Umsunguli wezimfundiso zamavithamini wayengeyona neze engozini yezingane, uMnuz Nikolai Ivanovich Lunin. Wazama ukufakazela ukuthi ngokudla ngaphandle kwamaprotheni, amafutha, ama-carbohydrate, amaminerali namanzi, ezinye izinto, amavithamini awusizo emzimbeni womuntu, okudingekayo kuzo zonke izinto eziphilayo kufanele ziqukethe. Kamuva bafundiswa nguK. Funck futhi bathola igama lamavithamini. Umzimba wezingane uzwela kakhulu ngokuntuleka kwanoma yikuphi izinto ezidingekayo, ngoba kudingeka ukugcwalisa isitokisi sabo nokwakha amangqamuzana amasha nama tishu kubo. Ungavimbela kanjani ukushisa kwentwasahlobo yomzimba?
Yini ezosivikela?
Okokuqala, i-vitamin ewusizo emzimbeni womuntu i-vitamin C, i-ascorbic acid, into eyingqayizivele. Amanye amavithamini angahle akhiwe ngokwengxenye emathunjini, amanye - afakwe emikhiqizweni enjalo-njengenyama, isibindi nezinso, amaqanda, ubisi, inhlanzi, okusanhlamvu ... Kodwa umzimba womuntu, ngisho nasesidingo esikhulu, awukwazi ukudala i-vitamin C. Iqukethwe kuphela emikhiqizweni yezitshalo, ngakho-ke ngenkathi ebandayo, ukudla okwenziwe kunciphisa kakhulu. Ngaphezu kwalokho, i-ascorbic acid ayizinzile kakhulu, ihlukanisa ukupheka, ukushisa, ukukhanya, amanzi, i-oksijeni, cishe kusukela ekubukeni okuhlelekile. Uma kungenzeka, ake sibheke imithombo ye-vitamin C ngesihawu.
Mhlawumbe, lena yiyona yokuqala yevithamini ewusizo emzimbeni womuntu, okuyinto izingane ezifunda ngazo lapho sizifunda izincwadi mayelana nokuhamba emhlabeni jikelele, mayelana noMagellan noColumbus. Izinkambo zonke kulezi zikhathi ezikude zabhubha ngenxa yokuntuleka kwevithamini C. Kamuva, abagibeli bezilwandle bahlenga i- sauerkraut , imiphongolo ababehamba nayo ekuhambeni.
Izingane ezikhulile ezivela kuJack London's "God's Mistake" zizofunda ukuthi idolobha lonke elingasenyakatho lamagoli egolide elilondolozwe kuleso sifo ... amazambane .Kungenzeka ukuthi kukhona ukunyanyisa endabeni, kodwa khumbula lo mkhiqizo - i - POTATO .Kuyi-vitamin C. ngempela. Kuyadabukisa ukuthi ngasekupheleni kwebusika kuphela ingxenye yesitokisi ihlala, kepha le mali kufanele ihlonishwe ngo-Mashi, lapho ingaphansi kuka-7% we-vitamin elahlekile ngenkathi ubilisiwe amazambane, kodwa amahora amathathu wokugcina isobho lamazambane, ukulahlekelwa itiye le-ascorbic kuyoba ngama-40% isidlo evelele.
Amazambane kanye ne-sauerkraut zilondoloza amavithamini awusizo emzimbeni womuntu kulo lonke ubusika. Kodwa ... kakhulu kakhulu, ikakhulukazi emzimbeni okhulayo. Futhi uma sicabanga ukuthi lezi zitshalo zisetshenziselwa ukudla kwezingane emva kokupheka, ke akudingeki ukuthi zibekelwe ithemba.
Ama-Superfoods
Lena yindlela yokubiza ukudla okuqukethe i-vitamin C eningi futhi ingayigcina isikhathi eside.
Rosehip
Esikhathini esibomvu sezithelo zezithelo zawo, amavithamini amaningi awusizo emzimbeni womuntu, futhi endaweni ekhethekile lapho "isebenza khona" ngokusemandleni emzimbeni. Kule mbumbulu, le vithamini itholakala endaweni enenzuzo nge-routine ne-hesperidin, okwandisa ukungena kwe-vitamin C nokusebenza kahle I-pharmacy vitamin complex iqukethe i-ascorbic acid kanye ne-bioflavonoids, i-hesperidin ne-routine (ngezinye izikhathi ibizwa ngokuthi "ama-salrus e-citrus"). Ngezinye izikhathi i-vitamin C ikhiqizwa ngokufaka amajikijolo asendle. Kodwa ekuthengiseni okujwayelekile ngokuyinhloko ukulungiselela "vitamin C" ehlanzekile, etholakalayo kusuka dextrose of okusanhlamvu, Nokho, vitamin ehlanzekile kuhlanganiswa nakakhulu, futhi ngaleyo ndlela, imikhiqizo yemvelo ine inzuzo engenakuphikwa.
U-Rosehip ungumthombo ocebile kakhulu we-vitamin eyinkimbinkimbi. Kuningi inja rose kanye ne-carotene - provitamin A. Yini okufanele ngiyipheke?
Ukumnika
Indlela yoku-1: Geza izintambo, gqoka i-strainer, ushaye ngamanzi abilayo uphinde ugaye nge-pin, bese uthele i-teapot ye-porcelain, uthele amanzi abilayo (ingilazi etafuleni elilodwa., I-spoonful of the fruit). Ukugoqa nge-kettle bese ushiya amahora angu-1-2. Uqedile ukungena kwe-infusion ngokusebenzisa i-gauze, ukufudumala kufikela esimweni esifunayo bese ukhonza esikhundleni setiyi. Ukumnika inja ye-dog kungabuye kuphekwe ebhodleleni le-thermos.
Inketho 2: Izithelo ezilungiselelwe namavithamini enempilo emzimbeni womuntu, isibonelo, amaqabunga avukile abekwe ku-enamelware futhi athulule amanzi abilayo. Vala isembozo ngokuqinile futhi ubambe imizuzu engu-10 endaweni ephansi yokubilisa. Susa ekushiseni, uqhubeke amahora angu-6-8, ubunzima.
I-Rosehip isobho nelayisi namajikijolo
Thatha:
1L inja rose
100 g we cherry efriziwe noma ama-strawberries
ikhasi lemon
Ithebula eli-1. i-spoonful of isitashi
Ithebula le-4. nezinkezo zelayisi abilisiwe
Ithebula elingu-5. izinkezo zejamu
Ukulungiselela
Ngokwemfucumfucu okushisayo, faka amajikijolo, ulethe emathunjini, uthele ku-isitashi uchithe ngamanzi abandayo, uvuselele futhi ulethe emathunjini, ufake i-jam, i-lemon ne-friji. Ngaphambi kokukhonza, faka itafula eli-1. isipuni selayisi abilisiwe.
Ikhasi elimnandi laseBulgaria
Izithelo zawo nazo zicebile ngamavithamini awusizo emzimbeni womuntu kanye ne-beta-carotene. I-pepper enhle kokuqukethwe kwevithamini C, efana ne-hip rose, idlula i-standard currant eyaziwa kakhulu. I-100 g yalezi amajikijolo ithola u-200 mg we-vitamin C, kanye no-100 g we-sweet pepper obomvu - cishe 250 mg (!). Khumbula ukuthi imfuneko yansuku zonke yomzimba wengane kule vivithamini ingu-60-100 mg. Njengoba i-pepper ikhula, i-vitamin ezincane zikhuphuka. Umgqomo obomvu we-pod engavuthi ngokugcwele uqukethe amavithamini amaningi kunengxenye yawo eluhlaza. Ngokuvamile izinhlobo ezinamavithamini ocebile ovuthiwe, ukuvuthwa eduze ekwindla.
Ebusika, i-pepper enotsha iyatshalwa ezindaweni zokugcina izithombo. Ngisho ne-pepper e-greenhouse abanele ngokwanele u-vithamini C. Amavithamini asebenzisekayo omzimba womuntu ahlala futhi lapho ekhanda. I-pepper unamathela - iqhawe lamavithamini phakathi kwemifino ekheniwe. Ngisho namavithamini alondolozwe kangcono emgqonyeni we-sweet pepper. Yini ukupheka? Kwabantwana, ijusi elisha elinyanyisiwe lingcono kakhulu.
Lesi sithelo simangalisa ngamanzi, kanti isigamu se-pod ngosizo lwe-juicer kagesi singathola ama-50-60 ml wejusi elimnandi. Kuzingane ezindala ezikwazi ukuhlafuna ukudla, ama-saladi ahlukahlukene nge-sweet pepper eqoshiwe kanye nama-saladi avela ku-pepper eyodwa ayasiza, ngokugqoka okulula nokuwusizo.
Isaladi le-pepper elimnandi nenkukhu
Thatha:
100 g isifuba sezinkukhu abilisiwe
1 pepper obomvu oqoshiwe
2 cherry utamatisi
i-refueling emuncu
i-pinil yomswakama omisiwe
Ukulungiselela
Hlanganisa izithako ngokushelela ukugqoka. Ukwenza ukhilimu omuncu, gqugquzela i-clove yegalikhi, uhlutswe ngosawoti.
Amahlumela aseBrussels
Lena indlovukazi yangempela phakathi kwazo zonke izinhlobo zeklabishi. Ama-gramu angu-100 amahlumela aseBrussels, ama-120 mg (!) Amavithamini C afakwe kuwo. Ifomu efriziwe, ligcina ama-vitamin angu-80 kuphela kuma-kitties alo amancane, ngakho-ke kuphela ama-40 g amahlumela aseBrussels afriziwe anelisekile ukuze anelise imfuno yansuku zonke yezingane zasenkulisa kule vithamini 50%. I-Beta-carotene e-Brussels ihluma ngama-15 (!) Ama-Times ngaphezulu kunemibala emhlophe noma enemibala, futhi izikhathi ezintathu ngaphezu kokubomvu noma kohlrabi. Ukubaluleka kwama-Brussels amahlumela womsoco womntwana kukhulu kakhulu kangangokuthi ngisho nangokwesikhashana esingeziwe kumshukela wemifino, i-borsch, iklabishi isobho noma i-pickle, izoletha izinzuzo ezingenasisekelo.
Iphunga laleli klabishi, ikakhulukazi emva kokwelashwa okushisa, lihlukile kakhulu. Kokubili iphunga nokunambitheka kungenxa yezinhlobo eziningi zamakhemikhali abizwa ngokuthi indoles. Ziwusizo ngoba zinciphisa inani lezifo zomzimba, zisebenza ngokuhambisana ne-quercetins namavithamini C no-E. Kodwa lokhu ukunambitheka okwehlukile akuthandiwa yibo bonke abantwana, ngakho-ke bazama ngandlela-thile "balungise", bemboze ngamakhambi nezinye izinongo. amaqabunga aseBrussels ahluma ezincekeni ezincane zobhekeni olubhemayo futhi kancane kancane gazinga.Iklabishi yebhokisi icebile futhi i-vithamini B, ikakhulukazi i-B2.
Iklabishi Brussels in sauce
Thatha:
Ama-2/3 amakhekhe eklabishi eklabishi efriziwe
Ithebula le-3. ibhotela lesipuni
Ithebula eli-2. izinkezo zefulawa
1 ingilazi yekhilimu
usawoti
Ukulungiselela
I-Kochanchiki brussels ihluma, ngaphandle kokudonsa, igcoba ngamanzi abilayo usawoti bese upheka imizuzu engu-6-7. Lahla, futhi emgqeni, gubungula ufulawa, ubilise imizuzu emihlanu, engeza ibhotela, ukhilimu, usawoti nokushisa. Beka iklabishi kulesi sauce, ukufudumale imizuzu engu-8 bese ukhonza ne-sauce. Ungafafaza i-dill eqoshiwe kakhulu, i-cumin echotshoziwe.
Iklabishi Brussels othosiwe
Thatha:
Ama-2/3 amakhekheji eklabishi efriziwe
Ithebula eli-2. ibhotela lesipuni
usawoti
Isoso:
100 g yemifino ye-dill
50 g coriander
Ithebula eli-1. isipuni samaji kalamula
2-3 ml isisombululo saline
ukhilimu omuncu, oxubene nekhilimu elikhulu (ukunambitha)
Ukulungiselela
Frozen kochanchiki iklabishi ubilise. Bese kancane kancane gazinga ne ibhotela bese uthele umsizi. Imifino eqoshiwe egcwele i-dill ne-cilantro ishaywa ngokuhlanganiswa nekhilimu omuncu kanye no-ukhilimu. Engeza ijusi lemon kanye nesixazululo saline, hlanganisa kahle, uzama ukungabi mnandi noma, ngokuphambene, uhlanzekile. Le sauce ye-vitamin iyasiza ukugcwalisa cishe zonke izitsha zezingane: ama-saladi, izitsha zokuqala nezesibili.
Yeka ukuthi i-vitamin C iyigugu kangakanani
Ivikela umzimba, ikakhulukazi izingane, ezivela emithonjeni eminingi yegciwane lesandulela ngculaza, iqinisa isimiso somzimba.
Ikhuthaza ukuphulukiswa kwamanxeba, ukushisa kanye nezinsini eziphaphayo. Iphuthumisa ukuphulukiswa kwezicubu esikhathini esilandelayo.
Ivimbela ukwakheka kwe-nitrosamines emzimbeni, izinto ezinobuthi ezinezakhi ze-carcinogenic. Ngezinga elithile kunciphisa umonakalo we-nitrate ne-nitrites.
Amavithamini awusizo omzimba womuntu anomthelela wokuvimbela ngempumelelo, futhi asize ekwelapheni kwemikhuhlane.
Ithuthukisa ukungenwa kwensimbi engavamile. Iyanciphisa umphumela emzimbeni wezinhlobonhlobo zezifo. Iqinisa ukunamathela kwamaprotheni weselula, ngaleyo ndlela yandisa isikhathi sokuphila.