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Michero michero yakanaka kwazvo yemavhitamini uye mamineral. Yakakwirira mune fiber, michero inopa huwandu hwakawanda hwehutano-hunosimudzira antioxidants, kusanganisira flavonoids. Kutevera chikafu chakazara nemichero kunogona kubatsira kudzikisa njodzi yemunhu yekukura nematambudziko akasiyana ehutano akadai segomarara, hosha yemoyo neshuga.
Maererano neongororo yakaitwa pakusanganisa hutano hwemhando dzakasiyana dzemichero zvakaonekwa kuti marimu ndiwo anonyanya kubatsira, akateverwa nesitiri, orenji, lime, uye pingi uye tsvuku grapefruit.
Pakutevera chikafu chemichero, mamwe emapoinzi ekuchengeta mundangariro ndeanotevera [1] :
- Sarudza michero yakasikwa : Ivo vakapfuma muma antioxidants. Zvidzidzo zvakaratidza kuti zvine makumi maviri kusvika makumi mana muzana muzana ma antioxidants kupfuura avo vakajairwa zvakajairwa.
- Yakakwirira iyo tart, zvirinani : Chikamu chepamusoro chemakomputa etart anoratidza kuti michero iyi ipfuma yekuchengetera micronutrients uye phytonutrients inoshanda semasimba antioxidants.
- Michero ine mavara inopa mamwe mabhenefiti : Iwo akadzika mavara eganda remuchero anoratidza kuti ine yakakwira nhanho yemaphytonutrients iyo inobatsira kune iyo antioxidant uye inopesana nekuzvimba zvimiro zvemuchero.
Zvino, ngatitarisei mimwe michero ine hutano iyo inogona kubatsira kuvandudza hutano hwako.
1. Mandimu
Zvidzidzo vakaratidza kuti iwo flavonoids mune ndimu nemimwe michero yemicrus ine antibacterial, anticancer, uye antidiabetic zvinhu. Zvibereko zveCitrus zvakapfuma muzvinhu zvinoshanda zvinonzi phytochemicals izvo zvakakosha kune hutano hwemunhu. Muto unobva mu 50 g ndimu une zvinovaka muviri zvakasiyana zvakaita makabhohaidhiretsi, potasium, vhitamini C, calcium uye faibha. Lemoni inewo thiamin, riboflavin, niacin, vhitamini B-6, folate, uye vhitamini A.
Unogona kuwana mabhenefiti erimu nekushandisa muto wemandimu kunanzva mvura yekunwa kana kusvina pamusoro pesaradhi. Iwe unogona zvakare kudya iyo mbichana ye organic mamoni.
2. Raspberries
Vatsvakurudzi vakaratidza kuti mabriji akaenzana nemashizha emashizha. Yakapetwa nefibre, phytonutrients uye antioxidants, raspberries zvakave zvichiratidza kudzora kukura kwecolorectal cancer maseru uye nemidziyo yeropa. Vatsvagiri vanotenda kuti michero phytochemicals inosimudzira yedu enzyme kudzivirira iyo inokanganisa kukura kwemahara radicals.
Zvidzidzo zviri kuenderera mberi, uko mhedzisiro yebheriri yakabviswa pane maseru ekenza yemunhu iri kuongororwa uye vatsvagiri vanodavira kuti majirojeki ane mukana wekushandisirwa semushonga unowirirana wekoloni, prostate, uye kenza yemazamu. Nekudaro, cranberries, blueberries uye tart cherries inoonekwawo seinobatsira zvakafanana.
3. Matamba
Chinhu chakanakisa sosi ye phytonutrients , matamba anonzi ane zvakapetwa kaviri kana katatu kuita antioxidant chiitiko segreen tii kana waini tsvuku. Zvidzidzo zvakaratidza kuti matamba anogona kubatsira kudzivirira kubva pagomarara, kudzikira kweropa, kugadzirisa cholesterol, uye kugadzirisa kugona kwekuziva.
Zvisinei, chibereko chinofanira kuva inopedzwa muhuwandu hwakadzorwa nekuda kwehuwandu hwayo hweshuga. Unogona kuisanganisa neseltzer kuchengetedza izvo zvine shuga mukati mekutonga.
4. Red Grapes
Iwo polyphenolic makomputa mumazambiringa matsvuku anobatsira kune hutano hwemunhu. Resveratrol, chikamu che polyphenols chinoita senge antioxidants uye chinobatsira kudzivirira muviri wako kukuvara kunokonzerwa nemaseru akaomarara. Kumwa kudyiwa kwemazambiringa matsvuku kunonzi kunodzivirira kutanga kwematambudziko ehutano akadai segomarara uye chirwere chemwoyo .
5. Maapuro
Maapuro ari michero yepamusoro-fiber , zvichireva kuti kuzvidya kunogona kusimudzira hutano hwemwoyo uye kukurudzira kuonda. Iyo pectin zvirimo mumaapuro zvinobatsira kuchengetedza hutano hwakanaka hutumbu. Pedza maapuro neganda rayo kuti uwane akawanda mabhenefiti.
Michero iyi ine yakakwira mwero yequercetin, flavonoid iyo inogona kunge iine anti-cancer properties. Ongororo dzinoverengeka dzakaratidza kuti pane hukama pakati pekudya maapuro nguva dzose uye nenjodzi yakaderera yehutano hwemwoyo, mamwe kanzira, uye chirwere cheshuga .
6. Mananazi
Ichi chibereko chisina kujairika chinogona kubatsira kudzikisa kuzvimba uye kukurudzira kukura kwemashuga ane hutano. Chinhu chinoshanda chinonzi bromelain muinanazi chinotorwa sechikafu chekuwedzera nekuda kwehutano hwayo. Mananazi ine manganese, iyo iyo muviri unoshandisa kuvaka bone uye tishu zvakare.
7. Mabhanana
Izvo zvakakura zve potassium mumabhanana zvinoita kuti ive sosi yakanaka yesimba, nebhanana rimwe riine 105 macalorie uye 26.95 g yemakabohydrate. Iyo fiber inogutsikana mune bhanana rakajairwa rinogona zvakare kubatsira nekugara ura nekufamba kwemudumbu, senge maronda uye colitis.
8. Avocado
Makotapeya vakapfuma muoleic acid, monounsaturated mafuta ayo anobatsira kudzikisa cholesterol mwero. Zvinoenderana nezviongororwa, maavocado akave anoratidzwa kubatsira kuchengetedza hutano hwakanaka hwecholesterol nemafuta ane hutano anogona kudzora njodzi yechirwere chemoyo nesitiroko.
9. Bata
Iyo yakanakisa sosi yevhitamini C, mangoes akapfuma mune soluble fiber, iyo inogona kupa zvakawanda zvehutano mabhenefiti. Zvidzidzo zvakaratidza kuti mango ine yakasimba antioxidant uye inorwisa-kuzvimba zvinhu zvinogona kubatsira kudzikisa njodzi yezvakasiyana zvirwere .
10. Strawberries
Aya mabriji ane hutano zvikuru ane vhitamini C, manganese, folate uye potasium izvo zvinonyanya kubatsira hutano hwemunhu. Kuenzaniswa kune mimwe michero, mastrawberry ane yakaderera glycemic index, nekudaro isingakonzere shuga yeropa spike.
Saizvozvo kune mamwe ma berries, mastrawberry ane yakakwira antioxidant kugona, iyo inogona kudzikisa njodzi yako yechirwere chisingaperi zvakare.
Wona Chinyorwa Mareferenzi- [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Unyanzvi uye Hutano Zvibereko zveMichero neMiriwo Zvinwiwa. Mune Isiri-Doro Zvinwiwa (map. 363-405). Woodhead Kuburitsa.
