Uma owesifazane engafuni ukuhamba kahle futhi agcine ukuvumelana kwakhe iminyaka eminingi, khona-ke uzokwazi ukubeka iklabishi ebhasikidi, kungakhathaliseki ukuthi uyini: umbala, obomvu, isi-Chinese, i-broccoli, umhlophe noma enye. Yonke iklabishi iwusizo kakhulu futhi iqukethe amino acid abalulekile, ama-microelements, amavithamini. Iklabishi ingumthombo wamavithamini A, C, E, K, PP, U, amavithamini eqembu B. Futhi: i-fluorine, manganese, i-zinc, i-iron, i-magnesium, i-potassium, i-phosphorus, i-microelements, i-calcium.
I-fibre yeklabishi ihlanza amathumbu avela ku-slags, ijwayele ukukhipha izakhi, ithuthukise ukugaya. Kunjengokungathi akudingekile konke okungadingekile kusuka emaphethelweni emathunjini.
Izingxube ze-antioxidant iklabishi zikhuphukela emzimbeni. Ukholifulawa uqukethe izinto ezivimbela ukubunjwa kwamangqamuzana omdlavuza noma ukunciphisa ukukhula kwazo. I-sauerkraut emhlophe iklabishi ne amajikijolo ama-cranberries, futhi isetshenziswe ngemifula ingabizwa ngokuphepha ngokuthi i-elixir of harmony.
I-Sea kale ithatha indawo ehloniphekile, icebile nge-iodine, "edla" i-gland gland, ngaleyo ndlela iqondisa ukushintshaniswa kwe-hormonal yomzimba. Ngokuntuleka kwamahomoni e-thyroid, ukuphuza ukucabanga, i-edema, ukukhuluphala kukhula, futhi lapha akusekho ubuhle.
Izaqathe kanye ne-beet - kuzosiza emzabalazweni wokuvumelana. Amasaladi avela kuwo kumele agcwaliswe ngamafutha omnqumo noma i-sunflower, ngaphandle kwalokho amavithamini ala mifino awaxhunyiwe ngumzimba.
I-Radish icebile izakhi zokulandelela, iqukethe i-salicylic ne-nicotinic acid. Intukuthelo ehamba nayo ivuselela ukukhiqizwa kwe-bile, okuvimbela ukunqwaba kokudla, futhi kuvamile ukugaya. Kuyinto ye-bile acids edlala indima enkulu ekutheni umzimba usebenzise amafutha. I-fibre enamandla iqinisa i-peristalsis yepheshana lomathumbu.
Imifino, i-dill, i-parsley, isipinashi, i-ulethisi - ngokwayo "ecela ebhasikisini." Lezi izitshalo ezincane-khalori (kuze kube ngu-130 kilojoule kilogram ngayinye yama-greenery). Ucebile amavithamini A, B, C, K, folic acid nama-microelements. Futhi i-fluorine, i-calcium, i-sodium, i-phosphorus, i-zinc, i-potassium, i-magnesium.
Amafutha abalulekile e-parsley ne-dill azophakamisa ithoni nomoya, futhi isaladi yemifino ehlukene, egqoke i-apple cider uviniga namafutha omnqumo, izobhekana kahle ne-spring hypovitaminosis futhi iyoba isidlo esihle kulabo abafuni ukuphucula.
Amajikijolo nezithelo
Izithelo ze-Citrus zicebile amavithamini C, A, Group B, aqukethe i-fiber, i-pectin, i-magnesium, i-potassium, i-calcium, i-folic acid, ngakho-ke kuhle ukuvimbela ukuqina kwesifo sokuqina kwesifo sofuba kanye nokugcina umsebenzi wenhliziyo. Ngemuva kwamaphilisi amnandi edilini "I-Mezima" ingathathwa indawo nezinhlamvu ezimbalwa ze-orange noma ilamula.
Uma ulahlekelwa isisindo, awukwazi ukwenza ngaphandle kwama-apula. Lesi yisithelo esivame kakhulu emgqeni wethu futhi eshibhile kakhulu. Ekudleni komfazi ofuna ukuhlala njalo, ngokuqinisekile awela ama-apula, ngoba ajwayele ukumisa umzimba we-fat metabolism, aphule amafutha anobungozi (i-cholesterol), ngaleyo ndlela akhulise amaphesenti e-polyunsaturated fatty acids ewusizo.
Amapheya angangenwa ngokuphepha kuma-apula, ayenamanzi futhi ahlwabusayo, acebile ku-pectin. Kodwa-ke, kufanele kukhunjulwe ukuthi amapheya anomthelela we-astringent.
Ukulahlekelwa isisindo kukhuthazwa amajikijolo - lezi zinkimbinkimbi zemvelo eziningi. Ama-blackberries, ama-strawberries, ama-blueberries, ama-strawberries, ama-raspberries, ama-currants - lawa majikijolo akhululeka umzimba emanzini ngenxa yemithi enkulu ye-vitamin C. Zombili amajikijolo amasha namaqanda ayasiza.
I-berry enkulu kakhulu i-velon, ihlanza izinso nama-ureters, isusa i-slag. Umthelela we-watermelon action uzokwanda uma udliwa ngesinkwa se-rye.
Inyama nenhlanzi
Ngakho-ke, esitokisini sokudla sowesifazane ofuna ukuhlale elula futhi engafuni ukuphola, udinga ukwengeza inyoni, inyama yogwaja, inyama yezinyosi kanye nenkomo yenkomo ephansi.
Umthombo wamaprotheni wezilwane yizinyosi zezinkukhu, zifakiwe ekudleni kokunciphisa umzimba. I-yolk ye-egg inesithambile se-vitamin A ne-trace elements, ezithintekayo ekuhlahleni kwamafutha.
Inhlanzi - umkhiqizo obalulekile wokugcina ukuvumelana. Izinhlanzi zasolwandle zivuselela umzimba nge-polyunsaturated fatty acids, ezingenakwenzeka, ngoba izicubu zomuntu azikwazi ukuzenza zenziwe.
Lawa ma-acids abizwa nge-Omega-3, ahlangene abe iqembu lama "vithamini F". Ama-acid acat athatha indima enkulu emzimbeni womzimba, kufaka phakathi ama-solvents amavithamini A, D, E, K. Amavithamini, nawo ayingxenye yama-enzyme aphula ama-carbohydrates, amaprotheni namafutha.
Izinhlanzi zasolwandle ziwumthombo we-microelements, ikakhulukazi i-calcium, i-phosphorus, i-iodine.
Uma imikhiqizo yamaprotheni idliwe ngaphandle kokudlulela ngokweqile, lokhu kuzosiza ukunciphisa ama-deposit amafutha nokwakha ubukhulu bemisipha.
Imikhiqizo yobisi ephucuziwe
Ungavumeli ubuhle obuhle futhi ngaphandle kwemikhiqizo yobisi obumuncu. Imikhiqizo yobisi oludliwayo icebile kumavithamini eqembu I-Group B, iyakwazi ukuqeda amakhemikhali emathunjini, futhi aqukethe amabhaktheriya anenzuzo.
I-Cottage ushizi iqukethe amaprotheni, aphethwe kalula ngumzimba, isulfure, i-phosphorus, i-calcium, ngakho igcwalisa umzimba isikhathi eside.
Isitsha esihle kakhulu sokulahlekelwa isisindo - i-cottage ushizi nama-fresh herbs: cwilisa umuncu omncane, engeza ushukela omncane, futhi ulungise umthamo we-curd ku-mixer. Fakela kahle imifino - i-parsley, i-dill, isipinashi, i-ulethisi. I-Cottage ushizi sihlangana nemifino futhi sibeka igquma esitsheni, sizohlobisa ngamahlamvu esaladi eluhlaza.
Isisindo esivamile, impilo, kanye nokuzivikela komzimba ngezindlela eziningi kuxhomeke esimweni se-microflora yamathumbu. Ngakho-ke, nsuku zonke ebusuku kufanele uphuze ingilazi ye-kefir, esheshayo ixazulule izinkinga eziningana.
Tea
Itiye elihlaza isiphuzo esihle kakhulu sokulahlekelwa isisindo. It igcwalisa umzimba nge microelements, ukushisa amafutha futhi kuyinto antioxidant eqinile, okungukuthi, ukubopha nokususa ama-radicals mahhala, okungaba imbangela yokwakhiwa kwezicubu zomdlavuza.
Kufanele wazi ukuthi itiye eluhlaza ayikwazi ukudakwa ngokushesha ngemva kokudla, likhulula kakhulu isisu, liyanciphisa i-peristalsis yalo: ukudla kuhlanjululwe kahle futhi kunomsoco. Kungcono ukuphuza itiye phakathi kokudla noma okungenani isigamu sehora ngemva kokudla.
Ukudla kokulahlekelwa kwesisindo esisheshayo
Iviki eli-1. Njalo amahora amane okudla, ukushintshanisa ama-oranges amathathu namaqanda amathathu abilisiwe, isibonelo,
08.00 - 3 ama-oranges;
12.00 - 3 amaqanda abilisiwe;
16.00 - 3 ama-oranges;
20.00 - 3 amaqanda abilisiwe.
Phakathi kokudla, uphuze itiye elihlaza.
2 isonto. Njalo emahoreni angu-4, sidla i-oatmeal noma i-porridge. Phakathi kokudla, uphuze itiye elihlaza.
Isonto eli-3. Njalo amahora amane kukhona izithelo nemifino, ngezikhathi zokuphuza itiye elihlaza.
Iviki lesine. Yiya kwimenyu evamile, kodwa udle ingxenye yesabelo kusukela ngesilinganiso esivamile. Futhi, yebo, itiye eluhlaza! Uma usinda ekudleni, umphumela uzoba mnandi!
Imikhiqizo yamabhakede
Kuvame ukukholelwa ukuthi ukuze ulahlekelwe isisindo, kufanele ushiye ngokuphelele isinkwa. Kodwa lokhu akufanele kwenziwe. Isinkwa se Rye, abakwa-crackers, izinkwa zokudla nesinkwa nge-bran - umthombo we-fibre yokudla nama-vithamini B.
Ubhontshisi kanye nezitshalo
Kusuka okusanhlamvu khetha i-oatmeal kanye ne-buckwheat.
I-Buckwheat iqukethe amaprotheni angu-11, okungaphezu kwamanye okusanhlamvu. Kugcwele, ungahlala "izinsuku" ezimbalwa.
Ukudla komculi ovelele u-Olga Sumskaya unomkhumbi we-buckwheat (ngaphandle kwamafutha, ushukela, usawoti) netiye eliluhlaza izinsuku ezimbili noma ezintathu. Uyamsiza ukuba alondoloze isisindo esifanele. Umculi uNatasha Koroleva, odumile ngesithombe sakhe esihle, ukhetha iphalenda ye-buckwheat ngezinsuku zokuzila.
I-oatmeal iqukethe u-vitamin E amaningi, okubangela ukukhiqizwa kanye nentsha.
I-oatmeal porridge, ephekwe emanzini, isebenza njenge-sorbent engokwemvelo, ivule i-membrane emangcwabeni yesisu.
Ukwakheka kwezitshalo (i-soy, ubhontshisi, i-peas) kunezinhlobo ze-phytoestrogens, izinto ezifana nokuhlelwa kwe-hormone yesifazane. Imifino nayo iyimithombo yamaprotheni wemifino.
Bondla futhi basekela isizinda se-hormonal sowesifazane esimweni esivamile. Futhi ama-hormone, wona, azokwenzela ukuvumelana kwesimo sensikazi nobuhle. Kuqaphele ukuthi lapho uhlaziye ubhontshisi wezinyosi kanye nama-peas aluhlaza okweluhlaza kanye nesisu esiswini.
Amafutha nezinongo
Yonke imikhiqizo edingekayo ukuze kugcinwe ubuhle nokuzwana ikhethiwe, yini esizoyiphunga ngayo ukudla? Yiqiniso, izinongo namafutha.
I-cinnamon, i-cilantro, i-tarragon, i-sage, i-ginger, i-mint, i-rosemary, i-thyme, i-basil, iqabunga le-bay, i-pepper elimnyama nelomvulo lizothuthukisa ukugaya umzimba emzimbeni futhi linikeze ngisho nezitsha eziyisisekelo kakhulu ukunambitheka nokunambitheka okukhulu.
I-mustard ne-horseradish ihlanzeke kahle imithwalo yegazi kusuka kwe-cholesterol, ukwandisa ukujikeleza kwegazi, i-garlic inezakhiwo ezifanayo.
Umnsalo namanje u-aphrodisiac - uthuthukisa amathuba okucansi kanye ne-libido. I-recipe ye-anyanisi isobho ikwaseFrance, abangacabangi impilo yabo ngaphandle kothando.
Edayiswa ngezinongo kanye nezinongo ukudla kudinga ukugqoka okuhle. Okuthandayo kumele kunikwe amafutha omnqumo. Inani lalo alikwazi ukugcizelela kakhulu kokubili ukulahlekelwa isisindo kanye nokudla okunomsoco. Ama-Olives namafutha omnqumo, njengoba ochwepheshe bathole, kunomthelela wokulahlekelwa isisindo, ukunciphisa i-cholesterol egazini, ukuvamise okuqukethwe kokusawoti namafutha emzimbeni.
Manje siyazi ukuthi yini ukudla okudingayo ukuze udle kangcono. Le mikhiqizo ifanelekile ekudleni okunomsoco womndeni wonke futhi ugcine ukuvumelana kwakho. Akekho oyohlala elambile ngokukhethwa kwemikhiqizo enjalo. Ungakholelwa inkulumo yefomula ukuthi owesifazane angase abe smart noma enhle. Njengomthetho, abesifazane abalungile bahlakaniphile, ngoba ukuze bahlale behle futhi behle kunanoma isiphi isikhathi, omunye udinga amandla, ukuqeqeshwa, ulwazi kanye namakhono.