Kana tichitaura nezvekudya zvine hutano, hatigone kudzivirira miriwo kubva kumusoro kwedu. Asi vangani mhando dzemiriwo kuvapo? Ndiwo mubvunzo unogona kubvunzwa nevanhu vazhinji uye unonetsa kupindura sezvo paine mhando nemhando dzemiriwo. Mhando yega yega yemuriwo ine hunhu hwayo uye hunhu hunobatsira.
Muchinyorwa chino tichaedza kuyananisa mhando dzese dzemiriwo zvinoenderana nezvinhu zvakasiyana zvekufunga nezvazvo. Kana iwe uchida kuziva zvakawanda nezvemiriwo, ichi ndicho chinyorwa chako.
Muriwo wekudya zvine hutano
Isu tinoziva kwazvo kuti kana tichida kuve nehurongwa hwakaenzana hwekudya kuti tiwane mabhenefiti akakwirira muhutano hwedu uye nekuvandudzwa kwehunyanzvi hwekuziva, isu tinofanirwa kuunza miriwo muchikafu. Mhando dzakasiyana dzemiriwo batsira kudzivirira hosha huru dzinotanga mukukura. Naizvozvo, zvinodikanwa kuti vana vave nedzidzo yakanaka kana vachipinza miriwo muchikafu chavo. Iyi nharaunda yevabereki uye muzvikoro ndeyekusimudzira tsika dzakanaka dzekudya. Aya ndiwo marongero atinoita chikafu inguva inonakidza kana zvasvika pakusanganisa miriwo dzakasiyana.
Muriwo une zvinhu zvakanaka kwazvo uye kune mamirioni emhando. Tinogona kuvaparadzanisa zvichienderana nehunhu hwavo, nzira yavo yekubika, nzira yavo yekudyira, nezvimwe. Chinhu chakakosha chine miriwo kana zvasvika pakuzadzisa kwedu kurasikirwa kwemafuta chinangwa ndeche izvo zvine macalorie. Iyi inzira yakanaka yekugara nekurapwa uye kuisa mavitamin nemamineral ainoda mumuviri wedu. Tiri kuenda kunoona mhando dzakasiyana dzemiriwo dziripo.
Mhando dzemiriwo
Leafy miriwo
Ndiyo miriwo inogadzira mashizha anodyiwa uye ayo anowanzove ane nyoro nyoro. Iyi ndiyo miriwo, pamwe inonyanya kuzivikanwa, yekuve iwo anosanganisirwa musaradhi. Isu tine semuenzaniso chard, gwayana lettuce, kabichi, lettuce nemarudzi ayo ese, sipinashi, endives, endives, nezvimwe.
Hapana chimwe chinopfuura ne mhando dze lettuce pane nguva yekutaura. Tinofanira kuyeuka kuti imwe yetsamba dzinonyanya kudyiwa ndiyo iceberg uye, zvisinei, ndiyo ine zvishoma zvine hutano. Kuiswa kwaro mune chikafu chine hutano hakukurudzirwe kubvira, Kunyangwe kudya kwayo kwekoriori kuri kushoma, ndizvo zvazvinoita kudya kwadzo.
Midziyo yemidziyo
Iyi ndiyo miriwo kunobva iyo midziyo yetete inoshandiswa. Aya madzinde anogona kudyiwa ese macoludos uye akabikwa uye nenzira dzakawanda. Zvinowanzove zvine hutano uye zvakaderera mumacalorie. Iyo inonyanyo kuzivikanwa ndeye rukato uye asparagus. Asparagus ndiwo madzinde anonyanya kudiwa pasirese uye anoshandiswa zvakanyanya mune angangoita ese madhishi akadai sekushongedza, masaladi uye mafuta ekuzora.
Miriwo ine inflorescences
Iyi miriwo inogamuchira zita iri nekuti ivo vanoshandisa iwo inflorescence kana iwo ari nyoro. Iyi miriwo yakakwira muvhitamini nemaminerari, kunyangwe ichida kuburitsa mamwe magasi kune vanhu vasina kujaira kuunza aya marudzi ezvigadzirwa mukudya. Isu tine akanyanya kufarirwa inflorescence miriwo ayo ari ecoliflowers uye broccoli.
Broccoli ndechimwe chezvinhu zvisinganyanyi kudiwa nevanhu, pane nzira dzakawanda dzekuibika kuti iite sarudzo ine hutano uye tinokwanisa kubvisa kuravira kunorwadza kwakanyanya kwaungave nako. Semuenzaniso, tinogona kuiperekedza nechidimbu chegratin chizi, zero muto kana kudziisa mukirimu yemuriwo ichiperekedzwa nevamwe uko kunhuwirira kwayo kusingaoneki.
Yolk miriwo
Muriwo uyu unodanwa nekuti chinoshandiswa ndiyo yolk. Isu tine artichokes, Brussels inomera, uye akasiyana siyana anomera magreen. Muchiganda munowanikwa zvakawanda zvinovaka muviri zvemuriwo uyu.
Kune dzimwewo nzira dzekukamura miriwo zvinoenderana nekumera kwetsanga nembeu dzemutsanga uye magadzirirwo azvo kana kwainobva
Mhando dzemiriwo zvichienderana nekuumbwa kwavo
Isu tinoziva kuti miriwo mizhinji yakaderera mumakabhohaidhiretsi. Kazhinji kazhinji haapfuure makumi matatu emacalorie pa30 gramu. Izvi zvinoita kuti isu sarudzo yakanaka yekuzivisa mune yakaderera-koriori chikafu. Kutenda kune chokwadi chekuti ivo zvakare vane yakakwira fiber zvemukati, ivo vanopa kuguta sezvo huwandu hukuru hwechikafu hunotora nzvimbo yakakura mudumbu asi hushoma chero macalorie.
Tichaisa runyorwa rudiki rwemiriwo yakajairika inogona kuiswa mukudya kwedu nekuda kweakaderera macarhydrate zvemukati uye yavo satiating simba:
- Chard
- Artichokes
- Broccoli
- Asparagus
- Coles
- Sipinachi
- Lettuce
- Purslane
- Clery
- Yakasimudzwa alfalfa
Iyi ndiyo miriwo yakanyanya kudyiwa uye inogona kuunzwa mukudya sezvo iri shoma mumakabhohaidhiretsi uye ine fiber yakawanda.
Mhando dzemiriwo sezvainobikwa
Iyi ndiyo imwe yenzira dzatinogona kupatsanura mhando dzakasiyana dzemiriwo. Kune dzakasiyana siyana dzadzo dzinogona kudyiwa dzakasviba, kunyange hazvo dzimwe dziri nyore kudya zvakabikwa. Zvinenge zvinogara zvichikurudzirwa kudya miriwo mbishi kubvira vanochengeta mavitamini ese uye havarase panguva yekubika. Zvisinei, mamwe acho anokurudzirwa kuti adyiwe akabikwa sezvo achigona kugaya kana akadyiwa ari mbishi. Muenzaniso wavo makabheji. Iwe unogona kudya zvinomera zveBrussels zvakasvibirira zvakakwana asi hazvigoneke.
Mumhuri yemiriwo iyo Zvinokurudzirwa kubika isu tine broccoli, cauliflower, kabichi uye ine yakamonana. Chii chisingakurudzirwe kana uchibika uchitsvaira muriwo. Kune vanhu vanogadzira ndiro dzemuriwo asi vanorohwa. Aya ndiwo maitiro, kunze kwekubvisa zvinovaka muviri kubva mumiriwo, tinowedzera huwandu hwakazara hwemafuta akazara.
Izvo zvinonyanya kuve nyore uye zvine hutano kubika yakawanda yemiriwo kana kuikisa. Imwe nzira yekubika miriwo nenzira ine hutano ndeye kufema.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda pamusoro pemhando dzakasiyana dzemiriwo uye kuda kwekuzvizivisa mune kudya kunovaka muviri.