Kudzidzisa Muriwo Zita Revana
Miriwo ine mavara, inovaka muviri uye inouya mukusiyana kwezvinonaka uye maumbirwo. Zvakakosha kuisa mazita emiriwo yevana mukudzidza kushandira vana vako miriwo yakasiyana-siyana, yakagadzirwa nenzira dzakasiyana-siyana, kukura vana vasina kusarudzwa uye kuchengetedza kudya kune utano. Iwo akapfuma sosi yemavhitamini akasiyana nemaminerari anodiwa nemuviri wako kuti uve neutano uye uite basa. Iwo zvakare sosi yakakura yemavhitamini uye zvinovaka muviri zvichivaita sarudzo yakanaka yekudya yevana nevakuru kuti varambe vaine hutano. Ichokwadi kuti vana vakawanda vanosarudza zvinonaka zvinonaka, uye kana vachidya miriwo vangave vasingazviwani zvakanaka pakuravira kwavo.
Ichi chinyorwa chine zvese nezve miriwo zita muChirungu ine mufananidzo wemhando dzakasiyana kuti mwana wako adzidze nezvawo. Isu tine runyorwa uye ruzivo rwemizhinji yemiriwo ine mifananidzo inomiririra kuti imwe neimwe inotaridzika sei kana mudiki wako auya. Kwete mazita nemifananidzo chete asiwo ruzivo rushoma rwezvekudya rwaunarwo mukati maro uye zvimwe zvinobatsira. Saka nguva inotevera pawaizomubikira imwe, aibva aziva nezvayo uye mabhenefiti airi.
Chinyorwa chiri pasi apa chine zita remiriwo revana pamwe neruzivo rwemuriwo muChirungu nemhando, mazita, mhando uye mafoto emwana wako mudiki.
1) Karoti:
Karoti mudzi wemuriwo unowanzo orange muruvara. Kutapira kwekaroti kunobvumira muriwo kuti ushandiswe mune mamwe mabasa akafanana nemichero. Makarotsi akapfuma muProtein, iron, Vitamin C uye potassium. Zvinobatsira zvikuru kuvandudza kuona kwemaziso.
2) Broccoli:
Broccoli inouya pasi pezita remuriwo wegirini. Aya masimba emagetsi anopa mizhinji yezvinovaka muviri kune mashoma macalorie. Ivo vakapfuma muvhitamini A, C, Iron, Sodium, potassium uye dietary fiber. Inobatsira mukukudzivirira kubva kuzvirwere zvakasiyana segomarara nezvimwe zvirwere zvisingaperi uye inobatsira mukusimbisa mapfupa ako.
3) Peas:
Imwe yekuwedzera kune yakasvibira miriwo zita ndiro green peas uye ndeimwe yemiriwo yakakurumbira. Izvo zvine huwandu hwakaringana hwefiber uye anti-oxidants. Idzo dzakapfuma sosi yevhitamini A, K, C uye manganese. Vanogona kubatsira mukudzivirira kubva kune zvimwe zvirwere zvisingaperi, zvakadai sehosha yemwoyo nekenza.
4) Chibage:
Chibage chinonzi maze munyika zhinji uye chikamu chemhuri yehuswa. Yakapfuma mu fiber, mavitamini uye zvicherwa. Chibage chinonzi zvese muriwo uye zviyo zvezviyo. Chibage chinowanzova chichena kana chero asi chinouyawo mutsvuku, yepepuru nebhuruu. Inodyiwa sechibage chinotapira, popcorn, mafuta nesyrup uye inowedzerwa kune zvakasiyana-siyana zvekudya uye ndiro.
5) Tomato:
Madomasi muchero wechirimwa chematomatisi uye nekuti domasi rine mhodzi uye rinokura kubva pachirimwa chaita maruva saka rinowanzotorwa semuchero kwete muriwo. Madomasi anosiyana nemavara anowanzo tsvuku uye mamwe anosanganisira girinhi, yero, orenji, pink, dema, brown, chena, uye yepepuru. Tomate yakazara nevhitamini A uye C, calcium, potassium.
6) Cucumber:
Ganda rekunze regaka rinonzi peel. Chikamu chemukati megaka chinonzi nyama ine mhodzi dzinodyiwa. Ichi ndicho chikamu chinonakidza uye chinotyisa. Yakakwira mune zvinovaka muviri zvinobatsira, pamwe nema antioxidants anogona kubatsira kurapa nekudzivirira mamwe mamiriro. Iine macalorie mashoma uye ine huwandu hwakanaka hwemvura uye soluble fiber, iyo inobatsira mukuchengeta iwe hydrated.
7) Mbatata:
Mbatata mudzi wemuriwo. Dzinomera pamidzi. Izvo zviri pamusoro ndezvemazita emiriwo evana inova imwe yeinonyanya kudyiwa veggie. Zvokudya zvembatatisi zvinogona kusiyana zvichienderana nekuti zvakagadzirirwa sei. Semuenzaniso, frying mbatatisi inowedzera macalories uye mafuta kupfuura kubika. Idzo dzakapfuma mavhitamini uye zvicherwa.
Dzidzisa vana vako nezvemiriwo kuburikidza neapp!
Kana iwe uchida inonakidza, yemahara uye yakapusa yemiriwo app kuitira kuti mwana wako adzidze miriwo? Mitambo yemiriwo muapp iyi inopa vana chikuva chekudzidzisa uye chinonakidza chekuwedzera ruzivo rwavo nenzira inonakidza. Iine mazita emiriwo ese anotangira kubva pamavara a kusvika paz ayo mwana wako anenge achidzidza.
8) Kabheji:
Kabhichi rinouya nemavara akasiyana segirinhi, pepuru nechena. Green cabbages ndiyo inonyanyozivikanwa. Muriwo une mitsetse yakawanda. Kabichi inzvimbo yakanaka kwazvo yevhitamini K, vhitamini C uye vhitamini B6. Iyo zvakare yakanaka kwazvo sosi yemanganese, chikafu fiber, potassium, vhitamini B1, folate uye mhangura. Hutano hunobatsira hunosanganisira kuvandudza kushanda kwehuropi, kuderedza njodzi yegomarara, detoxifying muviri, yakanaka kumoyo uye zvimwe zvakawanda.
9) Turnips:
Turnips ine starchy semidzi yemuriwo. Dzinowanzokura zvakanaka munzvimbo dzine chando chechando. Dzinotapira pakunaka kana dzakohwewa. Turnips inogona kushandiswa kugadzira soups uye zvimwe zvakasiyana ndiro. Inogona zvakare kudyiwa nyowani, muchimiro chemasaladhi. Iyo yakapfuma sosi yemakhahydrates, magnesium uye fiber. Inobatsirawo kudzivirira kukura kwemamwe marudzi egomarara uye kusagadzikana kwemoyo.
10) Hanyanisi:
Hanyanisi inoonekwa sechikamu chemhuri yegirobhu sezvo chikamu chakaumbwa negirobhu chiri icho chinomera pasi pevhu. Kune marudzi makumi maviri nenomwe ehanyanisi. Hanyanisi dzose dzinokura pasi pevhu uye dzine machubhu eruvara rwegirinhi anokura pamusoro pevhu. Machubhu aya anodaidzwa zvakare kuti onion top nevanhu vakawanda. Zviri nyore kurima onion sezvo inokura mumhando ipi zvayo yevhu. Hanyanisi ane macalorie mashoma, ane calcium yakawanda uye vhitamini C.
11) Beetroot:
Mazita emiriwo evana anofanirwa kusanganisira beetroot inozivikanwawo setafura beet, gadheni beet uye yegoridhe beet inouya yakadzika yepepuru ruvara uye muriwo unovaka muviri zvakanyanya. Muti wepepuru unodyiwa uri mbishi kana wakabikwa. Iyo yakapfuma sosi yemacarbohydrates uye zvakare ine 99% yemvura. Mashizha ebeetroot anodyiwa zvakare uye anogona kushandiswa mumasaladhi.
12) Capsicum:
Capsicums, inozivikanwawo se'bell peppers' kana kuti 'peppers' haiwanzo kunhuhwirira asi inoshandiswa kuwedzera chidimbu chayo mundiro. Dzinouya mumarudzi akasiyana-siyana kazhinji girini, yero uye tsvuku. Izvo zvine huwandu hwakawanda hwevhitamini A uye C pamwe nemamwe mavhitamini nemamineral. Dzinogona kubikwa kana kudyiwa dziri mbishi uye dzinoshandiswawo mumasalad.
13) Koliflower:
Inonzi cauliflower nekuti inoratidzika kunge yakafanana. Chikamu chemukati chatinodya chine masumbu emaruva. Inobatsira kurwisa cancer, inovandudza hutano hwemoyo uye inochengetedza hutano hunoshanda hwehuropi. Inouya nemavara akasiyana-siyana asi iyo chena inowanikwa pakati pevose. Inowanikwa yakawanda yevhitamini C, K uye B6. Inobatsira kusunungura indigestion, nyaya dzekufema uye inovandudza kuona.
14) Garlic:
Iine anti-bacterial properties inobatsira kuuraya utachiona. Zvinonaka kudya uye ndicho chikamu chikuru chemidziyo inodiwa nevakawanda senge pizza. Inobva kumhuri yehanyanisi uye inouya nenzira dzakasiyana-siyana seyakaomeswa nehupfu. Iwe unofanirwa kubvisa chikamu chepamusoro (kupfeka) kuti uwane mavhavha.
15) Lettuce:
Muriwo wemashizha wemhuri yesunflower. Yakafukidzwa nemashizha uye ndiyo inonyanya kushandiswa kwemasaladhi uye masangweji. Inotakurwa nehuwandu hwakawanda hwe potassium, vhitamini A, iron, calcium uye mhangura. Inorimwa zvakanyanya mumamiriro ekunze asina kunaka.
Miriwo ine mavara uye yakaomeswa chikamu chakakosha uye chinonakidza chekudya kwemwana wako uye chinyorwa ichi chinoona miriwo zita rine mufananidzo wevana kuti vadzidze mazita uye marudzi emhando dzakasiyana dzemuriwo ruzivo muChirungu. Miriwo ine chikafu chakakosha pakudya kwemwana wako uye chinomubatsira kuti akure. Vanofanira kuziva kuti ndezvipi zvinovaka muviri zvainochengeta uye kuti ndezvipi zvinobatsira zvazvinobatsira mukuvabatsira kuva neutano hwakanaka uye vakasimba. Kana iwe uchidya uye uchinakidzwa nemiriwo nemwana wako zuva rega rega uye uchimuudza nezvehutano hweumwe neumwe, zvingamukurudzira kuudya. Kana ukatevera miitiro ine utano, pakupedzisira mwana wako angaita zvimwe chetezvo. Kudzidza chikafu chakakodzera chekudya uchiri mudiki kunobatsira hupenyu hwese hwesarudzo dzekurarama dzine hutano. Ichi chinyorwa chinopa chikuva chekudzidzisa vana vako nezvekukosha kwemiriwo pamwe nezita remiriwo revana uye kudya kune hutano.