekenza, kunyangwe zvidzidzo zvakawanda zvichionekwa mune zvakasikwa.

Unofanira Kudya Sei Veggies Yako?

Muriwo unogona kutengwa uye kudyiwa nenzira dzakawanda. Nekuda kweizvozvo, panoita gakava pane iro rinofanira kutarisirwa sehutano.

Vazhinji vanofunga miriwo mitsva yakanakisa. Nekudaro, izvo zvinovaka muviri zvinotanga kudzika nekukasira mushure mekukohwa uye kuramba uchidaro panguva yekuchengetedza (33, 34, 35).

Mazhinji miriwo mitsva inowanikwa muzvitoro zvinotorwa zvisati zvaibva kuti zvidzivirire kukanganiswa panguva yekufambisa.

Mukuenzanisa, miriwo yakaoma nechando inowanzo sarudzwa pakukora kwayo uye paine hutano hwakanyanya. Zvisinei, vanogona kurasikirwa pakati pegumi kusvika makumi masere kubva muzana ezvakavaka zvinovaka muviri panguva ye blanching, maitiro avanobikirwa kwenguva pfupi vasati vatonhora (33, 36).

Kazhinji kutaura, zvidzidzo zvinoratidza musiyano mudiki mumatanho ezvehutano pakati pemiriwo mitsva uye yechando. Zvakadaro, miriwo ichangotanhwa kubva mubindu rako kana kubva kumurimi wemuno inogona kunge iine izvo zvinovaka muviri (, 38).

Kana zvasvika pamiriwo yemumagaba, kudziya kunoshandiswa panguva yekugadzira kunogona zvakare kudzikisa mamwe mazinga ezvemuviri (,).

Uyezve, miriwo yemumagaba inowanzove nemunyu kana shuga yakawedzerwa. Iyo inogona zvakare kuve neinoteedzera yakawanda ye bisphenol-A (BPA), kemikari yakabatana nehurombo hwekubereka, huremu hwekuzvarwa huremu, chirwere chemwoyo uye mhando 2 chirwere cheshuga (,,,).

Juicing yave nzira inozivikanwa uye yakapusa yekuwedzera miriwo kuchikafu chako. Zvisinei, juicing inowanzobvisa fiber, iyo inonyanya kukosha kuhutano.

Zvidzidzo zvakare zvinoratidza kuti antioxidants zvakasungwa zvakasungirwa kudyara faibha inogona zvakare kurasikirwa mukuita juicing (45,,).

Nezvikonzero izvi, miriwo mitsva kana yechando inowanzo sarudzwa pamusoro pemhando dzemagaba kana jusi.

Pfupiso Muriwo unovaka muviri zvakanyanya kana ukadyiwa zvakakwana. Miriwo mitsva yakasimwa mubindu rako kana nemurimi wemuno ndiyo yakanakisa, asi miriwo yakatengwa muchitoro kana yechando sekondi yepedyo.

Icho Chinokosha

Muriwo une huwandu hunoshamisa hwezvinovaka muviri.

Zvakare, ivo vanobatana nenjodzi yakaderera yezvirwere zvakawanda, zvinosanganisira chirwere cheshuga, kufutisa, chirwere chemwoyo uye mimwe gomarara. Kudya zvakakwana miriwo zuva rega rega kunogona kutobatsira kudzivirira kufa nguva isati yakwana.

Nezve mangani ma servings e maveji iwe aunofanira kudya, mazhinji mafundo anocherekedza iwo mabhenefiti akakura apo vanhu vanodya 3-4 zvikamu pazuva.

Iwe unogona kudya maveji ako nenzira dzakasiyana-siyana - kusanganisira chitoro-chakatengwa, chando, makedheni kana jusi - kunyangwe ichangotorwa, miriwo yakaibva ichiri sarudzo yakanakisa.

Kune 17 nzira dzekugadzira dzekuwedzera mimwe miriwo kuchikafu chako, tarisa chinyorwa ichi.