Izvo hazvirambwe izvo kudya miriwo kunobatsira zvikuru kune hutano hwedu nekuda kwehuwandu hwakawanda hwevakavaka muviri uye nekuda kweiyo yakaderera caloric kukosha. Nekudaro, dzimwe nguva isu hatisi kujekesa kuti ndeipi miriwo yakanakisa, kuidya sei kana zvese zvavanogona kupa, saka iriyo nyaya yatinofanira kuongorora.
Kana mushure mezhizha iwe wafunga dzokera kuhupenyu hwakanaka, miriwo ichave chikamu chekudya kwako mazuva ese. Kudya miriwo mubatsiri mukuru kuti uve nemuviri wakagwinya uye wakagwinya, kunyangwe zvichingogara zvirinani kuva neruzivo rwakakwana nezve izvo zvavanogona kutipa.
Kubatsira kwemiriwo
Miriwo inotipa mavitamini akawanda nemamineral. Iwo anonyanya kubatsira mukupa izvi zvinovaka muviri kumuviri wedu, asi isu tinofanirwa kudya kudya kwakaringana kuwedzera mamwe akadai semapuroteni kana akaomesesa makabhohaidhiretsi. Vanopa Mvura yakawanda uye yakakwira fiber zvemukati, iyo inoshandura kuita yakanaka yemukati kufamba uye kushoma kwenguva refu-kwemvura kuchengetwa. Kune rimwe divi, zvine akawanda antioxidants, ayo akanaka kutichengeta tiri vadiki uye kudzivirira matambudziko mumatambudziko uye nemoyo masisitimu.
Nekudaro, isu tinofanirwa kudya miriwo zvakasiyana, nekuti nenzira iyi tinosanganisa zvinovaka muviri zvakasiyana. Kune mhando dzakasiyana, nemashizha emashizha akadai secharedhi, miriwo yemaruva yakadai seholiflower, miriwo yemashanga yakaita semariki kana miriwo yegirobhu yakaita sehanyanisi. Mune ese iwo tinowana zvakakosha mumuviri muviri, asi pasina kupokana vanopa zvakasiyana zvinhu. Tinofanira zvakare kutarisa iro vara, kubvira mavara akasiyana anosanganiswa nezvakasiyana zvinovaka muviri iyo yakakwira iyo makara, iyo inowedzera mishonga inowanzo kuve iripo. Semuenzaniso, orenji inosanganiswa ne carotenoids, tsvuku ne betalain, uye yepepuru ne anthocyanin.
Sarudza miriwo zvakanaka
Kazhinji, zvakanaka kusiyanisa kana tichidya miriwo uye tichidya huwandu hwakanakisa uye dzakasiyana dzadzo dzatinogona. Zvisinei, pane vamwe vanokurudzirwa zvakanyanya nezvehutano hwavo. Kale, semuenzaniso, yave yemhando yepamusoro, nekuti inopa huwandu hwakawanda hwevhitamini A, C uye K. Zvimwe chete zvinoitika nebroccoli, ine mavitamini aya kana nesipinashi, iyo inopawo magnesium uye potasium. Kana tichikahadzika, tinofanirwa kugara tichisanganisira miriwo inokurudzirwa uye mimwe inosiyana muvara, senge macarrots, aubergines kana hanyanisi.
Mabikirwo emuriwo
Idya miriwo futi inyaya yekuziva kuvabika, nekuti nguva zhinji tinogadzira ndiro dzisingatombofadzi. Kune nzira dzakawanda dzekuzviratidza izvo zvinogona kuva zvinonaka kune avo vanoona zvichinetsa kudya miriwo, senge vana. Kune rimwe divi, nzira yekuvabika yakakosha, nekuti nedzimwe nzira dzekubika zvimwe zvinovaka muviri zvinoparadzwa.
Tinofanira kubika miriwo nenzira yekuti inonaka. Mukuratidzira tinogona kuzviita dzakachena, makirimu kana sosi. Zvakare pakati peiyo omelette, nekuti tambo yacho ichave yakavharwa zvakanaka. Imwe nzira yekuzviita ndeyekufara, kunyange sarudzo iyi iri caloric. Unogona wedzera zvimwe zvinonakidza sehuchi, ndimu, kana maorivhi ekuravira.
Kune rimwe divi, isu tine nzira yekuvabika. Iyo steam yekubika inogara iri sarudzo yakanakisa yekubika miriwo, sezvo ichichengetedza mishonga yayo zvirinani. Sautéing miriwo iri imwe pfungwa yakanaka, sezvo kusvibiswa nekupisa kunochengetwa kwenguva pfupi, kuitira kuti kuparadzwa kwevakavaka muviri kuderedzwa. Kubika kana kutsvaira zvinogara zvakashata sarudzo. Muchiitiko chekutanga nekuti miriwo inochengetwa mumoto kwenguva yakareba uye mune yechipiri nekuti macalorie akawandisa akawedzerwa. Ichowo sarudzo yakanaka kwazvo yekuvadya mbishi musaladi.