Zvokudya zvichakuchengetedza zvizere uye kwete kukuzadza
Hakusi kuramba kuti miriwo ine utano kwatiri. Zvidzidzo zvakaratidza kuti kudya kudya kunotapira mumiriwo sechikamu chekudya kwehutano kwakakwana kunogona kubatsira kuderedza chirwere chepfungwa chekuisa njodzi, kenza, chirwere chechirwere cheshuga uye kuneta. Zvokudya zvinodhaka zvemiriwo zvinogonawo kubatsira kuderedza ropa .
Miti ine michina yakawanda-izere nemavitamini, zvicherwa, zvirwere zvinorwisa antioxidants uye fiber.
Fiber ine chirongwa chinokosha kana ichiuya pakugadzirisa uremu uye chirwere cheshuga . Fiber inobatsira kukuchengeta iwe, inokwevera cholesterol kure nemoyo wako uye inogona kubatsira kudzora ropa remasuru nekudzikisa kuderedza kudya. Imwe yenzira dzakanakisisa dzokuwedzera fiber yako yehuwandu ndeyekuwedzera yemiriwo yako kudya , zvichida kwete mishonga yemashizha.
Zvisiri-mazaya yemiriwo ane ma 25 makori, mafurai, g, 5 g g, uye 3 g fiber, uye 0.5-2 g mapuroteni ne 1/2 mukombe yakabikwa kana 1 cup yakasanganiswa (pasina mafuta akawedzerwa). Mukuwedzera pakuva nekodori yakaderera, uye kudya kwema-carbohydrate yezvokudya, mishonga isiri yemashizha inowedzera marimu, kunaka, zvakawanda, uye ruvara rwakapfuma kune chero kudya. Paunokwanisa, chinangwa chekuita 1/2 ndiro yako isiri-starchy miriwo.
Ndeapi mapeji anofungidzirwa kuva asina-Starchy?
- Artichoke
- Artichoke hearts
- Asparagus
- Bamboo shoots
- Mbeu (gorosi, wax, chiItaly - musanetseka izvi nemashizha - nyemba nyemba, mavhisi emvura, maharage madema, nezvimwewo)
- Nyuchi dzinomera
- Brussels inomera
- Broccoli
- Kabichi (green, bok choy, chiChinese, tsvuku)
- Karoti (chinyorwa: 1 mwana karoti inenge 1 g yehydrohydrate)
- Koliflower
- Celery
- Chicory
- Chayote
- Coleslaw (akaiswa pasi, asina kupfeka)
- Cucumber
- Dandelion
- Daikon
- Birplant
- Greens (collard, kale, mustard, turnip)
- Mwoyo wemichindwe
- Jicama
- Kohlrabi
- Leeks
- Lettuce: endive, escarole, mashizha, ice berg, Romaine
- Mushroom
- Mustard greens
- Okra
- Anyanisi
- Pea pods
- Peppers (ose marudzi)
- Radishes
- Rutabaga
- Saladi greens (chicory, endive, escarole, lettuce, romaine, sipinashi, arugula, radicchio, watercress)
- Irosi yechando kana pea pods
- Scallion
- Zvinomera
- Squash (cushaw, zhizha, crookneck, spaghetti, zucchini)
- Sugar snap peas
- Swiss chard
- String beans
- Tomato
- Turnips
- Mvura chestnuts
- Zucchini
Chii Chinofanira Kufunga Nezvokutenga?
- Kana zvichibvira kutenga kutenga zvibereko zviri mumwaka. Iwe hausi kungochengetedza mari chete asi kuderedza kabhu kako kabhuku kudhindwa nekutsvaga michero yemunharaunda. Nguva shoma inopedza kufamba, zviri nani kutora zvakare.
- Funga nezvekutenga zvigadzirwa zvehupenyu zveimwe miriwo ine zvipembenene zvakawanda. Kurasikirwa kwepiriniki kunogona kuwedzera mungozi wekenza, zvinetso zveganda, chirwere, kusava nemhuka, nezvimwe. Kana iwe usina kumbonzwa nezve "tsvina dzine gumi," unogona kuverenga pamusoro payo. Izvi ndezvokudya izvo zvine mazinga akawandisa ezvipembenene zvinouraya. Mimwe miriwo pane urongwa inosanganisira: celery, sipinashi, sweet bell pepper, cucumber, nezvimwewo.
- Kana iwe ukaona kuti uri kuparadza miriwo yako nekuda kwekuparadzwa, funga kutenga mimwe miriwo yakaoma. Zvokudya zvinowirirana zvinosangana kusvika kune zvitsva, kana kwete zviri nani, nokuti dzakasviba pahupamhu hutsva hwakachengeta mavitamini nemaminera. Miriwo yakasvibirira zviri nyore kugadzirira zvakare nokuti ivo vatotanga kucheka uye vashambidzwa.
Unofanira Kuzvigadzirira Sei?
- Sungai miriwo yenyu ine zvishoma zvekiki nemafuta, zvakadai semuorivhi kana canola.
- Gadzira miriwo yako muchoto pahokisi yekasi nemunyu, pepper, mafuta mashomanana, uye chero mamwe maruva ayo aunoda-rosemary, thyme, oregano, basil, nezvimwewo.
- Kana uri kushandisa miriwo yako muhodhi iwe unogona kuisa blanch yavo kutanga kujekesa ruvara rwavo uye kuideredza.
- Dzivisa kubika miriwo yako sezvo izvi zvingaita kuti mavhithamini apinde mumvura. Izvi zvinogonawo kuita kuti vaone sechinhu chakaoma.
- Dzivisa kuwedzera kwemafuta, kamuki, tisi, saraji kupfeka, kana mafuta kune miriwo yako sezvo izvi zvinogona kuwedzera koriori yehuwandu zvakanyanya-kutora zvokudya zvakaderera-calori mupamusoro koriori imwe.
Unogona Sei Kuwana Zvisiri Mashizha Mashoma Muzvokudya Zvako?
- Unoda kudya mbeu dzakasiyana-siyana. Kudya anenge matatu kusvika kune mashanu, 1/2 mukombe yakabikwa kana 1 cup cup servings zuva nezuva ichasimudzira vitamini, mineral, uye fiber.
- Itai miriwo mu sandwiches, salads, maidhi, mapepa, maswende, maswisi uye mapuroteni emurefu nemiriwo.
- Ita miriwo chigadziko chekudya kwako. Idya masikati kana kudya kwemareji mashizha, shandisa pasta ye spaghetti squashi kana kuti uite zucchini pasta kana kiroliflower mupunga.
- Itai miriwo muzvokudya zvako. Pre-cut carrots, pepper, celery, broccoli kana chipi nechipi chaunoda uye ugozvibatanidza ne hummus kana guacamole kweprotheni uye fiber rich snack yakazara muhydrohydrate. Iwe unogona kudonha chero ipi zvayo mu nut butter, zvakadai sepanut butte kana almond butter for protein uye fiber rich snack.
- Ita 1/2 ndiro plate yako. Izvi zvingakubatsira iwe kuderedza karubhaidhirate yako uye koriori inowanikwa.
Zvidzidzo:
American Diabetes Association. Kwete-marashi yemiriwo. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
United States Dhipatimendi Rezvekurima. Sei zvakakosha kudya miriwo. http://www.choosemyplate.gov/food-groups/vegetables-why.html
Univeristy yeMichigan Yakakwana Diabetes Centre. Sei zvakakosha kudya miriwo. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Enivornment Working Group. Zvose 48 zvibereko nemiriwo dzine pesticide resiue data. http://www.ewg.org/foodnews/summary.php