Strawberries ari kukora. Kunyangwe ichinzwika isinganzwisisike, kuchine vanhu vari pakati pa2020 vachiri kusimbisa kuti marobheri anoita kuti iwe uwedzere. Chibereko chakapfuma muvitamin C, folic acid, iron, potasium, magnesium, faibha uye nezvimwe zvinobatsira zvinovaka muviri. Nekudaro, icho chikafu vanhu vanotya kudya nekuti chakanyanya caloric. Izvi zvakaipa. Izvo zvinopesana. Chibereko icho, kunze kwezvose zvinovaka muviri uye zvinobatsira muviri, ndechimwe chinonyanya kubatsira pakurasikirwa nehuremu sezvo chiine macalorie mashoma.
Muchikamu chino tiri kuzokuudza zvese zvaunoda kuti uzive nezve chokwadi chekuti ma sitirobheri ari kukodza here uye kuti zvii zvine muchero uyu.
Ichokwadi here kuti mastrawberry ari kukora?
Tiri kutaura nezverudzi rwemuchero wakakwana kuisa mumasaladhi, kugadzira masmoothies uye mamwe mabikirwo akadai senge masokisi anotsvedzerera. Nzira yakanakisa yekudya mahabhurosi kudya maputi mushure mekuigeza. Saka, isu tinogona kuwana mhedzisiro iri nani uye kuenzanisirwa kwakaringana kwezvose zvinovaka muviri kune muviri. Iyo mhando yemichero ine yakakura mipiro yezvikafu izvo zvinobatsira kwazvo kune avo vari kudzikira uremu. Izvo zvakataurwa munhoroondo yese kuti mastrawberry ari kukora nekuti ivo vanokwanisa kuchengetedza fluid. Zvisinei, izvi hazvisizvo.
Iwo michero ine mashoma macalorie uye huwandu hwakawanda hwefibre iyo inobatsira kugadzirisa matumbo ekufambisa. Uye zvakare, tinoziva kuti iyo metabolism inokwanisa kutora zvimwe zvekudya senge sitirobheri nekukurumidza uye zvinotibatsira kuti tigare takagwinya mudumbu nguva dzese. Vanhu vazhinji vanozvimba sezvo zuva rinofamba uye husiku vanoratidza dumbu rakakura kwazvo kupfuura mangwanani. Izvi zvinokonzerwa nekudya zvakanyanya zvakagadziriswa chikafu chine mashoma fiber kana kudya nekukurumidza. Iwe zvakare unofanirwa kufunga nezve aya morphologies yemimwe miviri usati watonga chikafu.
Iko hunhu hwemastrawberry hwakanyanya kunaka kuti muviri uve nekugaya kwakanaka uye nekufamba kwakanaka kwemukati. Ngatione kuti ndeapi mamwe emidziyo:
- Iyo ine anti-kupisa zvinhu. Izvi zvakanakira avo vanonzwa kuwanda kana kutambura nezvimwe zvirwere.
- Simba mukuwedzera hemoglobin mazinga nekuda kwesimbi yaro. Strawberries ane huwandu hwakawanda hwesimbi uye anogona kuve nehutano hwakafanana nehunhu.
- Ivo vane antioxidant chiito nekuda kwavo kwakanyanya manganese zvemukati
- Kwete chete ivo vanovandudza hutumbu hwekufamba, asi zvakare vanobatsira nehutano hwemapfupa. Izvi zvinodaro nekuti iwo akakwirira mu potassium, magnesium, uye vhitamini K.
- Inobatsira kudzikisa mwero wecholesterol muropa.
Strawberries kuonda
Kunyangwe vanhu vanga vaine pfungwa iyi yekuti sitrobheri iri kukora, iwo mhando yakanaka yemichero kana iwe uchida kudzikira uremu. Isu tinoziva kuti fiber chinhu chakakosha chishandiso chinoita satiety mudumbu. Chikafu akapfuma mune fiber anotora nguva yakareba kugaya uye anokonzeresa zvakanyanya kugaya kugaya. Kuwedzera kune zvekuti mashwiberi anonyanya kugutsa kupfuura mimwe michero, nekuti iwo ane yakaderera macalorie, unogona kudya zvakanyanya. Neiyi nzira, iwe unogona kudzikisa kunzwa kwenzara nemakorori mashoma mumuviri.
Kana isu tikaongorora macalorie mumastrawberry, tinozviona izvo magiramu 100 ega ega ane 33 calories chete. Izvi zvinoreva kuti iwe unogona kudya zvakawanda sezvaunoda pasina chaunodemba. Iwe unogona kunge uine hunyanzvi hwekudya sitirobheri pane macalorie auri kuisa mukati. Kana iwe uri mumwe weavo vanhu vanoda kudya mbiya yemastrawberry, iwe unofanirwa kuziva kuti chete makumi mashanu nemashanu macalorie ari kupinda mumuviri wako uye chete magiramu masere eshuga yechisikigo. Inofanira kutakurwa mupfungwa kuti shuga yechisikigo inoumbwa nefructose uye haina mhedzisiro dzakaipa chete pamuviri peshuga yetafura.
Kana iwe ukaperekedza sitirobheri nekirimu, kirimu yakarova kana shuga, zvakajairika kuti macalorie awedzere zvakanyanya. Apa ndipo panogona kutaurwa kuti sitrobheri inokukodza. Strawberries nekirimu kazhinji ane kukosha kwemazana maviri nemakumi mana emakori. Mimwe michero, bhanana, peya, apuro zvine huwandu hwakakwira hwemacalorie kupfuura mahabhurosi. Nekudaro, ini handizonetseka zvakanyanya nezvekuverenga iwo macalorie. Kwakatangira kurasikirwa kwemafuta pamwe nekuda kwezvimwe zvekudya zvakagadziriswa-zvine huwandu hwakawanda hwe macalorie uye huwandu hwakaderera hwehuturu.
Strawberries ari kukora: kunyepa
Uye haisiyo nyaya yekuita sitirobheri yekudya, iyo inongori nemakambani chete zuva rega rega uye nemhedzisiro yayo yekuzorodza iyo ichakubatsira iwe kurasikirwa uremu nekukurumidza. Izvi hazvina kuita seizvi. Saka chete iwe ucharasikirwa nemvura iyo yauchazowana zvakare nezuva rimwe chete. Kunyangwe tichifumiswa nezvinovaka muviri, tinofanirwa kuziva kuti sitirobheri inoshomeka mune zvimwe zvinovaka muviri zvinodiwa kumuviri. Izvo zvakakosha kuti utore yakachena sitirobheri zvakanyanya sezvinobvira. Hazvinakidze kuitora mumajusi kana kuenda navo neshuga, mafuta ekuzora nekuti vanozowedzera macalorie uye hazvizokubatsire kurasikirwa nehuremu.
Haisi iyo sitirobheri inokuita kuti uve mutete, asi asi kuti ivo vanokubatsira kuti ugare wakaguta nekoriori yakaderera yekudyiwa uye yakakwira kudya kwehutano. Kune vanhu vanounza kusvika kune kilogiramu yemastrawberry zuva nezuva mukudya kwavo. Izvo hazvina kuomarara zvachose, asi hazvingakurudzirwe zvakare. Zvirinani kusiyanisa huwandu hwemichero kuti uve nemupiro mukuru we micronutrients.
Muenzaniso wemaitiro ekuunza mahabhurosi mune chikafu chingave chinotevera zviviri.
- Kudya kwemangwanani: 400 g yemastrawberry + yogati kana mukaka wemuriwo + oatmeal
- Snack: 350 g yemastrawberry
- Kwekudya kwemasikati: muto wemuriwo + protein (hake fillet, huku kana nyama fillet) + 300 g yemastrawberry.
- Snack: 350 g yemastrawberry.
- Kudya kwemanheru: 450 g yemastrawberry + skimmed yoghurt.
Nekudaro, ini ndinodzokorora kuti zuva iro rinokurudzirwa uye kusiyanisa michero.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve chokwadi chekuti ma strawberries ari kukora uye kuti zvivakwa zvipi.