Vitamini C
Zochita za ascorbic acid zimatha kuyerekezedwa ndi jekeseni la unyamata. Amachepetsa kuchuluka kwa zinthu zopanda malire zomwe zimapangidwa mu thupi motsogoleredwa ndi kuwala kwa dzuwa ndi mpweya, ndipo ndi mpulumutsi weniweni wa amayi ndi mwana ku megalopolis. Momwe mungapezere izo? Wiritsani broccoli angapo, pangani saladi ya kabichi, tsabola wokoma, tomato ndi parsley, ndi mchere, chitumbuwa kapena wakuda currant.
Vitamini H (biotin)
Yogwira ntchito kohsi yonyowa. Kulephera kwake kungakhudze chitukuko cha kuchepa kwa magazi, seborrheic dermatitis, kuwonjezera kukomoka kwa tsitsi, kupereka kutopa, kuyang'ana ndi kutupa kwa khungu. Momwe mungapezere izo? Biotin ndi wochuluka woyera woyera kabichi ndi kolifulawa, nyemba ndi zobiriwira nandolo. Kuyambira zipatso ndi zipatso zabwino maapulo, strawberries ndi vwende.
Vitamini E
Ndikofunika kubwezeretsa ziphuphuzo ndikuziteteza ku zovulaza za chilengedwe. Kuchita nawo kaphatikizidwe ka collagen ndi elastin, kumalepheretsa maonekedwe a makwinya. Kuwonjezera kusintha kwa magazi, kumapweteketsa amayi anga komanso kumathandiza kuti magazi asaperekedwe. Momwe mungapezere izo? Khalani pa masamba a masamba obiriwira ndipo musadutse nettle ndi dandelion - yophika kuchokera ku zakudya zowonjezera mavitamini E. Idye maapulo ndi mbewu ndikupanga tiyi m'masamba a rasipiberi ndi m'chiuno.
Masamba a letesi masamba
• saladi yaikulu 5-6 masamba F 150 magalamu a tchizi
• 100 g ya maluwa
• 5 g azitona
• 1 tbsp. l. masamba mafuta
Mphepete imadulidwa mu cubes ndi mwachangu mpaka golide mu mafuta a masamba. Maolivi amadula mphete. Sakanizani tchizi, nkhuku zokazinga ndi azitona. Pa tsamba lililonse la tsamba, onetsani zina. Awaponyeni mu mipukutu ndi otetezeka ndi mankhwala opangira mano.
Vitamini D
Amathandizira kubwezeretsa khungu la mayiyo ndikugawaniza maselo a mwanayo, kuti athe kupeŵa kulemera kwake. Zimathandiza kuti thupi likhale lofewa komanso likhale lofewa, limathandizira kulimbana ndi ziphuphu, kuchepetsa ukalamba. Momwe mungapezere izo? Cook chophika mbale - kuchokera ku kaloti wofiira, tomato wofiira, wobiriwira anyezi ndi tsabola wokoma mitundu yonse. Ndipo perekani zitsamba mowolowa manja - kuchokera ku parsley ndi timbewu to sorelo ndi tchire.
Gazpacho
• tomato akuluakulu 10
• nkhaka 3
• tsabola 2 okoma
• 4 cloves lalikulu a adyo
• magawo 4 a mkate woyera
• 1 anyezi wamkulu 9 100 ml mafuta 2 tbsp. l. vinyo wosasa
• 1 tbsp. l. gulu lalikulu lamchere la parsley
• madzi ozizira, madzi a phwetekere
Mchere ndi adyo rastolkite m'dothi, onjezerani mkate wosweka ndi mafuta. Onetsetsani kuti mukugwirizana mofanana. Lolani kuti likhale la maola 1-1.5. Finely kuwaza anyezi ndi kutsanulira vinyo wosasa. Tomato amawombera, chotsani peel ndikuchotsa mbewu. Thirani tsabola wotsekemera mu uvuni wokonzedweratu mpaka 200 ° C kwa mphindi 7-8. Chotsani ndipo patatha mphindi zisanu chotsani peel ndikuchotsani mbewu. Peel nkhaka khungu. Dulani masamba a parsley. Ikani zitsulo zonse mu blender (anyezi pamodzi ndi vinyo wosasa) ndi kuwaza. Konzani msuzi mufiriji kwa maola 5-6.
Vitamini K (phylloquinone)
Amathandiza kuchepetsa kutupa ndi kutupa kwa khungu, zomwe ndi zofunika kwambiri nthawi yotentha. Momwe mungapezere izo? Pofufuza zinthu zabwino, pitani ku mtundu wobiriwira. Ali ndi vitamini K obiriwira kwambiri, masamba tomato, ziphuphu za Brussels, nettle.
Apple soufflé
• 2 maapulo akuluakulu obiriwira
• 150 g wa kanyumba tchizi
• 2 tbsp. l. kirimu wowawasa
• dzira yolk la dzira limodzi
• 2 tbsp. l. shuga 3 g batala
• 3 tbsp. l. ufa wosakaniza
Maapulo a peel a khungu ndi mbeu ndikudula cubes. Sakanizani ndi shuga ndi kuyaka moto. Kulimbikitsana nthawi zonse, kubweretsani kuwira ndi kuchotsa ku mbale. Whisk tchizi cha kanyumba ndi kirimu wowawasa ndikuyika mu mawonekedwe odzola. Pamwamba ndi maapulo. Fukusira soufflé ndi shuga wofiira ndikuyika mu uvuni, usavutike mpaka 160 ° C kwa mphindi 30. Wokonzeka kudya, ngati n'koyenera, azikongoletsa ndi kukwapulidwa kirimu. Imwani madzi wamba, opanda mpweya. Icho chimatsuka thupi la poizoni, kupititsa patsogolo kagayidwe ka shuga. Izi zimathandiza kuti khungu likhale ndi thanzi labwino komanso ndikofunika kuchepetsa. Odwala amauza kumwa zakumwa 8 za madzi oyera tsiku, makamaka nyengo yotentha. Koma kumbukirani kuti m'gawo lachitatu, kuti mupewe edema, muyenera kuchepetsa kuchuluka kwa madzi omwe akuledzera 1.2-1.5 malita.
Kumbukirani za mayonesi refuellings
Ma sala a chilimwe amapereka mafuta ophikira mowolowa manja - mu mavitamini E ambiri a mpendadzuwa, azitona ndi zitsulo zimakhala zogwiritsidwa ntchito mosavuta monounsaturated fatty acids. Udindo wa mafuta abwino ndi ovuta kuwunika. Sizithandiza kokha mavitamini a A, D ndi E kuchokera ku zakudya zamasamba, koma ndiyenso amafunika kuti azikhala ndi zowonongeka komanso zowonongeka khungu, adye zipatso zambiri. Monga ogulitsira mankhwala ophera antioxidants, amapereka khungu kuti likhale lokongola komanso lokongola. Kutumikira ndiwo zamasamba osati zokongoletsa, koma monga chakudya chachikulu. Zili ndi tizilombo tambiri tomwe timapanga tizilombo toyambitsa matenda. Zinthu izi ndi zofunika kwambiri pa ntchito zonse zachilengedwe ndi kuyeretsedwa kwake. Kumbukirani kuti chakudya cha zakudya m'thupi lanu chiyenera kukhala choposa mavitamini ndi mafuta. Zida zamagetsi zimalimbana ndi dullness ndi thupi losasamalidwa, normalize ntchito ya m'matumbo. Tetezani khungu ku dzuwa, motero kuyambira popanga mabala a pigment ndi photoaging ndi mankhwala ndi beta-carotene (wofiira-chikasu scale) ndi selenium (mbewu za mpendadzuwa).
Taya:
Chakudya chokhala ndi mafuta ambiri a zinyama - chimasokoneza chitetezo cha mitsempha ya sebaceous; chakudya chowotcha kwambiri - chingayambitse ubweya; mikate, zakudya zopatsa ufa ndi zokoma - kutsogolera khungu; kuchuluka kwa zotsekemera - zimapangidwa; tiyi wolimba ndi khofi: kafeine yomwe ili mkati mwake imayambitsa kutaya thupi kwa thupi, kuyambitsa kuwala kofewa, kutupa ndi kutupa. Matenda ndi abwino kumwa zakumwa.