ari miriwo uye miriwo zvokudya zvakaderera-calori, zvakapfuma mumvura, fiber, mavitamini nemaminerari. Yavo antioxidant effect inoita kuti ive yakakosha mukudya kwedu. Iri basa rinoongorora kukosha kwehutano hweiyo mikuru miriwo uye magirini, uye rinopa mamwe mazano panjodzi dzadzo dzekudya uye nzira dzakakodzera dzekubika kune izvi zvekudya.
Muchikamu chino tichaudza iwe nezve hunhu hwemiriwo, iwo makuru mhando uye kukosha kwawo.
Muriwo nemiriwo
Boka remiriwo rinosanganisira nhamba huru yezvokudya zvemiti kubva mubindu. Avo vane zvikamu zvinodyiwa (mazita, mashizha kana inflorescences) zvakasvibirira zvinonzi miriwo. Iri iboka rezvikafu zvinoshanda semasikirwo antioxidants pamwe nemichero. Tinofanira kusimudzira mashandisiro avo, nekuti kana ivo vachingori vega ndipo patinogona kutora antioxidants mune akakwana mamiriro uye vanogona kushanda. Supplements kana chikafu chakapfuma muma antioxidants havagone kupa 3-5 servings yemiriwo yatinoda mukudya kwedu kwemazuva ese.
Miriwo nemiriwo zvine maitiro maviri akakosha: fiber uye mvura inopa zvisingarambiki zvinovaka muviri zvakanakira (iyo mikuru yezvokudya izvi inomiririra 80-90% yehuwandu). Simba ravo rekukosha rakanyanya kuderera nekuti havatombo kupa chero macronutrients. Kunze kwezvikafu zvine starch, iyo makabhohaidhiretsi ezvinyorwa zve miriwo nemiriwo hazvifanirwe kudarika 10%. Mukuwedzera, dzine zvicherwa zvakakosha uye mavhitamini, izvo zvinoita kuti zvive chikamu chinokosha chekudya chinochengetedza kushanda kwemuviri wedu.
Mavitamini atinofanira kusimbisa ndeaya provitamin A (β-carotene), vhitamini C uye folic acid. Izvi zvinodaro nekuti mimwe miriwo yakaita sezviyo nenyemba kana zvigadzirwa zvemhuka zvinowanzoshaikwa. Vanopawo niacin, mavhitaminzi B1 uye B2. Kana zviri zvemaminera, ivo vanonyanya kupa potasium, asi zvakare shoma calcium ne iron, izvo zvisingakwanise kufuratirwa. Iinewo vhitamini C iyo inobatsira kufakwa kwesimbi iyi.
Njodzi mukushandisa kwayo
Kune dzimwe njodzi dzekudya miriwo yakadai seinotevera:
- Molds: Zvinogona kuwanikwa mune zvakawanda zvezvirimwa zvekudya kana zvinosanganiswa zvekudya, izvo miriwo chikamu. Mamwe eaya mafomu anoumba muchetura une hutachiona hwehutachiona, saka kana tikaratidza hunhu hwenzvimbo dzekoloni dzeforoma, tinofanira kuramba chigadzirwa chose.
- Listeria monocytogenes: Inogona kuwanikwa mumiriwo mitsva yakasimwa mumakamuri anotonhora. Kuti udzivise uye udzore kukura kwayo, zvinokurudzirwa kuibika pane tembiricha yakakodzera zvakanyanya sezvinobvira usati waidya.
- Clostridium botulinum: Hutachiona hunoburitsa muchetura une huturu hukuru. Iyo haigone kukura muhupo hweoksijeni uye inogona kumira isinganyanye kupisa kupisa kurapwa. Kana muriwo ukasangana nepasi, unogona kusvibiswa nespore iyi.
Dambudziko harisi nezvibereko zvitsva, nokuti vane okisijeni, vari mufiriji, uye miriwo ine nhamba huru yehutachiona huchakwikwidzana nehutachiona hunotyisa. Dambudziko riri muchikafu chemumagaba. Nekuita kurapwa kwekupisa, mazhinji kana ese ari kukwikwidza maruva anoparara. Kana botulinum spores yakasununguka, ivo vakwikwidzi, pasina mhepo vanogona kuwedzera uye kugadzira chepfu. Muzviitiko izvi, njodzi yakanyanya uye inogona kuuraya.
Mundima yeindasitiri, njodzi iyi inozivikanwa uye inodzorwa zvizere. Zvisinei, munharaunda yezvipfuwo, izvi hazvisizvo. Dambudziko guru riri mukugadzirwa kwenyika kwezvokudya zvemumagaba, izvo zvinogona kukonzera botulinum chepfu nokuti haisi kudzorwa. Muzviitiko izvi, mhinduro ndeyekupisa iyo kwenguva yakareba kuti ichengetedze uye kuve nechokwadi chekuparadzwa kwakakwana kwe microorganisms.
Zvinhu zvisina kudya kunovaka muviri
Sipinachi kana beet magidhi ane oxalate. Vanosunga ku calcium, vanogumira kupinza kwayo, uye vanowanzo kuve nechekuita mukuumbwa kweitsvo mabwe (itsvo matombo) mune vanhu vane moyo.
Kabichi rine zvinhu zvinokonzeresa goita, iyo inogona kugadzirisa iodine muchikafu, nekudaro ichidzivirira kumwayiwa kwayo uye ichikonzera kuoneka kwekutadza kana kushayikwa kwe ayodini.
Chero zvazvingaitika, kudzokororwa uye kushandiswa kwenguva refu kunodiwa mamiriro kumatambudziko. Parizvino, nekuda kwekusiyana kwekudya, matambudziko aya anonetsa kuitika. Zvisinei, tinokurudzira kudya kudya kwakasiyana uye kwakaringana.
Nzira yekubika miriwo zvakarurama
Kubika miriwo kunobatsira kudya kwavo uye kunovapa hunhu hwakanaka, asi mavhitamini anonyungudika nemvura anorasikawo muhuwandu hwakawanda, uye mavhitamini aya anopinda mune yekubikira mvura, kunyanya B1 neC (25% kusvika 60%). Iyo zvicherwa hazvina kuparadzwa, asi pachinzvimbo pinda iyo yekubika mvura. Kurasikirwa kunokonzerwa nezvinhu zvinotevera:
- Kuchengetedza.
- Kupisa kwepamusoro.
- Zvakatora nguva yakareba kuti zvibike.
- Dissolve mukubika doro.
Kuti tideredze kurasikirwa, tinofanira:
- Kana zvichibvira, bika muchoto nemakanda avo (mhiripiri, mbatatisi).
- Cheka kuita zvidimbu zvakakura kuderedza kurasikirwa kwekusangana nemvura.
- Bira nemvura shoma. Iyo yekumanikidza yekubika uye yekuipisa ndiyo yakanyanya kunaka sarudzo.
- Shandisa zvakanyanya mvura yekubika.
- Kana zvichibvira, wedzera madonhwe mashoma emuto wemonimu kana vhiniga mukubika kuti ubatsire iyo acidic nharaunda uye chengetedza mavitamini.
Misiyano pakati pemiriwo uye magidhi
Zvinoenderana neRAE, izwi rekuti muriwo rinotsanangurwa se "zvinomera zvinodyiwa zvinorimwa mumagadheni". Mune mamwe mazwi, inoreva miriwo yese yatinodya, midzi yayo, mashizha, mhodzi, michero, madzinde, mababu, nezvimwe. Miriwo haisanganisi zviyo kana michero.
Nekuda kwehupamhi hwayo, miriwo inogona kuganhurwa mu:
- Zvinodyiwa madzinde: Ndiwo atinoti machubhu. Idzinde rakakora rinomera pasi pevhu uye rinoshandiswa kudyisa chirimwa chasara. Semuenzaniso, idyiwa dzinodyiwa: mbatatisi, mbatatisi kana ginger.
- Frutas: Ivo chikamu chemuriwo uye ndivo vari kutarisira kuchengetedza mbeu nekuona kuti dzapararira. Nhanga, biringanya, uye madomasi mienzaniso yemichero.
- Mabara: Iyo miriwo inowanzo kuve yakatenderera muchimiro, inounganidza matura uye inowanzo kukura pasi pevhu. Mimwe mienzaniso yemagirobhu igariki nehanyanisi.
- Midzi inodyiwa: sekuratidzira zita rayo, iyo midzi inogona kudyiwa. Makarotsi, turnips, uye turnips mienzaniso yemidzi inodyiwa.
- Muriwo: Ndicho chikamu chakasvibira chemiriwo, kuenderera mberi nekuwedzera izwi, zvinofanirwa kucherechedzwa kuti ndezve chikamu chezvekudya kupfuura chikamu chemuriwo, RAE inozvitsanangura se "miriwo, kunyanya miriwo ine mashizha". Tinogona kufunga nezvemiriwo semiriwo yese inodyiwa ine madiki madzinde uye mashizha, kunyangwe paine zvimwe zvakasarudzika, senge cauliflower uye broccoli, tinodya maruva avo uye ivo vanoonekwa semuriwo. Mienzaniso yemiriwo, lettuce, kana broccoli.
Muriwo wemwaka
Ngationei kuti ndeipi mwedzi yakanakisa yegore yemuriwo wega wega zvichienderana nemwaka wawo:
- Ndira naFebruary: Swiss chard, chicory, artichoke, celery, borage, broccoli, manhanga, lettuce yegwayana, rukato, hanyanisi, parsnip, collard greens, endives, cauliflower, endive, sipinashi, turnip greens, mwana bhinzi, fennel, ginger, lettuce yechando, leek, beet .
- Kurume: zvakafanana muna Ndira naFebruary nemusiyano wechidiki garlic, watercress, borage, broccoli, asparagus, peas uye chando peas.
- Kubvumbi naMay: sorrel, chicory, mudiki gariki, artichoke, watercress, broccoli, hanyanisi, makabheji, cauliflower, asparagus, pea, bhinzi diki, chando pizi, bhinzi girini, leek, radish, beet, karoti.
- Chikumi: sorrel, gariki, watercress, zucchini, hanyanisi, asparagus, green beans, lettuce, mbatatisi itsva, gaka, mhiripiri, radish, beet, karoti.
- July naAugust: eggplant, zucchini, hanyanisi, bhinzi, lettuce, mbatatisi, gaka, mhiripiri, howa, okra uye matomatisi.
- Gunyana: Swiss chard, eggplant, sweet potato, dzungu, hanyanisi, howa, parsnip, lettuce, okra, mbatatisi, gaka, mhiripiri, leek, matomatisi.
- Gumiguru: Swiss chard, artichoke, celery, mbatatisi, zucchini, dzungu, lettuce yegwayana, hanyanisi, howa, parsnip, mashizha anomera, cauliflower, lettuce, leek, beet.
- Mbudzi: Swiss chard, artichoke, celery, mbatatisi, borage, broccoli, nhanga, lettuce yegwayana, hanyanisi, howa, parsnip, kabichi, cauliflower, endive, fennel, sitirobheri muti, leek, beet.
- Zvita: Swiss chard, artichoke, celery, sweet potato, borage, broccoli, nhanga, lettuce yegwayana, rukato, hanyanisi, kabichi, cauliflower, endive, endive, sipinashi, fennel, ginger, lettuce yechando, leek, beet.
Tsika
Isu tichazoziva nenzira yakajairika iwo makuru maficha anodiwa kurima miriwo:
Iwe unofanirwa kutarisa nzvimbo inogamuchira yakawanda yezuva mukati kanenge maawa matanhatu pazuva. Iwe unofanirwawo kuyeuka kuti nzvimbo yacho haifanire kutonhora zvakanyanya kana kupisa zvakanyanya, nekuti Tembiricha iri pasi pe5-10 madhigirii kana pamusoro pe35 inogona kukanganisa zvirimwa zvako. Chimwe chinhu chekufunga nezvacho imhepo, saka zvinokurudzirwa kutsvaga nzvimbo yakachengetedzwa, kana pasina zvinhu zvinodzivirira zvirimwa zvedu.
Chinhu chakakosha pakurima muriwo kudiridza. Imwe neimwe ichada huwandu hwakasiyana hwekudiridza. Ivhu rinofanira kuva nekudya kwakanaka kwazvo uye kuva yakanyoroveswa kuitira kuti usaunganidze mvura yekudiridza kana mvura.
Pakupedzisira, chenjerera zvakasiyana tumbuyu nezvirwere zvinogona kurwisa zvirimwa. Muriwo wega wega uchasangana nedenda kana chirwere. Iwe unongofanira kugara wakarinda uye kuve neruzivo nezvazvo.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezvenyaya iyi yese.