UtanoHealthy Eating

Karoti kumusoro: kunokuvadza uye kunobatsira mumuviri

Karoti chinhu chakakosha chaizvo, chinenge chiine mavhitamu akawanda. Miviri miviri yakatove yakakwana kuti iite basa rezuva re beta-carotene. Zvisinei, kuwedzera kune iye pachake, karoti kumusoro, kureva, chikamu chepasi pose chemiti, inobatsira zvikuru. Kukuvadza uye kubatsirwa nayo kwakafanana nemichero yemudzi. Saka, panzvimbo yekurasa, zviri nani kushandisa mavitamini ose. Funga nezvezvimwe zvinhu uye zvinobatsira zvekarroti uye ugare pane imwe nzvimbo yevhu.

Karoti muUnited States

Vanhu vomuEurope vave vachinyanya kupenga pamusoro pePortugal jam. Iyo yakagadzirirwa yakagadzirirwa pamwe nekuwedzerwa kwemonia nemarangi. Yaiva nemuvara wakanaka kwazvo. Yellowish shadhe shade yakawanikwa nemhaka ye carotene, iyo iri mumaroti ine zvinyorwa zvinyorwa.

Carotene i-orange pigment. Imwe yemarudzi ayo, anonzi beta-carotene, inowanikwa mune makaroti, maphupa, mhando dzemhando dze algae uye fungi.

Kana kushandiswa kwese kwezuva iri muzvokudya, ipapo ngozi yekenza yakaderedzwa zvakanyanya, uye kusachengetedzwa kwezvirwere kunosimbiswa. Zvechokwadi, inogona kutorwa mufomu rekufananidzira. Zvisinei, chigadzirwa chechisikigo chinobatsira zvikuru: kushandiswa kwegairo kunowanzoitika kakawanda. Ndokusaka muEurope vanofarira jam yepanyika kubva kuPortugal. Asi pane nguva apo veEurope vaigona kugara vasina iyo.

MuEuropean Union kune mamwe mitemo, maererano nezvakagadzirirwa chigadzirwa ichi zvinotungamirirwa. Maererano naro, kuputika kunogona kuitwa chete kubva kumabriji kana michero. Ndicho chikonzero chakagadziriswa kuti karoti yaizoonekwa sechibereko.

Zvinonzwisisika, vanhu vane njere vaisagona kunge vasina kushamisika kutora chisarudzo ichi. Mushure mezvose, kudana yemiriwo chibereko nekuda kwekupesana mumitemo inenge isingakanganisi, kana bedzi nokuti zvakange zvakakodzera kudzosera mabhuku akawanda. Zvisinei, nezvose izvi zvakasarudza kubvumirana, nekutsanangura izvi nekuti chido chevanhu veEurope kuti varambe vachifarira jam yavo yaidiwa yakanga yakasimba zvikuru.

Beta-carotene

Saka, iye zvino tava kuziva kuti makaroti, pamwe nekaroti pamusoro, zvikomborero uye zvinoshungurudza izvo zvichataurwa pasi apa, zvine chinhu chakakosha-beta-carotene. Iyo yakarongeka yemakemikari inodzivisa kuumbwa kweokisijeni muchitokisi. Ichokwadi, okisijeni ndiyo inokonzerwa nehupenyu hwemagetsi. Zvisinei, nekuda kwemabasa ayo makuru emakemikari, inogona kuparadza masero uye kuderedza kusagadzikana kune zvirwere zvepachikafu uye zvinotapukira.

Saka, nehuwandu hwekuvapo kwe okisijeni, njodzi yekudzvinyirira, kuratidzika kwezvirwere zvisingaperi, zvinokonzerwa nemayero emhepo zvinowedzera zvakanyanya. Mukuwedzera, muviri unokura. Beta-carotene, pamwe chete, inodzivirira kukurudzirwa kwemaitiro akashanda eO2, kudzivirira kenza kuonekwa nekudzikisa kukwegura.

Kuporeswa kwezvakaroti

Makaroti anodyiwa zvose mukabikwa uye mavara akaomeswa. Kana zuva rega roga richidya parotiro, zvino rinopa hupfu hwakanaka hwemasimba, inovandudza kupararira kweropa, nokudaro kuderedza dambudziko rekurasikirwa kwezino rezera. Zvinosuruvarisa, nyaya yacho yakave yakakosha kare kubvira makore makumi matatu. Saka, vanhu havafaniri kukanganwa kutarisira izvi.

Vanhu vakwegura, avo mazino avo haasisina kuchengetedzwa, vanofanira kudya karoti mufomu yakaoma. Kunyangwe zviri nani, kana ukawedzera ukamu hwakasvibirira kana yogashi kwairi. Zvadaro beta-carotene iri nyore kutumirwa mumuviri mune fomu yaunoda.

Mukuwedzera kune vitamini A, zvakakodzera kutaura pamusoro pezvinhu zvakakosha zvakadaro se potassium, iyo inowanikawo mune karoti yakawanda. Inobatsira zvikuru pamwoyo yematambudziko. Muto uri mavara akajeka kana juice kubva kwairi inobatsira kushanda kweiimpso nechiropa, uyewo kunobatsira kurapa zvirwere zvinosangana nokufema.

Avo vanogara vachidya karoti mavarai havatyi kubvongodzwa. Utumbo hunoshanda zvakanaka munyaya iyi. Chiito chinooneka chichave chakanzwa nevechiri kuyaruka, avo vane maitiro akawanda-vachaperera zvikuru. Ukuwo rumwe rutivi, kuvanhu vakuru, kukonzerwa kwehuwandu hwehuwandu hwehupfu hunenge huchikosha.

Kana tikataura pamusoro pemidzi yakabikwa, saka zvakanaka kuti tibatane nenyama. Zvadaro kubata kwesimbi kunowedzera, uye nzira yekuchera mapuroteni emhuka inobatsira. Nokudaro, chero chii chinoshandiswa nevarimi nevashamba-vanodya, uye chero izvo zvinodyiwa noutano, kusanganiswa uku kunobatsira zvikuru. Zvechokwadi, mamwe mavitamini panguva yekubika inoparadzwa. Zvisinei, beta-carotene inodzivirirwa, uye naizvozvo muviri unenge wakakwana zvakakwana ne vitamin A.

Carrot kumusoro

Izvo zvibvumirano uye zvinokuvadza zvepasi penyika yemiti hazvizivikanwe se fetus. Vakadzi veimba vakawanda vanongodzinga chikamu ichi kunze. Asi pasina. Mushure mezvose, pane zvimwe zvinhu zvinokosha mukati mazvo kupfuura murotiro pachako. Chokutanga pane zvose zvinosanganisira beta-carotene uye calcium. Izvi zvinhu zvinodiwa kuti zvive zvakanaka uye ganda rakanaka. Muviri muduku unoda mapurotini anonatsa ropa, iro rinewo karoti kumusoro. Kukuvara uye kunobatsira muviri pano zviri pachena.

Kuwedzera kune izvo zvinovaka muviri, pfuma yakawanda uye potassium uye vitamini B. Panyaya iyi, zvinokurudzirwa kushandiswa mashizha kune vanhu vanotambura nehuwandu hweropa uye dzimwe zvirwere zvepfungwa. Kubatsira kukuru kwomuviri kunopa antioxyidant yakadaro, sa selenium - yemhuka chaiyo. Chishoma chiduku chinopa rubatsiro rwakanaka kune midziyo, uyewo kune nhengo dzinobereka. Kana iwe ukaita decoction yemashizha munguva yechando, ichapa kudzivirirwa kwakanaka kwemuviri kurwisana nehutano hwakasiyana uye kusimbisa kusagadzikana.

Chenjerera paunotora

Panguva imwecheteyo, inofanira kurangarirwa mupfungwa kuti karoti inogona kukuvadza. Uye zvibatsiro, uye zvinopesana zvinogona kudzidzwa kuburikidza nekudzidza midzi yemidzi. Kunyange zvakadaro, pakutanga, munhu anofanira kungwarira nezvemagetsi anogadzirisa. Kuzvidzivirira izvi uye nemimwe migumisiro isingafadzi, usati waishandisa inodiwa kuti uone chiremba. Kazhinji, misoro yacho inoshandiswa mukudya zvakasiyana-siyana. Uye izvi hazvishamisi. Kuwedzera kune nhamba yakawanda yezvinhu zvinobatsira izvo muviri unogamuchira nemashizha, cellulose, iri pano mune zvakawanda, inovandudza kushanda kwebhuku remimba.

Zvakanakira Kubika

Mukuwedzera kumishonga, zvinowanzogadzirwa, kukohwa kwekaroti mashizha inoshandiswa. Batsiro uye kukuvadza pawakadzidza, inogona kuwedzerwa zvakachengetwa kuma saladi, mashopu uye kudya.

Mapoka mazhinji akauya kwatiri kubva kuna mbuya avo vakawedzera zvigaro kumashizha uye vakaita mafuta ekubika masobho. Uye izvi hazvisi kungokonzerwa nokuti chokwadi chakanga chisina kukwana. Vaive vainyatsoziva nezvezvikomborero zvakakura izvo zvigwenga zvine. Mashizha acho akanyatsobatanidzwa pamwe neserrel uye nettle. Uyewo, mapeji mazhinji ezvokudya zvekutanga anogona kuwanikwa navo uye nekamuki uye mukvasi.

MuRussia, zvikuru kwazvo semiriwo yakakangwa, umo makaroti anowedzera. Kukuvadza uye kubatsirwa kwayo zvakachengetedzwa zvachose uye mumashamba. Chaizvoizvo inowedzerwa kune sauerkraut kana kuti munyu marata. Mashizha anopa ndiro ndiro inonaka inonaka. Uyewo vamwe vakadzi vanovawedzera kune vareniki kana pie.

Chikafu chinonaka chechirimwa chichapa salads uye casserole. Kunyanya kushandiswa kwepamusoro muhupenyu huri kukura, iyo inonyanya kukosha kune zvakawanda mavitamini uye calcium, inonyanya kunzwa. Pasati refu refu, mashizha anodururwa mumvura inodziya kuitira kuti abvise hasha dzakawanda. Zvadaro ruvaro ruchazoita kuti ruve rwakapindira.

Nzira yekuwedzera mashizha

Vanyengeri zvino vari kufarira zvikuru kuti vangashandisa sei karoti kumusoro nehutano hunobatsira. Nemafashoni ezvokudya zvinovaka muviri anokurudzira vazhinji kuwedzera mashizha kune zvigadzirwa zvekudya. Nokudaro, iri kuve yakakurumbira kwete chete mumishonga yevanhu, asiwo patafura yezvino, iyo yakagadziriswa, yakachena uye yakasimudzirwa karoti.

Makomborero, zvinotambudza zvinoramba zvichiri zvakafanana mune zvakasiyana-siyana ndiro. Iyo yakagadzirirwa nedivi redivi ndiro uye saladi, kuwedzera sekuzadza uye muzvokudya zvekutanga. Sekunwa, shandisa dheedheni spoonful yemashizha pagirazi remvura inopisa uye unomiririra hafu yeawa. Funga nezvemashoma mapeji chaiwo

Potato casserole

Iwe unogona kubika, somuenzaniso, passato casserole ine zvigwenga. Nokuda kweizvi, mbatata yakabikwa yakanyungudutswa yakasungirirwa pa grater, yakaiswa pahomwe yekubheka, yakambodzwa nemafuta uye izere nezvake. Pamusoro, wedha miriwo uye udururire ukamu hwakasviba.

Zvakagadzirwa nemarata

Kana pano apa mapeji ekuita tomato yakarungwa. Muchiti chetatu-litera, wedzera mashupuni matanhatu eashuga, imwe yepuniko yeyuyu uye zvigunwe zvishoma zvewaini. Isa zvigunwe muhari yakarariswa, uye tomates uye zvakare zvigwamba. Pombi inodururwa nemvura inopisa, ndokudururirwa muhomwe, umo munyu uye shuga zvinoshushwa. Itai mvura kumota uye mudururire zvakare muhari. Mushure meizvi add vhiniga pairi, pfugure, shandura iyo yakatarisa pasi, kuuputira uye woisiya kwezuva.

Muchirapa chevanhu

Asi ngationei kuti rudzi rwekaroti rinoshandiswa rinobatsira sei uye hunokuvadza kubva pakuona kwemishonga yemagariro. Inogona kuwanikwa mumapapiro akasiyana-siyana emakwenzi uye machira ekurapa. Mushure mezvose, kuumbwa kwayo kunosanganisira mafuta akasiyana-siyana anokosha, antiseptics, biologically zvakashanda zvinhu, mavitamini uye tsanangudzo yezvinhu.

Yakashandiswa nekubudirira zvose nekuda kwekurapa nekudzivirira. Nemhaka yemararamiro ehupenyu, kune ngozi inowedzera yehemorrhoids uye zvirwere zvepfungwa. Vanhu avo, pamusana pebasa, vanomanikidzwa kushandisa nguva yakawanda munzvimbo yakagara, zvinokurudzirwa kuita chirevo chekusimbisa midziyo kana tei kubva pamakaroti. Izvo zvinobatsira uye zvinoshungurudza zvechinwiwa zvinoratidzwa kuburikidza nekukwanisa kuchenesa slag. Inobatsira kunwa, mushure mekusimbisa maminitsi makumi matatu uye anenge hafu yenguva isati yadya. Sekugara mumavhiki mashomanana uye kugamuchirwa kwemazuva ose kunonzwa kusununguka pamanzwiro uye mumamiriro ekunze.

Chikaro kumusoro: kukuvara uye kubatsirwe

Muchikamu chacho, takadzidza zvakawanda zvinobatsira zvekaroti mashizha. Asi iwe haufaniri kukanganwa pamusoro pezvinyorwa zvinopikisa kuti karoti yakakwirira. Batsirwa uye kukuvadza (kuongorora kunosimbisa izvi) hazvigoneki kune mumwe nemumwe. Iyo yekupedzisira inogona kunyanya kushandurana. Usakanganwa kuti mashizha ane nitrate uye alkaloids. Iko kune, kazhinji, kwete kupfuura kofi. Zvisinei, kutarisa kana kune imwe nzira inogadziriswa nayo kubva kushandiswa kwepamusoro kana kwete, iri nyore. Zvakakwana kuisa mashizha kune ganda. Kana pasina kubwinya kana kuputika kuchionekwa, ipapo iwe unogona kutanga usingashandise sechirapa kana kuwedzera kune zvokudya.

Mukuwedzera kumakemikari, kushandiswa kwemashizha panguva yekuzvitakura uye muzvirwere zvegomba rekudya mukati mekuwedzera kwekuwedzera hazvibvumirwi.

Asi kana iwe uchigadzirisa matanho ose, ipapo zvose zvirimwa midzi uye karoti pachako inogona kuunza hutano hunokosha huripo. Nokudaro, avo vanozvitarisira ivo pachavo uye vadiwa vavo, zvakakosha kuti uve nechinangwa ichi chigadzirwa uye uchitishandise zvose pakubika uye semushonga.

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