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Hutano Wellness Wellness oi-Shivangi Karn Na Shivangi Karn musi waApril 7, 2021 Zhizha inguva yemasaladhi sezvavanogadzirira chikafu chinonaka, chinotonhorera uye chine hutano. Chidzidzo chakaratidza kuti munguva yezhizha, maresitorendi mazhinji munyika dzinodziya seToronto, vanoona kudzikira kweavhareji vatengi, kunze kweavo maresitorendi ayo ane hunyanzvi mumasadhi. Kunyangwe paigona kuve nezvimwe zvikonzero zvekudzikira kwevatengi senge zororo rezhizha, kuchinjiswa kwechido kumasaladi nekuda kwenzvimbo dzinodziya kunoonekwa sechikonzero chikuru. [1]
Imwe ongororo yakaburitswa mumagazini inonzi Publish Health Nutrition inoti kunwiwa kwemichero kana michero yemuriwo kunogona kudzivirira zvirwere zvakasiyana zvakaita segomarara nezvirwere zvemwoyo. [piri]
Naizvozvo, tinogona kutaura kuti kunze kwekutitonhodza panguva yezhizha, masaladi anobatsira kudzivirira zvirwere zvakawanda uye kutichengeta takagwinya.
Mune ino chinyorwa, isu tichakurukura runyorwa rweanonaka uye ane hutano zhizha saladi, pamwe nemaresipi avo. Tarisa.
1. Green gramu inomera saradhi
Bhinzi yeMung yakazara ne antioxidants, magnesium, potasium uye fiber yekudya. Iwo maviri akakosha antioxidants mune mung anonzi vitexin uye isovitexin inogona kubatsira kudzivirira njodzi yekurwara nezuva. Zvinoenderana neongororo, giramu girini rinobatsira mukudzikisa muviri, kupedza nyota, kukurudzira kuita weti nekudaro, kudzikisira kupisa kwezhizha.
2. Broccoli, maarumondi akagochwa uye saradhi yepasta
Broccoli isosi yakanaka yevhitamini C, fiber uye folate. Iyo ndeimwe yemiti ine hutano inonamira pamuriwo, inonyanya kusarudzwa panguva yezhizha kugadzirisa hutano hwekugaya. Kune rimwe divi, maarumondi akagochwa anowedzera hwema hunopfungairira pasaradhi uye pasita (yakazara-gorosi pasita) inowedzera kune iyo fiber uye protein kuverenga.
Kugadzirira sei
Zvinoshandiswa
● 2 makapu broccoli akachekwa kuita zvidimbu zvidiki
● Imwe kapu yepasta pfupi
● 8-10 maarumondi akagochwa
● Eiii ari pakati nepakati akachekwa
● Mukombe wechina-wechina wembeu yezuva kana mbeu yemanhanga
● Munyu uye mhiripiri (zvichienderana nekuravira)
● Imwe-yechina mukombe wemukrimu wakasviba
Maitiro
● Bika pasita sekuraira kuri mupakeji.
● Mundiro, isa broccoli, pasta, hanyanisi, mhodzi, kirimu uye sanganisa nekuravira kwemunyu uye mhiripiri.
● Sasa maarumondi.
● Refrigerate saladhi kweinenge awa imwe usati washandira.
3. Mango mbishi, cucumber uye chickpeas saladi
Mango mbishi inogadzirisa maelectrolyte mumuviri, inodzivirira kupera mvura mumuviri, inoderedza kupisa kwemuviri uye nekudaro, inoderedza njodzi yekurwara nezuva iyo yakajairika mumwaka. Cucumber inopa inozorodza mudumbu nepo chickpeas ichipa yakanaka sosi ye fiber, potasium, B mavitamini, iron, selenium uye magnesium.
Kugadzirira sei
Zvinoshandiswa
● Kapu yenyuchi yakanyorovesa husiku hwese
● Tomato rimwe rakatemwa
● Mumwe gaka rakatemwa
● Hafu yekapu yemango mango isina kubikwa
● Onion yakatemwa
● Green chillies (kusarudza)
● Munyu sekuravira
● Mashizha mashoma emindi uye mashizha ekorianderi
● Zvipunu zviviri zvemuto wemonimu
● Teaspoon yemafuta ezuva
Maitiro
● Shamba nyemba nemvura inotonhorera.
● Sanganisa zvese mundiro yesaladi, gadzira nemindi nemashizha ekorianderi uye shumira.
4. Quinoa uye yakakangwa svutugadzike saradhi
Quinoa masaradhi ari nyore kugadzirira uye kugadzira chikafu chine hutano chizere nemapuroteni, mavitamini uye mamineral. Sezvo zviri nyore kugaya uye isina-gluten, quinoa inosimudzira hutano hwakanaka hwekugaya munguva yezhizha. Pamusoro pezvo, Cherry matomatisi ndiwo akanaka muchero ezhizha akazadzwa nemvura uye zvinovaka muviri senge vhitamini C, E, A uye potasium iyo inogona kubatsira kuchengetedza maelectrolyte emuviri
Kugadzirira sei
Zvinoshandiswa
● Makapu maviri matomatisi echerry
● Mukombe wequinoa yakaoma
● One teaspoon mafuta omuorivhi
● Makapu maviri akachekwa magaka
● Munyu uye mhiripiri zvichienderana nekuravira
● Hafu yekapu yeanisi yakachekwa
● Mahwendefa maviri emuto wemonimu
● Mashizha ekoriandanda mashoma
Maitiro
● Sanganisa mafuta omuorivhi, munyu uye mhiripiri mumadomasi echerry
● Muchoto, gadzirai kusvikira vanyorova uye voputika, kwemaminetsi gumi nemashanu kusvika gumi nemashanu.
● Unogona zvakare kuigocha yakananga mumurazvo wegesi kana zvichidikanwa.
● Bika quinoa seyakapihwa mupakeji.
● Mubhokisi, isa quinoa yakabikwa, madomasi akagocha, magaka, hanyanisi tsvuku, munyu, muto wemandimu uye mhiripiri.
● Shongedza nemashizha ekorianderi uye ushumire.
5. Green bhinzi, karoti uye noodle saladhi
Karoti kana muto wekakaroti unopa chinozorodza kuhurongwa hwekugaya kana uchidya. Iyo yakazara nerunako rwe antioxidants, vhitamini K uye beta-carotene. Kana yakasungwa nenyuchi dzegirini, chikafu chesaladi chinowedzera. Zvakare, yakaderera-macalor noodles anobatsira mukupa kunzwa kwekuguta uye kubatsira kudzikisa cholesterol mwero.
Kugadzirira sei
Zvinoshandiswa
● Kapu yebhinzi yakasvibira yakachekwa kuita zvidimbu zvidiki.
● Mukombe wemakarotsi akachekwa
● Kukomberedza makapu maviri emanyosi.
● Mahwendefa maviri emafuta emiriwo
● Eiii akachekwa ari pakati nepakati.
● Mahwendefa maviri evhiniga kana vhiniga yewaini.
● Mashizha mashoma emindi.
● Munyu uye mhiripiri zvichienderana nekuravira
Maitiro
● Mupani, sunga bhinzi uye hanyanisi mumafuta emiriwo pamusoro pemurazvo wepakati.
● Bika ma noodles maererano nemirairidzo.
● Mundiro, isa ma noodles, bhinzi dzakasungwa uye hanyanisi, karoti uye vhiniga yewaini.
● Wedzera munyu uye mhiripiri.
● Pamusoro neminti mashizha uye shumira.
