I-Vitamin C
Isenzo se-ascorbic acid singafaniswa nomjovo wobusha. Iyanciphisa inani lama-radicals amahhala akhiwa emzimbeni ngaphansi kwethonya lokukhanya kwelanga nokungcola komoya, futhi ungumsindisi weqiniso womama nengane e-megalopolis. Ungayithola kanjani? Ubilise ama-broccoli ambalwa, wenze isaladi iklabishi, pepper elimnandi, utamatisi kanye ne-parsley, ne-dessert, cherry noma i-currant emnyama.
I-Vitamin H (i-biotin)
Uxanduva lokukhipha ikhosi. Ukuntuleka kwalo kungathinta ukuthuthukiswa kwegazi, i-seborrheic dermatitis, ukwandisa ukulahlekelwa izinwele, ukunikeza ukubukeka okhathele, ukuvuvukala nokudabuka kwesikhumba. Ungayithola kanjani? I-Biotin iningi eklabishi omhlophe nekholifulawa, ubhontshisi kanye nama-peas aluhlaza. Kusuka amajikijolo nezithelo kukhona ama-apula amahle, ama-strawberry nama-melon.
I-Vitamin E
Kubalulekile ukuvuselela izicubu futhi uzivikele emiphumeleni eyingozi yemvelo. Ukubamba iqhaza ekuqaliseni i-collagen ne-elastin, kuvimbela ukubukeka kwemibimbi. Futhi ukuthuthukisa ukujikeleza kwegazi, kunikeza umama onobuhlungu futhi kuthuthukise ukuhlinzeka ngegazi lomntwana. Ungayithola kanjani? Uncike emifinini eluhlaza okwesibhakabhaka futhi ungadlulisi inambuzane nge-dandelion - ephekwe kuzo izitsha ezicebile nge-vithamini E. Yidla ama-apula ngembewu bese wenza itiye kusuka emaqabunga okusajingijolo ngamaqabunga.
Izingqimba zamaqabunga e-ulethisi
• Isaladi enkulu 5-6 ishiya ama-F 150 amagremu eshizi
• 100 g wezinhlobonhlobo
• 5 g yeminqumo
• 1 tbsp. l. amafutha yemifino
Ama-champignon anqunywa ngamacube futhi gazinga kuze kube igolide emafinini yemifino. Ama-oliva anqunywa emasongweni. Hlanganisa ushizi, ama-champignon othosiwe neminqumo. Ngolunye uhlamvu lwekhasi, faka ezinye zezingubo. Bafake emigqumeni bese uvikelekile nge-toothpick.
I-Vitamin D
Usiza ukubuyisela isikhumba somama bese uhlukanisa amangqamuzana omntwana, okuvumela ukugwema isisindo sokuzalwa esincane. Kuthuthukisa ukukhanya nokuqina kwezithambo, kusiza ukulwa nokuhlukumeza, kunciphisa inqubo yokuguga. Ungayithola kanjani? Pheka izitsha ezikhanyayo - kusuka izaqathe ezibomvu, utamatisi obomvu, anyanisi oluhlaza kanye nophepele omnandi wembala yonke. Futhi usebenzise amakhambi ngokukhululekile - kusuka ku-parsley no-mint kuya ku-sorrel no-sage.
Gazpacho
• Utamatisi ama-10 amakhulu
• ukhukhamba ama-3
• 2 pepper elimnandi
• ama-clove ama-4 amakhulu
• Iziqephu ezine zezinkwa ezimhlophe
• u-anyanisi omkhulu 9 100 ml amafutha omnqumo 2 tbsp. l. iwayini iviniga
• 1 tbsp. l. isikhulu esikhulu salasawoti ka-parsley
• amanzi abandayo, utamatisi ujusi
I-rastolkite usawoti kanye ne-garlic emanzini, engeza isinkwa esiphukile namafutha omnqumo. Hlanganisa nokuvumelana okuhambisanayo. Vumela ukuphuza amahora angu-1-1.5. Gwema u-anyanisi bese uthele uviniga. Utamatisi ukhala, ususe ikhasi bese ususa imbewu. Thela i-pepper elimnandi kuhhavini elushisayo ngaphambi kuka-200 ° C imizuzu engu-7-8. Susa futhi emva kwemizuzu engu-5 susa ikhasi bese ususa imbewu. Hamba ikhukhamba esikhumbeni. Sika amaqabunga e-parsley amakhulu. Beka zonke izithako ku-blender (anyanisi kanye noviniga) bese usika. Lungisa isobho esiqandisini amahora angu-5-6.
I-Vitamin K (phylloquinone)
Siza ukunciphisa ukuvuvukala nokuvuvukala kwesikhumba, okubaluleke kakhulu ngenkathi eshisayo. Ungayithola kanjani? Ukufuna imikhiqizo efanele, iya kumbala oluhlaza. I-vitamin K eluhlaza kunazo zonke izimila, ama-tomate aluhlaza, amahlumela aseBrussels, inambuzane.
Apple soufflé
• ama-apula amabili amakhulu aluhlaza
• 150 g we-cottage shizi
• 2 tbsp. l. ukhilimu omuncu
• i-egg yolk yeqanda elilodwa
• 2 tbsp. l. ushukela 3 g ibhotela
• 3 tbsp. l. ushukela oluyimpuphu
Ama-apula we-peel esikhumbeni kanye nembewu bese uthatha ama-cubes. Hlanganisa nabo ushukela bese ubeka umlilo. Ukugxilisa njalo, ulethe ngamathumba bese ususa epulazini. I-cottage cheese whisk nge ukhilimu omuncu bese ufaka ifomu lokugcoba. Okuphezulu ngama-apula. Ufafaze i-soufflé nge ushukela oluyimpuphu bese ufakwa kuhhavini, uphethwe ku-160 ° C imizuzu engu-30. Ukudla okulungele, uma uthanda, ukuhlobisa nge-cream ehlutshiwe. Phuza amanzi ajwayelekile, ngaphandle kwegesi. Ihlanza umzimba we-toxin, ithuthukisa umzimba. Lokhu kusiza ukunikeza isikhumba umbala onempilo kanye nokuhlunga okudingekayo. Izidakamizwa zeluleka ukuphuza iziglasi eziyi-8 zamanzi ahlanzekile ngosuku, ikakhulukazi eshisayo. Kodwa khumbula ukuthi ku-trimester yesithathu, ukuze ugweme i-edema, kufanele ukhawule inani lemali ephuzile ephuzile 1.2-1.5 amalitha.
Khohlwa nge-mexican refuellings
Ama-saladi asehlobo asebenzisa amanzi amaningi yemifino ngokukhululekile - ngo-sunflower amaningi kavithamini E, umnqumo kanye ne-linseed zicebile ngendlela engavamile kakhulu ye-monounsaturated fatty acids. Indima yamafutha amahle kunzima ukugcizelela. Abagcini nje ngokusiza ukufaniswa kwamavithamini A, D no-E kusuka kokudla okutshala, kodwa futhi kuyadingeka ukuphuthumisa nokuqina kwesikhumba, udle izithelo eziningi. Njengabahlinzeki bama-antioxidants, bayonika isikhumba ukuba siphumelele futhi sishaye. Khonza imifino hhayi njengento yokuhlobisa, kodwa njengesitsha esikhulu. Zinezinhlamvu eziningi eziwusizo, i-carbohydrate eyinkimbinkimbi kanye ne-fiber. Lezi zinto zibalulekile ekusebenzeni okujwayelekile kwazo zonke izinhlelo zomzimba nokuhlanzwa kwayo. Khumbula ukuthi ama-carbohydrates ekudleni kwakho kufanele abe kane ngaphezu kwamaprotheni namafutha. I-fibre ilwa nobuchopho nokukhanya okungahambi kahle, kuvamile ukusebenza komathumbu. Vikela isikhumba elangeni, ngakho-ke kusukela ekwakhiweni kwezindawo ze-pigment nokufaka isithombe ngezimpahla nge-beta-carotene (izinga elibomvu-ophuzi) kanye ne-selenium (imbewu ka-sunflower).
Nika:
Ukudla okuqukethe amafutha amaningi wesilwane - kuphazamisa ukufihla kwezingqungquthela ze-sebaceous; ukudla okushisayo kakhulu - kungabangela ubomvu; amaqebelengwane, ama-pastries kanye nemiqulu emihle kutholakala inqwaba yemifino emihle; itiye eqinile nekhofi: i-caffeine equkethwe kuyo iholela ekudleni komzimba, kubangele ukugqama, ukuvuvukala nokuvuvukala. Ama-teas angcono ukuphuza i-herbal.