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Nutsu nembeu zvinoonekwa sezvakanaka chikafu chekudya. Nyanzvi dzehutano pasi rese dzinonetsekana nezvakanakira izvo izvo zvishamiso zvidiki izvi zvinoita kumuviri wedu.
Vakambodzivirirwa nekuda kwemafuta avo zvemukati, shuga uye macalorie, ivo vava kuita nzira yavo kuenda kumusoro kwerondedzero yezvikafu zvine hutano. Nzungu dzine mafuta asi iwo mafuta ane hutano anodikanwa nemuviri wedu.
Iwo macalorie avanayo anopiswa kuitira pakarepo simba uye haana kuchengetwa semafuta nemuviri. Mashuga echisikigo mavari haakuvadze kunze kwekunge paine chero shuga yakawedzerwa.
Nutsu ane simba-akazara nezvakasiyana zvicherwa simbi, calcium, magnesium uye potasium. Iwo ane akawanda mavitamini, faibha uye mafuta ari muchimiro omega 3 fatty acids uye unsaturated mafuta.
Aya mafuta anopa simba rekukasira kumuviri. Iyo yemamineral uye vhitamini zvemukati zvinobatsira kutsigira akasiyana mabasa emuviri.
Zvakanakira kudya nzungu zvinogona kuve zvinorema. Asi izvi hazvireve kuti munhu anofanirwa kudya zvinopfuura mari inodiwa. Zvakawandisa zvechero chinhu zvinogara zvakashata kumuviri.
Hapana mubvunzo kuti nzungu dzakagwinya asi munhu haafanire kupfuudza pamusoro pekushandisa. Nzungu dzakazara mumafuta. Naizvozvo, kudya hukuru hwekushandira kweizvi kunoita kuti muviri uchengete iwo akawandisa mafuta, zvichikuita kuti uunganidze pamakirosi.
Zvakare, iwo mafuta akawandisa anononoka kudzora dumbu. Kunwa nzungu kazhinji kunogona zvakare kutungamira mukuwedzera kweropa. Iyo faibha yakakura mavari inogona kukonzeresa gasi nemanyoka zvakare.
Kuti ugamuchire zvakakwana mabhenefiti kubva kumanzungu aya, zvinokurudzirwa kuadya pane imwe nguva yezuva. Kufanana, nzungu dzakakwira mumaminerari uye mavitamini dzinofanirwa kudyiwa mangwanani uye nzungu dzinobatsira mukugaya dzinofanira kudyiwa husiku.
Nenzira iyi, nzungu dzinovaka muviri uye dzinobatsira kuchengetedza zviitwa zvavo zuva rese. Iwo mapoinzi akapihwa pazasi anokupa iwe ruzivo nezve iyo yakanakisa nguva yekudya michero yakaoma.
Pamwe pamwe nenguva, huwandu hwaunoshandisa hwakakoshawo. Heino runyorwa runozokupa ruzivo nezve iyo yakakodzera nguva yekudya nzungu uye huwandu hunodiwa nemuviri.
1) Mangwanani:
Maamondi
Mangwanani edu anogara achimhanya-mhanya sezvo tiine mabasa mazhinji epamba ekuita. Iyo tsika yevanhu vazhinji yekudya maamondi mangwanani uye ndizvo chaizvo. Maamondi ane hupfumi muvitamin E, riboflavin uye manganese izvo zvinowedzera masimba edu ekudzivirira muviri uye kubatsira muviri kurwisa hutachiona zvakanyanya.
Izvi zvinoita kuti muviri wedu ugare zvakanaka uye nekudaro zvinofarirwa kudya maamondi mangwanani. Soak maarumondi husiku uye upedze mangwanani pasina ganda. Ganda remuarumondi rinonzi rinoderedza huwandu hwefuturu hunonwiwa mumuviri uye nekudaro hunosarudzwa kuribvisa risati radya.
Nyanzvi dzinopa zano kudyiwa kwemaamondi gumi akanyoroveswa pazuva kuti zvive zvakachengeteka.
2) Manheru:
Cashews Uye Pistachios
Cashews akapfuma mumafuta ayo anokupa iwe kukurumidza simba rekuwedzera. Vanoparadzawo hutachiona mumuromo uye kudzivirira kuora kwemeno. Iyo manganese iri mavari inobatsira kuchengetedza kuwedzerwa kweropa uye kuneta kwemhasuru kwese.
Pistachios kune rumwe rutivi, vane moyo wakanyanya hutano. Dzese nzungu idzi dzinofanirwa kudyiwa manheru sezvo mafuta ari mazviri achakupa simba rekukasira uye kuwedzera simba rako, iro rauchazoda mushure mekushanda kwezuva rakaoma.
Nyanzvi kuraira 3 cashews uye pistachios imwe neimwe, zuva nezuva.
3) Husiku:
Walnuts, Prunes Uye Mazuva
Walnuts akapfuma mu omega-3 fatty acids. Prunes yakakwira mukudya fiber. Idzi nzungu nhatu dzinobatsira mukugaya chikafu uye dzinobatsira kuchengetedza nzira yekugaya kugwinya. Vanhu vazhinji havazive nezve nguva yekudya walnuts - mangwanani kana manheru. Nguva yakanakisa ndeye husiku.
Idzi nzungu dzinozadza zvigaro uye kubvisa kuzvimbirwa. Izvo zvine mavitamini uye zvicherwa zvinozobatsira kugadzirisa muviri uye ganda ganda mukati mehusiku. Nekudaro, inguva yakanakisa yekudya michero iyi yakaoma.
Zuva pamwe chete nemichero miviri uye 3-4 walnuts inofanirwa kudyiwa husiku hwoga hwega hwezvakanaka mibairo.
