Kurongeka kwezvibereko nemiriwo - urongwa uye zvinhu

Miti nemichero ndiyo inonyanya kukosha mishonga, microelements, mavitamini uye fiber. Izvo, pamwe chete nezviyo, legumes nemamwe mapuroteni, zvinofanira kuumba hwaro hwekudya kwedu. Kusiyana nekutenda kwakakurumbira, kudya kunosanganisira zvibereko nemiriwo zvinogona kunge zvakasiyana (asi kwete zvizere!). Muchiitiko ichi, boka rega rega rinozivikanwa nezvimwe zvinhu, kuumbwa, kuravira, hunyanzvi hwekurima uye kushandiswa. Kurongwa kwezvibereko nemiriwo, izvo zvatichakurukura munyaya ino, zvicharatidza kusiyana kwezvigadzirwa izvi uye kusimbisa zvakasiyana-siyana zvakasiyana.

Ndezvipi miriwo nemichero?

Usati watarisana nehuwandu hwemapoka aya, unoda kunzwisisa zvazviri. Zvingaita sokuti hapana chakaoma pano. Miti inokura pamubhedha uye inoshandiswa kubika ndiro (basic unsweetened) ndiro. Zvibereko zvinowedzera dessert, kutapira, uye zvinokura pamuti (ndicho chikonzero ivo vanonzi "michero" neimwe nzira). Zvechokwadi, kusiyana kukuru kwatakaratidza. Asi pane zvakasiyana.

Nokudaro, pepper inokura kubva kumapapiro emuva. Asi ichi chiratidzo chakajeka chokuve chibereko chezvibereko. Tsanangudzo yesayenzi inokubvumira kuti uvataure kwavari uye matangi, uye kunyange pods nyemba! Miti yemunguva yekare inonzi yakawanda mashizha emiti inonzi herbaceous. Kuti tisava nokuvhiringidzika, tichazosiyanisa pakati pezvinyorwa zviviri - yesayenzi uye culinary. Saka, kana sarudzo yakarongwa yemiriwo nezvibereko zvichange zvakasiyana nehurukuro yako, usashamiswa. Ingotarisa kwaari kuburikidza nemeso eanochera botanist, kwete mubiki.

Vegetable

Kutanga, miriwo (semichero) ndeyeboka re "miti yakasvibirira yemichero", yakasiyana nehoyo, nyemba nezvimwe zvinhu zvinogadzirwa nemiti. Pasinei nokugadziriswa nemumhepo (kusvika ku80-90% kana kupfuura), miriwo inowedzera mune zvinovaka muviri. Zvimwe zvakasiyana-siyana zvezvinhu (kabhoni, nitrogen, mineral salts, nezvimwewo) uye kushandiswa kwavo kunoita kuti zvigadzirwa izvi zvive nyore kudyiwa nemuviri womunhu. Uye izvi zvinonyanya kukosha kana zvasvika pakudya kwakanaka uye kunovaka muviri.

Miti: Mbei

Zvimwe zviratidzo zvinobvumira kuparadzanisa miriwo yese mumapoka makuru maviri: vegetative uye chibereko. Muchikamu chechipiri, michero (inflorescences) inoshandiswa pakudya, mumitambo yekutanga - mbeu. Funga kuti ndeupi rudzi rwemhando yemiriwo. Tafura iri pasi inotibatsira nezvozvi.

Kushandisa izvi zvakasarudzwa, unogona kunyatsogadzira chikafu chako, zvichienderana nehutano hweboka rimwe nerimwe uye zvinodikanwa mumuviri wako mune zvimwe zvokudya. Mukuwedzera, mamwe mimwe miriwo iri nani uye iri nyore kukura, imwe inoda simba rakawanda nekuda kwezvinangwa izvi.

Caloric zvakagadzirwa nemapoka akasiyana emimiriwo

Sezvaunenge watozvinzwisisa, maitiro ekufungidzirwa yemiriwo anobvumira kupatsanurana kwete chete zvichienderana nechikamu chei chigadzirwa chinoshandiswa pakudya. Pakati pezvinonyanya kukosha uye izvo zvinoratidza sekuti simba rinokosha mune imwe boka.

Sei, somuenzaniso, ita mbatatisi inokurudzirwa kuti udye mumwero? Chikonzero chei ichi ndicho chakakonzerwa nekoriori yehutachi, iyo inoshandawo. Inosvika 70-80 makorikori pamagiramu 100. Uye nokuda kwomugove watinoshandisa, sekutonga, zvimwe (200-300 gm). Uye kana uchiri kubika zvakadyiwa mbatata yakabikwa kana fry, zviri nani kuti usatanga kuverenga!

Mitsara yacho inonyanyisa caloric - inenge 20-50 kcal per 100 gramu yemiriwo. Mueiii, chiratidzo ichi chinosiyana zvikuru. Nokudaro, koriori yehuyu yeekisi iri 36 kcal, nepo garlic inosvika 149 makori! Asi isu hatifaniri kubvisa mishonga iyi inobatsira kubva pakudya, pamwezve, kudya 100 gramu egarisi panguva yaunoda kuedza.

Iyo yakasiyana-siyana yakasiyana uye isina zvishoma inobatsira inhumba yeboka rezvibereko miriwo. Panguva imwecheteyo, marori ayo ane zvinyorwa zvishoma chaizvo-pamwero wepakati, inopararira kubva pa15 kusvika ku 35 kcal. Nokudaro, miriwo yemasidhari (tamati, makomkete, pepper, etc.) inorayirwa kuisa muzvokudya zvako zvezuva nezuva (unogona uye kwete kamwe kamwe pazuva).

Kuziva kukosha kwekorori yeboka rimwe nerimwe yemiriwo, zviri nyore kuziva kuti ndeipi iyo inofanira kudyiwa kakawanda uye yakawanda, uye iyo inofanirwa kuchenjerera. Panguva imwecheteyo, kuramba chibereko (iyo mbatata imwechete) nekuda kwehuwandu hwekukosha kwayo hahusi kukosha, nokuti kuwedzera kune makoriori, ine mishonga yakawandisa uye mavitamini. Chiremera, asi chisabatanidzi.

Chimwe chirongwa chekugadzirwa kwemiriwo

Mukuwedzera pane zvatakaongorora, pane imwe nzvimbo, maererano nemiriwo inogona kugoverwa mu starchy uye isina-starchy, yeguru. Yokutanga inosanganisira: karoti, beet, dzungu, zucchini, cauliflower, celery midzi uye parsley, nezvimwewo. Kana ukashandisa miriwo yezvokudya, unofanira kuzvibatanidza zvakajeka nezvimwe zvokudya. Saka, mune imwe kambani ine shuga inokupa chirongwa chisingafadzi sevirmentation.

Gorosi uye kwete-starchy inosanganisira marudzi ose emarudzi (parsley, dill, celery, lettuce, nezvimwewo), mbesa, bell pepper, cucumber, garlic, anyanisi, mapepa. Iri boka remiriwo rinoshandiswa nyore nyore nemuviri uye rinosanganiswa nezvose zvinenge zvigadzirwa - kubva kumapuroteni ezvipfuwo kusvika kune zvinomera uye mbeu.

Iboka riri pakati, rinonzi, mid-starchy miriwo. Inosanganisira turnip, radish, rutabaga nevamwe. Nokubatanidza miriwo iyi iri pedo nekusvibirira, panzvimbo yehuta. Kana iwe uine hanya nezvekunyaradzwa mukati mudumbu uye kukura zvakanaka, tinokurudzira kuti unyatsoongorora imwe yemapoka atakapa.

Zvibereko

Tsanangudzo yakajeka yemichero inonzwika seyiyi: zvinodyiwa michero yakawanda yemashizha nemiti (kubva muchiLatini fructus - chibereko). Panguva imwecheteyo, philistine yedu maonero yakasiyana nedzimwe maonero ezvipimo, izvo chaizvoizvo zvakakura. Kana kusarudzwa kwemiriwo kunosanganisira mishonga chete (mumutauro unowanzoitika kwatiri), ipapo pano tichaongorora zvibereko zvose. Saka, vanoshevedza mahonji uye marimu, izvo zvinopesana nejiciness uye zvinowedzera pamiti uye shrub. Tafura iri pasi apa ichatibatsira kugovana zvibereko zvose mumapoka.

Kuenzanisa kwezvibereko nemiriwo kunotibatsira kuti tione kuti zvakasiyana sei izvi zvekudya. Boka rimwe nerimwe rakasarudzwa rezvibereko rine maitiro aro. Saka, semuenzaniso, marimu ndiyo inonyanya kushandisa caloric. Simba ravo rinokwanisa kusvika 600 kcal kana kupfuura! Nokudaro, zvinokosha kuti udzipedze pane zvaunodya. Mukuwedzera, nutswe chinhu chakaremera muviri wedu.

Haasi michero yose yakanaka

Imwe tsananguro yakajeka yezvibereko inodziparadzanisa kuva yakanaka, semisweet uye muto. Iyo yekupedzisira yakawanda kwazvo inomiririra munyika yedu. Muchero wevirumusi, mapomegranati, cranberries, mapaaples, pamwe nemamwe marudzi emaapuro, plums, pears, mazambiringa. Semi-asidi isravheri, rapberry, sweet cherries, maapuro, plums, pears. Bhanana dzakanaka, mavhinga, mavhenekeri (uye mamwe mimwe michero) inofanira kunge isina kukwana mukudya kwavo uye, kana zvichibvira, nechinhu chipi nechipi chisingafaniri kusanganiswa.

Shandisa zivo mukicheni

Kana iwe uchiziva kusarudzwa kwemichero nemichero mutsva, iwe unogona nyore nyore kuvaka kudya kwako maererano nemitemo yekudya kwakakodzera. Kunyangwe zvakakosha kudya kuwedzerwa kwemuradhi kana kuti zviri nani kuti zvive zvishoma kune chikamu chiduku? Ndinofanira kushumira mbatatisi nenyama kana nyemba here?

Unogona kupindura nyore nyore mibvunzo iyi. Kana iwe ukadzidza ruzivo rwatakagovana munyaya yacho, munguva pfupi iwe uchange uine sarudzo yako yezvokudya kubva mumiriwo kana michero. Vamwe vachava nheyo yezvokudya, vamwe vachaonekwa kazhinji uye mune zviduku zvishoma. Tinovimba kuti ruzivo rwacho rwakave rwunobatsira iwe nehutano hwako.