Amabara meza, imiterere idasanzwe hamwe ninyamanswa ziramba zemerera gukoresha imboga yo gusarura nkibintu byo hagati kugirango bishushanyijeho ibaraza. Ariko nanone ikintu cyiza ushobora gukora nabo nukwongerera indyo. Tekereza ku gihuru cya Fried, beteran itukura na tungurusumu na salade muri keled - ibyo amasahani biraryoshe kandi bihuye n'imirire iboneye. Abahanga mu mazi bashima imboga zikurikira ku gaciro kabo, guhuza ibyo bitekerezo n'iryoshye:
Guteka
Nubwo rimwe na rimwe bitwa pompe, kuko babitswe neza mu bihe bikonje, Zucchini yateraniye mu gihe cyizuba. Abagize umwenda w'igihuru cy'umuswa na beta-carmetin, bifasha umubiri wawe kubyara vitamine A kandi biteza imbere ubuzima bwuruhu rwawe, amaso yawe n'umubiri. Hasi-calorie Zucchini kandi afite indangagaciro nkeya. Dukurikije ishami ry'ubuhinzi muri Amerika, igice cya Zucchini kirimo karori 39 gusa. Ibicuruzwa bifite indangagaciro ntoya ikubiyemo "karubone nziza", idahuye nisukari yamaraso. Ibirimo byinshi muri Zucchka nabyo bituma bituma ahitamo kwinshi mumirire. Kata Zucchini kuri kanseri cyangwa cubes, kuminjagira amavuta, ibihe hamwe nicyatsi no guteka kugirango ibiryo bihumura, cyangwa ibiryo. Nyuma yo guteka muri Zucchini, urashobora gukora ibirayi bikaraba hanyuma ubihindure isupu, umutsima cyangwa igikombe kugirango wishimire bidasanzwe.
Zucchini irashobora gukoreshwa aho kuba ibirayi - ifite karori nkeya
Ifoto: Ibisobanuro.com.
Shitingi
Imizi ni isoko nziza ya fibre yimirire namabuye yimirire, harimo na potasiyumu na zinc. Imizi itetse byoroshye, bigatuma ayo masasu abiryoshye atakongeje isukari. Urashobora gukaranga shitingi, kora umutekano muriyo cyangwa uzane ikindi kintu. Urashobora no kurya mbisi kuri salade wongeyeho uburyohe bwinyongera no kuganwa.
Ibijumba
Mu mboga z'umuzi, ibirayi biryoshye bigaragara nk'umuzi w'intungamubiri. Harimo kandi Beta Carotene - Antioxydant ko umubiri uhinduka vitamine a kugirango ukomeze ubuzima bwijisho nuruhu. Ibijumba ni isoko nziza ya vitamine C na vitamine B6, bishobora kuba ingirakamaro kubuzima bwubwonko. Akize muri potasiyumu, amabuye y'agaciro y'ingenzi ku mitsi n'imitsi yawe, ndetse no ku mirimo y'umutima wawe. Urashobora kunywa itabi, guteka ibijumba cyangwa ngo uyishyure hanyuma ukongereho kumasahani kuva isupu.
Batat irashobora gutegurwa muburyo butandukanye
Ifoto: Ibisobanuro.com.
Cauliflower
Imico brassica ikubiyemo imboga hamwe namababi y'ibishashara, nka cabage, Bruxelles Cabbage, Broccoli na kauliflower. Ibimera by Brassica bifite inyungu nyinshi zubuzima, harimo na antioxident na anti-kanseri. Imyumbati ikunzwe cyane cyane kubantu batihanganira gluten cyangwa bahitamo kubyirinda. Amaduka ya pizza, umuceri ufite cauliflower na cauliflower puree yakoreshejwe mu koroshya ibisubizo by'ibirayi - ibi ni bimwe mu bintu bitandukanye n'ibirimo bike. Popcorn iva kuri cauliflower na tabule nayo nuburyo bwo guhanga ubundi buryo. Mubyongeyeho, urashobora no kongeramo amabati muri finari.