Maererano nerugwaro urwu, ndeipi nzira yakanakisisa yokuti vanhu vadye michero?
Context:MuUnited States, tine rombo rakanaka kuva nemhando dzakasiyana-siyana dzezvibereko zvinozadza zvitoro zvedu gore rose. Dzinouya mumhando dzose dzokukura, maumbirwo, uye mavara, uye tose takanzwa nezvezvikamu zvishanu zvinokurudzirwa zvezvibereko nemiriwo pazuva. Saka, tiri kuzvidyira chii? Uye kukosha kwezvinovaka muviri kunosiyana sei pakati pemichero? Pane musiyano upi noupi pakati pezvibereko zvizere nemuto, zvitsva nezvakaomeswa here? Ngatitarisei.  Misiyano iripo pakati pezvibereko Kungofanana nezvimwe zvokudya, michero yakasiyana-siyana ine zvokudya zvakasiyana-siyana. Kazhinji, michero yose inopa zvokudya zvine utano asi muto wemichero hausi. Uye mukombe mumwe chete wejusi yemichero, kunyange muto wemichero wakakwana zana muzana, une shuga yakawanda zvikuru kupfuura chidimbu chimwe chete kana kuti mugove mumwe chete womuchero wose. Mukuwedzera, michero yose inogutsa zvikuru kupfuura majusi. Kana ukadya michero nemiriwo, zviri nani kuzvidya (zvizere) pane kuzvidya (muto). Zvisinei, munhu haafaniri kurega kunwa muto zvachose <unk> kana uri muto wakakwana <unk> asi unofanira kuderedza kunwa kwako kusvika pa 4 kusvika ku 8 ounces pazuva.  Chikamu chefriza chechitoro chezvokudya chinowanzova nemhando dzakasiyana-siyana dzezvibereko zvakaomeswa nechando. Kazhinji kazhinji idzi dzinenge dzakatobviswa ganda uye dzakatotemwa kare (zvakafanana nemango), izvo zviri nyore uye kazhinji kazhinji zvisingadhuri kupfuura michero mitsva. Zvibereko zvakaomeswa nechando zvinowanzotorwa zvoomeswa nechando nokukurumidza pedyo nepanochekwa, naizvozvo zvinovaka muviri zvinochengetedzwa zvakanaka. Uyezve, mimwe michero yemwaka yakadai semabriji inowanika nyore nyore yakaomeswa nechando. Chinokosha pakusarudza ndechokusarudza michero yakaoma nechando isina kuwedzerwa shuga.  Pane michero yakawanda inowanika yakaomeswa, yakadai semapizinga, maapricot, uye chinanazi - kungodudza mishomanana. Dzinopawo zvokudya zvakanaka, dzinogara kwenguva refu, dzakanaka kutakura, uye dzine macalorie akawanda, zvichiita kuti dzifarirwe nevanofamba netsoka uye vanodzika musasa. Zvisinei, dzimwe dzinowanzowedzerwa shuga padzinenge dzichiomeswa, zvikurukuru mango neananas. Cranberries dzakaomeswa dzinenge nguva dzose dzine shuga yakawedzerwa, sezvo dziine muto zvikuru. Kunyange nokuda kwaavo vasina shuga yakawedzerwa, ukuru hwakaganhurirwa uye kutapira zvinokuita kuti kuve nyore zvikuru kudya zvakawanda panguva imwe, uye macalorie anogona kuwedzera nokukurumidza.  Mimwe michero yakaomeswa yakadai semazambiringa akaomeswa nemapricot inochengetedzwawo nesulfur dioxide kuti irambe iri mitsva uye iine ruvara. Nokuda kwavanhu vazhinjisa ikoku hakusati kuri kunetsekana; zvisinei, vamwe vanhu vanonzwa, zvikurukuru avo vane asima. Kurapwa nesulfur dioxide kunonyorwa papakeji, naizvozvo hakusi kwakaoma kudzivisa kana kuri madikanwa.  Zvakadini nokutenga zvinhu zvinogadzirwa nemiti? Tine zvakawanda zvatingasarudza kana toreva nezvezvibereko zvinogadzirwa nemiti nemiti, zvingava zvitsva, zvakaomeswa nechando, kana kuti zvakaomeswa. Mupfungwa yezvokudya, hapana musiyano wakakwana wokusarudza imwe pamusoro peimwe, kunyange zvazvo vatengi vangasarudza imwe pamusoro peimwe yakavakirwa pamiitiro yekurima uye kukanganisa kwezvakatipoteredza. US ine mitemo yokushandiswa kwemishonga inouraya zvipembenene, asi mimwe michero inowanzova nemishonga inouraya zvipembenene yakawanda kupfuura mimwe, uye nguva dzose zvinokurudzirwa kuti ugeze michero zvakanaka usati wadya.  Misiyano muukoshi hwezvokudya Michero yakasiyana-siyana inopa zvokudya zvakasiyana-siyana. Michero yemichero ine vhitamini C yakawanda, uye mimwe michero inopawo zvokudya zvakanaka. Mienzaniso mishomanene iri pasi apa:  Zvinovaka muviri: Mabasa makuru - Tsime rakanaka remichero  potassium: mwero wemvura nemagetsi, inochengetedza BP yakanaka - maranjisi, mahabhurosi, mabhanana, michero, magirena, madomasi, maavokado  simbi: kuumbwa kwemasero matsvuku eropa, kukura kwepfungwa muvana - maapricot akaomeswa, mazambiringa akaomeswa  vhitamini C: inochengetedza masimba omuviri okudzivirira zvirwere, kupora maronda, antioxidant - michero yemichero, mastrawberry, kiwi  folate: kugadzirwa kweDNA, kuumbwa kwemasero matsvuku eropa, kukura kwekutanga kwetubhu yetsinga mumucheche ari mudumbu - maranjisi, mango, maavokado  vhitamini A: kuona usiku, kukura kwemasero, kushanda kwemuviri - cantaloupe  Kunze kwezvinhu zvinovaka muviri zvataurwa pamusoro apa, mimwe michero inewo flavonoid yakawanda. Iri iboka rakasiyana-siyana remakemikari, mamwe acho ane simba rinoita kuti antioxidant isashanda rinodzivirira pakukuvadzwa neoxidative, uye rinogona kuderedza ngozi yezvimwe zvirwere zvakadai sechirwere chomwoyo nechirwere cheshuga. Zvikurukuru, michero yemichero ine mwero wakakwirira mukirasi yeflavanones yeflavonoids, uye mabriji, mablueberries, cranberries, uye cherries ane mwero wakakwirira mukirasi yeanthocyanidins yeflavonoids.  Saka, zvibereko zvipi zvatinofanira kudya? Sezvauri kuona, hapana muchero une zvinhu zvose zvinovaka muviri, saka kudya michero yakasiyana-siyana ndiko kunokosha kuti uve noutano hwakanaka. Edza chimwe chinhu chitsva! Vanhu vakuru vazhinjisa vanofanira kudya mavara akasiyana-siyana nokuda kwamakapu anenge 2 pazuva. Isa michero yose pakutanga pane muto. Idya zvinenge zviri mumwaka, sezvo zvichizova zvakachipa. Uye farai michero yenyu: idyai nokungwarira kuti munzwisise zvizere kunhuwirira, manyoro, uye kunaka kwayo. Idya zvakanaka!
- Idya michero yose pane kunwa 100% muto wemichero, kana 100% muto wemichero, nokuti michero yose ine fiber yakawanda uye isinganyanyi kudyiwa. - Idya michero yemwaka. Iwo ari matsva uye anodhura. - Zvakanaka kudya michero yakaomeswa nechando. Ngwarira kuti utore michero yakaomeswa nechando isina kuwedzerwa shuga pairi kugadzirwa - Hapana musiyano wezvinovaka muviri uripo pakati pezvibereko zvebiological nezvisiri zvebiological. Gara uchigeza michero usati wadya - Zvibereko zvakaomeswa zvine shuga yakawanda pauniti yehuremu. Usadya zvakawanda. - Zvibereko zvakasiyana zvine zvinovaka muviri zvakasiyana. Kudya michero yakasiyana-siyana ndiyo nzira yokuva noutano hwakanaka - Munhu mukuru ane utano hwakanaka anofanira kudya makapu maviri emichero pazuva