Miti - iyi ndiyo pfungwa yakanaka. Munyika mhando dzakasiyana-siyana yemiriwo, dzakasiyana-siyana kutora. Dzinopatsanurwa mumapoka akawanda:
- beet, turnips, karoti, horseradish nemimwe midzi-midzi;
- mbatata, mbatatisi nevamwe - tubers;
- dzose dzakasiyana-kabichi-kabichi;
- garlic uye eicheni yakasiyana-siyana - anyanisi;
- eggplants, tomato uye pepper - tomato;
- zukini, dzungu, cucumber uye zvakadai - pukiti;
- chero mbesa uye peas - nyemba.
Kwatiri zvakakosha zvikuru kuti vanotengesa mavhithamisi kuvanhu ndevamwe miriwo inodyiwa, michero, maabriji, tsika netsika. Miti yose inenge 90% mvura. Pamusoro pemvura, mbeu yacho inewo cellulose, pectin, starch, nitrogenous substances, mavitamini, mafuta anokosha, ega acid, enzymes nezvimwe zvizhinji, izvo zvinobatsira zvakanyanya basa rehupenyu hwose.
Madzitateguru edu, kunyange pasina pfungwa yezvinyorwa zvevhitamini mumiriwo uye zvipenyu zvezvirimwa, zvakanyanya kushandiswa kwete mukudya, asiwo mukurapa kwezvirwere zvakawanda. Somuenzaniso, kudzivirira nekubata chirwere chakanyanya sechirwere, munhu anoda vitamin C. Vitamini iyi inowedzera muzvirimwa zvakadai semapuropiti (zvakasvibiswa zvikuru), panzvimbo yechipiri - parsley nedill. Mumarudzi akasiyana-siyana ekakichi (Brussels, ruvara nemuchena) iripowo mavitamini C. Muchando, mavitamini akawanda tinowanikwa nekakichi, kunyanya sauerkraut. Ichokwadi ndechokuti iyi yemiriwo panguva yekuchengetedza, inononoka kudarika vamwe, inopera mavitamini.
Zvimwe mavitamini zvakakosha kuti uwane hupenyu hwakakwana. Semuenzaniso, mavhithamini akadaro se folacin uye carotene zvakare vane pfuma mumiti yedu shamwari. Mazhinji e folacin anowanikwa muparley, sipinashi uye saladi. Uye carotene inonyanya kuve mumakaroti, musango wegoriki, garlic uye anyanisi. Uyezve zvakakwana mupepuru tsvuku, saladhi neparsley. Kuumbwa kwemiriwo kunosanganisirawo mineral substances, iyo ishoma potassium uye sodium. Pane zvakawanda zvesimbi, zinc, aluminium, manganese uye mhangura. Organic acids inowanikwawo mumiti. Uyu ndiwo apuro uye mandimu, oxalic, tartaric uye benzoic. Zvose maitiro anovandudza basa remukati uye ane mabhakitiriya.
Zvose miriwo uye makemikari avo ane hwekunhu hwakatsvuka kune zvidimbu zvakasiyana. Izvi zvinokonzerwa nekuvapo muzvirimwa emafuta anokosha. Aya mafuta anowedzera kudya, kuve nehutachiona uye, nekuwedzera, ane tsvina yekudzivirira. Nokudaro, kana miriwo ine huwandu hwemafuta anokosha, haafaniri kubva pane kudya kwevanhu vane zvirwere zvepamu, chiropa neitsvo.
Yakagadzirwa mumiti, phytoncides inoparadza zvakakwana michina yakasiyana-siyana mumuromo wemumuromo uye mumutsara wepamuviri. Bactericidal properties inoshandiswa mukurapa zvirwere zvakawanda. Inobatsira nekuputika kwepamusoro chekufema, nehosha, neropa uye kuputika kwemaziso. Kunyangwe nekuchengetedza kwenguva yakareba, pasi pesimba rekukwirira uye yakadzika, phytacids vanochengetedza dzimba dzavo. Nhamba huru ye phytacides ndiyo garlic, onion, radish, horseradish, tsvuku tsvuku, tomate, karoti uye beet.
Chimwe chezvinhu zvinokosha zvemiriwo ndeye kuchengetedza kwemazana akawanda e fiber uye pectin zvinhu, saka zvakanakira miriwo zvinonzwisisika .. Izvi zvinowedzera kugadzirisa zvirongwa, zvinobatsira pakuchenesa panguva yakakodzera muviri wedu. Nokudaro, miriwo ine high fiber content vanachiremba vanokurudzira kushandisa kune vakwegura vanhu vanotambura ne atherosclerosis uye kuvimbiswa. Mbeu, mazai ehozi, mapira, michero yakaomeswa, pamwe nekarroti, parsley uye beet, aya ndiwo mishonga ine fiber.
Saka, ngatitaurire nezvemimwe miriwo zvakadzama.
Kabichi , iyi inoshamisa yemiriwo, isina izvo zvatinogona kuita kunze. Kwatiri, vakadzi, kabichi inongodikanwa. Maorikiti mauri madiki, asi pane zvakawanda zvinobatsira. Izvozvo zvakanyanya antioxidant - indole-3-carbinol "inorarama" mu kabichi. Uye anotibatsira kuti tidzivise chirwere chakaipa zvakadaro sekenza yemazamu. Nokuti indole-3-carbinol inobatsira kukurumidza kubviswa kwekukuvadza isrogen. Kune vanhu vanotambura nehuwandu hwemawere, atherosclerosis, chirwere chemoyo, dysbiosis nezvimwe zvirwere, izvo zvinokosha zvinokonzera kabichi. Iine huwandu hwe ascorbic acid (mu stump), mavitamini B1, B2 uye B3, uyewo beta-carotene, pectin uye folic acid.
Imwe yemiriwo inobatsira inozivikanwawo nevanhu - asperagus . Nutritionists vanoti hakuna munhu uyo asingadi kuve nekushambadza. Nehosha ipi neipi, isupukusi yakasikwa ichakubatsira. Mishonga yemagariro inofunga asparagus yemiriwo yevarume. Vanotaura kuti inovandudza potency zvakakwana. Asparagus inodhonza ina amino acids, vitamini PP, B1, B2 uye yakawandisa yemaminerari salt (potasium, iron, magnesium uye phosphorus).
Uye zvakadini nehodhi yakaisvonaka yehudhi inokura mumunda wose. Haasi akanaka chete, asiwo anobatsira zvirwere zvakasiyana-siyana. Green saladhi - mushonga wakanaka kwazvo wekutambudzika kwekutya uye kusuruvara. Inorayirwa kushandisa amai vanoyamwisa kuwedzera muwandu wemukaka. Nechirwere chetachiona, chironda cheplatin, nechirwere cheshuga uye zvirwere zvemudumbu, saladhi inokosha zvakare. Mashizha emiriwo aya ane zvakawanda zve chlorophyll, mavitamini B1, B2, B3, PP, K uye C, kusanganisira calcium, magnesium, iron, cobalt, zinc, iodine uye phosphorus.
Pasina tomato, vazhinji havafungi tafura yavo pachavo. Uye chii chinonyanya kukosha kune tomato? Hatingatauri pamusoro pehuwandu hwevhitamini nemaminera mumurimi uyu, munhu wose anozviziva. Ndinoda kutaura nezvehwamanda yehwamanda yemamato, iyo inonakidza antioxidant lycopene. Izvi zvinoita kuti vanhu vakwegura varambe vachiita basa repfungwa uye romuviri.
Nyanya inotsika-calori yemiti. Nhumbi yaro ine simba ndeyekuchengetedzwa mune zvakawanda zve antioxidant - lycopene. Lycopene inorapwa mhuka yezvirwere zvakawanda, inobatsira kudzivirira varume kubva mukenza yeprostate, uye vakadzi vanobva pamukenza wechibereki, vanomisa kupatsanurwa kwemakumbo. Mukutemwa kushandiswa tomate, chikamu che lycopene chakanyanya kupfuura pane mutsva tomate. Kubva pane izvozvi zvinotevera kuti zvinonyanya kukosha mubasa. Masayendisiti anoratidza kuti lycopene inoderedza ngozi yekutengesa zvirwere zvepfungwa. Kuita saladhi nemamatisi kunounza mamwe mazano, inofanira kuzadzwa nezuva kana yeoorivhi.
Kuwedzera kune yakakura, inenge yakawanda yakawanda inoshandiswa pane zvakadai, potassium, iodine, phosphorus, iron, magnesium, sodium, manganese, calcium, mhangura, zinc uye mavitamini B, C, E, K, PP uye beta-carotene.
Zvinobatsira mararamiro zvakanyanyisa zvakanyanya, ndezvakanaka zvinodzvinyirira, zvinotungamirira basa remagetsi emagetsi, uye nekuda kwe serotonin kunatsiridza mafungiro.
Makaroti anobatsira pane zvirwere zveputsvo, chiropa, hypertension, munyu unoisa uye kubatwa. Asi iwe unofanirwa kuchengeta mupfungwa kuti kana chirwere, kuwedzerwa kwechirwere cheputi-zvinopesana. Inowedzerawo kudya kudya, kudya. Karoti ndiyo mishonga inoporesa yekuporesa, saka inokurudzirwa kumaronda emudumbu uye zveudenal ulcers. Zvakakosha kuti juti yekaroti inowedzera mutachiona wemuviri, zvichiita kuti kuderedzwa kwezvirwere zvinotapukira, uyewo kusimbisa hurongwa hwekutya uye kunobatsira kuwedzera simba revanhu. Carotene, iyo iri mune karoti, inodiwa kuti maziso edu avandudze maonero, asi carotene inobatwa nemuviri pamwe chete nemafuta. Nokudaro, zvinobatsira kudya karoti nemazana ekudya zvakanyanya, zvakadai sekisiki, musoro.
Garlic inzvimbo yekuchengetedza mishonga uye inobatsirawo pakurwisana nematonho. Mukuwedzera, garlic inouraya microorganisms inodhaka mudumbu, ichidzorera maruva ayo. Ichi chigadzirwa chinoshandawo kune avo vanoda kuderedza cholesterol zviri muropa. Zvechokwadi, muhuputi mavara egaini inonyanya kukosha, asi mushure mokupisa kupisa gorosi inorasikirwa nekunhuhwirira kwayo kunofadza.
Shiriplant - kushandiswa kwayo muzvokudya kunobatsira kuderedza muzinga weklesterol muropa, uyewo nyama yemichero inosanganisira yakawanda ye potassium, iyo inowanzoisa mvura metabolism mumuviri uye panguva imwechete inovandudza kushanda kwemutsipa wemwoyo. Mukuwedzera, sarplant inovhiringidza kubatwa kwemuviri weklesterol, asi kuisa chimiro chemagetsi.
Broccoli inowedzera mu vitamini C uye U, vitamini yakasviba yakawanda (K), nicotinic acid (PP) uye beta-carotene. Mu broccoli, mairi 2,5 mavitamini C akawanda kupfuura mumaricrus, zvichiita kuti ave mhare yake muhuwandu hwe vitamini iyi. Kana iri beta-carotene, iripo mu broccoli, inokurudzira tani yakanaka. Izvo zvakakosha zvemaminerari zvinhu uye mapuroteni anoita kuti broccoli mupikisano mukuru kune zvakadai semiriwo seholiflower, ine 2 dzimwe nguva zvimwe zvinhu kupfuura mune zvekupedzisira. Mashoko anobatsira ekuderedza, broccoli inongoda 30 makorikori pa100 g.
Saka mashoko mazhinji akanaka anogona kutaurwa pamusoro pemiti yose. Izvo zvinobatsira zvikuru. Kana tikadya miriwo yakakwana, tinotarisira muviri wedu. Miti haisi chete inonyatsokonzera zvakasiyana-siyana zvinokonzerwa nehuputi nemarara, asi ndivo vanobatsira zvikuru mukurapa zvirwere zvakasiyana-siyana. Zvimwe zviri mumimiriwo, kusimbisa ma-capillaries uye zvine maitiro anobatsira pakuumbwa kweropa.
Kuti uchengetedze zvinhu zvose zvinobatsira mumiriwo, unofanirwa kuzviisa pasi pakuchenesa kunopisa. Iye zvino unoziva zvose pamusoro pemiti, miriwo, maikemikisi ezvokudya izvi, izvo zvinofanirwa kunge zviri nguva yekugara iwe patafura yako.