Kana zvasvika kune zvigadzirwa zvakapfuma mune zvakakosha zvinovaka muviri, michero nemiriwo pamusoro rondedzero. Munguva yezhizha, zvibereko zvezhizha zvemwaka ita chitarisiko, icho chinobatirawo chinangwa cheviri chekuisa hydrating uye kutonhora muviri. Anodaro Chennai-based ace nutritionist uye chipangamazano wezvekudya Dr Dharini Krishnan, Zvibereko zvakanaka muzhizha. Pamwe chete nehuwandu hwemvura yavo, vanopawo mavhithamini akawanda anodiwa kurova kupisa. Zvisikwa zvinopawo zvibereko zvakanaka mumwaka uno kuti zvitibatsire kuita izvozvo. Zvibereko zvese zvakapfuma mu potassium, uye chikamu chakakosha chekudya, kupa fiber, mavitamini nemaminerari. Ngatitarisei zvimwe michero inokosha yezhizha kuti iwe unofanirwa kunge uchidya mwaka uno.
Zvakare Verenga: Heano Zvese Zvibereko & Zvibereko Zvaunogona Kuomesa (Uye Maitirwo Azvo)
Ice Apple
To kurova kupisa kwezhizha , maapuro echando akakodzera! Muchero wemwaka wemuchero weshuga une chimiro che litchi uye inotonhorera inotonhorera. Vanodaro Dr Krishnan, Zvinonaka, uye kana zvinyoro, zvinopedza nyota nekutonhodza muviri. Kunyangwe izvi zvakaderera mumacalorie, ari kuzadza uye anogona kubatsira kuchengetedza kana kuderedza uremu painotorwa muhuwandu hwakakwana panzvimbo pekudya. Nekuda kwehunhu hwawo hwekutonhodza, maapuro echando zvakare mushonga wakanaka kwazvo maronda emudumbu uye acidity, uchichengetedza chiyero che electrolyte mumuviri.
Mazambiringa
Mazambiringa anonaka uye zvinozorodza zvezhizha . Iyo hydrating pulp yemazambiringa inowedzera immune immune . Muchero une muto uyu unouya wakaremerwa nemvura inosvika makumi masere muzana, uye zvakare une chikafu chinodzivirira gomarara, rubatsiro neBP uye nyaya dzekuzvimbirwa. Yakapfuma mukati vitamini K , kubatsira kugwamba kweropa. Anodaro murairidzi wekusimbaradza Jyotsna John, Mazambiringa matema ndiwo ega muchero unozivikanwa kuve une hormone inodzora kurara melatonin pamwe neakawanda eantioxidants. Kuvawedzera pakudya kwako husiku hunogona kubatsira kudzora kutenderera kwekurara-kumuka uye kuchengetedza ganda rako richitaridzika pwere.
Watermelon
Izvi chibereko chezhizha ndicho chinopedza nyota . Vanodaro Dr Krishnan, Kana paine muchero mumwe chete waunogona kushivirira mauri, watermelon iri nyore kucheka uye inozorodza kudya. Izvi muchero wakaderera-cal inogona kugadzirwa muto kana kuchekwa ichangoburwa nekutonhorwa nekutorwa. Inonyanya kunakidza zvinoshamisa ne lime juice uye mint mashizha. Besides vitamini C uye potasium, manwiwa anewo citrulline uye lycopene, ayo ari makuru phytonutrients. Kudya manwiwa kunowedzerawo kugadzirwa kwe nitric oxide, iyo inovandudza kubuda kweropa kumisungo; yakanaka kana iwe uchitsvaga snack yemashure-yekushanda.
Phalsa
Usangotarisa kune ma berries anotengeswa kunze kwenyika kune hutano hwakanaka zvakare! Famba pamusoro peblueberries nemastrawberries; phalsa ari muurayi muchero wezhizha , iyo inozivikanwawo seIndia Sherbet Berry. Inonyanya kushandiswa mukugadzira hydrating sherbets, iyi michero yepepuru yakasviba ine zvakakosha zvekudya. Kunze kwekuva yakanyanya hydrating ine mvura yakawanda, ine iron-yakapfuma uye inogona kuchengetedza anemia iri kure. The high antioxidant content inodzivirirawo kuzvimba mukati nekunze kwemuviri, kunokonzerwa nekupisa. Kunwa girazi remuto wephalsa ne ginger kunogona kuchengetedza nzira yekufema ine utano.
Musk Melon
Ichi ndicho chimwe che michero yezhizha yakanakisa . Yakakura kune digestive system, inogona zvakare kubatsira kugadzirisa BP. Zvinoshamisa ndezvokuti zvakawanikwawo zvine mabhenefiti emazino. Dr Krishnan vanotsigira, Inonaka uye inogona kutorwa yakatonhora; ine mamwe macalorie mashoma achienzaniswa nemamwe hydrating michero asi chikafu chinonaka chinodyiwa chakazara uye chega na 6 pm kuitira zvizere. Sezvimwe nemimwe michero, ine vhitamini C, pamwe chete nevhitamini A uye fiber. Iyo vhitamini A yemukati inobatsira kune maziso, ganda uye bvudzi zvakare.
Miriwo yeZhizha Kuti Ugare Watonhorera
Pane chikonzero chakanaka chatinokumbirwa kuti tive nemiriwo yedu mazuva ese. Mwaka miriwo yezhizha inopa huwandu hwevhithamini , fiber, zvicherwa uye yakawedzerwa bhenefiti yekuve inotonhorera. Gourds, squashes uye greens zvinowanikwa muhuwandu panguva ino uye inofanira kuiswa mukudya kwako.
Ash Gourd
Ash gourd yave ichishandiswa kwemazana emakore ikozvino mumigero yechinyakare yemishonga senge Ayurveda neChinese mushonga, nekuda kwehupfumi hwezvinovaka muviri. Anodaro Dr Krishnan, Iyo yakaderera mumacalorie. Kana yakagadzirwa muto mutsvuku, inogona kuendeswa kudzivirira acidity uye kuwedzera vhitamini C mazinga. Iinewo B inovaka muviri yakakosha. Nzira yakanakisa yekugadzira gourd yakaita seyeSouth Indian-style kootu ine dal uye tamarind. Mumwe anogona zvakare kugadzira kootu nekokonati uye curd, izvo inozorodza zvikuru yekupisa kwezhizha . Kuti uite izvi, svuura uye bvisa mbeu dze 2 ash gourds, wozocheka kuita zvidimbu. Gaya pamwe chete 2 maspuni ekokonati yakagurwa, 2-3 girini yakachekwa, ½ Tsp kumini, uye 1 tsp yeupfu hwemupunga nemvura shoma, kusvikira wawana muto wakafanana. Sanganisa izvi kune 1 kapu yeyogati woisa parutivi. Fashaidza gourd mumvura shoma shoma ine turmeric nemunyu kusvika yapfava, asi kwete zvakanyanya pulpy. Wedzera yoghuti sanganisa kune izvi uye bika kwemaminetsi anenge mashanu zvakare. Nokuda kwekudyara, kupisa 1 tsp kokonati mafuta mupani, wedzera 1 tsp mbeu yemasitadhi, uye painoputika, wedzera 5-6 curry mashizha. Dururirai izvi pamusoro pendiro yenyu uye mushumire nemupunga.
Cucumber
Zhizha nemagaka zvakafanana kune mumwe nemumwe! Magaka i95 muzana mvura, achiaita iwo yekupedzisira hydrating muriwo wezhizha . Vanogona kubatsira kudzivirira kupera mvura mumuviri uye kuenzanisa electrolytes mumuviri wako. Kune mamwe marudzi emagaka anowanikwa munguva yezhizha, vanotsanangura Dr Krishnan, Nzira yakanaka yekuashandisa ndeyekugeza, kupepeta uye kudya. Vanogona kurungwa nemhiripiri kuwedzera kodzero zing uye nokuda kugaya zvakanaka . Ivo zvakare vakaoma zvakakwana kutakurwa uye kutorwa panguva yekufamba uye nzendo. Magaka anozadza zvikuru nekuda kwehuwandu hwemvura, uye anopawo zvishoma zvevhitamini C uye A, pamwe chete nemaminerari akawanda akadai se potassium uye manganese. Heino iri nyore, inonaka recipe ye cucumber raita .
Chayote Squash
Izvi hydrating squash iri munharaunda inonzi chow chow uye ine folate, vhitamini B6 uye vhitamini K. Zvicherwa zvakaita se potassium, manganese, zinc uye mhangura zvinowanikwawo. Quercetin, myricetin, morin uye kaempferol mamwe ema antioxidants akawanikwa. Kwete izvi chete zvinodzivirira kukanganisa kwesero, asi zvakare kudzivirira kutanga kwe Type 2 chirwere cheshuga nokudzora mwero weshuga. Inogona kudzivirira mafuta echiropa chirwere sezvo yakanyatsobatanidzwa nehutano hwechiropa. Anoti Jyotsna John, Chayote squash yakakura, yakaderera calorie, sosi yefiber (24 gramu pa100), magnesium, iron uye vhitamini C. Kune yakakwirira-protein, yakaderera-calori snack iyo ichaita kuti ugare wakaguta, inobatsira mukudya zviri nani uye kubatsira kuderedza cholesterol , wedzera yakabikwa chow chow ku ½ mukombe weGreek yoghurt uye unodya nguva dzose.
Drumstick Mashizha
Drumstick inoshandiswa zvakanyanya mukugadzirira kweIndia, asi mashizha edhiramu aigara achinge asina hanya uye anotorwa seasingakoshi kusvika aita global superfood . Moringa, sekuzivikanwa kwainoitwa pasi rose, yakanaka kwazvo, asi vanhu vekuno vanokanganwa kuidya vasingazive mabatsiriro ayo, vanodaro Dr Krishnan. Iine fiber yakanaka, inewo mavhitamini A, B neC, uye zvicherwa zvakaita se iron, magnesium uye calcium. India inyika ine vanhu vakawanda kushaya simbi uye kushomeka kwecalcium mukudya kwavo kwemazuva ese kunotungamirira kunzara yakavanzika yezvikafu izvi. Kushandisa mashizha edhiramu mukudya nguva dzose kunogona kugadzirisa nyaya idzi.
Snake Gourd
Yakatumidzwa kutaridzika kwayo senyoka, gourd iyi ndiyo yekupedzisira detox veggie. Zvechokwadi, mvura yemvura yakakwirira, zvichiita izvi muriwo wezhizha chinhu chinotonhorera chepanyama . Zvakadaro, nekuwedzera, inobvisawo chepfu kubva kune yese digestive system - itsvo, chiropa, pancreas uye matumbu. Inotonga bowel movement uye inguva yekukurumidza kugadzirisa yekuvhara. Zvakanakisa kusimudzira metabolism, kuwedzera hutano hwemoyo, uye kunyange kukurudzira hutano hweganda uye ganda remusoro .
FAQs
Q. Mango Muchero Unotonhodza?
TO. Nepo mango ari a kufarira muchero wezhizha , havarangarirwi sevanotonhodza. Ivo vanouya pasi pechikamu che 'zvinopisa' zvekudya uye zvinofanirwa kudyiwa zvine mwero. Izvi hazvirevi kuti havana zvikomborero - shure kwezvose, ivo ndimambo wezvibereko! Iwo akakwira mufibre, polyphenols, ane angangoita ese akakosha mavhitaminzi nemaminerari uye ndiwo akanakisa sosi yeakaoma carbs.
Q. Ndinochengetedza Sei Kutonhodza Nutrients MuVeggies?
A. Dzivisa zvakadzika-frying the veggies , kutanga! Shandisa gadziriro dzinosanganisira kubika kushoma, sekubikira, kusautéing, kana kuwedzera kumasobho, kuchekerera masalad, idya semuto kana muto. veg smoothie .
Q. Ndezvipi Zvimwe Zvandinofanira Kushandisa Sezvinotonhorera?
TO. Kunze kwemichero nemiriwo, hydrate nezvinhu zvakanaka kutonhodza sisitimu yako pasi! Coconut mvura, muto wealoe uye buttermilk yakanakira zhizha. Iwe unofanirwawo kuwedzera herbs semint uye coriander pakudya kwako, izvo zvakanakira sisitimu.
Mifananidzo: 123rf.com
