Kana iripo chikafu chinokodzera zita rekuti superfood ndiyo utachiona hwegorosi. Chikamu chidiki chezviyo chegorosi (chinongotora 3% yehukuru hwacho) chinogadzira huwandu hwehuwandu hwezvinovaka muviri.
Uye ndezvekuti basa ravo ndere kufudza chirimwa mukukura kwacho. Nehurombo, utachiona hwegorosi hunoraswa paunenge uchigadzira hupfu chena (inova ndiyo inonyanya kudya). Nekudaro, iwe unogona kuwana chikafu ichi muzvikamu zvine hutano zvemamwe masupamaketi uye uchizviisa mukudya kwako munzira dzakawanda.
Maitiro ekushandisa gorosi hutachiona
Raw kana yakakangwa gorosi hutachiona
Gorosi hutachiona chikafu chakasiyana-siyana. Iko kunhuhwirira kwacho kwakaumbwa nemaamondi uye kunotapira zvishoma, nepo magadzirirwo ayo ari akaomarara. Iwe unogona kuwedzera chipunu (iyo yakanyanya kukurudzirwa dosi ndeye 2-4 mashupuni zuva nezuva) kune chero chero chikafu chaunogona kufunga nezvacho:
- Yogurts
- Majusi
- Shakes
- Kudya kwemangwanani
- Salads
- Stews
- Soupu
- Sauces
- Hememade zvakabikwa zvinhu (chingwa, makeke ...). Iwe unogona kutsiva 1/2 mukombe weupfu hwenguva dzose negirobhu regorosi.
Iwe unogona zvakare kuisanganisa nechingwa chechingwa kuti uwedzere kukosha kwekudya kwemidziyo yakadai sehuku yechingwa.
Tarira: Kana yangovhurwa, chengeta mufiriji mumudziyo wakasimbiswa zvakanaka. Hupfumi hwayo mumafuta asina kunyoroveswa zvinoita kuti ikanganise nyore.
Gorosi hutachiona hwemafuta
Pamusoro pekudya kwako (kupi chete chipunu chimwe chakaringana kusangana neako vitamini E ezuva nezuva), unogona kushandisa gorosi hutachiona mafuta kugadzirisa mamiriro ebvudzi rako neganda. Kuwedzera madonhwe mashoma kune yako shampoo kana conditioner kunogona kubatsira kudzivirira kurasikirwa bvudzi uye dandruff.
Kana wakatsamwisa kana kupisa ganda, kuisa gorosi germ mafuta kunogona kukurumidza kupora kwako nekutenda kunobatsira zvinovaka muviri senge vhitamini E. Yakaiswa kunze, inozivikanwawo nekugona kubvisa psoriasis, eczema, makwinya, mavanga uye mamwe mamiriro eganda.
Ongorora: Sezvo yakafuma mune mamwe mafuta, inofanira kudyiwa zvine mwero. Kushungurudzwa kwaro kunogona kutungamira ku hypotension, cholesterol yakawanda uye mudumbu kugumbuka pakati pemamwe mhedzisiro
Gorosi hutachiona hunowedzera
Gorosi utachiona hunogona kuwanikwawo muma capsules. Aya plugins anogona kubatsira:
- Kuderedza uremu
- Wana kugwinya kunovaka muviri
- Kuvandudza mamiriro eganda nemvere
- Simbisa mapfupa
- Wedzera kubereka muvakadzi nevarume
Cherechedza: Funga nezvekutarisa nachiremba wako usati watanga chero chinowedzera kubvumirana pamadhora uye nguva yekurapa.
Dzimwe nzira dzekudya hutachiona hwegorosi
Iwe unogona kudya utachiona hwegorosi kuburikidza nezvose zvigadzirwa zvegorosi, zvinosanganisira zviyo zvezviyo zvingwa, zvinhu zvakabikwa, zviyo uye hupfu. Kana chirahwe chikaratidza kuti chigadzirwa chiri kutaurwa chakagadzirwa ne "100% gorosi rakazara", rinofanirwa kunge riine zvikamu zvese zvezviyo zvegorosi, zvese bran uye hutachiona.
Ndezvipi zvakanakira hutachiona hwegorosi
Gorosi utachiona hwakatakurwa nefayibha, mapuroteni, uye B mavitamini (folate, thiamine, uye vhitamini B6). Chii chimwe, ine akawanda emamineral akakosha emuviri (zinc, magnesium uye manganese). Inopawo vhitamini E, chinovaka muviri chine antioxidant chiitiko chinowanzo kuve chishoma mukudya kwevanhu vazhinji, uye chinogona kudzivirira cancer kana chirwere cheshuga.
Moyo wakasimba nemapfupa
Gorosi utachiona hunogona kubatsira kuchengetedza moyo wakagwinya uye kudzivirira neural tube zvikanganiso muvacheche nekuda kweiyo folic acid zvemukati.
Chikafu ichi zvakare chinopa oxygen ropa, inosimbisa mapfupa uye inononoka oxidation yemasero. Izvi zvinokonzerwa nekupa kwayo simbi, phosphorus uye selenium.
Iko kudzikiswa kweropa rakakwira (rinosimudzirwa neiyo potasium yezviri mukati) ndeimwe mukana wekushandisa gorosi hutachiona.
Kurera huremu
Mahwendefa maviri egorosi hutachiona inopa 1.9 gramu ye fiber. Izvo zvakakodzera kuti utore kukosha kweiyo fiber mune chikafu kuti ugutse zvirinani uye nekudaro kudzora huremu. Zvisinei, chenjera neayo yakakwira macalorie zvemukati (52 gramu yetepuni mbiri dzese). Teerera kune zvikamu, pamwe nemakoriori ezvimwe zvekudya zviri mudhayeti yako kuti urege kuwedzera uremu.
Nekuda kwechipo ichi chefibre, hutachiona hwegorosi hunobatsirawo kugadzirisa kufamba kwematumbo, kudzikamisa huwandu hweshuga yeropa uye kudzikisa zvakashata cholesterol.
Vaka mhasuru
Yayo mapuroteni inodyiwa (ingangoita 4 magiramu paasipuni maviri) zviite a mubatsiri kuwedzera kana kuchengetedza mhasuru. Zvakare, muviri unoshandisa mapuroteni kugadzira maseru matsva uye kuchengetedza immune system pakazara.
Gorosi germ mhedzisiro
Kunyangwe paine mabhenefiti mazhinji, isingakurudzirwe vanhu pane chikafu chisina guten. Izvo zvinogona zvakare kukonzera kufutisa nekuda kwehupfumi hwayo mumacalorie, ndosaka zvichikurudzirwa kuongorora huwandu hwezuva nezuva macalorie kana chikafu ichi chakabatanidzwa mukudya.