Amavithamini "aphilayo" anezemikhiqizo yemvelo, kufanele uzuze, ngoba "isebenza" emzimbeni ngokuphumelelayo kunamakhemikhali amavithamini amalungiselelo ekhemisi. Yini ewusizo ngezipho zemvelo ekwindla yabantwana? Sonke siyahlonipha amazambane ... ... uma Ukuxazulula imigqa yayo, ukuyifunda, uVladimir Vysotsky, uyayibona, iyashisa, ibilisa, iyiphunga.Lezi zambatho, nakuba zingeniswa eMelika, ziba ngumkhiqizo othandwa kakhulu kithi.Okuqukethwe kwamakhalori (83 kcal nge 100 g yomkhiqizo) ngeke kutholakale okusanhlamvu, kusukela ku-80% wendaba yayo eyomile, ukufika kudliwa ngesitashi, futhi phakathi kwemifino ayikho ilingana nhlobo.Izici namavithamini, nokuqukethwe kwabo emikhiqizweni - isihloko sendaba.
Amazambane ngaphandle kokulimala
Ngokwesiko, amazambane akhethwe ngokusho kwezinhlobonhlobo, kodwa manje abantu abaningi bendawo abanakho ukucabangela okunjalo. Ungaphenduki izilimo eziyizigaxa eziluhlaza, ungaphenduli masinyane ngemuva kokupheka, aziphathelwanga yi-phytophthora - futhi kuhle! Izilimo eziyizigaxa ezinezinhlamvu eziluhlaza ziphonsa ngaphandle, zingabi nhlobo. Baqoqa i-solanine, into enobuthi. Izimpawu zobuthi nge-solanine - i-nasusea, ubuhlungu besisu, ngezinye izikhathi ukuhlanza nokuhuda kungavela emahoreni angu-6 ngemva kokudla amazambane aluhlaza. Ngamazambane, ungathola inani elengeziwe le-nitrate, eliwela emhlabathini ngamanyolo, uma liswa ngaphandle kwesilinganiso. Lokhu kunqunywa kanjani? Zama ukuthenga imifino ezindaweni ezingahleliwe, emigwaqweni. Emakethe, cela umdayisi ukuthi akhiphe iresidi, ekhombisa okuqukethwe kwe-nitrate emifino. Emabhakatheni wezimakethe eziningi, ngisho nezincane, izifundo eziphathelene ne-nitrate ziyadingeka.
Kunokuba kuyasiza
Ngaphezu kokudla, amazambane abalulekile kakhulu potassium ephezulu. Lokhu kubaluleke kakhulu kubantwana abanokuthambekela kokugcinwa komzimba emzimbeni, lapho kunomshini wokunyuka kwengcindezi, ngezinye izinhlobo ze-diathesis. Ukugcina i-potassium, amazambane angcono ukubhaka kuhhavini noma i-grill. Ingcebo ebaluleke kakhulu yamazambane yi-vitamin C. eningi kakhulu. Yiqiniso, esimweni esingavamile singadli amazambane, futhi emazingeni okushisa aphezulu i-vitamin C iqala ukwehla. Indlela yokupheka ukupheka amazambane ekhoneni, ukubeka emanzini abilayo. Uma amazambane abilisiwe abilisiwe, i-vitamin C igcinwa kahle uma ifakwa emanzini abilayo futhi iphekwe epanini elivaliwe, uma nje kunomkhawulo obuncane womoya phakathi kwembalo nezinga lamanzi. Ngakho ungagcina kuze kube ngu-93% we-vitamin C. Kodwa uma amazambane ehlutshiwe abambelela emanzini (cwilisa), ukulahlekelwa kuyodingeka kufake elinye i-vitamin engama-20% kanye ne-potassium. Amazambane amakhulu abilisiwe, angcono kakhulu ekuqhumeni noma ekusetshenzisweni isobho: uma kuphekwe kuba amanzi, okungahambi kahle, futhi ukunciphisa ukudla okunomsoco.
Esikhathini sesobho sezambatho emva kokupheka, ama-50% we-vitamin asele, futhi uma isobho elilungiselelwe ukuma amahora angu-2-3 esitofu, okuqukethwe kwalo kuzokwehliswa kube ngu-30%. Ngemuva kokugcina amahora angu-6 kusuka ku-vitamin C, ngeshwa, kuyoba khona inkumbulo ... Ethandweni oluphekiwe lamazambane, cishe u-70-75% wevithamini uhlala, ku-stew - kuphela 20% yemali ebekhona emifino eluhlaza. Kulawo mazambane ahlambulukile, okulungiselelwe ukulungiswa, okuqukethwe kwevithamini C kunciphise ngo-80%, ngakho-ke kungcono ukulungisa i-puree kuphela kumncinyane, futhi ngezikhathi ezithile. Amazambane abilisiwe athambile kakhulu. Izingane zisheshe zijwayele ukujwayela ukuthatha izingcezu ezifudumele ngesandla bese zihlafuna ngokusebenzisa izinsini, izihlathi kanye nolimi.
Amazambane aqoshiwe
Iwusizo ikakhulukazi uma ingane ishiwo amazambane abhakabhakeni njengomthombo wemvelo we-potassium. Thatha:
♦ 3 amazambane nezilimo eziyizigaxa
♦ itafula elilodwa, i-spoonful ibhotela
♦ 1 isikhupha samaqanda
♦ amatafula amane, nezinkezo zobisi
♦ 1 ithisipuni amabhisikidi
♦ itafula eli-3, izinkezo zika ukhilimu omuncu
♦ imifino yama-parsley ne-dill
Ukulungiselela:
Geza amazambane abhakabhakwe kuhhavini, unqume phezulu kwezilimo eziyizigaxa bese uphuma uginindela phakathi nendawo isipuni. Inyama encane: 3/4 enyameni isula nge-sieve, engeza ibhotela, i-yolk eluhlaza kanye nemifino eqoshiwe. Gubha ubukhulu ngokufaka ubisi olushisayo. Gcwalisa amazambane ngokugxila, ubeke epanini lokuthosa, uthele ukhilimu omuncu, ufafaze ngamakhekhe ama-breadcrumbs ubhake ngokushisa okuphezulu kuze kube yilapho ukhanyisa kakhulu.
Futhi lumnandi, futhi lusizo
Ama-karoti akuyona into ebizwa ngokuthi i-dairyy dessert, enhle kakhulu, ekhanyayo nephunga elimnandi. Ama-Gnomes, izakhamuzi zasemhlabeni, adonsa ukuthi ingxenye yenanqamu ejulile enhlabathini. Futhi badla ingxenye enkulu engaphandle yembala yesitshalo sempande - kukhona ushukela okuningi kanye ne-carotene kuyo. Namuhla, ababelethi banakekele umkhiqizo ophuzi wezinqathe. Iqukethe i-apigenin ye-pigment, esiza ekunciphiseni ukukhathala nokuqinisa imisipha yenhliziyo. I-izaqathi - yonke into ehlonishwayo phakathi kwemifino yokuqukethwe kwe-carotene. Igama elithi "carotene" ngokwayo lisuselwa egameni lesiLatroti, i-Daucus carota, ngenxa yobuningi bale vivithamini, izaqathe azilingani phakathi kwemifino. Noma yikuphi u-20-30 g we-delicacy uyohlinzeka umntwana nge-carotene usuku lonke.Ngomhla kaJanuwari, okuqukethwe kwe-carotene ezimpandeni zezitshalo kunciphise kakhulu. ngaphansi kwezimo zokugcina kahle kakhulu, i-carotene engaba ngu-90% igcinwe ezinqotweni ezinyangeni ezingu-7, i-carotene ibalulekile emehlweni, isikhumba namangqamuzana emfucumfucu, nokuphikiswa komzimba ezifweni zokuphefumula. I-Beta-carotene ibuye iqinise i-anti- Njengoba i-carotene ishukela kalula emafutheni, kunengqondo ukuphatha izaqathe nge ukhilimu omuncu noma amafutha yemifino.Ukubeka izaqathe zibe yisobho kungakapheli imizuzu emihlanu ngaphambi kokuphela kokupheka, ukhumbule ukuthi ukuqina kwe-vitamin A ekubilweni akulona umkhawulo. izaqathe ziqukethe amavithamini angaphansi kweshumi nambili, futhi phakathi kwazo ezifana ne-B2 ne-PP, inzuzo yesikhumba, izitsha nomsebenzi wobuchopho.
Izitsha kusuka izaqathe zezingane
Ingane yakho izinyanga eziyisithupha? Zama ukupheka isanqante puree nge-crumb. Ngokwelashwa kwe-cultin (ezishisayo), i-allergenicity yemikhiqizo yanciphisa kakhulu. Ijusi ishicilelwe ngokwemvelo kusuka izaqathe eziluhlaza, futhi kungcono ukunikeza ingane izinyanga ezingu-8-9, kuqala ngepuni isipuni esingaphelele. Ukwethula izaqathe ekuqhathaniseni kungase kuqaphele nakakhulu, ngamazambane esobhoziwe. Kunconywa ukupheka wonke umndeni.
I-carrot ne-irayisi isobho elihlanzekile
Thatha:
♦ 0.75 amalitha omhluzi
♦ 4 izaqathe
♦ itafula elilodwa. i-spoonful of rice
♦ 20 g webhotela
♦ 1/2 ikhamishi ukhilimu
♦ 1 isikhupha samaqanda
♦ usawoti ukunambitha
Ukulungiselela:
Sika izaqathe, ubeke kancane nge-ibhotela encane, uthele umhluzi, engeza irayisi ehlanziwe bese upheka ngamathumba amancane ngamaminithi angu-40. Engeza i-isikhuphali esichotshoziwe. Sula inqwaba esiphelile, i-puree ephumela ekuhlungeni umhluzi ukuze kuhambisane nesobho, gcwalisa ngamafutha. Uzoqinisa impilo yengane, uma unyaka nonyaka noma emibili uzomnika amakhekhe amancane aqoshiwe, aphethwe nsuku zonke nsuku zonke. Futhi ngokushesha nje lapho imvuthuluka ikhula amazinyo, ake usuku ngalunye emva kokudla kwasekuseni kudle okungenani ingxenye yesanqante eluhlaza.
I-Señor utamatisi
Umlobi wase-Italy uGianni Rodari wabiza ngokuthi le mifino ngokuthi inkosi, uvame ukubukeka ehlakaniphile, kubalulekile, njengokungathi uyathandeka. Futhi ukudida inkosi yethu ngokuziqhenya okukhulu, ngezinye izikhathi kuthiwa kuthiwa i-tomato. Kodwa inzuzo ye-utamatisi kulokhu ayifuni. Ikakhulukazi kakhulu carotene in utamatisi, okuyinto ukhokha umbala wakhe obomvu noma ophuzi. Kukhona futhi into ebalulekile ye-carotin e-lycopene, i-antioxidant enamandla, enomphumela omuhle ekusetshenzisweni kwemithi. Kulawo utamatisi, ikakhulukazi emhlabathini, iningi lamavithamini C - 25 mg nge-100 g we-pulp. Amasheya kavithamini C asebenza kahle kakhulu, ngoba lesi sithelo sinamathele ensimbi, futhi sihlangene ne-ascorbic acid emzimbeni kangcono kakhulu. Utamatisi kubhekwa njengenye yemithombo eyinhloko ye-microelement ye-selenium, enezindawo zokulwa ne-antioxidant. Kubomama abazayo, kubaluleke kakhulu. Abacwaningi abaningi bathi ukuntuleka kwe-selenium, ngesikhathi sokukhulelwa kuholela esongweni esibi kakhulu. Ngaphezu kwalokho, i-selenium isekela ukuqina kwezintuthwane ezisencane, okubaluleke kakhulu ekuzalweni kokubeletha nangesikhathi sokuphumula emva kokuzalwa kwengane. Okungcono futhi okuwusizo kakhulu utamatisi omusha ngendlela yakhe yemvelo noma njengengxenye ebalulekile yimuphi isaladi. Futhi, phawula ukuthi ziwusizo ngokulinganayo futhi ezihlwabusayo, njengezitamatisi ezibomvu, ezibomvu neziphuzi. Futhi ku vithamini C eluphuzi nebomvana kuncane kakhulu kunobomvu. Kodwa ngisho nokupheka, iningi le-carotene liyalondolozwa futhi lifakwe kahle. Izitsha eziningi zinika utamatisi ubuhle obuhle kanye nobuncwane.
Utamatisi onezinyosi
Thatha utamatisi ovuthiwe (ekubaleni - oyedwa utamatisi ngomuntu ngamunye), okwenza emgodini ngamunye, uthele uju lapho bese uwabeka emahoreni ayishumi emakhazeni. Khonza emaqabunga e-ulethisi.
I-turn-tale tale
Ake sikhumbule owesifazane ohluphekayo kaNekrasov, owazibheka njengenjabulo kakhulu, ngoba wayenesipuni esihle ensimini yasekhishini: "Leli viksi liyiphunga, le turnip iyamnandi!" Ngenjabulo efanayo, kuyoba nemifino enempilo kanye nezingane zethu, uma singabhubhisi izindiza zabo ukunambitha "pechenyushkami" ehlukile kanye nezinye izidakamizwa ze-gastronomic. Kodwa sibuyele ku-turnip yethu.Lesi sithelo sinezivithamini eziningana kakhulu.Izinye izitsha zokupheka eziphekiwe noma ezibilisiwe zingaphekwa ngamazambane ahlambulukile. Endleleni, i-puree ye-turnip evamile ixubene noju (i-table 1 etafuleni lamazambane ahlambulukile 1 ithisipuni uketshezi lwamanzi), kuyoba ukuvimbela okuhle kakhulu emakhazeni (okuyiqiniso, ingahlinzekwa ezinganeni ezingenayo i-allergies kuze kube uju.) Yiqiniso, akuzona zonke izingane ezizokwazi ukunambitheka nokufutheka kwe-turnip evamile, futhi ukunambitheka okunamnandi kwe-turnip kunenani elikhulu futhi inani elilinganiselwe le-turnip kuwo ushukela kanye nokuqukethwe okuphansi kwekhalori. Manje, izinhlobo ezinomsoco namanzi ngaphandle kwamafutha abhekene namafutha abalulekile, abadlayo, baya ngokuya bathandwa, njengokungathi bahloselwe izinsana. Kusukela kuleso siphetho, kutholakala ama-decoctions evelele kunazo zonke kanye nezamaminerali athile kakhulu.
I-turnip, isetshenziswe ngama-apula kanye nemifino emisiwe
Thatha:
♦ 150 i-turnips
♦ ithebula le-1/2. ibhotela lesipuni
♦ apula 1/2
♦ ithebula le-1/2. nezinkezo zezithelo zomisiwe
♦ itafula eli-2. izinkezo zeju
Ukulungiselela:
I-turnips ehlutshiwe, upheke kuze kufike uhhafu uphekwe, bese ufaka ama-apula ahlosiwe, uhlanza omisiwe bese uletha kulungele. Masinyane gcwalisa amafutha noju (noma isisindo seviki).
Ikhasi elimnandi
Kunzima ukusho ukuthi yiziphi izinzuzo zalesi siko kubalulekile. Ukudla, ukunambitheka kwe-piquant, ijusi, ukukhanya kombala? Kodwa ngaphezu kwakho konke siyakwazisa i-vitamin and mineral composition. Nakuba ezinye izimfanelo nazo zibalulekile. Kufanelekile ukufaka i-pepper elicwecwe enesiphuzi, isobho noma ezinye izitsha 3-4 amaminithi ngaphambi kokuba zilungele, njengoba ukudla kungagcini nje ngamavithamini namaminerali ayigugu, kodwa futhi kuthola iphunga elimangalisa elimnandi nelinambitheka elimnandi. I-Pepper kufanele ifakwe 3-4 amaminithi ngaphambi kokuthi ilungele, hhayi ngaphambili, kungenjalo ngeke "ilahle" iphunga, ngokupheka okude isikhathi eside, iphunga nokunambitheka kukhulu kakhulu. Futhi amavithamini alondolozwe kangcono kakhulu, kanti i-pepper elimnandi kunezinhlobo eziningi, ngakho-ke banikeza amagama ahlukene, ama-gogoshars aseMoldova anezithelo eziqhekekile, amakhisolisi afakwe pepper, ama-ovoid, ngisho nama-prism-bloated .Umbala wombala we-pepper othakazelisayo cishe ucebile njenge-rainbow - eluhlaza, obomvu, ophuzi, o-orange.
Isobho se-beetroot esheshayo
Thatha:
♦ 2 beet abilisiwe
♦ amagremu angu-400 yemifino efriziwe
♦ amaqanda amabili enkukhu abilisiwe
♦ amabala
♦ amaqabunga amabili
♦ i-clove ye-garlic
♦ usawoti kanye ukhilimu omuncu
Ukulungiselela:
Faka ikhasi lezinyosi eziphekiwe, uwafake emanzini abilayo anobisi. Uma uphinde ubilise, engeza imifino, i-leaf leaf. Ngemuva kwemizuzu emihlanu isidlo esilisayo sikulungele. Isizini ngegalikhi egayiwe, kakade epulazini engeza iziqephu zeqanda elibilisiwe, imifino echotshoziwe kanye ukhilimu omuncu.