John Myers
Kudya zvine hutano: Ndeipi muriwo mbishi kana kubikwa zvine hutano
Zvokudya zvakasvibirira uye zvinwiwa zvemiriwo zvine hutano, hapana mubvunzo nezvazvo! Nemamwe marudzi emiriwo, zvisinei, zvichiri kukosha kubika nekuda kwevhithamini. Kana kuti fry, sembatatisi ...
Ndinofanira kugadzirira sei miriwo kuti ive ine hutano hwakanyanya?
Raw inoita kuti ufare - zvirinani ndizvo zvakataurwa nenyeredzi dzakaita saDemi Moore kana Gwyneth Paltrow. Nyanzvi munyaya dzechikafu dzakaita saDr. Norman W. Walker vekuUSA.
Uchiri kutenderwa kubudisa pani nepoto yemuriwo wako nehana yakachena here? "Chokwadi," anodaro nyanzvi yezvekudya uye ecotrophologist Iris Lange-Fricke (www.irislange.com). “Chikafu chakakodzera chine 30 kusvika 50 muzana yezvokudya zvisina kubikwa. Zvimwe zvacho zvinofanira kubikwa.”
Nyanzvi yacho inotsanangurawo chikonzero ichi: “Zvimwe zvinovaka muviri zvakaita seprotein, beta-carotene, uye mamwe maenzayimu zvinogona kutorwa nemuviri zviri nani kana chikafu chacho chabikwa. Uyewo, vanhu vakawanda vanonetseka nomudumbu nokunyanyodya zvokudya zvisina kubikwa.” Nokuti kuti iparadze uye igadzirise mashizha emiti, iyo gastrointestinal turakiti inonyanya kusimbiswa kupfuura nemiriwo yakabikwa.
Nekudaro, chikafu chisina kubikwa chine zvazvakanakira: chinovimbisa kunzwa kwenguva refu yekuguta. Mukuwedzera, kupisa-sensitive mavitamini nemaminerari anochengetwa mumiriwo, iyo inokurumidza kurasikirwa panguva yekubika.
Lange-Fricke, naizvozvo, anokurudzira, kuti: “Paunobika muriwo wako, usaunyudza mumvura. Miriwo inoda ruvara uye kuruma, ipapo vanewo flavour uye zvinovaka muviri. Unowana zvese zviri zviviri nekubira kana kusvuta. "
Nyanzvi yedu inoratidza kuti ndeipi miriwo yakakosha kusiya chitofu ichitonhora - uye uko kupisa kudiki ndiko kuri nani sarudzo.
sipinachi
Ane hunyoro anochida nenzira younyoro
Raw: Mashizha akasvibira ane iron yakawanda, vhitamini C, potassium, magnesium, uye beta-carotene. Zvokudya zvinovaka muviri zvinowanikwa zvakakwana kumuviri mune shanduro yakasvibirira.
Yakabikwa: Sipinachi ine oxalic acid, iyo inokonzera mazino asina kujeka uye inodzivirira kunyura kwecalcium mumuviri. Asidhi iyi inoputswa nekupisa. Izvo zvisingabatsiri: sipinashi inokurumidza kurasikirwa nemafuta ayo anokosha kana yakabikwa.
Mhedziso: Zvakanakisisa kudyiwa zvakabikwa kana zvishoma zvakabikwa kana zvakabikwa. Chete kupisa sipinachi yakaomeswa, usabika.
matapiri
Zviri nani kusakurumidza kusvika kwavari
Raw: Iyo tuber ine chepfu alkaloid solanine. Mbatatisi starch inongoputsika panguva yekubika. Izvi zvisati zvaitika, mbatatisi haidyiki.
Yakabikwa: Yakawanda yevhitamini C, potasium, uye mapuroteni ari muganda, saka igadzirire isina kupepetwa kana zvichiita. Kana vachizove zvidimbu: zvakanakisisa kuzvicheka kuita zvidimbu zviduku!
Mhedziso: Zvimedu zvitete zvembatatisi zvine ganda zvinongodziya zvishoma mumafuta anopisa, emhando yepamusoro akanakira. Yakaderera mumakoriyori, asiwo izere nemafuta: jaketi mbatatisi. Sarudzo yakanakisa: Fries dzakagadzirwa kumba - neganda!
Paprika
Anoita zvekuoma asi ari sensitive
Raw: Mhiripiri yakazara nebeta-carotene inonzwa kupisa uye vitamini C. Zvose zvinokurumidza kuparadzwa panguva yekubika. Dambudziko: goko rakaomarara rinonetsa kuti vanhu vazhinji vagaye mbishi.
Yakabikwa: Mumvura yekugeza, kudya kunofa nokukurumidza. Zvirinani: suka kana kubika mhiripiri kwekanguva mumafuta maduku kusvikira ganda rashanduka rotsvuka.
Mhedziso: Kana uchikwanisa kuitora, ruma mhiripiri mbishi. Iyo podhi yakabikwa muchidimbu inonyanya kugaya uye ichiri hutano.
Broccoli
Ani naani anoupa achawana mubayiro wakakura
Raw: Iron, calcium, vhitamini C, potasium, magnesium, uye glycosinolates (inodzivirira kubva kugomarara rekoloni) zvinouya pamwe chete mu broccoli. Zvinhu zvinopisa zvinopisa zvinongochengetedzwa zvakakwana kana mbichana. Kubata: kabichi isina kubikwa inokonzera flatulence.
Yakabikwa: Iyo inopisa florets iri nyore padumbu. Kuitira kuti chikafu chisarasikirwe mumvura, broccoli inongobikwa muchidimbu kana kubikwa.
Mhedziso: Mushure mekugeza kwenguva pfupi, broccoli inonyanya kudyiwa, asi hairasikirwe nemavhithamini ayo anokosha.
Karoti
Makarotsi anopisa ari kutsvaga mafuta manyoro
Raw: Ndizvozvo, makarotsi ane vhitamini A yakawanda uye beta-carotene uye naizvozvo akanakira maziso - chero bedzi isu tichinyika karoti mune mamwe mafuta zvisati zvaitika. Vitamin A ndeimwe yemafuta-anonyungudika mavhitamini uye anongoenda asina kushandiswa pasina kuperekedzwa kwayo.
Yakabikwa: Zvokudya zviri mucarrot zvinowanikwa zvakakwana kana zvichidziya zvishoma. Sezvakaita mbatatisi, zvinotevera zvinoshanda: siya ganda, nokuti iyi ndiyo iyo yakawanda yevhithamini inowanikwa. Asi: Yakabikwa muhari, zvokudya zvakawanda zvinobudiswa mumvura. Izvo hazviitike mupani kana steam cooker.
Mhedziso: makaroti anonyanya kushandiswa kwenguva pfupi yakabikwa nemafuta mashoma kana kuti yakabikwa nebhotela.
Hanyanisi negariki
Vanoda kudziirwa, ipai kupinza
Raw: Iyo irimo sulfides inovandudza yavo yakazara antibacterial, vascular-protecting effect kunyangwe iri mbishi. Asi: Garlic nehanyanisi hazvibvumirwe zvakanaka kana zvisina kubikwa uye zvinokurumidza kukonzera flatulence.
Yakabikwa: Iyo duo inonyanya kugaya kana yabikwa. Kana zvose zviri zviviri zvisingadziyirwe zvakanyanya, mishonga ine hutano haina kurasika. Rima rakagochwa, rinovava uye rinogadzira carcinogenic zvinhu.
Mhedziso: Girazi hanyanisi uye negariki yakashava zvishoma ndizvo zvakanaka. Kunyanya pakupisa nyama, izvo zviviri zvinongowedzerwa pakupedzisira.
Zucchini
Chitofu chadzima nhasi
Raw: Zucchini itsva ine magnesium, iron, vitamin C, uye potassium. Muviri unogona kutotora zvizere uye kushandisa zvese zvinovaka muviri kana magidhi achiri mumbishi.
Yakabikwa: Kune avo vanowana zucchini zvishoma zvakanyanya kana zvichidyiwa zvakasvibirira: chirimwa chepungu chinokura kunhuhwirira kwakawanda kana kuchipisa, asi michero yakakosha inodonha nekukurumidza. Nokudaro, zvinotevera zvinoshanda: kupfupika ndiko zvinonhuwira.
Mhedziso: Tsvimbo yakasvibirira hairondwe sechikafu chisina kubikwa, semuenzaniso musaladhi yakarungwa nechirimu chidiki. Asi zvakare yakabikwa muchidimbu nemafuta mashoma, zucchini inopa akawanda emaminerari uye vhitamini C.
Tomato
Kupisa, kupisa, tomato!
Mbishi: Ichi chishamiso chitsvuku chine zvese zvese: vhitamini C, calcium, potasium, magnesium, uye chombo chedu chakanakisa chekurwisa cancer, lycopene! Zvinosuruvarisa, inewo muchetura solanine, iyo yakavanzwa munzvimbo dzakasvibirira dzematomatisi - ndicho chikonzero dzinofanira kubviswa nguva dzose.
Yakabikwa: Iyo lycopene inodzivirira gomarara inotowedzera kuwanikwa nemuviri kana domatisi richipisa. Kuitira kuti zvimwe zvinovaka muviri zvisarasikike zvachose, chirimwa che nightshade chinonatswa kutanga chabikwa mupfuhwira chobva chagadziriswa.
Mhedziso: Izvi ndizvo zvinoita kuti Gurukota redu reUtano dzvuku rive rakasiyana: Anoda kubikwa uye anotowedzera hutano neminiti yega yega mupoto inopisa. Pasta ne tomato muto? Zvakanaka, izvi zvinoita kuti tomato ive nehutano
