Bella Adams
Kale chikafu chine hutano chakapfuma muvhitamini nemamineral uye chinhu chakanaka chekudya kune hutano. Unogona kuzviwana muzvitoro zvikuru. Iine mazita akati wandei: kare, kare, uye brown kare. Kare ine mashizha egirinhi kana epepuru, asi haaite musoro wekabichi. Kabhichi iri rinoonekwa seripedyo nekabhichi remusango. MuEurope, kare yakadyiwa kubva panguva yeRoma. MuIreland, mashizha ekare akaomeswa nechando, anoita kuti zvitapire, anosanganiswa nembatatisi yakagayiwa, chikafu chekare cheIrish. MuTurkey, kare inoshandiswa kugadzira muto.
Kale inowanzoshambadzirwa mumagazini ehutano uye paInternet. Saka ndezvipi zvakanakira imwe kabichi iyi?
Iro rinenge riine simba!
Zvitsama zviviri zvekare zvine chekuita nezvinodiwa zvezuva nezuva zvemunhu anopa kana ne:
- 206% yeVitamin A.
- 684% yevhitamini K.
- 134% yeVitamin C.
- 9% vhitamini B6.
- 26% Manganese.
- 9% Potassium.
- 10% Mhangura.
- 9% Calcium.
- 6% Magnesium.
- 7% Iron.
- 6% vhitamini B1.
- 5% Omega-3 fatty acids.
- 4% vhitamini B3.
Kudya zvinovaka muviri uye zvishoma-calori kare inovandudza ganda uye bvudzi mamiriro ezvinhu nekuda kwehuwandu hwevhithamini A uye C. Inovandudza kugaya.
Inoderedza mukana wekuita zvirwere zvemoyo. Inovandudza mamiriro emapfupa. Inoderedza njodzi yekubatwa neasthma. Inobatsira kudzikamisa shuga yeropa. Inobatsira nekuvhara. Yakakwirira mazinga e lutein anotsigira hutano hwemaziso. Inoderedza cholesterol mazinga. Kare zvakare inoderedza njodzi yekubatwa negomarara.
Kazhinji, chituru chinobvisa zvinhu zvinokuvadza kubva mumuviri uye zvinobatsira kugadzirisa kucheneswa kwemuviri padanho remajini. Inoderedza maitiro ekuputika mumuviri.
Zvisinei, nhamba yetsvina inodyiwa inofanira kudzorwa. MuUkraine, chiitiko chechirwere chetachiona chakanyanya kukwirira. Uye kuwanda kwetsvina kunokanganisa thyroid basa. Iyo yakajairwa, kwete yakanyanyisa kushandiswa kwekare pakudya yakachengeteka zvachose uye ine hutano. Asi kushandiswa kwayo sejusi kana smoothie kunofanira kudzorwa.
Mabhenefiti ehutano ekare akaratidzirwa nezvidzidzo zvakawanda uye haakwanise kuwedzeredza.
Iwedzere pakudya kwako kanenge 2-3 pavhiki, 100-150 gramu. Zvakanakira kudya kare 4-5 nguva pavhiki, 150-200 magiramu. Wedzera kune saladi. Bika soups uye main courses. Zvinonyanya kubatsira kuwedzera nezve 100 magiramu ekare kune smoothies. Kale ichapa muviri wako mavitamini nemaminerari. Ichabatsira kuvandudza hutano hwako uye kugara zvakanaka.
