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Zvibereko zvakagara zvichionekwa uye zvichitambirwa sechimwe chezvinhu zvakakosha zvekudya zvine hutano. Kuenda izvo zvinotaurwa nevazhinji vevakuru kumba, kusanganisira yakawanda michero uye mavegi mune yako yekujaira yekudya kwezuva nezuva zvinogona kutora iwe nzira refu kwete kungogara uine hutano asiwo mukuzadzisa yako uremu zvinangwa.
Kana tichitaura nezvemichero, mumwe wemichero yummiest iyo isu tese takadya kubva paudiki hwedu uye tichida kukanda pamazambiringa. Mazhinji emichero ane huwandu hwakaringana hwekoriori, saka kana iwe uchiri kuda kugara uine hutano uye uchisanganisira michero mukudya kwako, iwe uchafanirwa kuziva nzira inoshanda kwazvo yekuvabatanidza mukudya kwako.
Mazambiringa zvirokwazvo anogona kukubatsira kuti ugadzirire iwe kudya kune hutano uye kunovaka wega, zvisinei, mazambiringa mukati mawo haakonzere kuonda. Mubvunzo unomuka pano ndewekuti iwe unogona here kudya muchero uyu zvakanyanya sezvaunoda uye uchinge uine muviri wakasina toni usina mafuta.
Zvakanaka, verenga kuti uzive mhinduro.
1. Hutano Kubatsirwa Kwemazambiringa
Mazambiringa ane hutano hwakanyanya. Kuve imwe yeakanyanya manyuko evhitamini K, mazambiringa anobatsira zvakanyanya mukusimudzira hutano hwakanaka hwemapfupa. Mazambiringa anokurudzirawo kukura kwemasero ane hutano. Ivo vanozivikanwa kubatsira muviri wemunhu kuvhara ropa mashandiro zvakare.
2. Mazambiringa Anogona Sei Kushamiswa Nehuremu Hwehuremu?
Mazambiringa uye kuonda kunofambidzana. Imwe yemakemikari makuru akabatana nehuremu ndewekudya fiber, uye sezvaungave uchiziva mazambiringa anopa hushoma huwandu hwayo, nekudaro, kubatsira mune yako uremu chinangwa. Zvekudya zvakapfuma mu fiber zvinozivikanwa kubatsira kubatsira kuwedzera kuguta mushure mekudya kwako. Chikafu chine huwandu hwakasarudzika hwefibre chinoda kutsenga kwakawanda, izvo zvisina kunangana zvinokutadzisa kubva pakudya zvakanyanya. Asi, hongu, kuchine zvimwe zvibereko zvakakwirira mune iyo fiber zvemukati kana zvichienzaniswa nemazambiringa, semuenzaniso, maapuro.
3. Mazambiringa Akanaka Pakudya
Panzvimbo pekungomira mundiro izere mazambiringa nenzira yechingwa chinotapira, sanganisa mazambiringa akaomeswa nechando kugadzirira hutano husina shuga. Kana, iwe unogona zvakare kuwedzera zvidimbu zvidiki zvemazambiringa kune smoothie yakagadzirwa kubva kune imwe yakaderera-koriori michero.
4. Sei Usingafanire Kudya Mazambiringa (Kuchengeta Hwako Hwehuremu Kukosha Mupfungwa)?
Zvichienzaniswa neisina-starchy miriwo, michero ine kanenge katatu koriori. Kutaura nezve mazambiringa, tichifunga kutapira uye kunhuwirira kunonaka, zvinopfuura pachena kuti vanhu vanorasikirwa nekutevera koriori yavanotora vanozopedzisira vava kuinyanyisa.
5. Chengetedza Iyo Kalori Inodya Pfungwa
Kuti udzivise maitiro ekudya zvakanyanya mazambiringa, namatira kune yako calori chinangwa pazuva. Zvibereko, nekuda kwekutorwa soutano, zvinogona kukonzeresa kuvharirwa uko macalorie ayo asingaverenge. Nekudaro, kusvika pamazambiringa, kana chero chimwe chibereko chakazara macalorie semasikati kana chikafu chemanheru, zvinogona kutadzisa mikana yako yekudzora huremu mukufamba kwenguva. Mazambiringa zvirokwazvo akaderera mumakoriyori kana achienzaniswa nemakuki, maputi kana pakiti rizere machipisi, asi kunyanyodyisa iwo anogona kudzora chirongwa chako chekuremerwa.
6. Unofanira Sei Kusarudza Kudya Wako Waunoda Mazambiringa?
Kusarudza iyo chaiyo nzira yekumedza pamazambiringa kwakakosha. Makedheni marudzi emazambiringa ane yakawanda yeshuga uye haafanire kuve chikamu chekurema kwako kurasikirwa kudya. Mazambiringa akaomeswa anozorodza uye unogona kuadya zvishoma nezvishoma nekudaro, uchizadza dumbu rako nekukurumidza uye pakupedzisira uchikudzivirira kuti usanyanye kudya. Shamba, woma uye gadzira mazambiringa matsva kuti aashandise kuita chikafu chinonaka, chinovaka muviri uye chine hutano.
7. A Diabetic Inoda Kucheka Mazambiringa Zvakakwana Kubva Pake Kana Kudya Kwake?
Mazambiringa, kunyangwe ari mashoma emakoriori achienzaniswa nemimwe michero, ane yakakwira glycemic index, zvichikonzera matambudziko kune vanhu vane huwandu hwehuga hweropa. Kuti kuderedze mafuta-anokonzeresa macalorie anouya kubva kumahydrohydrate, zvinokurudzirwa kudya chikafu chine mapuroteni padivi, icho chinogona kudzora kunwa kweshuga.
Saka mutsara wekudya mazambiringa uye uchiramba uine hutano ndewekuti kana iwe uchiri kuda kuenda pakurema uremu uye usingakwanise kufunga nezvekusiya zvachose mazambiringa, ingo mira pane mashoma awo uye izvo zvinofanirwa kuve zvakanaka pakuchengeta ine hutano pamwe neyepasi-koriori chikafu.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
