Kwakubanda kwaye kubanda. Ngeli xesha lonyaka, kunzima ukugcina ukutya okunokulinganisela, kuba yonke into efanayo i-vitamin ayaneleyo umzimba. Kodwa kukho iimveliso ezithile eziza kunceda ukuzalisa umzimba ngezinto ezincedo.
Ngoko ke kukutya okunjani okumele kudliwe ebusika ukuze uzive kakuhle? Namhlanje siza kuthetha ngeemveliso eziyimfuneko ngexesha lobusika. Siyabonga, umntu unokuziva egcwele amandla.
IVithamini D. Ebusika, umntu uvele nje engabikho ilanga. Kwaye kufuneka i-vitamin D ifumaneke ekudleni. Oku akuyona ingxaki, into ephambili ayikulibala ukuzalisa umzimba wakho. I-Vitamin D ifakwe kwi-oatmeal, caviar, ibhotela, ubisi, intlanzi, ikhodi yesibindi, ushizi. Ukuba usebenzisa iimveliso zemihla ngemihla, kuya kukhulisa isistim somzimba, kuphuculwe umbala wesikhumba kwaye kulungelelanise uxinzelelo lwegazi.
Iklabishi yokutya . Lo ngumkhiqizo wokuvumba, kunye ne-kefir newayini. Le klabishi inokubaluleke ngakumbi kunokuba isisigxina okanye isitya. Kwiklabishi zonke iivithamini eziwusizo zigcinwa. Iqukethe iivithamini B, C, K kunye nezinto ezilandelelanayo (potassium, sodium, iron, calcium, sulfur, copper, zinc, boron, silicon). Ngethuba lokuvuthwa kwalo, umkhiqizo uphuthuzwa nge-acid acids, ziyimfuneko kumsebenzi omhle wephepha lokutya.
Iipatata . Le yile mveliso engafanele idliwe ebusika. Ukuba iifatata ezincinci zinemithombo encedo, ke lo mzimba, ngaphandle kwesitashi, awuyi kufumana nantoni na emzimbeni. Ngako oko, nciphisa ukutya kwakho kwaye uphumelele amazambane ebusika. Kunokwenzeka ukutshintsha iifatata ngeemifuno enomdla. Iimpawu zokubhaka ehovini kwaye ujabulele kubo, ingakumbi xa kukho ithuba lokuthenga imifuno egciniweyo kwivenkile. Ukusilela kwimifuno ebusika apho.
Amajikijolo athile . Kodwa malunga namajikijolo izinto zihlukile. Ama-cherries, ama-currants, ama-strawberries anemithombo emihle kakhulu ye-vithamine kunye ne-microelements. Zigcina zonke iiluncedo nakwixa efrijini. Ngoko ke, unokukhuseleka ngokukhuselekileyo amajikijolo uze uwafake kwi-yogurt. Kunokwenzeka ukwenza iikhoyi ezinomsoco kwaye zisebenzayo, iiprotheyini zeefenethi kunye nezinye iziphuzo ezinomdla. Kunokwenzeka ukulungiselela i-syenemnogo compote. Emva koko i-fantasy ixelela.
Ubuncwane . Amalungiselelo asekhaya ngeendlela zemilinades, i-compotes, i-jams kunye ne-pickles zihlwempu kakhulu kwiivithamini. Ngoko ke, akufanele isetyenziswe. Ewe, ziyancasa kwaye zibonakala ziyimfuneko, kodwa ngokwenene ziyi-tolkunik. Ukhonza ezi ziitya ukuzalisa isisu. Ngoko ungathathi ityuwa, ungcola kangcono iinqatyi.
Izithelo nemifuno . UMbutho WezeMpilo Wehlabathi ucebisa ukutyiwa kwimihla ngemihla kwi-5 servings yeziqhamo nemifuno, isahlulo ngasinye se-100 gr. Ebusika, umntu akufanele akhuphe imifuno neziqhamo. Kucacile ukuba i-greenhouse iya kuvelisa kwimveliso yomhlaba ngokwemiqathango yemisebenzi encedo, kodwa oku akusiyo isizathu sokuba banqabe. Ukugqithiswa kokutya, kukuphucula impilo kunye nomsebenzi wezitho.
Imifuno . Akukho mahluko kwiyiphi ifomu yokusebenzisa imifino, ingaba yintsha kwaye iyomile. Ngohlobo olomileyo, onke amafutha abalulekileyo kunye nezinto ezilandeleleneyo ziya kugcinwa. Ngako oko, ungalibali ukufaka zonke izitya ezomileyo imifino uze uzalise umzimba ngevithamini.
ICranberry . Ngubani obengacinga, kodwa ebusika kuya kuba luncedo kakhulu ukusebenzisa i-cranberries. Kukho umthamo omkhulu wevithamini C kunye ne-vitamin PP engaqhelekanga. Emva koko ukhuthaza ukutsalwa kwe-acorbic acid. Ngoko ke, ebusika umthombo ongcono kakhulu wevithamini ngu-cranberry. Kunceda ukwandisa umkhuhlane womntu, kulo mbandela, akanayo ulinganayo. I-iron, boron, iodine, i-magnesium, i-cari, isilivere kunye ne-manganese ifakwe kwisakhiwo. I-Cranberry idume kwiipropati zayo zokulwa ne-antioxidant. Kwaye i-Morse esuka kwi-cranberries iyakwazi ukususa i-slag, i-toxins kunye nensimbi enzima evela emzimbeni womntu.
Iziqhamo ezingaphandle . Abantu abaninzi bayesaba ukuzama isiqhamo esingaqhelekanga, besaba ukulimaza isisu sabo. Kodwa ukunyaniseka, i-tokartofel nayo ingabonwa njengemifuno engaphandle. Emva koko, kwaziswa ngenkulungwane ye-17, kunye nepapaya kunye nomango. Ngoko kutheni ufanele ulinganise? Kufanelekile ukuthobela ingqalelo kwi-kiwi, ngumthombo ogqwesileyo we-ascorbic acid, apho kukho enkulu kunama-crranberries. Kodwa i-avocado yiyona nto ibaluleke kakhulu kwimveliso ye-acids. Ubhanana bunotye kwi potassium, ngoko ke luncedo kakhulu kwiinqanawa zentliziyo.
Kubalulekile ukuqonda ukuba ukutya kwasebusika kuyahluke nokutya kwasehlobo. I-Organizmuzhno namandla angakumbi ukubonelela umzimba ngokufudumele.
Inyama . Ebusika, sidinga ukutya okunomsoco. Yaye inyama iya kunika ixabiso lemfuneko yeprotheni kunye namafutha ezilwanyana. Kungcono ukubhaka okanye ukucima inyama. Sebenzisa inkukhu okanye inyama yenkomo. Izondlo ziyakuthintela ukutya inyama eyosiweyo. Emva kwakho konke, kuye kunobungozi ngaphezu kokulungileyo.
Tea . I-tea ehlaza eluhlaza iya kunceda ngokukhawuleza ukufudumala umzimba emva kweqhwa. Kodwa kungcono ukwenza itiye kunye ne-mint, inja yavuka kunye nobusi. I-spice ithonyelwa ukujikelezwa kwegazi kwaye iphucula imvakalelo. I-Green green iyinkunkuma ye-antioxidant. Ebushushu kakhulu busuku ungakwazi ukusela iwayini elininzi.
Imveliso yobisi . Umzimba udinga i-bifido-lactobacilli, echaphazelekayo ekutyeni. Unokuzifumana ngokutya ubisi obisiweyo obisiweyo, i-yogurt kunye ne-yogurt. Izondlo zilumkisa ukuba akufanele uzincike kwiiskese kunye needyuli, ziya kuthi zibekwe eceleni. Ubisi luya kunika i-calcium.
Izityalo ezomileyo . Amantongomane kunye neziqhamo ezomileyo ziya kunceda ukugcina i-vitamin balance. Lo ngumthombo owongezelelweyo wamandla. Kwaye iindaba ezilungileyo kakhulu kukuba ezi mveliso azichaphazeli ezinqeni. I-Kushaitekeshyu, i-almonds, i-hazelnuts, i-walnuts, i-apricots ezomileyo kunye neerinki. Ziqukethe iodode eninzi, i-magnesium, i-zinc kunye ne-vithamini E.
Kashi . Zininzi iivithamini apho. Umzekelo, kwi-buckwheat kukho ininzi yesinyithi kunye nezinye izinto ezilandelelanayo. Ukuba uyidla i-oatmeal yokutya kwasekuseni, uya kuziva ugcwele kude kube semini kwaye akuyi kuba nesilingo sokutya ikhekhe. Ilayisi isusa i-toxins kunye ne-toxins.
Ukutya kwasebusika akuxhomekanga njengoko kubonakala ngathi. Ngoko ke, kubalulekile ukubonisa ingcamango encinane kunye nokwandisa i-horizons. Bon appetit!