Isithombo. Lezimpande kuyadingeka ukugcina igciwane elingavamile, futhi ligcwele vithamini C. I-Vitamin C isisiza isikhumba ukuba sihlale sinwebeka futhi sidle kangcono, futhi ebusika sizofika kahle. Ngaphezu isithombo, umbala wakhe. Izakhamuzi zithi imibala ekhanyayo epuleti, ukusiza ukulwa nokucindezeleka kanye nesimo sengqondo esibi, ukusiza ukugwema ukukhula kwesidlo. Kunoma yisiphi isitsha semifino ngaphandle kokunambitha, sinezela "mnandi" omnandi omnandi. Isithombo siphunga kakhulu emasaladi ngosawoti futhi sigqoke ukhilimu omuncu.
I-peas eluhlaza. Siyithatha njengesithasiselo esaladini noma njengendlela yokudla, futhi baseMelika basebenzisa i-peas njenge-dish side. Futhi kunjalo, iqukethe amaningi amavithamini C, E, K, okugcina amavithamini, adingekayo empilweni yethambo kanye ne-hematopoiesis evamile. Ama-peas anesisindo se-potassium, i-phosphorus, insimbi, isusa uketshezi okweqile emzimbeni, futhi ngenxa yokuthi iqukethe i-fiber, ngokushesha iholela ekuziphatheni.
I-Courgettes. Ngomthamo we-zucchini olinganisa amagremu angu-200 uqukethe isilinganiso sezinsuku zamavithamini C, K, eziningi ze-fiber. Isusa imikhiqizo ye-metabolic emzimbeni wethu kanye nezinhlayiya. I-Zucchini ithinta kahle isimo sesikhumba futhi i-diuretic enhle. Lena umkhiqizo omuhle wokudla, uqukethe ama-kilometer angu-20 ku-100 amagremu, ngenkathi ukupheka kungenzeka ukwengeze kuwo imifino, ukhilimu omuncu, i-batter, amafutha omifino. Zama ukhiqiza i-zucchini emafutheni, sizothola inhlanganisela ehlwabusayo yamaprotheni amaningi kanye nokuhlanganiswa okumnandi kwamavithamini.
Iklabishi elimhlophe. Ayinayo i-vitamin C eningi, okuningi kakhulu ku-broccoli efanayo, kodwa iningi le-fiber. Ngakho-ke, iklabishi ibizwa ngokuthi umkhiqizo onokuqukethwe okunamandla we-caloric, ukucubungula, umzimba uchitha amandla amaningi kunalokho owutholayo uma udliwe. Kodwa inani lokugaya iklabishi alinakulinganiswa. I juiciness iklabishi kanye ukunambitheka okukhanyayo kuvumela ukuyisebenzisa for cutlets, casseroles, saltwort, isobho, for isobho, amasaladi futhi ikakhulukazi ukhilimu omuncu. Iklabishi elisha, idinga ukukhwabanisa okuncane, futhi ifomu elitshisiwe noma elithambile kuhle ukulisebenzisa kanye namaqabunga aphelele.
Rhubarb. Ematafuleni ethu athola isikhathi esiningi, ukubekezelela kahle isimo sezulu esibi sehlobo lwaseRussia. I-Rhubarb isetshenziselwa ukondla, nakuba inesakhiwo esithambile, iziqu zalesi sitshalo azikho ezinzima kuneklabishi "emithanjeni" futhi zinomdla omuhle, omuncu. I-plus ukuthi ine-calcium eminingi yamathambo, izipikili namazinyo aphilile, futhi futhi i-vitamin C, esiyidingayo ebusika. Kungcono ukusebenzisa i-rhubarb ngunyosi noma ushukela, ungangeza amantongomane, u-ukhilimu omuncu ukuze uphathe kancane i-asidi. Iziqu ezibomvu zingadliwa futhi yilokho okuthandayo.
I-artichoke. Yonke unyaka wonke ama-artichokes ekheniwe atholakalayo, futhi ekuseni futhi entwasahlobo, ungabathenga ekupheleni kwekwindla nokuqala kwasebusika. Lesi sitshalo sinokubukeka okumangalisayo, kubonakala sengathi i-cone enkulu eluhlaza. Ngokubukeka kwayo, kungabesabisa abapheki be-novice, kodwa akukho lutho olubi kulo. Yonke i-artichoke kulula ukuyifaka, amapheshana angadliwa ngaphandle kwezithasiselo. Ama-artichokes anganezelwa kuma-casseroles, amasobho, ku-gazinga kusukela enyoni, kuya emanzini-irayisi. Ngakho, ukudla kungasetshenziswa nge-folic acid ne-vitamin C.
I-Cranberry. Le berry ebomvu engathobekile iyatholakala ukuze ithengwe nganoma yisiphi isikhathi sonyaka, ingathengwa kwifomu elisha, efriziwe nekheniwe, futhi nganoma yiluphi uhlobo olungalungiswa. Yengezwa kuma-saladi eklabishi omhlophe noma olwandle olwandle, yenza ama-pastries, inyama izitsha, i-casseroles, yenza ama-compotes nama-sauces. Kodwa okukhethwa kukho kungcono, kukhona okuluhlaza, ngoba kugcina zonke izinto eziwusizo ezivimbela ukuthuthukiswa kwezifo nokucasula, ukwandisa izinga "cholesterol enhle". I-recipe elula ye-cranberries kuyoba: inhlanganisela ne-cottage shizi elithambile, ushukela namajikijolo amasha. Kuyinto nje iphutha.
I-Persimmon. I-Persimmon ihlanganisa izithelo ezicebile ezithandekayo kanye nezinzuzo zemifino engcono kakhulu. Ngaphezu kwe-fibre ne-vitamin C, ine-magnesium ne-potassium eningi, ewusizo ngenhliziyo, i-lycopene, okubhekwa njengomuntu wempi olwa nomdlavuza kanye ne-carotene yamehlo. Kukhona okungafana nalokhu, futhi ekubunjweni kwamadlelo amnandi kanye nama-compotes, okunye ukudla okulula, njengesithelo esigqoka inyama yokudla kanye nama-saladi aluhlaza, ngoba le persimmon iguqulwe amazambane ahlambulukile.
Ubisi obugwedla nge-persimmon yiyona eyithakazelisa kakhulu, ngenxa yalokhu sihlanganisa isithelo, ehlanjululwe emathanjeni nasezihlahleni, ngokuhlanganisa, sengeza izipuni ezimbili zobisi nezipuni ezimbili ze-ayisikhilimu bese sithola isiphuzo esinempilo nesiphuzo. Yazi ukuthi kuphela ubisi umzimba uzokwazi ukubamba ngokugcwele i-carotene, equkethe i-persimmon.
Ama-Chestnuts. Lezi zinambuzane zivela kancane kakhulu ezimakethe zokudla, futhi njengomthetho, zingathengwa kusukela ngo-Okthoba kuya kuDisemba, ungaphuthelwa ithuba lakho. Ama-chestnuts aqukethe amaprotheni amaningi futhi, okubaluleke kakhulu, ama-fatty acids, asisiza uhlelo lwe-cardiovascular kanye nokusebenza okuvamile kobuchopho. Njengoba ezinye izifundo zibonisile, ukusetshenziselwa ukwandiswa kwezidalwa ezinjalo, kulungisa isistimu yonke yomzwelo womuntu futhi kuthuthukise inqubo yokucabanga. Futhi-ke, ukunambitheka kwe-chestnuts kumane kumangalisa, kunamafutha amaningi futhi kuyamnandi. Ayinayo ukunambitheka, ngakho-ke lezi nati zikulungele ukudla inyama kanye nama-saladi, ngisho nokudla okulula.
Ama-oranges abomvu. Ama-oranges abomvu, kanye nanoma yimaphi ama-citrus, angaziqhayisa ngomuncu omuncu noma omnandi futhi anikezwe uvithamini C. obala obomvu kuphela obala obomvu obuhlukanisa nabo kuma-oranges ajwayelekile, ngaphandle kokuhle uma ufaka ijusi elisha elisha namathanga e-orange ukudoba inyama izitsha, noma isiphi isaladi zemifino, izicucu zingasetshenziswa epulazini yenyama. Ukuhlobisa okunjalo kwendlovu etafuleni lokugubha, kuyoba usizo kakhulu, futhi kuzobukeka kuhle.
Isipinashi. Isipinashi sine-iron namavithamini A, C, okuyi-antioxidants. Isipinashi siqukethe i-vitamin E, ehlanza imishanguzo, futhi i-vitamin B12 iqinisa amasosha omzimba omzimba. Ucwaningo lwamuva luqinisekisile ukuthi isipinashi ivikela ngokumelene namagciwane futhi kusuka ekuhlaselweni kwenhliziyo, futhi kuneluleka ukuba udle ama-spinakeki angu-2 noma amathathu nsuku zonke.
Anyanisi. Ama-anyanisi asetshalwe eminyakeni engama-4 000 eyedlule futhi ayebhekwa njengento engumdlavuza. Ngezimfanelo zakhe, anganikeza usizo ekuvimbeleni i-thrombosis. Kunciphisa "cholesterol" embi futhi kwandisa "okuhle" okusebenza kahle emithanjeni. Ngemuva kokupheka, anyanisi balahlekelwa yizimfanelo zabo eziningi. Kunconywa ukusebenzisa u-anyanisi, ukuyifaka kuma-saladi nokudla okusha.
Utamatisi. Kwanele ukudla 2 utamatisi ngosuku ukunikeza umzimba ngevithamini C, kanye nesigamu sevithamini A. Kuyasiza ukudla utamatisi ukuvimbela umdlavuza. I-Carotene, engxenyeni ye-vitamin A, iqukethe isikhumba se-tomato, futhi ivikela umdlavuza wamaphaphu. Ososayensi baye bafakazela ukuthi noma ubani odla utamatisi izikhathi ezingaphezu kuka-14 ngenyanga, kunciphisa amathuba okuba nomdlavuza.
I-garlic. I-garlic inezici ezifanayo no-anyanisi. Ukwandisa izivikelo zomzimba zomzimba, ukunciphisa i-cholesterol, i-Vitamin A, C. Ivikela ukulwa namagciwane, ikakhulukazi umdlavuza wesisu. Uma upheka, ulahlekelwa izakhi eziningi, ngakho-ke kungcono udle i-garlic, ufefaze ngemifino ebilisiwe bese ufaka ama saladi.
Izaqathe. I-izaqathi inothile kakhulu ku-vitamin A. Nsuku zonke kudingeka udle i-1/3 izaqathe, ukuze uthole inani elidingekayo levithamini A. Uma udla ukudla izaqathe, kuzosiza ekuvimbeleni umdlavuza we-pancreatic nokuhlaselwa yinhliziyo. Amaqathi avikela umzimba wethu kuma-radicals mahhala.
Okudingayo ukuze udle nokuthi kungani
Isisekelo sokudla kwethu i-potassium. Ukufeza ibhalansi yamaminerali emzimbeni, udinga ukunciphisa usawoti ekudleni kwakho kwansuku zonke. Isinyathelo esilandelayo ukwandisa ukungena kwe-potassium. Imithombo ecebile ye-potassium yizitshalo ezinjalo ezitshalwa njengezinhlamvu ezingenakunqotshwa, izithelo, amahlumela, izithelo zemifino, izithelo ezintsha, le mikhiqizo iyisisekelo somsoco wethu. Futhi ukuze uzuze imiphumela evamile, udinga ukudla lokhu kokudla okune-potassium egcwele usuku lonke.
Iningi lemifino kanye nazo zonke izithelo ziqukethe potassium amashumi namakhulu izikhathi ezingaphezu kwe-sodium. Ngakho-ke, ekudleni kwethu, ngamunye wethu kubalulekile ukwandisa lezi zokudla. Ubhanana, ama-orangesi sekuye kwaqaphela ukuthi imithombo ye-potassium. Kudingeka ukuthi zifakwe njalo ekudleni kwakho kwansuku zonke. I-Melon iyimithombo enhle kakhulu ye-potassium. Kudingeka ufake i-melon kaningi ekudleni kwakho. Ukuze ushintshe, ungakwazi ukupheka uphuze ijusi. Inyama ye-melon ilula kakhulu.
Okuqukethwe okuphezulu kwe-potassium emavheni. Sidinga ukuba sidle ngangokunokwenzeka, futhi sisebenzise ngamaphesenti angamakhulu. Ungenza i-watermelon puree, ijusi, ngenxa yalokhu nje udinga ukuwahlanza kusukela ku-crust.
Ama-potassium amaningi namaprotheni akhona emasimini: ubhontshisi ovamile, i-lentils. Kusuka emanzini - isobho esimnandi nesimangalisayo sitholakala. Ezisukweni ezenziwe ekhaya ungandisa okuqukethwe kwe-potassium ngokungeza ithanga, amazambane, i-trout noma i-parsnip. Kumaswidi namasaladi ezenziwe ngokwabo, njalo ungeze izaqathe ezivuthiwe, ngakho ukwandisa okuqukethwe kwe-potassium ekudleni kwakho.
Izithelo ze-avocado ziqukethe i-potassium eningi futhi zisebenze njengezingxenye ezinhle kakhulu ze-sandwich, ama-salad ahlukene. I-avovoc iqukethe amaprotheni aphezulu, abalulekile nama-acids ama-acids abalulekile. Uma uphuza ama-juice amasha kusuka emifino ehlanzekile, ngaphezu kokujabulela wena namanje unikeza umzimba nge-potassium eningi. Isibonelo, ingilazi eyodwa yejuti esisha isine-800 mg yalesi sici. Futhi uma uxuba izinhlobo eziningana zezithelo ku-mixer, ungalungisa kwasekuseni, okuzobe kucebile nge-potassium. Leli phunga elimnandi le-puree "potassium cocktail" lizokwanelisa izidingo zomzimba kule nto.
Ukuze ugcine inani eliningi le-potassium emikhiqizweni, udinga ukubilisa noma ukuwapheka ngesithameli esilinganisweni samanzi. Ungasebenzisi i-potassium ngesimo samakhemikhali noma amafayili, lokhu kungaholela ekucaseni kwegciwane lokugaya, futhi ngokulinganisa okukhulu, kungasongela ukuphila.
Imifino nezithelo
Zinezinhlobo eziningi ze-potassium, i-fibre yokudla namanzi. Ziyizinto ezisemqoka ekulwa nes cellulite. Nsuku zonke, kufanele udle imifino 4 kuya kwezingu-6, futhi okungenani udle izithelo izikhathi ezintathu kuya kwezingu-5. Isibonelo, izibuko eziyi-1 noma ezimbili zemifino yemifino noma izithelo, ungabala isaladi 1 noma 2. Okuhle kakhulu imifino nezithelo kuphela. Izithelo kufanele zome futhi zinyene. Akufanele bathambekele ekuthinteni, hhayi ukulimala. Udinga ukuthenga izithelo nemifino eminingi njengoba ungadla ngosuku olulandelayo noma amabili.
Ukuze ulondoloze izakhi eziwusizo, kubalulekile ukugcina imikhiqizo yemifino endaweni eyomile, epholile. Musa ukusika imifino nezithelo, ungafaki uma ungahlosiwe ukuwadla, okwamanje. Ungalokothi utshele imifino nezithelo emanzini. Kufanele zihlanzwe kahle futhi zihlanzwe ngaphansi komfudlana wamanzi abandayo kusuka othulini.
Imifino yokupheka kuze kube yilapho ilula, kodwa ungavumeli izithelo zilahlekelwe ifomu lazo lemvelo. Ukuze imifino, indlela engcono kakhulu yokupheka ukupheka ngamafutha ngokuqhuma noma ukuqhuma njalo. Izithelo kufanele zisetshenziswe kuphela kwifomu eluhlaza. Seluleka ukuthi uthenge izithelo ngesikhathi sokuvuthwa kwazo. Ngalesi sikhathi banambitha kanye nezimfanelo zokudla okunomsoco. Ekudleni kufanele badle izithelo ezivuthiwe. Ukudla ngalunye kufanele kuhambisane nesidla esivela ekudleni okuluhlaza - ukudla ama saladi amasha, isithelo esisha, ama-saladi emifino ehlanzekile.
Manje siyazi ukuthi imiphi imifino nezithelo kubhekwa njengento ewusizo kakhulu. Ukudla izithelo nemifino ehlukene kakhulu, ungakwazi ukucebisa umzimba ngamavithamini nama-microelements awusizo futhi usize umzimba ekuvimbeleni izifo ezihlukahlukene, kufaka phakathi umdlavuza.