Ruzivo nezve ruzivo rwangu nespinachi muto

Chiitiko changu nemuto wespinachi

Chiitiko changu chegreen juice chaishamisa.Ndakaona kuchinja kwakanaka muganda rangu nemuviri, izvo zvakaita kuti ndirambe ndichinwa mangwanani nemanheru.
Ndakanzwa kuvandudzwa mukugaya kwangu, sezvo kwakava kutsetseka uye nekukurumidza, nekuda kweiyo ine fiber nemavhitamini.

Sipinachi muto inoonekwa seimwe yemvura inobatsira yeganda nechiso.Inopfuma mune zvinovaka muviri zvinobatsira, kunyanya vhitamini C uye vhitamini E, izvo zvakakosha pahutano hweganda.
Muto uyu unowedzera kunyorova kweganda uye unovandudza maseru aro.Unobatsirawo pakupenya kwemavara matema uye kuderedza kuunyana.

Kugadzirira jisi iri nyore, ingosanganisa sipinashi nemvura uye uiise mu blender kuti uwane musanganiswa wakatsetseka.
Iwe unogona zvakare kuwedzera orenji kana ndimu kuti uwedzere kunhuhwirira kwakasiyana uye kuwedzera mabhenefiti emuto.

Chiitiko changu nemuto wegirini weganda chakaita kuti ndidzidze nezvezvakanakira kunwa nguva dzose, sezvo inosimudzira kupenya uye kutsva kweganda uye inopa hutano uye hudiki kutaridzika.
Mukuwedzera, muto wegirini unobatsira muviri kubvisa chepfu uye inowedzera metabolism.

Kubva pakutsvakurudza uye kuedza kwakabudirira, tinokurudzira kunwa muto wepinashi nguva dzose kuti unakidzwe nekubatsira kwayo kunoshamisa paganda uye muviri wose.
Ungangoda kubvunza nyanzvi yezvekudya usati watanga kuitora kana uine chero mamiriro ekurapa chaiwo.

Kana iwe uri kutsvaga nzira dzechisikigo uye dzinoshanda dzekuvandudza hutano hweganda rako, edza kunwa sipinachi muto uye unakirwe nemhedzisiro inoshamisa.

Ndeipi mhedzisiro yekunwa muto wegirini ichave yakajeka?

Kunyange zvazvo migumisiro yekunwa jisi yakasvibirira yakasiyana kubva kune mumwe munhu kune mumwe, vashandi vakawanda vanocherechedza kuvandudzwa kwakajeka kwehutano hwavo nguva pfupi mushure mekutanga kunwa muto.
Mhedzisiro inogona kutanga kuoneka mukati memazuva mashoma ekuramba uchinwa muto wakasvibira nguva nenguva.
Zvakakosha kuratidza kuti mhedzisiro yakataurwa haisi yesainzi yakavakirwa pazvidzidzo, asi zvinoenderana nezviitiko zvevanhu.

Kune vamwe, mibairo inogona kutanga kuoneka nekukasira, sekunzwa kusimba uye kusimba muswere wese wezuva uye nekunatsiridza manzwiro.
Muto wegirini une huwandu hwakanyanya hwekudya kwakakosha senge mavhitaminzi, zvicherwa, uye fiber, izvo zvinobatsira mukusimudzira basa uye kuisa pfungwa.

Mukuwedzera, muto wakasvibirira unogona kubatsira mukuderedza uremu kana uchishandiswa sechikamu chekudya kwakakwana uye purogiramu yenguva dzose yekurovedza muviri.
Inokurudzirwa kunwa jisi yakasvibirira zuva rega rega uye kuenderera mberi nayo kwemavhiki maviri, hafu yeawa isati yadya, kuti uwane rubatsiro rwakanyanya mukuderedza uremu.

Kune vanhu vari kutsvaga kuvandudza kunaka kweganda, vashandisi vazhinji vakaona kuvandudzwa kwekupenya kweganda uye hydration mushure mekunwa muto wegirinhi kwenguva yakati.
Muto wacho une mavhitamini anonyorovesa ganda uye anovandudza chimiro chayo uye elasticity.
Vamwe vashandisi vakataura kuti vakabvisa mapundu madiki kumeso uye vakanzwa kuvandudzwa kwakajeka mukutsva kweganda.

Zvinofanira kucherechedzwa kuti hapana nguva yakatarwa yekuti mhedzisiro ioneke, sezvo zvinoenderana nezvinhu zvakaita sehutano hwemunhu uye mararamiro ake ekudya uye ekurovedza muviri.
Zvinogona kutora mavhiki kana kunyange mwedzi kuti uone kuvandudzwa kwehutano mushure mekutanga muto wegirini.
Zvakanakisa kubvunza nyanzvi yezvekudya usati watanga chero chirongwa chitsva chekudya kana kuita chero shanduko huru pakudya kwako.

Kangani pavhiki unonwa muto wegreen?

Kunwa muto wakasvibira kunoonekwa seimwe yetsika dzakakosha dzinofanirwa kutevedzerwa nemunhu muhupenyu hwake hwezuva nezuva.
Muto wegirini, unosanganisira musanganiswa wemiriwo yemashizha nemichero yakasvibira, ine zvakawanda zvinobatsira kumuviri.
Pakati pezvibatsiro izvi kubatsira mukuderedza uremu, kusimbisa hutano hwekudya, kuvandudza ganda, nezvimwe.

Maererano nenyanzvi dzekudya, zviri nani kunwa kapu imwe yegreen juice zuva nezuva.
Zvisinei, munhu anogona kuwedzera kutora kwavo kusvika 2-3 makapu pavhiki kana achida.
Ikoku kunotsamira zvikuru pazvokudya nezvinodikanwa zvomunhu oga zvomunhu mumwe nomumwe.

Chii chakakosha kunwa green juice nguva dzose?

Muto wakasvibira une chikamu chepamusoro chefiber uye zvakakosha zvinovaka muviri zvinosimudzira kugaya uye kuvandudza nzira yekunyura muhurongwa hwekugaya.
Pamusoro pezvo, muto wakasvibira une antioxidants inosimbisa immune system uye inodzivirira muviri kubva kuzvirwere zvisingaperi sechirwere chemoyo negomarara.

Kutaura zvazviri, kana munhu akashandisa muto wegirini nguva dzose, anogona kuwana zvikomborero zvakakura zvakadai sokuderedza mikana yekuwana chirwere cheshuga, high blood pressure, uye kunonoka kutanga kwekukwegura.

Zvakanakira kunwa muto wegreen usina chinhu mudumbu:

• Inobatsira mukuderedza uremu zvakanyanya.
• Inovandudza kugaya uye inochengetedza digestive system hutano.
• Inopa muviri muviri nemavhitamini anodiwa nemamineral.
• Inowedzera immune system.
• Inosimbisa hutano hwemwoyo.
• Inovandudza elasticity yeganda uye inopa hutano uye kupenya kutaridzika.

Izvo zvinobatsirawo kusiyanisa zvinongedzo zvegirini muto nguva imwe neimwe.
Zvizhinji zvinongedzo zvinogona kushandiswa senge sipinachi, celery, lettuce, quinoa, nezvimwe.
Inokurudzirwa kudzivisa zvikamu zvejusi zvinokonzera mamwe matambudziko ehutano, uye munyaya iyi, unofanira kubvunza chiremba usati wapedza.

Iwe unofanirwa kungwarira kunwa muto wakasvibira nguva dzose uye uchiona sechikamu chekudya kune hutano.
Kuwedzera girazi rejusi yakasvibirira kuzuva rako kunogona kukubatsira kuzvidzivirira kubva kuzvirwere uye kuvandudza hutano hwako hwose.

Zvakanaka here kunwa muto wespinachi zuva nezuva?

Heano mamwe mabhenefiti ehutano ekunwa sipinachi muto zuva nezuva:

1. Kunatsiridza bvudzi uye utano hweganda: Muto weSipinachi une vhitamini A, iyo inodzora kuumbwa kwemasero eganda uye inodzivirira pautachiona.
   Muto wacho unewo vitamin C, iyo inovandudza kupenya kweganda.
2. Kukurudzira hutano hwemaziso: Muto weSipinachi une antioxidants yakadai selutein uye zeaxanthin, iyo inowedzera hutano hwemaziso uye inodzivirira kubva kuzvirwere zvemaziso zvine chokuita nekukwegura.
3. Kukurudzira hutano hwekudya: Muto weSipinachi une huwandu hwakawanda hwefiber uye mvura, iyo inosimudzira hutano hwekugaya uye inobatsira kudzivirira matambudziko akadai sekuvhara.
4. Boosting immune immune: Sipinachi ine vhitamini A uye vhitamini C, iyo inoshanda kuwedzera uye kusimbisa immune system yemuviri.
5. Kudzivirira kupererwa neropa: Sipinachi inobatsira kuwedzera chikamu chesimbi muropa, uye nokudaro inobatsira mukudzivirira kupererwa neropa.

Usati wasarudza kutsiva chikafu nemuto wespinachi, unofanirwa kuonana nenyanzvi yezvokudya kuti uongorore mamiriro ehutano hwako uye kupa mazano akakodzera.
Kuenzanisa uye zvakasiyana-siyana muzvokudya zvakakosha pakuchengetedza hutano hwako hwose

Muto unorasika riini?

Majusi matsva kubva mumichero nemiriwo akakosha sosi yemavhitamini akawanda nemaminerari anokurudzira muviri une hutano.
Asi unoziva here apo muto unorasikirwa neukoshi hwawo hwekudya?

Muto mutsva wakagadzirirwa nenzira yechinyakare haifaniri kusara mufiriji kwezuva rinopfuura rimwe chete, kuitira kuti usarasikirwe nemavhitamini arimo.
Iyo juicing process inotungamirira mukurasikirwa kwekudya fiber iri mumichero, iyo inoderedza mabhenefiti avo.

Uyezve, imwe kapu yejusi inogona kunge iine macalorie akawandisa.
Masayendisiti anokarakadza kuti muviri unogona kutora antioxidants kubva muchero wakaomeswa kupfuura kubva mujusi wakachengetedzwa.

Kana muto wakagadzirirwa kumba, unogona kuchengetwa kwemaawa makumi maviri nemana kusvika ku24 mushure mekugadzirira uchishandisa juicer nguva dzose, uye kusvika maawa 48 kana juicer yakaderera inoshandiswa.

Kubva pane mamwe mashoko, hatifaniri kuvimba nekunwa muchero mumhando yejusi chete, sezvo munhu achidya muchero wakakura kudarika wakaenzana nesimba rake.
Zvinotora maranjisi mana kugadzira kapu imwe yemuto weorenji, semuenzaniso, uye izvi zvinoonekwa sekushandisa zvakanyanya kwemichero.
Iyo muto inongori nekuravira kwemuchero pasina yakakosha kudya fiber.

Zvakare, kushandura michero kuita muto uye kusanganisa muchero unopfuura mumwe chete hazvikanganisi kukosha kwekudya, kunze kwekunge yachengetwa kwenguva yakareba.

Muto mutsva unogona kuchengetwa mufiriji kwemazuva matatu chete mumudziyo usina mhepo uye unochengetwa mubhokisi regirazi rakasviba kuti urege kurasikirwa nemavhitamini anokosha uye zvinovaka muviri.

Pakazara, zvakanakisa kudya michero mitsva nemiriwo sezvazviri, kana muchimiro chemuto wakagadzirirwa panguva imwe chete, kuti uwane yakanyanya kunaka inovaka.

Ndezvipi zvinwiwa zvakasvibirira zvekupenya kweganda?

Mukutsvaga kwako kune hutano, ganda rinopenya, kunwa zvinwiwa zvakasvibirira inogona kunge iri nzira yakakwana yekuzviita.
Zvinwiwa izvi zvine musanganiswa wemiriwo mitsva, inosimudzira ganda rine hutano uye rinoita kuti rirambe riri pwere.

Pakati pezvinwiwa izvi, green celery juice isarudzo yakanaka.
Inogona kugadzirwa nekusanganisa lettuce, zucchini, gaka, ginger, celery, ndimu, uye mashizha ekare pamwechete.
Ichi chinwiwa chakapfuma mune zvinovaka muviri zvinowedzera kutsva kweganda uye kushanda pakupenya kwaro.

Pamusoro pezvo, sipinachi muto muriwo wemashizha unobatsira ganda.
Yakapfuma mune iron uye mavhitamini K, E uye C, ayo anorwisa mahara radicals uye anodzivirira kutaridzika kwetsvina.
Kunwa muto uyu kunobatsira mukuvandudza hutsanana hweganda uye kuchipa chimiro chine hutano chaunoshuvira.

Zvinwiwa zvakasvibira kazhinji zvine huwandu hwakawanda hwevhitamini C, inopa ganda kutsva uye kupenya.
Iyo ine zvakare antioxidants inobatsira mukugadzirwa kwemasero eganda uye kurwisa zviratidzo zvekuchembera.
Saka, kunwa izvi zvinwiwa nguva dzose kunogona kubatsira kuchengetedza ganda rako nyowani uye richipenya.

Kuti unyatsoshandisa zvinwiwa zvako zvakasvibirira, unogona kuedza recipe yegreen juice inotevera: Muto une hafu yeparsley, arugula, coriander, celery, dill, uye magaka maviri, uye inotapira nemaapuro maviri.
Muto uyu isarudzo yakanakisa yekumutsiridza ganda rako uye nekuvandudza kupenya kwaro.

Muchidimbu, kunwa zvinwiwa zvakasvibirira kunogona kuve kiyi kune hutano, ganda rinopenya.
Mukati mekudya kwako kune hutano, usazeza kuisa majusi akasvibira kuti ashandise zvakanyanya mabhenefiti avo.
Nakidzwa neganda rako rakanaka uye kutsva kwaro kusingaperi!

Nzira yekuita sei sipinachi juice?

Kunyangwe inogona kufarira vanhu vakuru kupfuura vana, sipinachi muto chinwiwa chinonaka icho vana nevakuru zvakafanana vanoda.
Iyo inoratidzirwa nezviri nyore uye zvinobatsira zvinhu zvemuviri, uye simba rayo rine akawanda mabhenefiti ehutano hwevanhu.

Sipinachi muriwo wakapfuma muvhitamini uye zvicherwa zvinobatsira pautano hwemuviri.
Iine mavhitaminzi A, C, K, iron, potassium uye calcium, iyo inobatsira pakudzivirira, inowedzera hutano huzhinji uye inosimbisa mapfupa.

Heano maitiro ekugadzira sipinachi muto nemichero naChef Vivian:

Ingredients:

• Sipinachi muto.
• Mvura.
• celery.
• Apuro.
• Lemon juice.

Nzira yekugadzirira:

1. Kutanga, suka sipinashi nemiriwo yose zvakanaka, wozocheka kuita zvidimbu zvakakura.
2. Chechipiri, isa mvura, celery uye apuro mu blender, uye sanganisa zvakanaka.
3. Zvadaro, wedzera sipinashi uye muto wemonamu kune blender, uye ramba uchisanganisa kusvikira wawana musanganiswa wakatsetseka uye wakafanana.
4. Pakupedzisira, dururira muto mumakapu ekushumira uye uishumire kuvana nevakuru kuti vanakidzwe nekunaka kunonaka uye hutano hwakanaka hwemuto wepinashi.

Iwe unogona zvakare kuedza kugadzira sipinachi ine hutano uye inozorodza uye muto weorenji, uko orenji inowedzerwa kuti iwedzere kuravira kunonaka uye kuzadzisa mabhenefiti epinashi.
Ingoita zvinotevera:

1. Shamba sipinashi uye iva nechokwadi chokuti yakanatswa zvakanaka, wocheka celery uye karoti muzvidimbu zvakakura.
2. Isa sipinashi, sitirobheri, mukaka, yoghurt, uye zvose zvinoshandiswa mumagetsi emagetsi, uye uzvisanganise pamwe chete kusvikira muto ukava wakatsetseka uye wakafanana.
3. Dururirai muto unoguma mumakapu ekushumira uye mushumire pakarepo.

Iwe unogona kunakidzwa nekuravira kunozorodza kwepinashi muto nemaranjisi nemimwe michero chero nguva yezuva.
Nakidzwa nekunakirwa kunonaka uye ubatsirwe kubva kune hutano mabhenefiti espinachi iwe nemhuri yako.

Chinwiwa chegirini chinodzvinyirira chido here?

Tsvagiridzo zhinji yesainzi yakasimbisa kuti kunwa zvinwiwa zvakasvibirira kunogona kuve nemhedzisiro yakakosha mukudzvinyirira kudya uye kubatsira mukuderedza uremu.
Zvinwiwa zvakaita segirinhi tii uye girini tii zvakadzidzwa uye zvakawanikwa zvine makomisheni uye zvigadzirwa zvinoonekwa sezvinoshanda mukuderedza kudya.

Hapana asingabvumirani kuti nzara ndechimwe chezvikonzero zvinokonzera uremu, uye naizvozvo kuderedza kudya idanho rinokosha pakuzadzisa chinangwa chinodiwa.
Naizvozvo, kunwa zvinwiwa zvakasvibirira segirinhi tii uye zvinwiwa zvakasvibirira isarudzo yakanaka yekudzora havi.

Kudya kapu yechinwiwa chegirini ine zvinongedzo zvakaita searugula, sipinachi, gaka, kana apuro zvinogona kudzvanya chishuwo chako uye kuita kuti unzwe wakaguta kwenguva yakareba.
Muchokwadi, izvi zvinongedzo zvine antioxidants uye fiber izvo zvinoderedza chishuwo chekudya uye kugadzirisa kugaya.

Nekune rumwe rutivi, green tea nemhodzi yeflakisi zvinoonekwa sechinwiwa chemashiripiti kudzvanyirira kudya.
Mune zvidzidzo zvakasiyana-siyana, zvakaratidzwa kuti mbeu yeflakisi ine chikamu chepamusoro chefiber, izvo zvinoita kuti vanhu vanzwe vakaguta.
Imwe tsvagiridzo yakaratidza kuti kunwa green tea kunoita kuti munhu anzwe akaguta kwenguva yakareba, nekuda kweiyo ine makatechini, ayo ane pfuma yekudzvinyirira kudya.

Kune zvakare nzira dzakawanda dzakasiyana dzekugadzirira muto wegirini wekuonda, izvo zvinobatsira mukurasikirwa.
Pakati penzira idzi kunwa zvinwiwa zvakasvibirira zvine zvinhu zvinobatsira zvakaita segirinhi tii uye ginger, izvo zvinodzvanyirira havi uye zvinosimudzira maitiro ekupisa mafuta.

Muto wegirini unorerutsa ganda here?

Muto wegirini unoonekwa seimwe yezvakakosha zvine hutano sarudzo dzeganda. Sezvo ine antioxidants, mavitamini uye zvicherwa zvinokurudzira hutano hweganda.
Muto wegirini unowedzerawo kupenya kweganda uye unobata basa mukubvisa chepfu inoungana muropa nechiropa.
Muto wegirini unobatsira pakureruka kweganda uye kuderedza pigmentation uye matambudziko erima.
Inowedzerawo kuvhurwa kwemapores uye inopa ganda kupenya kunoonekwa.

Maererano nekurudziro, zvinokurudzirwa kunwa kapu yemuchero mutsva mangwanani uye usati wadya kudya kwemangwanani kwemazuva matatu; Kuti ubatsirwe nekubatsira kwayo paganda.
Zviri nani kushandisa miriwo yakaita secelery, sipinachi, parsley, uye cucumber sechinhu chikuru chemuto, uye dzivisa kuwedzera michero ine shuga yakaita semaranjisi nemaapuro.

Pakazere, muto wakasvibira ndeyekuwedzera kwakanakisa pakudya kwako uye kutarisirwa kweganda.
Zvisinei, zvinofanira kuonekwa kuti migumisiro yekuvandudza mamiriro eganda inosiyana kubva kune mumwe munhu kune mumwe, uye inobatwa nezvinhu zvakadai sezera, kudya kwakakwana, uye mararamiro.

Mukupedzisa, zvinogona kutaurwa kuti jisi rakasvibirira rinogona kubatsira kujekesa uye kujekesa ganda, nekuda kwe antioxidants uye mavitamini arimo.
Nokudaro, zvinokurudzirwa kuisanganisira mukudya nguva dzose uye kuiongorora nenyanzvi kuti ive nechokwadi chekuwanika kwezvokudya zvinodiwa zvemuviri uye ganda.