John Myers
Kunyanya kushandiswa kwemunyu kunofanira kudziviswa, kunyanya munyaya yezvimwe zvirwere, asi zvakakoshawo kuchengeta ziso pakudya kwezuva nezuva kwevanhu vane hutano. Kutsvaga inonhuhwirira munyu inotsiva yekubika haina kuoma: sarudzo yakakura!
Idya kudya kwakaderera-sodium nechinzvimbo chemunyu
Idi rokuti munyu wakawandisa hauna kunaka kumuviri riri kuramba richiva pachena pamusoro pezvirwere. Vanhu vanowanzo tsvaga munyu unotsiva BP. Kana avo vanobatwa vakapfuura zvachose zvinokurudzirwa kudya kwemazuva ose, izvi zvinogona kuwedzera BP. Kuwanda kwemunyu pazuva kune hutano hunosiyana pamunhu nemunhu. Kune vanhu vasinganzwe munyu vanonyanya kunzwa munyu. Vamwe vanodikitira zvakanyanya uye vanoshivirira zvakanyanya. Sangano reGerman Society for Nutrition (DGE) rinokurudzira segwara kuti usapfuure kudyiwa kwe6 gramu pazuva. Kutaura zvazviri, chikamu chikuru chevanhu muGermany chinotora zvakanyanya. Kune yakawanda yakajairika munyu muzvigadzirwa zvakapedzwa kunyanya: mamwe mapizza akaomeswa nechando atova nehuwandu hwezuva nezuva. Kana iwe uchida kuderedza kutora nenzira yakanangwa, iwe unofanirwa kugadzirira chikafu chisina kugadziriswa sezvaunokwanisa iwe pachako - uye shandisa chinotsiva munyu chekudyara. Zvokudya zveDASH, izvo zvinoderedza kuwedzera kweropa, zvinobva pane iyi pfungwa, semuenzaniso.
Tenga chinotsiva munyu kana kuti uite yako
Zvinonhuwira, miriwo, uye sosi dzeAsia zvinonyanya kunaka zvinotsiva munyu wetafura. Nyanzvi yekubika inoziva mashandisirwo ehove, oyster, uye soy muto. Zvimwe zvakasiyana-siyana zvezvinonhuwira uye maruva matsva kana akaomeswa anogona kushandiswa kuGermany neMediterranean cuisine. Kuti izvi zvikure kunhuhwirira kwavo zvakakwana, mitemo mishoma yekutanga inofanirwa kucherechedzwa kana uchirunga chikafu - senge nguva yakakodzera yekuwedzera kana uchibika. Iko kuwirirana kusanganiswa kwezvinwiwa zvakawanda kwakakosha zvakare. Kana iwe usina chokwadi kuti chii chinoenda neicho, unogona kungoshandisa musanganiswa wemakwenzi sechinotsiva munyu. Mienzaniso inonyatsozivikanwa ndiyo mishonga yeProvence neItaly herbs, imwe neimwe inofamba zvakakwana nemidziyo yeMediterranean. Iwe unogona kuzvitenga zvakagadzirirwa-zvakagadzirwa kana kungozvisanganisa iwe pachako. Zvinokurudzirwa zvinongedzo ndeye basil, oregano, rosemary, savory, sage, uye thyme.
Spices: chirimwa-based munyu chinotsiva chizere nekunaka
Nezvinonhuwira, zviri nani kuti zvishoma nezvishoma uswedere kusimba kunoda. Miti inonhuwira yakadai sechili, paprika kana mhiripiri inogona kukurumidza "kurunga" chikafu. Zvimwe zvinonaka hazvisi zvekuravira kwemunhu wese kana: coriander, semuenzaniso, ine vanoyemura vane shungu uye vanopikisa vane shungu. Mimwe misanganiswa yezvinonhuwira yakadai seIndia Garam Masala kana Ras el-Hanout kubva kuMaghreb cuisine inodawo kunyatsoyedzwa. Pepper, kune rumwe rutivi, inonhuhwirira yepasi rose inofarirwa nevanhu vazhinji.
Chero chero imwe nzira yemunyu yaunosarudza, unogona kutanga wapotsa murunge chena. Nokufamba kwenguva, zvakadaro, kuravidza kujaira uye kunogona "kudzidziswa" kuona kunhuhwirira kutsva. Zvikasadaro, mbiriso flakes ipfungwa yemukati kune wese anopotsa munyu. Zvisinei, vanhu vane glutamate kusashivirira vanofanira kuvadzivisa.
