Kwakubanda futhi kubanda. Ngalesi sikhathi sonyaka, kunzima kakhulu ukugcina ukudla okunomsoco, ngoba konke okufanayo i-vitamin ayanele emzimbeni. Kodwa kukhona imikhiqizo ethile ezosiza ukugcwalisa umzimba ngezinto eziwusizo.
Ngakho yikuphi ukudla okumelwe kudliwe ebusika ukuze uzizwe uhle? Namuhla sizokhuluma ngemikhiqizo edingekayo kakhulu ngesikhathi sasebusika. Siyabonga, umuntu angazizwa egcwele amandla.
I-Vitamin D. Ebusika, umuntu umane nje engenaso ilanga. Ngakho-ke i-vitamin D kufanele itholakale ekudleni. Lokhu akuyona inkinga, into esemqoka akumele ukhohlwe ukugcwalisa umzimba wakho. I-Vitamin D iqukethe oatmeal, caviar, ibhotela, ubisi, inhlanzi, i-cod yesibindi, ushizi. Uma usebenzisa imikhiqizo yansuku zonke kulolu hlu, kuzoqinisa isimiso somzimba sokuzivikela, sithuthukise umbala wesikhumba futhi sivuselele ukucindezelwa kwegazi.
Iklabishi elidliwayo . Lokhu kuwumkhiqizo wokuvutshelwa, kanye ne-kefir newayini. Iklabishi enjalo iwusizo kakhulu kunejwayelekile noma isitshulu. Esikhathini iklabishi zonke amavithamini awusizo agcinwa. Iqukethe amavithamini B, C, K kanye nezici zokulandelela (potassium, sodium, iron, calcium, sulfur, copper, zinc, boron, silicon). Phakathi nokuvutshelwa kwalo, umkhiqizo uhlotshiswe ngama-acids e-organic, kuyadingeka ukuze umsebenzi omuhle wepheshana lokugaya.
Amazambane . Lona ngumkhiqizo ongafanele udliwe ebusika. Uma le amazambane abasha anezinto eziwusizo, khona-ke lesi sakhi, ngaphandle kwesitashi, ngeke sithole lutho emzimbeni. Ngakho-ke, ukunciphisa ukudla kwakho futhi uphume amazambane ebusika. Kungenzeka ukuthatha amazambane esikhundleni semifino emnandi kakhulu. Hlanganisa ukudla kuhhavini futhi ujabulele kubo, ikakhulu uma kunethuba lokuthenga imifino efriziwe esitolo. Ukuntuleka kwemifino ebusika lapho.
Amajikijolo abusiwe . Kodwa mayelana namajikijolo izinto zihlukile. Ama-cherries ane-frozen, ama-currants, ama-strawberries ayimithombo emihle kakhulu ye-vithamini nama-microelements. Zigcina konke okuwusizo ngisho ngenkathi efrijini. Ngakho-ke, ungaphazamisa ngokuphephile amajikijolo bese uwafaka ku-yogurt. Kungenzeka ukwenza ama-teas anambithekayo futhi awusizo, ama-protein cocktails nezinye iziphuzo ezithakazelisayo. Kungenzeka ukulungiselela syenemnogo compote. Khona-ke njengenganekwane iyatshela.
I-salinity . Amalungiselelo asekhaya njengama-marinades, ama-compotes, ama-jams nama-pickle ampofu kakhulu ngamavithamini. Ngakho-ke, akufanele asetshenziswe. Yiqiniso, ziyisiphuzo futhi zibonakala zibalulekile, kodwa empeleni ziyi-tolkunik. Ukhonza lezi izitsha ukugcwalisa isisu. Ngakho-ke ungatholi usawoti, uhlaziye kangcono izaqathe.
Izithelo nemifino . I-World Health Organization itusa ukuba ukudla okungenani kwezinsuku ezingu-5 zezithelo nemifino, ingxenye ngayinye ye-100 gr. Ebusika, umuntu akufanele avimbele imifino nezithelo. Kuyacaca ukuthi ukushisa okushisa kuzokhipha imikhiqizo yomhlabathi ngokuqukethwe kwezinto eziwusizo, kodwa lokhu akusona isizathu sokuba banqabe. Ngokungafani nokudla, kungcono impilo nemisebenzi yezitho.
Imifino . Akukho umehluko kunjani ukuthi usebenzise imifino, ingaba yombili futhi isomile. Ngomumo owomile, wonke amafutha abalulekile kanye nezici zokulandelela azogcinwa. Ngakho-ke, ungakhohlwa ukwengeza zonke izitsha ezimile imifino bese ugcwalisa umzimba ngamavithamini.
I-Cranberry . Ubani owayengacabanga, kodwa ebusika kungaba usizo kakhulu ukusebenzisa ama-cranberries. Kunesisindo esikhulu sevithamini C kanye ne-vitamin PP engavamile. Khona-ke ukhuthaza ukungena kwe-ascorbic acid. Ngakho-ke, ebusika umthombo omuhle wevithamini ngu-cranberry. Kuyasiza ukwandisa umkhuhlane womuntu, kule ndaba, umane nje akanayo olinganayo. I-iron, boron, iodine, i-magnesium, i-cari, isiliva ne-manganese ifakiwe ekubunjweni. I-Cranberry idume ngezindawo zayo zokulwa ne-antioxidant. Futhi i-Morse evela ku-cranberries iyakwazi ukususa ama-slag, amakhemikhali nezinsimbi ezisindayo emzimbeni womuntu.
Izithelo ezingavamile . Abantu abaningi besaba ukuzama izithelo ezingavamile, besaba ukulimaza isisu sabo. Kodwa ukwethembeka, i-tokartofel nayo ingabhekwa njengemifino exotic. Phela, kwalethwa ngekhulu le-17, kanye ne-papaya kanye nemango. Ngakho kungani kufanele uzilinganise? Kufanelekile ukunaka i-kiwi, kungumthombo omuhle kakhulu we-ascorbic acid, lapho kukhulu kunalokho ku-cranberries. Kodwa i-avocado ngumkhiqizo owusizo kakhulu onama-acids amaningi ayi-unsaturated. Ubhanana bugcwele potassium, ngakho-ke kuyasiza kakhulu ezitsheni zenhliziyo.
Kubalulekile ukuqaphela ukuthi ukudla kwasebusika kuhluke nokudla kwasehlobo. Organizmuzhno ngisho namandla engeziwe ukunikeza umzimba izinga lokushisa efanele.
Inyama . Ebusika, sidinga ukudla okungcono okunomsoco. Futhi inyama izohlinzeka inani elidingekile lamaprotheni namafutha esilwane. Kungcono ukubhaka noma ukucima inyama. Sebenzisa inkukhu noma inyama yenkomo enconyiwe. Izakhamuzi ziyanqabela ukudla inyama ethosiwe. Ngempela, kuye kunomonakalo omkhulu kunokuhle.
Tea . Itiye elimnandi lizosiza ngokushesha ukufudumala isidumbu se-frost. Kodwa kungcono ukwenza itiye nge-mint, inja rose noju. I-spice ithonywa ukujikeleza kwegazi futhi ithuthukise isimo sengqondo. Itiye elihlaza i-antioxidant yemvelo. Ebusuku obubandayo kakhulu ungakwazi ukuphuza iwayini eliyi-mulled.
Imikhiqizo yobisi . Umzimba udinga i-bifido- lactobacilli, okubandakanyeka ekugayeni. Ungabathola ngokudla ubisi oluphekiwe obisiwe, i-yogurt ne-yogurt. Izakhamuzi zixwayisa ukuthi akufanele uzithembele kuma-amaswidi nama-dessert, azobekwa eceleni. Ubisi buzokunika i-calcium.
Izithelo ezimile . Amantongomane nezithelo ezomisiwe kuzosiza ukugcina ibhalansi ye-vitamin. Lena umthombo owengeziwe wamandla. Futhi izindaba ezinhle kunazo zonke ukuthi le mikhiqizo ayithinti isiqhwa. I-Kushaitekeshyu, i-almonds, ama-hazelnuts, ama-walnuts, ama-apricot omisiwe namazithelo omisiwe. Zine-iodine amaningi, i-magnesium, i-zinc ne-vithamini E.
I-Kashi . Anamavithamini amaningi lapho. Isibonelo, ku-buckwheat kunezinsimbi eziningi nezinye izakhi zokulandelela. Uma udla i-oatmeal yekusasa, uzozizwa ugcwele kuze kube semini futhi ngeke kube nesilingo sokudla ikhekhe. Ilayisi isusa amakhemikhali nama-toxins.
Ukudla kwasebusika akulona okuncike njengoba kubonakala. Ngakho-ke, kubalulekile ukukhombisa ingqondo encane nokwandisa ama-horizons. Bon appetit!