Kufanana nevanhu, mhuka dzinoda zvakasiyana-siyana zvekudya uye zvinovaka muviri kuti zvive nekudya kwakakwana.Zvokudya zvakadai semichero nemiriwo zvinopa kudya kwakakosha, kusanganisira mafuta, makabhohaidhiretsi uye fiber, uye zvakapfuma muvhitamini nemamineral.Michero nemiriwo zvinopa hutano hwakanaka mukudya kwechipfuwo, uye mimwe michero kana miriwo inogona kutsiva allergenic zvikamu kana kunatsiridza formula digestibility uye kuderedza kuchenesa tsvina.
1.Kukosha kwekudya kwezvibereko nemiriwo
Zvibereko nemiriwo zvinhu zvakajairika muhupenyu.Vabereki vemhuka vanoziva kuti vanofanira kudya zvakawanda, uye vanovimba neshamwari dzavo dzine furry kuti dziitewo saizvozvo.Tsvakurudzo pamusoro pemichero nemiriwo inovaratidza zvakarurama.Zvinyorwa zvekutsvagisa pamusoro pekugara uchinwa michero nemiriwo zvinonyanya kuitirwa kune zvimwe zvirwere zvisingaperi, senge kenza, chirwere chemoyo, sitiroko, chirwere cheAlzheimer, cataracts uye zvimwe zvine chekuita nekuchembera kwekuita basa rekudzikisira njodzi, etc. inoshanda pane kurapwa, uye mizhinji tsvakiridzo yezve epidemiological inoratidzawo izvi.Munyika dzakabudirira dzakadai seUnited States, hosha yemwoyo, kenza uye sitiroko ndizvo zvitatu zvinotungamirira rufu, uye zvinofungidzirwa kuti chikamu chimwe muzvitatu chenzufu dzekenza muUnited States chinogona kudziviswa kupfurikidza negadziridzo yezvokudya zvakafanira.Uhu humbowo hunofadza hunoratidza dambudziko rekuchinja kwekudya, sekuwedzera kudyiwa kwemichero nemiriwo, zvinogona kuderedza zvakanyanya njodzi yechirwere chisingaperi chiitiko.Kunyanya, kuwedzera michero yecitrus, michero yakapfuma-carotene nemiriwo, uye miriwo yecruciferous pakudya yakakosha zvikuru mukuderedza njodzi yegomarara.
2.Kukosha kwekudya kwezvibereko nemiriwo mukudya kwemhuka
Fruit fiber ndiyo yakakosha soluble uye insoluble fiber mukugadzirwa kwechipfuwo chekudya nekuda kwezvakanaka kuvirisa zvivakwa kusimudzira hutano hwemhuka, kana mabhenefiti ekuvirisa enteric akawanikwa pasina kukanganisa kugaya kudya, fecal quality kana palatability, unogona kuwana inoshanda. chipimo chemuchero fiber.Izvi zvinoda kuongorora chiyero cheinsoluble fiber kune soluble fiber muchigadzirwa chakapedzwa.Mukuwedzera pakupa fiber, michero nemiriwo inokonzera antioxidants, kusanganisira flavonoids, polyphenols, carotenoids, uye vitamini C uye E. Antioxidants inononoka kukuvadza oxidative kumasero kuburikidza nekutsvaira mahara radicals, ayo asina kugadzikana mamorekuru anobudiswa nemuviri.Mhando dze antioxidants uye mabasa avo anosiyana nemhando dzezvirimwa.Anthocyanins, inowanikwa mublueberries nemastrawberries, semuenzaniso, inogona kuyambuka ropa-brain barriers uye kupinda mu cortex uye hippocampus, inokanganisa kugona kwekuziva.Blueberries yakapfuma muanthocyanins, ine inoshanda antioxidant zvimiro zvinogona kutsigira hutano hwekuziva hwemhuka dzinovaraidza.Pamusoro pezvo, sainzi yekubudirira kwezvinomera-zvikafu mukudya kwemhuka ichiri kusimukira.
3. Kushanda kushandiswa kwemichero nemiriwo muzvokudya zvemhuka
① Sechinhu chepamusoro-chepamusoro mukudya kwemhuka
Sekureva kwaMintel chirevo "YeChikafu ChePeti: Kusanganisira Iyo Impact yeCCIDID-19, makumi manomwe neshanu muzana evanhu Vanotenda Kuti Zvakakodzera Kubhadhara Zvakawanda ZveKudya Kwechipfuwo."Haisi chete michero nemichero yemiriwo inotaridzika zvakanaka pamapepa echikafu chemhuka kana kurongedza, asi Izvo zvakare chiratidzo chesarudzo yemuridzi wemhuka yechikafu, zvichiratidza kuti chigadzirwa chinobatsira kuhutano hwechipfuwo uye kugara zvakanaka.Kazhinji, michero yakakura uye miriwo inopedzwa mukudya kwevanhu inoshandiswawo mukugadzira chikafu chemhuka, uye runyorwa urwu runosanganisira mbatatisi, mbatatisi, makarotsi, blueberries, uye cranberries, pakati pevamwe.Izvo zvakanyanya hupfumi kuwedzera hupfu, hupfu kana hwakakanyiwa michero yakaomeswa nemiriwo kukibble.Zvekudya zvemumagaba, zvefiriji, uye zvakaomeswa nechando, zvakaomeswa zvishoma, zvinyowani, kana zvega zvega zvega zvakaomeswa nechando zvinowanzodiwa.Mbatatisi uye mbatatisi zvakaratidzwa kuva zvakanyanya kugaya, zvichiita kuti zvive mhinduro yakanakisisa ye "sensitive digestion" maitiro, anokosheswa nevaridzi vembwa duku.Zvizhinji zvemhando dziri kuyedza kurega kushandisa mavhitamini ekugadzira uye zvicherwa uye kuwedzera mamwe macronutrients echisikigo nekuwedzera michero nemiriwo.Kune zvakare maitiro ekubvisa macarbohydrate-based fillers, ayo anopa macalorie asina chikafu.Mukuwedzera, poda yemichero inopa huwandu hwemabhenefiti ekugadzira chikafu chemhuka.Izvi zvinosanganisira kuwedzera flavour chete, asi hupfu hunobatsirawo nekunyorova, kudzora basa remvura, kuwedzera goho, kuderedza mafuta, kuvharidzira kukura kwemicrobial uye kupa antioxidants.Hupfu hwemichero nemuriwo zvinowanzogadzirwa nekuomesa madhiramu kana kuomesa nechando.Vanogona kusanganisira mutakuri wekubatsira kuchengetedza kukosha kwekudya kwezvinwiwa uye kunatsiridza nyore kushandisa uye kuchengetedza.
2. Kuvandudza kudya kwemhuka dzinovaraidza
Kutya kwevabereki vemhuka kuti kudyisa zvipfuwo zvavo zvinhu zvakafanana zuva nezuva kunokuvadza hutano hwemhuka dzavo chimwe chechikonzero nei misika yezvokudya zvinosanganiswa uye zvokudya zvakasanganiswa zviri kutanga kuwana traction.Chikamu chitsva chiri kuwedzera simba munzvimbo yechikafu chemhuka chikafu chinosanganisa uye musanganiswa, izvo zvinopa hunhu, hunhu uye zvakasiyana.Asi zvinonyanya kukosha, kukwanisa kugadzirisa hutano uye hutano.Sezvinongoita vanhu vazhinji vari kuona kuti kudya kwavo kunogona kukanganisa hutano hwavo hwese, kumutswa uku kunoshandawo kune shamwari dzavo dzine furry.Kudya kwakanaka kwezvipfuyo kunogona kubatsira kuchengetedza mhuka dzinovaraidza dzine hutano uye dzichifara uye kudzivirira mabhiri anodhura ezvechiremba.Zvikafu zvechikafu uye musanganiswa imotokari huru yekuunza zvinongedzo semichero nemiriwo, zvinopa hutano hwekugaya, hutano hwejasi, hutano hwakabatana, kuzorodza kushushikana, hutano hwekuziva, nezvimwe.Musanganiswa wakasiyana we purees, miriwo, uye zviyo zvine ziso rekuwedzera zvinovaka muviri, senge maberries, mapeya, oats, uye organic michero nemiriwo zvinosanganiswa zvine hupfumi muhukasha- antioxidants, mavhitaminzi, zvicherwa, fiber - uye inoyevedza mavara ekugadzira. kuwedzera hutano hwakasiyana hwekudya kwemhuka.
3. Wedzera ruvara rwechikafu chemhuka
Pane hukama hwakajeka pakati pezvinodiwa nevatengi zvekudya uye kusarudzwa kwevatengi kwechikafu chemhuka.Haasi mavara ose echisikigo akafanana.Kungofanana nechikafu chevanhu, vagadziri vechikafu chemhuka uye mabatiro vari kuwedzera kusarudza mavara kubva mumichero nemiriwo uye kuita zvirevo zvakadaro pakurongedza kwechigadzirwa.Mamiriro akajairika emavara matema uye orenji karoti, paprika (paprika), karoti, uye bheti dzvuku, uye mamwe mavara-anomera anosanganisira annatto uye turmeric.Asi mamwe mavara echisikigo anowanzo kuve ane hanya nekupisa, kugera uye kumanikidza.Naizvozvo, ivo vanofanirwa kuwedzerwa kune yekugadzira maitiro panguva yakakodzera kune yakanakisa mhedzisiro.Kuratidzwa kweokisijeni kunogonawo kukanganisa hue yemamwe mavara echisikigo, uye iyo yakawanda mhepo inowedzerwa kune yekugadzira maitiro, iyo yakareruka iyo yekupedzisira hue ichave.Kupfekedza kibble uye snacks nemafuta nemafuta zvinogona kukanganisa ruvara.Chikafu chezvipfuyo chakanyorova chinogadzirwa nekusanganisa mabikirwo ekubika pamwe chete uye kubika zvakananga mugaba, tireyi kana bhegi.Ruvara runogona kuwedzerwa chero nhanho usati wazadza.Nhanho huru yekupisa - distillation - inogara ichiitika mushure mekuwedzera ruvara, saka kupisa kwakagadzikana mavara anokurudzirwa.Asi kushandisa ruvara kunowedzera mutengo wefomati, uye sezvo inonyanya kuwedzerwa kukwezva vabereki vanopfuyiwa, ongororo yekuona manzwiro ndeyekudyara kwehungwaru.
Nguva yekutumira: Mar-24-2022