Kana iwe uri mumwe wevaya vanodya michero mishoma, iwe unofanirwa kuziva kuti urikushaya sosi huru yevhitamini. Zvibereko chikafu chinotipa inonakidza kukosha kwehutano uye mashoma macalorie, saka zvinogara zvichikurudzirwa mune zvese zvekudya.
La michero yakanaka yekugara uri mudiki uye kunakidzwa nerakanaka ganda, asi zvakare rinotibatsira kuchengetedza hutano hwedu mune yakakwana mamiriro. Kunyangwe zvisiri izvo chete chikafu chatinofanira kudya, ichokwadi kuti tinofanirwa kutora zvidimbu zvemichero pazuva pazuva pakudya kwakasiyana.
Kunobva mavitamini
Kana chimwe chinhu chiine iyo michero mavitamini. Aya mavitamini ane mabasa akasiyana mumuviri wedu asi akakosha. Vitamin A ndiyo inochengetedza ganda redu munzvimbo yakanaka, pamusoro pekubatsira immune system yedu. Vitamin iyi inowanikwa mumaapuro, kiwis kana mastrawberry. Vitamin C inobatsira kuumbwa kwe collagen muganda uye inowanikwa mu kiwis kana maranjisi Mavhithamini eboka B anovandudza simba metabolism yemuviri wedu uye inowanikwa mumabhanana kana chinanazi.
Fiber sosi
Fiber inodiwa kufamba kwakanaka kwemukati uye kubvisa zvakasara mumuviri. Chibereko chine pectin yepamusoro uye saka chakanakira kudzora traffic, iyo inotiponesa matambudziko mazhinji emudumbu nehutano. Uye kune izvi isu tinongofanirwa kuisa michero mishoma kune chikafu chedu chezuva nezuva.
Antioxidant sosi
Zvibereko zvine antioxidants zvinotibatsira pikisa mahara radicals. Kudya nemichero yezuva nezuva kunotibvumira kuchengetedza ganda nemuviri mudiki kwenguva yakareba kupfuura kana chikafu chedu chaive chakanangana nemahydrohydrate kana mafuta. Ndokusaka mukufamba kwenguva ivo vasingangotibatsire chete kuti tigare takagwinya, asi zvakare vadiki kwenguva yakareba.
Pakarepo hydration
La muchero une mvura yakawanda, kunyanya kana tichidya michero yakaita sehomba. Iyi yemvura yepamusoro inotibatsira kuti tigare tiine hydrated. Izvi ndizvo zvinoita kuti vadzikire mumacalorie, sezvo 80% yemichero mvura. Zvinotibatsira kuchenesa uye kubvisa muviri, sezvo iine mvura uye faibha.
Kunzwa kuzara
Kana isu tichida michero yechimwe chinhu kana zvasvika pakudya, imhaka yekuti vane mashoma macalorie uye panguva imwechete vanotipa iyo kunzwa kwekuguta kwakakosha. Nenzira iyi, ndicho chakanakira tudyo tudiki tudiki hwezuva iri. Inowanzo shandiswa zvakanyanya sedessert, nekuti ine tambo inotapira. Yayo yepamusoro faibha uye zvemukati zvemukati zvinotipa isu kunzwa kwekuguta, saka kana isu tine nzara pakati pekudya tinogona kugara tichitendeukira kune michero.
Maitiro ekudya muchero
Chibereko chinofanira kudyiwa choga, pakati pekudya, kubvira isu inopa pakarepo simba uye kuguta. Mupiro waro mu fructose unogayirwa nekukasira kana pasina zvimwe zvekudya zvinogona kunge zvichinonoka kugaya, saka zvinogara zviri nani kuzvitora wega. Inogona zvakare kuve chinotsiva chakanaka chemadhishi, nekuti inotapira uye kudya kwayo kwekoriori kwakaderera zvakanyanya. Chibereko chinofanira kutorwa chisikwa, tichidzivirira maBhaibheri musirasi kana kubikwa, nekuti ndiwo maratidziro aro. Uye zvakare, inofanirwa kusiiwa neganda mune zviitiko pazvinogoneka, nekuti chikamu chakakura chekukosha kwayo kwehutano chinogara mairi. Zvirinani kudya muchero wakaibva, uchidzivirira muchero wakasvibirira, nekuti izvi zvinogona kukonzera kubhowa uye acidity mudumbu. Pamusoro pezvo, haifanire kushungurudzwa, nekuti yayo yepamusoro fiber inogona kupokana uye inopera mumatambudziko emudumbu.