Chibereko chakaomeswa: Hutano uye Inonaka Tsime yeFiber uye Nutrients

Kuziva saizi yekushumira kunobatsira kuderedza shuga nemakoriyumu kune vanhu vanofarira kudya michero yakaomeswa here?

Zvibereko Zvakaomeswa

Zvibereko zvakaomeswa, senge cranberries, misi, mazambiringa akaomeswa, uye prunes, zvakakura nekuti zvinogara kwenguva yakareba uye zvine hutano zvitubu zvefiber, zvicherwa, uye mavhitamini. Zvisinei, michero yakaomeswa ine shuga yakawanda uye makorikori pakushanda nokuti inorasikirwa nehuwandu kana yapera mvura, zvichiita kuti yakawanda idyiwe. Ichi ndicho chikonzero saizi yekushumira yakakosha kuve nechokwadi chekuti munhu haadye zvakanyanya.

Serving Size

Zvibereko zvakaomeswa mu dehydrators kana kusara muzuva kuti zviomese muviri. Dzagadzirira kana mvura zhinji yanyangarika. Kurasikirwa kwemvura kunoderedza saizi yavo yemuviri, izvo zvinobvumira vanhu kuti vadye zvakanyanya, kuwedzera shuga uye macalorie kudya. Semuenzaniso, mazambiringa anenge makumi matatu anokwana mukapu imwe yekuyeresa, asi mazana maviri nemakumi mashanu emazambiringa akaomeswa anogona kuzadza kapu imwechete kana yapera mvura. Ruzivo rwekudya kwemuchero mutsva uye wakaomeswa.

• Imwe kapu yemazambiringa ine magiramu gumi nemashanu eshuga. (FoodData Central. US Department of Agriculture. 2018)
• Imwe kapu yemazambiringa ane 116 magiramu eshuga. (FoodData Central. US Department of Agriculture. 2017)
• Calories
• Kapu imwe yemazambiringa ine 104 macalorie.
• Imwe kapu yemazambiringa akaomeswa ane anopfuura 480 macalorie.

shuga

• Mazambiringa gumi ane macalorie makumi matatu nemana uye anenge 34 magiramu eshuga. (FoodData Central. US Department of Agriculture. 2018)
• Makumi makumi matatu emazambiringa ane 47 macalorie uye pasi pegumi magiramu eshuga.
• Mazambiringa emhando yeshuga yechisikigo anosiyana, saka marudzi akasiyana anogona kuve pasi pekudya kunovaka muviri kuongororwa.
• Mimwe michero, secranberries, inogona kuva tart, saka shuga kana jisi yemichero inowedzerwa panguva yekuoma.

Nzira dzekushandisa

Muchero mutsva unogona kunge wakakwira mune mamwe mavhitamini, asi mineral uye fiber yemukati inochengetwa panguva yekuomeswa. Zvibereko zvakaomeswa zvakasiyana-siyana uye zvinogona kuitwa chikamu chekudya kwakanaka, kwakadzikama kunogona kusanganisira:

Trail Mix

• sanganisa michero yakaomeswa, nzungu, nembeu.
• Monitor chikamu chikamu.

Oatmeal

• Zvinyoro zvinotapira oatmeal nedikita remichero yakaomeswa kwekudya kwekudya kwemangwanani kwakanaka uye kune hutano.

Salads

• Kanda rima, mashizha ane mashizha, zvimedu zveapuro zvitsva, cranberries dzakaomeswa kana mazambiringa akaomeswa, uye cheeses.

Zvakakosha

• Shandisa michero yakaomeswa sechinhu chinogadzirwa mune zvinonaka zvinopinda.

Mapuroteni Bar anotsiva

• Mazambiringa akaomeswa, mablueberries akaomeswa, maapuro machipisi, uye maapricot akaomeswa zviri nyore uye zvinogara kwenguva refu kupfuura michero mitsva, zvichiita kuti zvive zvakakwana kana maprotein bars asipo.

PaInjury Medical Chiropractic uye Functional Medicine Clinic, nzvimbo dzedu dzekudzidzira dzinosanganisira Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Basa Kukuvara, Kukuvara Kwekudzokera, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols. Isu tinotarisisa pane izvo zvinokushandira iwe kuzadzisa zvinangwa zvekuvandudza uye kugadzira muviri wakavandudzwa kuburikidza nenzira dzekutsvagisa uye zvirongwa zvehutano hwakakwana.

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Inoshanda Mushonga Kufurira Kupfuura Majoini

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References

FoodData Central. US Department of Agriculture. (2017). Mazambiringa akaomeswa. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/530717/nutrients

FoodData Central. US Department of Agriculture. (2018). Mazambiringa, American type (slip skin), mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

FoodData Central. US Department of Agriculture. (2018). Mazambiringa, matsvuku kana girini (rudzi rweEuropean, senge Thompson mhodzi), mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/174683/nutrients