Unokutya ngokukhuselekileyo izithelo ezomileyo, nokuba unesidlo okanye ngosuku lokuzila: ziqukethe i-carbohydrates ewusizo - i-glucose kunye ne-fructose, enefuthe elincinci kakhulu ekunyuseni kwentshukela yegazi ngaphezu kwe-sucrose, kwaye ngoko, iphazamise ukufumana ubunzima. Ukongezelela, izityalo ezomileyo azizinalo i-fat, ngokuphambene neesekese, kunye nomxholo wekhalori uhluka ukusuka kwi-200 ukuya kwi-300 kcal nge-100 g.
Ukuba unesidlo, linda ukufikelela kwisikhwama se-chips okanye i-candy - bhetele udle ezimbini okanye ezintathu ze-apricots ezomileyo okanye i-apricots: zizonandi kwaye ziyancasa, kwaye ziyakwazi ukunika amandla. Njengeendlela zokulwa nokuxhomekeke kwixhomekeke kwizondlo zondlo zincoma ukuba zithwale izithelo ezomileyo kunye nazo kunye ne-snack kuzo ukuba ngokukhawuleza nifuna i-tsholeta okanye iipesele.
Ukongeza, izityalo ezomileyo ziqulethe iipectin ezininzi (i-polysaccharides yemvelo), ebangela ukuba kuphuculwe i-digestion. Iipectins zizinzisa imetabolism kwaye zinako ukufumana izinto ezinobungozi (umzekelo, izixhobo zomsakazo, ioni zetyhefu kunye ne-pesticides) kwaye zisuse emzimbeni, ngaloo ndlela ziphucula i-microflora kunye ne-peristalsis yamathumbu. I-Pectins iqulethe i-cholesterol engaphezulu, egalela ekuthintekeni kwezifo zentliziyo (isib. I-atherosclerosis). Izondlo zicebisa imihla ngemihla ukuba zibandakanye ekudleni kwazo okungenani ama-25-35 amagremu e-fiber, kwaye unyaka bacebise ukutya okungenani ezimbini iikhilogram zezithelo ezomileyo.
Ukucinywa
Ukutshala kakuhle kuthintela i-peristalsis yamathumbu ngenxa yokhuseleko lomxholo wefiberthi kunye ne-acid acid. Ukuba unenkinga ngesigxina, ngaphambi kokuba uthathe i-laxatives, zama isiluleko sendalo. Thatha i-100 g yamakhiwane kunye ne-100 g yeziqhumane, uthele amanzi aphelayo, emva kwemizuzu eyi-10. Ukucoca amanzi, engeza i-100 g yobusi, i-aloe leaf kunye nokusika yonke into kwi-blender. Uya kuba nobunzima obufana neziqhamo zesityalo. Ingadluliselwa kwigumbi leglasi kwaye igcinwe kwifriji. Esikhundleni se-laxative, le jam ingadlalwa ngepunipoon 1 ihlanjululwe kwisiqingatha indebe yamanzi afudumele abilisiwe, amaxesha amathathu ngosuku, kunye neprophylaxis - 1 ixesha ngosuku, ngaphambi kokulala.
IRainins
Iifutha ziqukethe inani elikhulu le-magnesium, i-manganese ne-boron, ephazamisa ukuphuhliswa kwe-osteoporosis, isifo apho amathambo anqunywe khona, abe yinyameko kunye ne-brittle. Ngokutsho koogqirha, eRussia owesibini umfazi unesifo esi sifo. Njengomlinganiselo wokukhusela, iingcali zicebisa ukusetyenziswa kwansuku zonke ngama-50-60 amagremu ezomileyo.
Iibhiliksi ezomileyo
Iibhilikri ezomileyo zibaluleke kakhulu ngentsimbi, i-calcium, i-phosphorus, i-magnesium, i-carotene, kunye ne-potassium. Ama-apricot anomileyo ayaziwa njengendlela yokuthintela ingozi yokhuseleko lwegazi, kucetyiswa kwizigulane ezinezifo ezingapheliyo ezintsholweni zeentso (umzekelo, i-pyelonephritis), ezihamba kunye nokugcinwa kwamanzi emzimbeni, i-edema kunye nokwanda kwe-potassium emzimbeni.
Umbala we-Orange we-apricots omisiwe unamathele kwi-carotene (i-provitamin A) - i-pigment yellow-orange pigment. I-Carotene iqokelela kwisibindi, apho iguqulelwa kwifomu esebenzayo ye-vitamin A (retinol), eyinto yokulwa ne-antioxidant yemvelo, iphucula isikhumba, amehlo, iyanciphisa inkqubo yokuguga, ikhusela i-avitaminosis. Nangona kunjalo, xa uthengwa, qaphela ukuba uthathe i-apricots omisiwe i-orange: ngokuqhelekileyo ukugcina ukunikezwa kweberry, iqhutyelwa ngamakhemikhali kwaye igcobe ngeoli yemifuno. Khetha i-apricots eyomileyo yombala obomvu ngesithunzi somthunzi. Musa ukuthatha ithambile i-berry, ukhethe ukukhetha izithelo ezinzima.
Amakhiwane
Umzobo ubizwa ngokuba ngumkhiwane okanye iwayini. Izithelo zomthi zinexabiso eliphezulu lezondlo, zizityebi kwizilwanyana zamaminerali ezincedo (ngakumbi i-potassium), i-acid acids, iivithamini A, B1, B2, kunye neC. Kwimichiza yabantu, izinto ezincedo zamakhiwane ezibandayo zisetyenziswa kakhulu. Iintyatyambo zamakhiwane zinokuchasana nokuvuvukala, i-expectorant kunye nefuthe. Ukunqunyulwa kwamakhiwane emanzini okanye ubisi kusetyenziswa ukukhwehlela oomileyo, i-bronchitis, ukuvakala kwezwi, umqala. Ukupheka umhluzi, nqobisa amakhiwane ama-2-3, uthele iiglasi zamanzi, kwaye ngokukhethekileyo ubisi uze upheke imizuzu eyi-10-15 phezu kobushushu obuphantsi. Ungongeza i-teaspoon yebhotela. Umhluzi kufuneka udliwe ngokufudumele ngaphambi kokulala.
Imihla
Ngokutsho kwemihla yabo yesondlo kwimihla yokutya, kuba iqulethe i-70% ye-carbohydrates, enika amandla, inceda ukufumana phantsi kwemithwalo ephakamileyo, ukwandisa ukusebenza kakuhle, ukuphucula uxinzelelo, ukuchaphazela kakuhle umsebenzi wengqondo. Iziqhamo zemihla yesundu ziquka insimbi eninzi, i-magnesium, i-phosphorus, kunye ne-potassium, enceda ukuphucula imemori kunye nemisebenzi yengqondo. Ukuba uya kuthatha iimviwo okanye omnye umsebenzi ogqobileyo wengqondo, iingcali zincoma ukutya iintsuku ezintlanu okanye ezintandathu ngosuku. 10 imihla ngemihla yanele ukubonelela imfuneko yansuku zonke yomzimba kwi-gland, eyinceda ukucebisa igazi nge-oxygen kwaye isebenze ukuphefumula kwamaselula. Imihla ibaluleke kakhulu kubafazi abakhulelweyo kwaye balungiselela ukuba ngumama.
Nsuku zonke, unako "ukondla" umzimba wakho ngezithelo ezomileyo ngeendlela ezahlukeneyo. Iziqhamo ezomileyo azigcini nje ngokumnandi ngokwabo, zingasetyenziselwa ukwenza ama-compotes amnandi, ukongeza kwizityalo, i-muesli, i-flakes kunye ne-cottage cheese, sebenzisa ukulungiselela i-salads ehlukeneyo, i-casseroles, i-sauces, ukwenza iipayipi, i-rolls kunye nezinye iibhaki. Ngexesha elifanayo, izitya kunye neziqhamo ezomileyo aziyanelisekanga kunokuba, ngokomzekelo, ukusuka kwintlobo yezolimo okanye i-pasta, kodwa luncedo ngakumbi. Iziqhamo ezomileyo, zinjalo, ziphezulu kakhulu kwiikhalori, kodwa azikho iikhalori ezingenanto eziqulethelethi kunye namacandi, ngoko ke xa ukhetha phakathi kwe-confectionery kunye nezithelo ezomileyo, khetha okokugqibela.