Zvibereko uye miriwo yemwaka Kazhinji, ivo vanofanirwa kuve nehuremu hwakakosha mune yedu yekutenga zvinyorwa uye izvi zvinodaro nekuti kunze kwekuti inopa huwandu hukuru hwebhenefiti mukuchengetedza mavitamini ayo pamwe nezvicherwa, nenzira imwecheteyo zvakachipa kwazvo.
Chinyorwa chemiriwo yemwedzi yechando
Artichokes
Artichokes chikamu chemiriwo icho vane diuretic zvimiro Sezvo iri imwe yemiriwo ine huwandu hwakawanda kwazvo hwefibre, vane simba rakakura rekudzora iro rinoita artichokes imwe yemiriwo yakakodzera kwazvo kubvisa chimwe nechimwe chezvinhu zvinokanganisa hutano hwedu.
Clery
Celery ndeimwe yemiriwo inoonekwa seyakareruka inogona kuvepo, uye izvi imhaka yekuti huwandu hwayo hwemvura hwakatenderedza 95%.
Celery painenge iine diuretic zvinhu, isu tine mukana wekugadzira zvinwiwa izvo zvine hutano semuenzaniso smoothie ye bladder, sezvo izere nezvakanaka kune yedu weti system.
Chard
Nezve chard isu tine mukana wekutsvaga muriwo une yakawanda vhitamini A pamwe ne vitamini K, kunze kwekuti inoratidzika semuriwo une huwandu hwakanyanya hwe beta-carotene.
Berenjena
Shiraplantini ndiwo muriwo unogona kushandiswa nemhando dzakasiyana siyana uye tinogona kutaura kuti ndizvo chimwe chezvikafu chinotipa mabhenefiti mazhinji kukwanisa kuvandudza kutenderera kweropa redu. Nenzira imwecheteyo, zvinoratidzwa kuti zvine mhedzisiro yemabhenefiti mazhinji ekugaya kwedu.
Broccoli
Broccoli ndechimwe chezvikafu zvine huwandu hwakawanda hwevhitamini C mune izvo zvikamu, kunze kwekuve zvakawandisa zvinovaka muviri zvemukati senge vhitamini A, potasium, folic acid uye zvakare iron.
Zucchini
Tine zucchini isu tine mukana wekugadzirira zvinonaka zvekubika zverudzi rwupi zvarwo, sezvo tiri kutaura nezveimwe yemiriwo yemwedzi yechando nemuvhenekero wakanyanya uripo, kunze kwekuti zvirimo zvine mavitamini ari eboka A, mavitamini B3 uye zvakare vitamini C.
Tsvuku kabichi
Kana isu tiine mukana wekutsvaga iyo tsvuku kabichi inogona kuve chinhu chinounza yakawanda mabhenefiti ehutano hwemaziso edu, sezvo mune zvirimo zvirimo zvakasiyana zvinhu zvinoita nenzira inobatsira kune hutano hwemaziso edu ese.
Koliflower
Cauliflower ndeimwe yemiriwo ine zvakawanda zvivakwa izvo zvizere nemabhenefiti esisitimu yedu, kunyangwe hwema hwacho hunoburitsa iyo nguva yainobikwa. Ichi chikafu chine zvirimo zvicherwa zvakakosha se potassium necalcium.
Sipinachi
Sipinachi miriwo yakasvibira yemashizha sezvo chiri chimwe chezvekudya zvakafanira kurwisa kushushikana, izvo zvatinogona kusanganisira mukudya kwedu. Sipinachi inewo zvinovaka muviri zvakawanda zvakaita sevitamin pamwe nemamineral.
Endive
Mune endive tinogona kuwana muriwo uzere ne yakanakira kutsva kwemasaladhi uye nehupamhi hwefibre yezvinhu, zvinova zvinobatsira zvikuru kusimbisa muviri wedu.
Pea
Pea imhodzi ine mbeu yakakura kwazvo izvo zvinobatsira pahutano hwedu, nekuti iine zvemukati makabhohaidhiretsi pamwe nemapuroteni, kunze kwehuwandu hwakanakisa hwevhitamini iyo iri chikamu cheB yakaoma kunzwisisa.
Mhiripiri
Mhiripiri inova yakasarudzika miriwo nekuda kwehuwandu hwakawanda hwehuturu iyo yatinogona kuwana mukuumbwa kwayo.
tomaatti
Tomato ndizvo chikafu chine zvakawanda zvinoshandiswa, sekushandisirwa kwayo kugadzira madhiri akasiyana.