Iyo apuro muchero unobatsira kwazvo kune hutano. Yayo inorwisa-kenza zvivakwa chikonzero chakaringana kuti isazomboshayikwa kubva yako yekutengera ngoro, asi mabhenefiti ayo anotyisa haagumiri ipapo.
Ichowo chikafu chinonakidza kwazvo kudzivirira zvimwe zvirwere, zvakaita seshuga. Zvakare nekubvisa iwo akawedzera kilos nekuda kwayo kugutsa hunhu uye zvakaderera macalorie zvemukati.
Zvikonzero zvekudya maapuro
Zvidzidzo zvakabatanidza kugara kwemaapuro kunoderedza njodzi yemamwe marudzi ekenza, chirwere chemwoyo, asthma, kuzvimbirwa, cholesterol, uye chirwere cheshuga. Hausi iwo chete muchero wakakodzera zita rekuti superfood. Kune rimwe divi, ndeimwe yemutengo wakachipa, kunyanya uchienzaniswa nemichero yekunze. Kukosha kwayo kwakanaka kwemari kunoita kuti ive yakawanda kubheja kwakasimba kwazvo kana zvasvika pamuchero.
Simba remagetsi
Nekuda kwehupfumi hwayo mu vitamini C uye simba rayo re antioxidant, maapuro anogona kukubatsira dzorera yako masimba esimba kana iwe uchinzwa kuneta nekuda kwekunetseka kwemaitiro ako ezuva nezuva.
Kufema kutsva
Imwe yemabhenefiti asingazivikanwe eapuro kurwisa mweya wakaipa. Chibereko icho chinotinetsa panguva ino chine pectin, chinhu chinobatsira kudzora hwema hwechikafu, zvakare kukurudzira kugadzirwa kwemate matsva.
Maapuro anoonekwawo semushonga wemazino chaiwo, sezvo uchibatsira kuchenesa meno, matadza uye rurimi. Kunyange inogona kudzivirira kuumbwa kwebhakitiriya plaqueKunyangwe izvi hazvireve kuti iwe unofanirwa kutsiva chero matatu ezuva nezuva mabhurasho anokurudzirwa nevazhinji vanachiremba vemazino.
Maapuro matsva uye zvigadzirwa zvakagadzirwa
Zvese izvi zvisingabatsiri mabhenefiti hazvikonzerwe kune zvakagadziriswa zvigadzirwa zvinosanganisira maapuro, senge majusi emichero. Gadzira chikafu chako chemaapuro kumba - semuto nemakeke - kudzivirira shuga dzinokuvadza uye zvinokuvadza zvine njodzi. Y bheja pamhando dzakasiyana kana pese pazvinogoneka. Pfungwa yakapusa uye inokurumidza, saka haugare uchidya maapuro ako mbishi, ndeyekucheka kuita zvidimbu zvidiki woimwaya nepuniki yeuchi. Iyo dhizeti inonaka iyo zvakare ine mutsa kune silhouette, sezvo isingasvike 150 macalorie.
Mangani macalorie ane apuro
Apuro riri pakati nepakati - rinova iro rinonyanya kusarudza musupamaketi- rinopa anenge 72 macalorie. Chero zvazvingaitika, kune mamwe saizi, yeuka kuti ivo vanopa makumi mashanu nemaviri macalorie pa52 magiramu Kunze kwezvakawandisa zvemukati wekoriori, zvakakoshawo kuziva kuti apuro yepakati inopa magiramu mana efaibha uye magiramu gumi nemashanu emakabohydrate.
Naizvozvo, chikafu inokurudzirwa zvakanyanya kune dhizeti uye yekumwa pakati pekudya. Kunyanya kana tikazvidya pane izvo zvakajairwa macaloriki chikafu chatinowanzo sarudza kana nzara ikarova pakati pekudya uye isu hatina nguva yekugadzirira chikafu chine hutano.
Nei zvichikosha kuchengetedza ganda
Idya maapuro ako nematehwe awo pese pazvinogoneka, sekutsvagisa kwakagumisa kuti, nenzira iyi, inowedzera kukosha kwayo kwekuvaka. Ganda rakakosha kudzivirira oxidation inokonzerwa nemahara radicals (asina kugadzikana mamorekuru akabatanidzwa mukukudziridzwa kwezvirwere). Kana isu hatifanire kurerutsa kubatana kwavo muura hwekufamba. Uye zvinofanirwa kucherechedzwa kuti mazhinji eiyo fiber yeapuro iri mune yakatetepa, kunyangwe yakakosha, yekunze layer.
Chokwadi ndechokuti ganda rine huwandu hwakawanda hwevhithamini nemaminerari, sevhitamini A uye C, calcium, potasium kana iron. Nenzira iyi, kana ukabura maapuro ako usati waadya, urikutambisa zvinovaka muviri zvakawanda.
Maitiro ekuita kudya kweapuro
Zvakanakira ayo ekudzikisa uremu anonakidza kwazvo, kunyange zvakadaro havangambopembedza kudya kwemaapuro chete, kana mune izvo izvi zvinotora nzvimbo yekudya kumwe kana kupfuura. Chikonzero ndechekuti muviri unoda zvakasiyana zvinovaka muviri kuti uite mashandiro ayo nemazvo, uye nekuda kweizvozvo, zvakakosha kuti udye chikafu chakasiyana, umo mamwe mapoka ezvikafu anomiririrwa, senge mbesa nemiriwo.
Kana iwe uchida kudzikira uremu nenzira ine hutano nerubatsiro rweapuro, imwe yemafungiro anonzwisisika inozivikanwa se 'Maapuro matatu pazuva Kudya'. Inosanganisira kudya apuro pamberi pezvakuru zvitatu zvekudya uye nekuishandisa sechinhu chinobvisa pakati pavo. Kana tsika iyi ikaverengerwa mune yakaderera-mafuta kudya uye ikasanganiswa nekugara uchiita maekisesaizi, uremu hunogona kunge hwakatenderedza kirogiramu imwe pavhiki.
Idya apuro pamberi pekudya kwemasikati inobatsira kucheka macalorie kusvika pa15% zvakafanana. Izvi zvinogona kunge zvichikonzerwa nehupfumi hwayo mune ese soluble uye isina insoluble fiber, iyo inobatsira iwe kugutsa chishuwo chako, pamwe nekuchengeta nzara kure kwenguva yakareba.
Iyo yakakurudzirwa nguva yeiyo 'Matatu maapuro pazuva reKudya' mavhiki gumi nemaviri. Chero zvazvingaitika, funga gara uchitarisa nachiremba wako usati waita shanduko huru kuchikafu chako.