Iipatata
Kukho i-vitamin C eninzi njengama-apula! Ukwandisa ukugcinwa kwezinto ezincedo, lungiselela iizambane ngendlela efanayo. Ukuba uguqa, cwangcisa usuku lwamazambane - udla iitapile eziphekiweyo kuphela, ulungise ngexabiso elincinane leetyuwa.
Imifuno kunye neziqhamo
Vumela kwimenyu yakho yemihla ngemihla kuya kubakho ama-5-6 kwiimifuno kunye neziqhamo - oku kuya kubandakanya isidingo somzimba wakho kwiivithamini, iimaminerali kunye nezinto zokubala. Musa ukupheka imifuno ixesha elide, upheke ama-saladi amaninzi, sebenzisa isitya, utshise imifuno enesityalo kunye nezithelo.
Protein yezilwanyana
Inyama iqukethe iiprotheyini ezininzi, iibithamini ezibalulekileyo kunye nentsimbi. Oomama abanomdla okwaneleyo ukuba badle ama-2-3 servings of meat ngeveki, kunye neentlobo zenyama (inkukhu, inyama yenkomo, ingulube) ingcono enye. Inani lamaqanda alikho ngaphezu kwe-3 ngeveki. Ukongezelela, imihla ngemihla usadinga iimpahla ezintathu zobisi okanye iimveliso zobisi (i-yoghurt, i-cottage cheese, ushizi). Zizityebi kwi-calcium kunye neprotheni, yinto leyo umntwana wakho adinga ngayo ukwakha i-skeleton.
Protein
Imifuno - i-soy, i-lentils (ngokukodwa imvu ebomvu), ii-peas, kunye nazo zonke iintlobo zamantongomncedi ziyakunceda umzimba ube yintlupheko yeprotheni. Ungakulibali kwakhona ngembewu yesesame, i-sunflower kunye neengqimba - zinokufudumala epanini (ngaphandle kweoli) kwaye yongezwa kwiladidi.
ILwandle lwentlanzi
Ekubeni i-thyroid ingubo yomntwana wakho iqala ukusebenza ukususela ngeveki le-12 emva kokukhulelwa, kuyimfuneko ukuba unayo i-iodine eyanele kwimenyu yakho. Ubuncinane amaxesha ama-2 ngeveki, udle i-herring, i-mackerel, i-cod, i-haddock.
Ieskese ngaphandle kokulimala
Ubusi. Iqukethe ezininzi iivithamini kunye ne-microelements, ezizityebi kwi-enzyme kunye nezinto eziphilayo. Kakade ke, le mveliso iphezulu kwiekorikhi, nangona kunjalo, ngokweengcali zaseAyurveda. kunceda ukuphula amanqatha, ukukhusela ukufakwa kwayo kwiindawo ezinengxaki. Seabuckthorn. Iqukethe ubuninzi be-vitamin C kwaye ikulungele ukuphucula i-muesli kunye ne-cottage cheese.
Ukulungisa amafutha
Ioli e-Olive iqulethe isilinganiso esiphezulu se-acids ene-saturated and unsaturated-acids-in salad yayo!
Ziziphi iziselo ezingcono?
Amanzi amaminerali, izityalo zemifuno nezityalo - usele kwimpilo yakho! Isixa esipheleleyo sokunxiliswa kwamanzi kufuneka sibe nama-1.5 ilitha ngosuku. E-Ayurveda, ubisi olusanda kubiliswa lubonwa njengento ephazamisayo. Kwaye ukuba ubanda, ubisi luya kukunceda. Yizise ekubiliseni, faka i-nutmeg encinane, i-vanilla. Esi siselo sichaza isisombululo. Ukuxhasa ubuhle bakho kuya kunceda imithi yamandulo yaseNdiya - kumachiza omntu kweli lizwe kukholelwa ukuba amanzi abilayo aphilisa izixhobo, unceda ukususa kwi-slag yomzimba kunye nezinto ezinobungozi. Oku kuphucula igazi kwiinkonzo. Ngoko, qhubeka: ucoceze amanzi ubilise imizuzu eyi-10 ngokushisa okuphakathi, uze uthele kwi-thermo uze uphuze emqaleni emfutshane umzuzu ngamnye kwixesha. Oku kunenjongo ngokukhethekileyo kumama ozayo, ngenxa yokuba le nkqubo iphucula umthamo, kwaye kuthiwa i-maculae yabesifazane abakhulelweyo bayanyamalala, isikhumba siphula. Ekugqibeleni, ndifuna ukuthetha ukuba i-Ayurveda ixhasayo kakhulu imfesane yokutya yabamama abalindelekileyo - kukho uluvo lokuba le ntsana ibonisa ukuba yiziphi izinto ezingenayo. Kodwa usasazi umlinganiselo kwaye ungaxhomeki kumnandi - vumela isikhwama samantongomane (i-almonds, i-hazelnuts), izithelo ezomileyo ziza kufakwa endaweni yeefake kunye necolethi. Ungazifaki isidlo sazo zokutya, mhlawumbi, zincedo, kodwa awuthandi. Jabulela yonke isidlo, musa ukukhawuleza, cinga ukuba nayiphi isidlo akusiniki nje kuphela, kodwa amandla omphefumlo nomzimba.