Isalathisi. Le ngcambu iyimfuneko yokugcina umzimba oqhelekileyo, kwaye i-vitamin C. isityebi C. inceda ulusu luhlale lukhulu kwaye ludle kangcono, kwaye ubusika luya kulungeleka. Ngaphezulu umsila, umbala wakhe. Izondlo zichaza ukuba imibala eqaqambileyo kwi-plate, ukunceda ukulwa nokudakumba kunye neemeko ezimbi, uncedo lokuphepha ukwandisa ukutya. Kuphi na isidlo semifuno ngaphandle kwesinambatho, songeza into emnandi enomtsalane. I-Radish ibaluleke kakhulu kwiladidi ngetyuwa kwaye igqoke ukhilimu omuncu.
Iifama ezihlaza. Siyithatha njengesongezo kwisaladi okanye njenge-snack, kwaye abantu baseMerika basebenzisa iifesi njenge-dish side. Kwaye kunjalo, iqukethe ezininzi iivithamini C, E, K, ezokugqibela zamavithamini, ziyadingeka kwimpilo yethambo kunye ne-hematopoiesis evamile. Iifesi zizityebi kwi-potassium, i-phosphorus, isinyithi, isusa umthamo ogqithiseleyo ovela emzimbeni, kwaye ngenxa yokuba ziqukethe i-fiber, ngokukhawuleza zikhokelela ekuziphatheni.
IiCorgettes. Kwimiqondo ye-zucchini enesisindo esingama-200 amagremu uqukethe umthamo wemihla ngemihla yevithamini C, K, ezininzi zefiber. Iyakususa imveliso yeemveliso ezivela emzimbeni wethu kunye neetyhefu. I-Zucchini ichaphazela kakuhle imeko yesikhumba kwaye idiuretic efanelekileyo. Lo ngumkhiqizo ococekileyo wesidlo, uqulethe i-kilocalories ezingama-20 kwi-100 gram, ngelixa ukupheka kunokwenzeka ukongeza kuyo imifuno, ukhilimu omuncu, i-batter, i-oyile yemifuno. Zama ukucoca i-zucchini kwioli, siya kufumana ukudibanisa okumnandi kwiprotheni kunye nokuhlanganiswa okumnandi kwamavithamini.
Iklabishi emhlophe. Ayinayo i-vitamin C eninzi, eninzi kwi-broccoli efanayo, kodwa i-fiber eninzi. Ngako oko, iklabishi ibizwa ngokuba ngumkhiqizo onomxholo we-caloric, ukwenzela ukuba usebenze, umzimba uchitha amandla amaninzi kunokuba uyayifumana xa ugqityiweyo. Kodwa ixabiso lekhalishi lingabonakali. I-juiciness yeklabishi kunye nekhenkco eqaqambileyo vumela ukusebenzisa i-cutlets, i-casseroles, i-saltwort, i-stew, i-soups, i-salads kunye ngakumbi ne-ukhilimu omuncu. Iklabishi entsha, idinga ukuhlutha okuncinci, kunye nefowuni ephothiweyo okanye i-steamed ilungele ukuyisebenzisa kunye namagqabi onke.
Rhubarb. Kwiithebhile zethu zihamba ngokukhawuleza, ziyakunyamezela iimozulu ezinzima zamahora aseRussia. I-Rhubarb isetyenziselwa ukutya, nangona isakhiwo esithambileyo, iziqhamo zesityalo asinamandla kunazo zonke iklabishi "imvini" kwaye zinomdla omnandi, omuncu. Idibaniso kukuba ine-calcium eninzi yamathambo, izipikili kunye namazinyo aphilileyo, kunye ne-vitamin C, esiyidingayo ebusika. Kukulungele ukusebenzisa i-rhubarb kunye nobusi okanye ushukela, unako ukongeza i-nut, ukhilimu omuncu ukuze uphawule i-asidi. Iziqu ezibomvu zinokutsalwa kwaye yilokho uthanda.
Artichoke. Unyaka wonke u-artichokes wamagqabi anokufumaneka, kwaye unyuka entwasahlobo, unokuwathenga ekupheleni kwekwindla kunye nobusika busika. Isityalo sinembonakalo ephawulekayo, kubonakala ngathi i-cone enkulu. Ngokubonakala kwayo, kunokusongela abapheki be-novice, kodwa akukho nto iyingozi kuyo. I-artichoke yonke ilula ukuyilula, amapheshana angadliwa ngaphandle kwezithako. I-artichokes ingongezwa kwi-casseroles, isobho, kwi-fry kwiintaka, ukuya kwi-rice-rice stew. Ngaloo ndlela, ukutya kungaphunyezwa nge-aclic acid kunye ne-vitamin C.
ICranberry. Le berry ebomvu engapheliyo iyafumaneka xa kuthengwa naliphi ixesha lonyaka, inokuthengwa kwifomu elitsha, eqhotyoshelweyo kunye nekhompyutheni, kwaye nayiphi na indlela inokulungiswa. Yongezwa kumasaladi kwiklabishi emhlophe okanye olwandle olwandle, yenza ama-pastries, izitya zenyama, i-casseroles, yenza i-compotes kunye ne-sauces. Kodwa okukhethwa kukho kukuba, kukho into ebomvu, kuba igcina zonke izinto ezincedo ezikhusela ukuphuhliswa kwezifo kunye nokucaphukisa, ukwandisa izinga "ye-cholesterol enhle". I-recipe elula ye-cranberries iya kuba: umxube we-cottage ushizi, ushukela kunye nama-berries amnandi. Kuphela nje ukukhohlisa.
Persimmon. I-Persimmon idibanisa iziqhamo ezicebileyo kunye nezibonelelo zemifuno engcono. Ukongeza kwi-fiber kunye ne-vitamin C, ine-magnesium kunye ne-potassium eninzi, eyiluncedo kwintliziyo, i-lycopene, ebonwa ngumloli wendalo ngokumelene nomhlaza kunye ne-carotene kwamehlo. Kukho into enokuthi ibe njalo, kunye nokwakheka kwamadaka amnandi kunye nezinye izilwanyana ezinokutya, njengesiqhamo sokugqoka inyama yokutya kunye neesaladi eziluhlaza, kuba le persimmon ixoxwe kwiifatata ezifihliweyo.
Ubisi obugubungela nge-persimmon bubona lunomdla kakhulu, ngenxa yale njongo sidibanisa isiqhamo, sihlanjululwe ngamathambo kunye ne-peel, ekuhlanganiseni, songeza iipunipoyi ezi-2 zobisi kunye ne-2 tablespoons ze-ayisikrimu kwaye sifumane isiselo esinempilo nesiphuzo. Yazi ukuba kuphela ubisi umzimba uya kukwazi ukuthatha ngokupheleleyo i-carotene, equlethwe kwi-persimmon.
Chestnuts. Ezi ntshi zibonakala ngokukhawuleza kwiimarike zokutya, kwaye ngolawulo, zingathengwa kuphela ukususela ngo-Oktobha ukuya kuDisemba, ungaphuthelwa yithuba lakho. I-Chestnuts iqukethe iiprotheyini ezininzi kwaye, ngokubaluleke kakhulu, i-fatty acids, eyanceda inkqubo ye-cardiovascular and functional brain. Njengoko ezinye iziphumo zibonisile, ukusetyenziswa kwezinto ezinje ukwandisa, kulungelelanisa inkqubo yesantya yomntu kunye nokuphucula inkqubo yokucinga. Kwaye ke, inkanuko ye-chestnuts imangalisa nje, i-fat oil and sweet. Ayinayo i-cloving taste, ngoko ke ama-nati ayenzela ukutya kwenyama kunye nee-saladi, kwaye kunye nokutya.
Ii-oranges ezibomvu. Ii-oranges ezibomvu, kunye nanoma yiyiphi i-citrus, inokuziqhayisa ngesinambitha esimnandi okanye esithandekayo kunye nobutyebi obuninzi be-vitamin C. Umbala obala obomvu kuphela ubahlukanisa nama-oranges aqhelekileyo, ngaphandle kokuba kulungile ukuba ungeze i juice entsha kunye neeselisi ze-orange ukuloba, inyama izitya, nayiphi na isaladi yemifino, iinqununu zingafakwa kwisitya somzimba. Ukuhlobisa okunjalo kwidya kwitheyibhi yokutya, kuya kuba kuhle kakhulu, kwaye kuya kubonakala kuhle.
Isipinashi. Isipinashi iqulethe i-iron kunye nevithamini A, C, eziyi-antioxidants. Isipinashi iqukethe i-vitamin E, ehlambulula imirhobho, kunye ne-vitamin B12 iqinisa umzimba omzimba. Uphononongo olutshanje luqinisekisile ukuba isipinashi ikhusela i-cancer kunye nesifo senhliziyo, kwaye kucetyiswa ukuba idle ii-2 okanye ezintathu ze-sipinashi yonke imihla.
Anyanisi. I-anyanisi yanyuka iminyaka engama-4 eyadlulayo kwaye yayithathwa njengento engumdlavuza. Ngeempawu zakhe, unokuncedisa ekuthintekeni kwe-thrombosis. Iyanciphisa i-cholesterol "embi" kwaye yandisa "intle" esebenza kakuhle kwimibhobho. Emva kokupheka, i-anyanisi ilahlekelwa ezininzi iimpawu zazo. Kucetyiswa ukusebenzisa i-anyanisi, ukuyongeza kwii-saladi kunye nokutya okutsha.
Utamatisi. Kwanele ukutya 2 utamatisi ngosuku ukubonelela ngomzimba nge-vitamin C, kunye nesiqingatha se-vitamin A. Ku luncedo ukutya utamatisi ukukhusela umhlaza. I-Carotene, eyingxenye ye-vitamin A, iqulethwe kwesikhumba setamatato, kwaye ikhusela umhlaza wemiphunga. Iingcali zenzululwazi ziye zabonisa ukuba nabani na abasebenzisa utamatisi ngaphezu kwezihlandlo ezili-14 ngenyanga, kunciphisa amathuba okuba nomhlaza.
Garlic. I-garlic inempawu ezifanayo kunye ne-anyanisi. Ukwandisa ukukhusela komzimba, ukunciphisa i-cholesterol, isityebi se-vitamin A, C. Ikhusela i-cancer, ingakumbi umdlavuza wesisu. Xa upheka, ulahlekelwa ezininzi zezondlo, ngoko kungcono ukuba udle igalikhi, ifafazwe ngokutsha kwimifuno ebilisiwe kwaye ungeze kwimivuzo.
IiKaroti. Iinqotyi zizityebi kwi-vitamin A. Nsuku zonke kufuneka udle i-1/3 karoti, ukuze ufumane ixabiso le-vitamin A. Ukuba udla ukutya iinqathe, kuya kunceda ekukhuselweni komhlaza we-pancreatic nokuhlaselwa yintliziyo. Iinqothu zikhusela umzimba wethu kwi-radicals yamahhala.
Yintoni okufuneka uyidle kwaye kutheni
Isiseko sokutya kwethu yi-potassium. Ukufezekisa ibhalansi yamaminerali emzimbeni, kufuneka unciphise ityuwa ekudleni kwakho kwansuku zonke. Isinyathelo esilandelayo kukunyusa ukondliwa kwe-potassium. Imithombo ecebileyo ye potassium yilezi zityalo ezilinywa njengezikhwebu ezingenagwele, izityalo, izityalo, izityalo, izityalo, izithelo ezitsha, le mveliso yiseko yesondlo sethu. Kwaye ukufezekisa iziphumo eziqhelekileyo, kufuneka udle oku kutya ukutya okubutyebi kwi-potassium yonke imini.
Ininzi yemifuno kunye neziqhamo zonke ziqukethe i-potassium ngamashumi kunye namakhulu amaxesha ngaphezu kwe-sodium. Ngoko ke, ekudleni kwethu, ngamnye wethu kubalulekile ukwandisa oku kutya. Ubhanana, ii-oranges sele ziqaphele imithombo ye potassium. Kudingeka ukuba zifakwe rhoqo ekudleni kwakho kwansuku zonke. I-Melon yindawo ephezulu kakhulu ye-potassium. Udinga ukufaka i-melon rhoqo kwixesha lokutya kwakho. Ukuze utshintshe, ungayipheka kwaye uphuze ijusi. Inyama ye-melon yinyameko.
Umxholo ophezulu we potassium kumakhabe. Kudingeka sidle kangangoko kunokwenzeka, kwaye sisebenzise iipesenti ezilikhulu. Unokwenza i-watermelon puree, ijusi, oku kufuneka uhlambulule nje kwi-crust.
Uninzi lwe-potassium kunye neprotheni equle kwiimifuno: iimbotyi eziqhelekileyo, i-lentils. Ukusuka kwimifuno - iisobho ezimnandi nezimangalisayo zifumaneka. Kwiisobho ezenziwe ekhaya ungakwandisa umxholo we potassium ngokungongeza ithanga, iitatayi, i-trout okanye i-parsnip. Ukwenza ama-sandwiches kunye nama saladi ezenzileyo, soloko ungeze izaqathi ezigayiweyo, ngoko ukwandisa umxholo we-potassium ekudleni kwakho.
Iziqhamo ze-avocado ziqukethe i-potassium eninzi kwaye zikhonza njengowongeza kakhulu kwiisantike, i-salads eyahlukeneyo. I-avovoc iqukethe iiprotheyini eziphezulu, ezibalulekileyo nezibalulekileyo ze-fatty acids. Xa usela amajezi amnandi kwimifuno entsha, ngaphezu kokunandipha uqhubeka unikeza umzimba nge-potassium eninzi. Ngokomzekelo, enye iglasi yeseroti yerrotti iqukethe malunga ne-800 mg yale nkunkuma. Yaye ukuba udibanisa iintlobo ezininzi zezityalo kumxube, unokwenza isidlo sakusasa, esiza kuba nesityebi kwi-potassium. Le puree ephosakeleyo "i-potassium cocktail" iya kukwanelisa iimfuno zendalo kule nxalenye.
Ukugcina ubuninzi be-potassium kwimveliso, kufuneka ubilise okanye upheke kwi-steam kwisixa esincinci samanzi. Ungasebenzisi i-potassium ngendlela yeemichiza zamakhemikhali okanye iifom zefayili, oku kungakhokelela ekukrakra kwendlela yokutya, kwaye kumanqanaba amakhulu, kunokusongela ubomi.
Imifuno kunye neziqhamo
Ziqukethe ezininzi ze-potassium, i-fiber yokutya kunye namanzi. Zizona zinto ziyinxalenye yokulwa neselulite. Yonke imihla, kufuneka ukuba udle imifuno 4 ukuya kuma-6 amaxesha, kwaye ubuncinane amaxesha amathathu ukuya ku-5 ukutya iziqhamo. Ngokomzekelo, iiglasi eziyi-1 okanye ezimbini zeemifuno ezitsha okanye iziqhamo zintyatyambo, unokubala isaladi ye-1 okanye 2. Eyona nto imifuno kunye neziqhamo ezintsha. Iintlobo kufuneka zome kwaye zixakeke. Akufanele bathambile kwisithintelo, kungekhona ukulimala. Kufuneka uthenge izityalo kunye nemifuno enokuba ungadla ngosuku olulandelayo okanye ezimbini.
Ukugcina izondlo ezibalulekileyo, kuyimfuneko ukugcina iimveliso zemvelaphi yemifuno kwindawo eyomileyo, epholile. Musa ukusika imifuno kunye neziqhamo, musa ukucima ukuba awuhlosi ukuba uyidle, okwangoku. Ungalokothi uxolele imifuno kunye neziqhamo emanzini. Bafanele bahlambuluke ngokufanelekileyo kwaye bahlambuluke phantsi komlambo wamanzi abandayo ukusuka kwindawo engcolileyo.
Ukupheka imifuno kude kube lula, kodwa ungavumeli izithelo zilahlekelwe yifomu yazo yemvelo. Imifuno, indlela ephilileyo yokupheka kukushayela ioli kunye nokuqhuma okanye ukuqhuma. Iziqhamo kufuneka zenziwe kuphela kwifom eluhlaza. Sikucebisa ukuba uthenge izithelo ngexesha lokuvuthwa kwazo. Ngeli xesha banomdla kunye neempawu zondlo. Ekudleni kufuneka badle iziqhamo ezivuthiweyo. Ngesinye isidlo kufuneka sihambisane ne-snack evela kwizinto eziluhlaza-ukutya izithelo ze-saladi ezitsha, iziqhamo ezitsha, i-salads kwimifuno entsha.
Ngoku siyazi ukuba yiyiphi imifuno nezithelo ezibhekwa njengezona zinto zincedo. Ukutya izityalo kunye nemifuno ehlukeneyo, unako ukucebisa umzimba ngamavithamini axhamlayo kunye ne-microelements kwaye uncedo lomzimba ekukhuselweni kwezifo ezahlukahlukeneyo, kuquka nomhlaza.