Ukuba umfazi akafuni ukuhamba kakuhle kwaye ugcine ukuvisisana kwakhe kwiminyaka emininzi, ngokuqinisekileyo uya kukwazi ukubeka iklabishi kwisitya, kungakhathaliseki ukuba yintoni: umbala, umfusa, isiTshayina, u-broccoli, umhlophe okanye nayiphi na enye. Yonke iklabishi inomdla kwaye iqukethe amino acid amaninzi, i-microelements, iivithamini. Iklabishi iyimithombo yamavithamini A, C, E, K, PP, U, iivithamini zeqela B. Nanjalo: i-fluorine, i-manganese, i-zinc, isinyithi, i-magnesium, i-potassium, i-phosphorus, i-microelements, i-calcium.
I-fibre yeklabishi ihlambulula amathumbu avela kwi-slags, ibeka ngokuqhelekileyo ukuxutywa kwezondlo, kuphucula ukugaya. Kubonakala sengathi utshabalalisa konke okungadingekile kwiphepha lesisu.
I-antioxidant complexes yeklabishi inyuse umkhuhlane. Ukholiliyo luqulethe izinto ezikhusela ukubunjwa kweeseli zomhlaza okanye ukunciphisa ukukhula kwazo. I-sauerkraut emhlophe iklabishi kunye nama-berries ama-cranberries, kunye ne-stewed nge-prunes ingabizwa ngokukhuseleka ngokuthi yi-elixir of harmony.
I-Sea kale ithatha indawo ehloniphekileyo, isisityebi kwi-iodine, "esondla" i-thyroid gland, ngaloo ndlela iyalungelelanisa ukutshintshwa kwe-hormone yomzimba. Ngenxa yokusilela kwe-hormone ye-thyroid, ukulibala ukucinga, i-edema, ukunyamezeka kukhula, kwaye apha akusibuhle.
Iinqathi kunye neebhunge - ziya kunceda umzabalazo wokuvisisana. Iingxowa ezivela kuzo kufuneka zizaliswe ngamafutha omnquma okanye i-sunflower, ngaphandle koko iivithamini zale mifuno ayinakunyulwa ngumzimba.
I-Radish icebile kwizinto ezilandelelanayo, iqukethe i-salicylic kunye ne-nicotinic acids. Ubukrakra obuhambayo bukhuthaza ukuveliswa kwe-bile, okuthintela ukuxhamla kokutya, kunye nokuqhelanisa ukugaya. I-bile acids edlala indima enkulu kwi-metabolism yamafutha. I-fiber fure iyomeleza i-peristalsis yesigca esiswini.
Imifino, i-dill, i-parsley, isipinashi, i-lettuce-ngokwayo "ecela ebhokotshini." Ezi zizityalo eziphantsi kweekhalori (kufika kuma-calorie ayi-130 kilogram yezinto eziphilayo). Ucebile kwiivithamini A, B, C, K, i-aclic acid kunye ne-microelements. Kwaye i-fluorine, i-calcium, i-sodium, i-phosphorus, i-zinc, i-potassium, i-magnesium.
Amafutha abalulekileyo e-parsley kunye ne-dill aya kuphakamisa ithoni kunye nomoya, kunye nesaladi yemifuno eyahlukileyo, egqoke i-aple cider iviniga kunye neoli yeoli, iyakwazi ukujamelana kakuhle ne-spring hypovitaminosis kwaye iya kuba isidlo esihle kubantu abangafuni ukuphucula.
Iibhere ne ziqhamo
Iziqhamo zeCitrus zizityebi kwiivithamini C, A, iQela B, ziqukethe i-fiber, i-pectin, i-magnesium, i-potassium, i-calcium, i-folic acid, ngokunjalo kukulungele ukukhusela i-atherosclerosis kunye nokugcina isifo senhliziyo. Emva kokuba iipilisi zamadlokhwe ezintle "I-Mezima" ingathatyathwa kunye neetyunithi ezininzi ze-orange okanye lemon.
Xa ulahlekelwa isisindo, awukwazi ukwenza ngaphandle kwamaapulo. Esi siqhamo esivame kakhulu kwisiqwenga sethu kunye nesona esincinci. Ekudleni komfazi ofuna ukuhlala ebomini, ngokuqinisekileyo awele ama-apula, ngenxa yokuba aqheleke i-metabolism ye-fat, aphule amafutha anobungozi (i-cholesterol), okwandisa ipesenti ye-polyunsaturated fatty acids.
Amapheya anokungeniswa ngokukhuselekileyo kumaapulo, ayenzizizizi kwaye aneziqhamo, zizityebi kwi-pectin. Nangona kunjalo, kufuneka kukhunjulwe ukuba amapheya anempembelelo.
Ukulahlekelwa isisindo kukhuthazwa ngamajikijolo - ezi zintlobo zezendalo ezininzi. Ama-Blackberries, i-strawberries, i-blueberries, i-strawberries, i-raspberries, i-currants-la majikijolo akhulula umzimba kwiimveliso ngenxa yemveliso enkulu ye-vitamin C. Zibini ezinobuninzi kunye namaqabunga amaqabunga ancedo.
I-berry enkulu kakhulu i-watermelon, i-rinses iiinney kunye ne-ureters, isusa i-slag. Isiphumo se-watermelon sinokunyuka xa sidliwa ngesonka sesonka.
Inyama neentlanzi
Ngoko ke, kwinqwelo yokutya yowesifazane ofuna ukuhlala ehlala emncinci kwaye engafuni ukuphinda abuyele, kufuneka udibanise intaka, inyama yomrathisi, inyama yemfuyo kunye nenkomo enqatha.
Umthombo weepilisi zezilwanyana ziyinkukhu yenkukhu, zibandakanyiwe ekudleni ukulahleka kwesisindo. Iqanda le-Egg licebile kwi-vitamin A kunye neendlela ezilandeleleneyo, ezibandakanyeka ngokutsha ekuhlahleni kwamafutha.
Intlanzi - imveliso ebalulekileyo yokugcina ukuvumelana. Ulwandle lwentlanzi luzalisa umzimba kunye ne-polyunsaturated fatty acids, ezingenakulungiswa, ekubeni izicubu zomntu azikwazi ukuzenza zenziwe.
Ezi zixhobo zibizwa ngokuba yi-Omega-3, zidibaniswe zibe yiqela "iivithamini F". Ama-acid acety play indima enkulu kwi-metabolism yomzimba, kuquka i-solvents yevithamini A, D, E, K. I-Vitamins, kwakhona, yinxalenye yee-enzymes eziphula i-carbohydrate, iiprotheni kunye namafutha.
Inhlanzi yolwandle ngumthombo we-microelements, ngakumbi i-calcium, i-phosphorus, iodode.
Ukuba iimveliso zeprotheyini zithengiswa ngaphandle kokugqithiseleyo, oku kuya kunceda ukunciphisa iipompo ze-fat and ukwakha ubunzima besisundu.
Iimveliso zobisi ezinamanzi
Musa ukuhambisa izinto ezimnandi kunye noveliso lwebisi olumuncu. Imveliso yobisi yesondlo isisityebi kwiithamini zeQela B, ziyakwazi ukuqeda i-toes zangama-intestinal, kwaye ziqulethe iintsholongwane ezinobomi.
I-Cottage cheese iqulethe iprotheni, eyenziwe lula ngumzimba, isulfure, i-phosphorus, i-calcium, ngoko izalisa umzimba ixesha elide.
Isitya esihle kakhulu sokulahlekelwa isisindo - i-cottage ushizi kunye nemifuno entsha: galeka umncinci omncinci, faka ishukela elincinane, kwaye ulungiselele ubunzima be-curd kwi-mixer. Gweba kakuhle imifino - iparsley, idill, isipinashi, i-lettuce. I-Cottage shizi sidibanisa nemifuno kwaye sibeka intaba kwisidlo, siya kuhobisa ngamagqabi esaladi eluhlaza.
Ubunzima obuqhelekileyo, impilo kunye nokukhuseleka ngeendlela ezininzi kuxhomekeke kwimeko ye-intestinal microflora. Ngoko ke, yonke imini ebusuku kufuneka uphuze ingilazi ye-kefir, esheshayo isombulula iingxaki ezininzi.
Tea
I-Green green iyiphuza elihle kakhulu lokulahlekelwa isisindo. Izalisa umzimba nge-microelements, iyatshisa amafutha kwaye i-antioxidant eqinile, oko kukuthi, ibophe kwaye isuse ama-radical ekhululekile, enokuba yimbangela yokwakhiwa kwezicubu zomhlaza.
Kufuneka uyazi ukuba itiye eluhlaza ayinakunxila ngokukhawuleza emva kokutya, ibuyisela kakhulu isisu, iyanciphisa i-peristalsis yayo: ukutya akusoloko kuhluthiwe kwaye kuqhubekile. Kungcono ukusela itiye phakathi kokutya okanye ubuncinane isiqingatha seyure emva kokutya.
Ukutya ukuze ulahlekelwe ngokukhawuleza kwesisindo
1 iveki. Zonke iiyure ezingama-4 zokutya, ukutshintsha ama-oranges amathathu kunye namaqanda amathathu abilisiwe, umzekelo,
08.00 - 3 iionon;
12.00 - 3 amaqanda abilisiwe;
16.00 - 3 iionon;
20.00 - 3 amaqanda abilisiwe.
Phakathi kokutya, siphuza itiye eluhlaza.
2 iveki. Zonke iiyure ezingama-4, yidla i-oatmeal okanye i-porridge. Phakathi kokutya, siphuza itiye eluhlaza.
3 iveki. Zonke iiyure ezingama-4 zikhona iziqhamo kunye nemifuno, ngexesha lokuphuza itiye eluhlaza.
Yeveki yesine. Yiya kwimenyu eqhelekileyo, kodwa yidla isahlulo sesahlulo ukusuka kwizinga eliqhelekileyo. Kwaye, ke, itiye eluhlaza! Ukuba usinda kwisondlo, umphumo uya kuba mnandi!
Imveliso yeebhaka
Kukholelwa ukuba ukuba ulahlekelwe isisindo, kufuneka unikezele ngokupheleleyo isonka. Kodwa oku akufanele kwenziwe. Isonka se-Rye, abaphangi, isonka kunye nesonka kunye ne-bran - umthombo wefayibha yokutya kunye ne-vitamini B.
Iibhontshisi kunye nezityalo
Ukusuka kwiiyolimo ukhethe i-oatmeal kunye ne-buckwheat.
I-Buckwheat iqukethe i-protein ye-11%, engaphezulu kwezinye izityalo. Lizele, unako "ukuhlala" iintsuku ezimbalwa.
Ukutya komdlali omnandi u-Olga Sumskaya uqukethe i-buckwheat porridge (ngaphandle kweoli, ushukela, ityuwa) kunye netiyi eluhlaza iintsuku ezimbini okanye ezintathu. Uyamnceda ukuba alondoloze isisindo esifanelekileyo. Umculi uNatasha Koroleva, odumileyo ngomfanekiso wakhe omhle, ukhetha ibhotela ye-buckwheat yokuzila ukutya.
I-Oatmeal iqukethe i-vitamin E eninzi, enoxanduva lokuvelisa nolutsha.
I-oatmeal porridge, ephekwe emanzini, isebenza njenge-sorbent yendalo, ivula i-membrane ye-mucous yesisu.
Kwindlela yokwakhiwa kwamagqabi (i-soy, ubhontshisi, iiperesi) kukho i-phytoestrogens, izinto ezifana nesakhiwo kwi-hormone yesini. Imifuno nayo iyimvelaphi yeprotheni yemifuno.
Zondla kwaye zixhasa imvelaphi ye-hormonal yowesifazane kwindawo eqhelekileyo. Kwaye, i-hormone, iya kuba yinyameko ngokuvisisana kwamanqaku amabhinqa kunye nobuhle. Kuphawulwa, ukuba kwintambo yeembotyi kunye neepasi eziluhlaza kunye neesisu zomzimba.
Ioli kunye neziqholo
Zonke iimveliso eziyimfuneko ukugcina ubuhle kunye nokuvisisana zikhethiweyo, yintoni esiya kukunambitha ukutya? Ewe, iziqholo kunye neziqholo.
I-cinnamon, i-cilantro, i-tarragon, i-sage, i-ginger, i-rint, i-rosemary, i-thyme, i-basil, iqabunga le-bay, ibomvu elibomvu nelomvu liya kuphucula imetabolism emzimbeni kwaye kunike neendawo zokutya ezinqabileyo kunye nesinambitha esihle.
I-Mustard kunye ne-horseradish ihlambuluke imithana yegazi kwi-cholesterol, ukwandisa ukujikeleza kwegazi, igalikhi inempahla efanayo.
Isaphetha sisese-aphrodisiac - sithuthukisa amathuba okubelana ngesondo kunye ne-libido. I-recipe yesobho ye-onion ingowesiFrentshi, abangacingi ukuba ubomi babo bungekho uthando.
Ukuchazwa ngeziqholo kunye neziqholo ukutya kudinga ukugqoka kakuhle. Ukukhethwa kufuneka kunikwe ioli yeoli. Ixabiso lalo alikwazi ukuxininisa ngokubanzi kokulahleka kwesisindo kunye nokutya okunokulinganisela. Iminquma kunye neoli yeoli, njengoko izazi zifunyenwe, zigalelo ekulahlekelweni kwesisindo, ukunciphisa i-cholesterol egazini, imise umxholo weetyu namafutha emzimbeni.
Ngoku siyazi ukutya okufuneka udle ukuze kungabi ngcono. Ezi mveliso zifanelekile ukutya okunokulinganisela yonke intsapho kunye nokugcina ukuvisisana. Akukho mntu uya kuhlala elambile ngokukhethwa kwemveliso. Musa ukukholelwa ibinzana lefomula ukuba ibhinqa linokuba lihlakaniphile okanye lihle. Njengomthetho, amabhinqa amahle ahlakaniphile, kuba ukuze ahlale encinci kwaye enhle nayiphi na ubudala, umntu ufuna amandla, uqeqesho, ulwazi kunye nezakhono.