Ziziphi iivithamini eziyimfuneko kumfazi okhulelwe?

Ikhumba elungileyo, amehlo aqabileyo kunye nokunyaniseka akuthethi nje ngobuhle, kodwa nangempilo - eyakho kunye nentombazana engaphakathi. Ungaphuthelwa i-extravaganza yasehlobo yeemifuno zonyaka kunye neziqhamo, ukufefa ngevithamini. Bakukunika ukukhanya kwangaphakathi kunye nokwandisa iminyango iinyanga ezizayo. Masifunde ukuba yiyiphi imivithamini efunekayo kumfazi okhulelweyo.

Vitamin C

Isenzo se-ascorbic acid sinokuthelekiswa nomjovo wobutsha. Iyanciphisa inani lemali ehlawulelwayo yamahhala eyenziwa emzimbeni phantsi kwefuthe lokukhanya kwelanga nokungcola komoya, kwaye ngumsindisi wokwenene wamama kunye nosana e-megalopolis. Ungayifumana njani? Ubilise i-broccoli encinane, yenza isaladi yeklabishi, i-pepper e-sweet, utamatisi kunye ne-parsley, kunye ne-dessert, i-cherry okanye i-currant emnyama.

I-Vitamin H (i-biotin)

Uxanduva lokukhenkxa kohsi. Ukungaphumeleli kwayo kunokuchaphazela ukuphuhliswa kwe-anemia, i-seborrheic dermatitis, ukwandisa ukulahleka kweenwele, ukuboneka ukhathele, ukuvuvukala kunye ne-pallor yolusu. Ungayifumana njani? I-Biotin ininzi kwiklabishi emhlophe kunye nekholifulawa, iimbotyi kunye neepasta ezihlaza. Ukusuka kumajikijolo kunye neziqhamo zi-apula ezilungileyo, i-strawberries kunye ne-melon.

Vitamin E

Kubalulekile ukuhlaziya izicubu kunye nokuzikhusela kwimiphumo emibi yendalo. Ukuthatha inxaxheba kwi-synthesis ye-collagen kunye ne-elastin, kuthintela ukubonakala kwemibimbi. Kwaye ukuphucula ukujikeleza kwegazi, kunika umama onobuhlungu kumama kwaye kuphucula igazi legazi. Ungayifumana njani? Uncike kwiimifuno eziluhlaza kwaye ungadlulanga i-nettle nge-dandelion - ephekwe kuzo izitya ezicebileyo kwi-vitamin E. Yidla ii-apula kunye nembewu kwaye wenze itiye kumaqabunga e-raspberry kunye namaqabunga evukile.

Imiqulu yee-lettuce

• I-saladi enkulu e-5-6 ishiya i-F 150 amagremu weeshizi ezenziwe ngamanzi

• 100 g yamagqabi

• 5 g yeminqumo

• 1 tbsp. l. ioyile yemifuno

Ama-Champignon anqunywe ngamacube kunye nefry ade abe negolide kwioli yezolimo. ImiNquma igalelwe emacongeni. Hlanganisa ishizi, ii-mushroom eziqhotyoshelwe kunye neminqumo. Ngalunye uluhlu lwamaqabunga, faka ezinye zezinto zokugaya. Zijikelele kumqolo kwaye zikhuselekile nge-toothpick.

Vitamin D

Unceda ukubuyisela isikhumba somama kwaye uhlule iiseli zentsana, okuvumela ukuba ugweme ubunzima bokuzalwa. Ukuphucula ubuciko kunye nokunyaniseka kwezicubu, kunokunceda ukulwa nokukhwabanisa, kunciphise inkqubo yokuguga. Ungayifumana njani? Ukupheka izitya ezikhanyayo - ezivela kwiidroth ebomvu, utamatisi obomvu, anyanisi eluhlaza kunye nophepele omnandi wemibala yonke. Futhi usebenzise izityalo zamanzi ngokukhawuleza - ukusuka kwi-parsley kunye ne-mint ukuya kwi-sorrel ne-sage.

Gazpacho

• 10 iitamatisi ezinkulu

• 3 ukhukhamba

• 2 iipilisi ezinomnandi

• ii-clove ezinkulu zegalikhi

• Iingcezu ezine zezonka ezimhlophe

• 1 i-anyanisi enkulu 9 100 ml ioli yeoli 2 tbsp. l. i viniga

• 1 tbsp. l. inqwaba yetyuwa yeparsley

• amanzi abandayo, ijusi yetamatato

Ityuwa kunye ne-garlic rastolkite emdakeni, yongeza isonka esiqhekekileyo kunye neoli yeoli. Hlanganisa ukuhambelana okufanayo. Makhele i-1-1.5 iiyure. Gweba i-anyanisi kwaye uthele iviniga. Utamatisi uyayikhupha, ususe i-peel uze ususe imbewu. Thele i-pepper e-sweet to oven preheated to 200 ° C malunga nemizuzu engama-7-8. Susa kwaye emva kwemizuzu emi-5 ususe i-peel uze ususe imbewu. Yenza ikhukhamba ekhumbeni. Sika iiparsley ezinkulu ezinkulu. Beka zonke izithako kwi-blender (anyanisi kunye neviniga) kwaye usike. Lungisa isobho kwiqrijini amahora angama-5-6.

I-Vitamin K (phylloquinone)

Unceda ukunciphisa ukuvuvukala nokuvuvukala kwesikhumba, nto ibaluleke ngakumbi kwixesha elifudumeleyo. Ungayifumana njani? Ukukhangela iimveliso ezilungileyo, uye kumbala oluhlaza. Izityebi ezininzi kwiivithamini K zityalo ezihlaza, iitamatisi ezihlaza, izityalo zaseBrussels, i-nettle.

Apple soufflé

• 2 ii-apula eziluhlaza

• 150 g we-cottage cheese

• 2 tbsp. l. ukhilimu omuncu

• Iqanda leqanda leqanda elinye

• 2 tbsp. l. ushukela 3 g bhotela

• 3 tbsp. l. ushukela ophucukileyo

Iipelisi ze-peel ezivela kwesikhumba kunye nembewu kwaye uthathe ii cubes. Hlanganisa kunye noshukela uze ubeke umlilo. Ukugxininisa rhoqo, ukuzisa kwimilenze kwaye ususe kwi-plate. I-whisk ye-Cottage ushizi ukhilimu omuncu kwaye ufake efomini yokugcoba. Phezulu ngamaapulo. Nciphisa i-soufflé ngeshukela elenziwe ngophuli kwaye ubeke kwi-oven, uphelelwe kwi-160 ° C malunga nemizuzu engama-30. Ukulungela isidlo, ukuba uthanda, ukuhobisa nge-cream cream. Phuza amanzi aqhelekileyo, ngaphandle kwegesi. Uhlambulula umzimba weexin, ukuphucula imetabolism. Oku kunceda ukunika isikhumba umbala ophilileyo kunye nokunyanzeleka okuyimfuneko. Iidemon zicebisa ukusela ukuya kwiiiglasi eziyi-8 zamanzi ahlambulukileyo ngosuku, ngokukodwa kwindawo eshushu. Kodwa khumbula ukuba kwi-trimester yesithathu, ukwenzela ukuba ugweme i-edema, kufuneka unciphise inani lokusela utywala 1.2-1.5 ilitha.

Ulibale malunga ne-mayonnaise refuellings

Iifama zehlobo zinika i-oyile yemifuno ngokukhululekileyo-ininzi ye-vitamin E, i-olive kunye ne-linseed zizityebi kwi-acids ebonakalayo ezinomsoco. Inendima yamafutha amahle kunzima ukugqithisa. Akuncedi nje ukuhambelana kwamavithamini A, iD kunye no-E ukusuka kokutya kwezityalo, kodwa nazo ziyimfuneko yokunyamezela kunye nokunyaniseka kwesikhumba, kudla iziqhamo ezingaphezulu. Njengabathengisi be-antioxidants, baya kunika isikhumba ukuba siphumelele kwaye sibe ntsha. Ncedisa imifuno kungekhona njengento yokuhlobisa, kodwa njengesitya esikhulu. Zinezinto ezininzi ezinokusetyenziswa, i-carbohydrate eninzi kunye nefiber. Ezi zinto zibaluleke kakhulu ekusebenzeni ngokuqhelekileyo kwazo zonke iinkqubo zomzimba kunye nokuhlanjululwa kwayo. Khumbula ukuba i-carbohydrates ekudleni kwakho kufuneka ibe ngamaxesha amane kuneeprotheni kunye namafutha. I-Fiber ilwa nobuqhophololo kunye nebala elingahlambulukanga, eliqhelekileyo umsebenzi womathumbu. Khusela ulusu elangeni, kwaye ngoko-ke ukusuka ekuveleni kwee-pigment kunye ne-photoaging kunye nemveliso kunye ne-beta-carotene (i-red-yellow-scale scale) kunye ne-selenium (imbewu yelanga).

Nika:

Ukutya okunamafutha amaninzi ezilwanyana - kukuphazamisa ukugcinwa kwemigqomo egciniweyo; ukutya okutshisa kakhulu - kunokubangela ubomvu; amaqebelengwane, i-pastries kunye ne-sweet rolls - zikhokelela kwisihlunu sesikhumba; kubuninzi bumnandi bumnandi; itiye eqinile kunye nekofi: i-caffeine equlethwe kuyo iholele ekudambisweni komzimba, kubangele ukugqithisa, ukuvuvukala nokuvuvukala. Iifama zilungele ukusela imfuyo.