7 Miti Yemavara ine Hutano Kubatsirwa

Zvemukati

• Chibage
• Squash
• Mhiripiri tsvuku
• Mbatata yero
• Ndebvu dzegoridhe
• Nhanga
• Nyemba dzeyero
• Tora woenda nazvo

Mhedziso

Zera-rekare rekuti iwe unofanirwa kudya magreen ako ane chokwadi, asi usatarise mamwe mavara kana uchigadzirira zvinoenda mundiro yako yemanheru. Zvinoitika kuti miriwo inouya nemavara eyero yakazara nema antioxidants, mavitamini, uye nezvimwe zvinowedzera hutano.

Heano manomwe ejena veggies iwe aunofanira kubatanidza muzvikafu zvako kuti uwane mibairo yavo yehutano.

Chibage

Mufananidzo wakatumirwa naGinny Genaille (@ gin.genaille) pa

Ichi chirimwa chine ruvara rwakatsvuka chinodyiwa munyika zhinji pasi rose. Yakapfuma muvhitamini A, B uye E, pamwe nemaminera mazhinji. Tsanga tsvuku dzakakwira mu fiber, izvo zvinobatsira muviri kubvisa chero dambudziko rekugaya kana chirwere chinosanganisira kuzvimbirwa, mamota, uye kenza yemavara.

Idzo diki tsvuku dzechibage dzese dzakarongedzwa pachihwande chinewo phytochemicals. Izvi zvinogona kumisa ma carcinogen kubva mukutapudza maseru, uye iyo phytochemicals inogona zvakare kubatsira maseru kumisa uye kubvisa chero gomarara-senge shanduko.

Chengetedza zviri nyore paunenge uchigadzira chibage uye unakirwe nekunakirwa kwechibage pane cob. Uine zvishandiso zvishoma, iwe unogona kugadzira yekumwisa mvura uye inovhenekera veggie divi kune chero kudya.

Squash

Mufananidzo wakatumirwa naGardenZeus (@gardenzeus) pa

Iyo inozivikanwawo se squash yezhizha, yero yema squash inopa akawanda hutano mabhenefiti. Muriwo uyu une mavhitamini akawanda, B6, uye C, folate, magnesium, fiber, riboflavin, phosphorus, uye potasium. Iyo yakakomba simba ine hutano-yakazara veggie.

Yellow squash zvakare akapfuma mumanganizi. Ichi chicherwa chinobatsira kuwedzera simba repfupa uye chinobatsira kugona kwemuviri kugadzirisa mafuta uye makabhohaidhiretsi.

Savara iwo marara uye kugadzirwa kweiyi yakajeka hued veggie nekurerutsa kuisimbisa iyo kuti igadzire inopwanya yero squash ine basil.

Mhiripiri tsvuku

Mufananidzo wakatumirwa naKensington Market (@kensington_bia) pa

Nehunyanzvi ivo havasi veggie; mhiripiri yero muchero. Asi tinovadya semiriwo, saka ngatiendei nayo. Inonyanya kugadzirwa nemvura, miriwo ine mavara anopenya iri hydrating neiyo shoma makabhohaidhiretsi, mapuroteni, uye mafuta.

Bhero mhiripiri inzvimbo huru yezvinhu zvinovaka muviri, fiber, uye antioxidants. Vanopawo folate. Ichi chinhu chinotsigira red masero eropa mashandiro. Vitamin K inowanikwawo mutsvuku mhiripiri, izvo zvakakosha mukugona kwemuviri kuvhara ropa. Bhero mhiripiri yakafuma muvhitamini C, inoita basa rekudzivirira muviri, simba, hutano hweganda, dziviriro yezvirwere, uye kupora kwemaronda.

Kugadzirira dhishi rinonaka neyero bhero mhiripiri, edza kuchinjisa. Nemazano egariki, ndimu, uye oregano uye zvakasanganiswa nemafuta emuorivhi marinade, idzi mhiripiri chinhu chikuru chinowedzera kune chero chidimbu chekunakidza kana sangweji.

Mbatata yero

Mufananidzo wakatumirwa naSusanGainen (@susangainen) pa

Mbatatisi haisi yekungonyaradza chikafu, iwo zvakare akakunakira iwe. Chinokosha ndechekusavasunganidza ne butter, mukirimu wakasviba, kana murwi wechizi.

Chimwe chezvinhu zvakanakisa nezve mbatatisi, ndeye kuzadza kwavanoita pasina yakakwira koriori kuverenga. Uyezve, ivo vakazara nezvinovaka muviri zvinosanganisira niacin, pantothenic acid, mavitamini C uye B6, manganese, uye phosphorus. Phosphorus yakakosha kumuviri. Izvo zvinodiwa kuchengetedza chimiro chemasero membrane. Kwete izvozvo chete, zvinodawo kugadzirwa kwesimba uye bone boneization.

Deredza maoiri nemafuta aunowedzera kumatatata kuti uwane rubatsiro rwakanyanya kubva mukuwadya. Iwe unogona kuita izvi nekubika matapiri, kuapwanya, uye nekuwedzera imwe mwaka isinganetsi kugadzira crispy kunze, nyoro mukati yakapwanya mbatatisi.

Ndebvu dzegoridhe

Mufananidzo wakatumirwa naKaren Pavone (@farministasfeast) pa

Iyi miriwo-yeruvara rwemidzi miriwo inotapira kupfuura yavo tsvuku midzi hama, asi ine hutano hwakanyanya. Goridhe beet vane hutano hutano, uye zvakare anobatsira itsvo kubvisa uturu, yakaderera cholesterol uye BP, uye kunyange kurapa kuneta.

Kufanana nemichero yakawanda yeyero uye maveji, goridhe beet azere beta-carotene.Kamwe mumuviri, beta-carotene inoshandurwa kuita vhitamini A. Vitamin A chinhu chakakosha chinovaka muviri chinodzivirira maseru emuviri kukuvadzwa.

Yakakangwa kusvika pakukwana uye kukandwa nezvitsva zvigadzirwa, ndimu-miriwo yakakangwa bheet inopemberera kutapira kwechisikigo cheiyi midzi miriwo.

Nhanga

Mufananidzo wakatumirwa naElise Huguette (@elisehuguette) pa

Mukombe mumwe chete wemanhanga akabikwa une zvinopfuura mazana maviri muzana ezviyero zvezuva nezuva zvevitamini A. Vitamin A yakanakira muviri wemunhu, sezvo zvichibatsira kuona kwakapinza. Mukombe mumwe chete iwoyo wemanhanga unewo zvakawanda zvevitamin C - anenge mamirigiramu gumi nerimwe - ayo anosimudzira immune system yako, inodzivirira dzihwa, pakati pezvimwe zvakawanda zvakanaka zvehutano

Iwe haugone kurova echinyakare manhanga pie, kunyanya mumatsutso. Nakidzwa necumbumbry pastry crust neanhanga uye zvinonhuwira kuzadza.

Nyemba dzeyero

Mufananidzo wakatumirwa naAlicia Heil (@thebountifulbroad) pa

Idzi nyemba dzine boka rose rekenza-kurwisa, zvinowanzoitika makemikari emiti, kusanganisira maoflavones. Iwo zvakare ane phytosterols, ayo anovharira cholesterol kunwa zvichikonzera kuderedzwa kweropa cholesterol mwero. Mbesa dzinosanganisirwa nekuderedzwa kenza njodzi.

Chengetedza iwo kutsva, kutsva, uye ruvara rweyero bhinzi nechinwiwa chevhiniga mune yakasvibirira uye yero bhinzi saladi.

Tora woenda nazvo

Girini yakanaka kana totaura nezvemiriwo, asi usasiya mamwe mavara emuraraungu kana zvasvika pakudya kwekugadzirira. Iyo inopenya, sunnier-hued veggies ane akakosha ezvehutano kukosha uye mabhenji akamirira kuvhurwa uye kunakirwa neako kuravira mabhudzi nemuviri.