Umsunguli wemfundiso yamavithamini yayingeyona ingozi yonyango yabantwana, MD Nikolai Ivanovich Lunin. Wazama ukubonakalisa ukuba ekudleni ngaphandle kwamaprotheni, amafutha, i-carbohydrates, amaminerali kunye namanzi, ezinye izinto, iivithamini eziwusizo zomzimba womntu, eziyimfuneko kuzo zonke izinto eziphilayo kufuneka zifakwe. Kamva bafundiswa nguK. Funck baza bafumana igama lamavithamini. Umzimba wabantwana unobunzima bokungabikho kwezinto eziyimfuneko, kuba kufuneka ukuzalisa isitokisi kunye nokwakha iiseli ezintsha kunye nezicubu zazo. Unokuthintela ukuthintela njani ukutshatyalaliswa kwexesha lomzimba?
Yintoni eya kusikhusela?
Okokuqala, i-vitamin efanelekileyo kumzimba womntu i-vitamin C, i-ascorbic acid, into ekhethekileyo. Amanye amavithamini angakwenziwa ngokukodwa emathunjini, amanye-aqulethwe kwimveliso yexesha elide njengenyama, isibindi kunye neentso, amaqanda, ubisi, intlanzi, okusanhlamvu ... Kodwa umzimba womntu, nangona kufuneke kakhulu, awukwazi ukudala i-vitamin C. Iqulethwe kuphela kwimveliso yezityalo, ngoko ngexesha lokubanda, ubuninzi balo ekudleni buyancipha. Ukongeza, i-ascorbic acid ayizinzile kakhulu, iyahlukana nokupheka, ukusuka ekushiseni, ukukhanya, amanzi, i-oksijeni, ecaleni kwiphanya. Kwimeko apho, makhe sijonge kwimithombo yevithamini C novelwano.
Mhlawumbi, lo ngowona kuqala lweevithamini eziwusizo emzimbeni womntu, abantwana abafunda ngazo xa sifunda iincwadi malunga nokujikeleza kwehlabathi, malunga neMagellan noColumbus. Iindwendwe eziphela kwezo zihlandlo ezikude ziyabhubha kwi-scurvy, oko kukuthi, ngenxa yokungabi nalutho lwe-vitamin C. Kamva, abahlali baselwandle bahlangula i- sauerkraut , imirhumo ababeyithatha nabo ngohambo.
Abantwana asebekhulile bevela kwiJack London "i-God's Mistake" baya kufunda indlela idolophu esekuntla yegolide egcinwe ngayo kwesi sifo ... iizambatho .Kunokwenzeka ukuba ukunyaniseka kwimbali, kodwa khumbula le mveliso - i - POTATO .Iyona nto ininzi i-vitamin C. Kubuhlungu ukuba ekupheleni kwebusika kuphela isiqingatha salezi zifuyo, kodwa le mali kufuneka iyakuthandwa ngo-Matshi, xa i-vitamin engaphantsi kwama-7% ilahleka ngexesha lokubilisa kweebhatate, kodwa kwiiyure ezingama-3 zokugcina isobho sezambatyambo, ukulahlekelwa kweti ye-ascorbic kuya kufikelela kuma-40% dish evelele.
Iipatata kunye ne-sauerkraut zilondoloza inani elithile lamathamini eluncedo kumzimba womntu kulo lonke ubusika. Kodwa ... ncinane kakhulu, ngakumbi umzimba okhulayo. Kwaye ukuba sinokuqwalasela ukuba le mijelo isetyenziselwa ukutya kwabantwana emva kokupheka, ngoko akudingeki ukuba babe nethemba kuzo zonke.
Superfoods
Le yindlela yokubiza ukutya eziqukethe iivithamini ezininzi kwaye zingayigcina ixesha elide.
Rosehip
Kwiqabunga elibomvu eliziqhamo leziqhamo zalo, ininzi yamavithamini ancedo kumzimba womntu, kwaye kwindawo ekhethekileyo apho "isebenza khona" emzimbeni. Ngokwinkqubo, le vithamini ifumaneka kwindawo ekuxhamla ngayo kunye ne-hesperidin, eyenza ukwanda kwe-vitamin C kunye nokuphumelela I-pharmacy vitamin complex iqukethe i-ascorbic acid kunye ne-bioflavonoids, i-hesperidin kunye nexesha eliqhelekileyo (ngamanye amaxesha libizwa ngokuba "iisitriti zamanzi"). Ngamanye amaxesha i-vitamin C iveliswa kunye nokudibanisa ama-berry cherries. Kodwa kuthengiswa ngokubanzi kukho ukulungiselela "i-vitamin C" ecocekileyo, efumaneka kwi-dextrose yezolimo, nangona kunjalo, i-vitamin ecocekileyo ifanelwe ngakumbi, kwaye kule ndawo, iimveliso zendalo zinomsebenzi ongenakunqunyulwa.
I-Rosehip ngumthombo ocebileyo we-vitamin. Kukho ininzi inja evukile kunye ne-carotene-provitamin A. Yintoni okufanele ndiyipheke?
Ukuxhamla
Indlela yoku-1: Geza iinqununu, gxiba i-strainer, ubethe ngamanzi abilayo uze uchithe nge-pin, uthule kwi-teapot ye-porcelain, uthele amanzi athile abilayo (iglasi kwitafile e-1., I-spoonful fruit). Ukuthunga i-Kettle kwaye ushiye i-1-2 iiyure. Ukugqitywa kwe-infusion kuphelile nge-gauze, ukufudumala kwilizwe elifunayo kwaye ukhonze esikhundleni seti. Ukuxutywa kwe-dog rose kunokupheka kwisibhobho se-thermos.
Inketho yesibili: Isiqhamo esilungisiweyo kunye namavithamini enempilo yomzimba womntu, umzekelo, amaqanda avuke afakwa kwi-enamelware kwaye athululele amanzi abilayo. Vala isimbozo ngokuqinileyo uze udilize imizuzu eyi-10 kwindawo ephantsi yokubilisa. Susa ukushushu, uqhubeke kwiiyure ezingama-6-8, ubunzima.
I-Rosehip isobho kunye nelayisi kunye namajikijolo
Thatha:
I-1L yenja yavuka
100 g yeerries cherries okanye ama-strawberries
peel peel
Itafile 1. i-spoonful of starch
Itafile e-4. iipuni zeerayisi ebilisiwe
Itafile e-5. iipuni ze jam
Ukulungiselela
Ngomngcipheko obushushu, faka amajikijolo, uzisa emathunjini, uthele kwi-starch exutywe emanzini abandayo, ngokuvuselela kwakhona ukuzisa emathunjini, ufake i-jam, i-lemon ne-friji. Ngaphambi kokukhonza, faka itafile e-1. isipuni selayisi ebilisiwe.
Pepper yaseBulgaria
Iziqhamo zaso zicebile kwiivithamini eziwusizo zomzimba womntu kunye ne-beta-carotene. I-sweet pepper inomxholo we-vitamin C, njenge-hip rose, idlula i-currant emnyama eyaziwayo. 100 g yala majikijolo aqokelela i-200 mg ye-vitamin C, kunye ne-100 g ye-pepper ebomvu e-obomvu - engama-250 mg (!). Khumbula ukuba imfuneko yansuku zonke yomzimba womntwana kule vivamini ingama-60-100 mg. Njengoko ipolisi ikhula, ukuxinwa kwamavithamini kwiipods zayo kwanda. Umgqomo obomvu webhodi engaphelelanga ngokupheleleyo iqukethe iivithamini ezingaphezulu kunxalenye yayo eluhlaza. Iintlobo zevithamini zepilisi ezityebileyo, ukuvuthwa kufuphi nekwindla.
Ebusika, iipilisi ezinomnandi zikhulile kwiindawo zokugcina izityalo. Ngaphandle kwipilisi eluhlaza okwaneleyo kunene ngokwaneleyo i-vitamin C. Iimvithamini ezisetyenziswayo zomzimba womntu zihlala kwaye xa zikhutshwa. Ikhonkco lePepper - iqela kwiivithamini phakathi kwemifuno enomhlaza. Ngona mavithamini alondolozwe kangcono kwipropper enqabileyo. Yintoni yokupheka? Kuba abantwana, iJusi etshayiweyo iyona nto ibhetele.
Esi siqhamo sisimangalisa i-juicy, kwaye isiqingatha se-pod ngoncedo lwe-juicer yamandla kagesi sinokufumana i-50-60 ml yejusi elimnandi. Kubantwana abadala abakwaziyo ukuhlafuna ukutya, ama-saladi ahlukeneyo kunye neepaldi ezicocekileyo ezinomsoco kunye ne-salads ezivela kwipropper enye zinokubaluleka, kunye nokugqoka okulula.
I-Saladi ye-pepper e-sweet and inkukhu
Thatha:
I-100 g ebilisiwe intsasa yenkukhu
1 pepper ebomvu
2 cherry utamatisi
i-refueling emuncu
isicakes basil esomileyo
Ukulungiselela
Hlanganisa izithako ngokuthambisa ukugqoka. Ukwenza ukhilimu omuncu, gubungela i-clove yegalikhi, uhluthe ityuwa.
IBrussels ihluma
Lo ngumfazikazi oyinyaniso phakathi kwazo zonke iintlobo zeklabishi. Kwi-100 grams ye-Brussels ihluma, i-120 mg (!) I-vitamin C iqulethwe kwifom eqingqiweyo, igcina i-80% yamavithamini kwii-kitties zayo ezincinci, ngoko kuphela i-40 g yeqhwa laseBrussels ihluma ngokwaneleyo ukuwanelisa imfuno yosuku lwangasese lwe-vitamin 50%. I-Beta-carotene e-Brussels ihluma ngo-15 (!) Ixesha elide kunemibala emhlophe okanye imbala, kunye namaxesha amathathu ngaphezu kobomvu okanye kohlrabi. Ixabiso lezityalo zaseBrussels ngokutya komntwana lukhulu kakhulu kangangokuba nangona isamba esincinci esongezwe kwisobho semifuno, i-borsch, isobho leklabishi okanye i-pickle, iya kuzisa iintlawulo ezingenakuthenjwa.
Ukuvumba kwala iklabishi, ngakumbi emva kokunyanga, kuphawuleka kakhulu. Bobabini iphunga kunye neentleke zibangelwa inani elininzi lemichiza ebizwa ngokuba yi-indoles. Ziyigugu ekubeni zithintela inani le-carcinogens, zisebenza ngokubambisana ne-quercetins kunye nevithamini C no-E. Kodwa le nzwiso ayiyithandi ngabo bonke abantwana, ngoko bazama ngandlela-thile "ukuyilungisa", bayigubungele ngamacube kunye nezinye iziqholo. amaqabunga aseBrussels ahluma ezinkcini ezincinci zebhekoni etshayiweyo kunye nefry. I-klabishi yebhokisi isisityebi kunye ne-vithamini B, ngakumbi i-B2.
Iklabishi yaseBrussels nge-sauce
Thatha:
Iiflethi ze-2/3 zeklabishi efrijiweyo
Itafile e-3. ibhotela
Itafile e-2. iikomityi zomgubo
1 iglasi yekhilimu
ityuwa
Ukulungiselela
I-Kochanchiki brussels ihluma, ngaphandle kokuqhaqhazela, ukucwilisa ngokubilisa ngamanzi amanzi kunye nokupheka imizuzu engama-6-7. Lahla, kunye nomhluzi, gubungela umgubo, ubilise imizuzu emihlanu, wongeza ibhotela, ukhilimu, ityuwa kunye nokushisa. Beka iklabishi kule sauce, ukufudumale imizuzu engama-8 uze usebenze nge-sauce. Unokufefa i-dill edibeneyo, i-cumin.
Iklabishi yaseBrussels ifombile
Thatha:
2/3 izitya zeklabishi efriziwe
Itafile e-2. ibhotela
ityuwa
I sace:
100 g yemigodi yemigodi
50 g coriander
Itafile 1. isipuni sejisi lemon
2-3 ml yesisombululo saline
ukhilimu omuncu, oxutywe kunye nekhilimu eninzi (ukunambitha)
Ukulungiselela
Ubilisa i-cochanchiki iklabishi ebilisiwe. Emva koko ucheze ngebhotela kwaye uthele i-sauce. Imifuno ecocekileyo e-dill kunye ne-cilantro ibethwa nge-mix with cream and cream. Yongeza ijisi lemon kunye nesisombululo se-saline, xuba kakuhle, uzame ukungabi mnyama okanye, ngokuchaseneyo, utsha. I-vitamin sauce iluncedo ukuzalisa iifestile zonke zeesonka: ii-saladi, izitya zokuqala nezesibini.
Ixabiseke kangakanani i-vitamin C
Ukhusela umzimba, ngakumbi abantwana, ukusuka kwiintsholongwane ezininzi ze-virus kunye ne-bacteria, uqinisa amandla omzimba.
Ukukhuthaza ukuphilisa amanxeba, ukutshisa kunye neentsholongwane zokuphuma. Ukukhawuleza ukuphulukiswa kwezicubu kwixesha elidlulileyo.
Ithintela ukwakheka kwe-nitrosamines emzimbeni, izinto ezinobuthi ezinobungozi be-carcinogen. Kwinqanaba elithile linciphisa intlungu ye nitrates kunye ne-nitrites.
Amavithamini awusizo emzimbeni womntu anefuthe elifanelekileyo lokukhusela, kwaye unokunceda ekwenzeni unyango.
Uphucula ukutyunjwa kweesinyithi. Iyanciphisa umphumo kumzimba weentlobo ezahlukeneyo zezilwanyana. Iqinisa ukunamathela kwamaprotheni eselula, ngokwandisa ixesha lokuphila.