Kunali kuzizira ndi kuzizira. Pa nthawi ino ya chaka, zimakhala zovuta kwambiri kudya chakudya chamagulu, chifukwa vitamini sizingokwanira thupi. Koma pali mankhwala ena omwe angathandize kudzaza thupi ndi zinthu zothandiza.
Ndiye ndi zakudya ziti zomwe ziyenera kudyedwa m'nyengo yozizira kuti zikhale bwino? Lero tikambirana za zinthu zofunika kwambiri nthawi yozizira. Chifukwa cha iwo, munthu amatha kumva kuti ali ndi mphamvu.
Vitamini D. M'nyengo yozizira, munthu amangokhala ndi dzuwa mopanda phindu. Ndipo vitamini D iyenera kupezeka ku chakudya. Ichi si vuto, chinthu chachikulu ndi kusaiwala kubweretsanso thupi lanu. Vitamini D ili mu oatmeal, caviar, batala, mkaka, nsomba, chiwindi, tchizi. Ngati mumagwiritsa ntchito mankhwala tsiku ndi tsiku, zidzakuthandizani kuti chitetezo cha mthupi chitengeke bwino, kusintha mtundu wa khungu ndi kuyimitsa kuthamanga kwa magazi.
Wowawasa kabichi . Ichi ndi chipatso cha nayonso mphamvu, komanso kefir ndi vinyo. Kabichi wotere ndi wothandiza kwambiri kuposa wamba kapena mphodza. Mu kabichi zonse zopindulitsa mavitamini amasungidwa. Amakhala ndi mavitamini B, C, K ndi kufufuza zinthu (potaziyamu, sodium, chitsulo, calcium, sulfure, mkuwa, zinc, boron, silicon). Panthawi yomwe imathira mphamvu, mankhwalawa amapindula ndi zidulo zamtundu, zimakhala zofunikira kuti ntchito yabwino kwambiri ya kapangidwe ka zakudya izikhala bwino.
Mbatata . Ichi ndi chinthu chimene sichiyenera kudyedwa m'nyengo yozizira. Ngati mbatata yaying'ono ili ndi zinthu zothandiza, ndiye chamoyo ichi, kupatulapo wowuma, sichidzapatsidwa kanthu kuchokera mthupi. Choncho, sungani zakudya zanu ndikudula mbatata m'nyengo yozizira. Ndizotheka kubzala mbatata ndi masamba okoma kwambiri. Muzipaka zophika mu uvuni ndikuzisangalala nazo, makamaka ngati muli ndi mwayi wogula ndiwo zamasamba m'sitolo. Kulephera kwa ndiwo zamasamba m'nyengo yozizira kumeneko.
Zipatso zamoto . Koma za zipatso zimakhala zosiyana. Zakudya zamatcheri zokoma, currants, strawberries ndizochokera ku vitamini ndi microelements. Amazisunga zothandiza ngakhale ngakhale mufiriji. Choncho, mukhoza kuteteza zipatsozo ndikuziwonjezera ku yogurt. N'zotheka kupanga tiyi zokoma ndi zothandiza, mapuloteni a mapuloteni ndi zakumwa zina zokondweretsa. N'zotheka kukonzekera syenemnogo compote. Ndiye monga fantasy imanena.
Ucherewu . Kukonzekera kunyumba monga ma marinades, compotes, jams ndi pickles ndi osauka kwambiri ma vitamini. Choncho, sayenera kugwiritsidwa ntchito. Inde, iwo ali okoma ndipo amawoneka ofunika kwambiri, koma kwenikweni iwo ndi tolkunik. Amatumikira mbale izi kudzaza m'mimba. Choncho musatenge mchere, bwino kutafuna kaloti.
Zipatso ndi ndiwo zamasamba . Bungwe la World Health Organization limalimbikitsa kudya tsiku ndi tsiku kwa mavitamini asanu ndi limodzi a zipatso ndi ndiwo zamasamba, gawo lililonse la 100 g. M'nyengo yozizira, munthu sayenera kutaya masamba ndi zipatso. N'zachidziwikire kuti wowonjezera kutentha adzapereka ku zinthu zomwe zimagwiritsidwa ntchito pazinthu zothandiza, koma izi siziri chifukwa chowakana. Mitundu yambiri ya zakudya, ubwino wa thanzi ndi ntchito za ziwalo.
Maluwa . Palibe kusiyana mu mawonekedwe omwe amagwiritsa ntchito masamba, akhoza kukhala watsopano komanso owuma. Mu mawonekedwe owuma, mafuta onse ofunika ndi kufufuza zinthu adzasungidwa. Choncho musaiwale kuwonjezera zakudya zonse zouma masamba ndi kudzaza thupi ndi mavitamini.
Kiranberi . Ndani akanaganiza, koma m'nyengo yozizira zingakhale zothandiza kugwiritsa ntchito cranberries. Pali vitamini C wambiri ndipo palibe vitamini PP. Kenako amalimbikitsa kuyamwa kwa ascorbic acid. Choncho, m'nyengo yozizira, vitamini ndi jranberry. Zimathandizira kuonjezera chitetezo cha munthu, pa nkhaniyi, iye alibe chofanana. Chitsulo, boroni, ayodini, magnesium, cari, siliva ndi manganese zimaphatikizidwapo mu malembawo. Kiranberi ndi wotchuka chifukwa cha antioxidant. Ndipo Morse kuchokera ku cranberries amatha kuchotsa slags, poizoni ndi zitsulo zochuluka kuchokera mu thupi la munthu.
Zipatso zodabwitsa . Anthu ambiri amaopa kuyesa chipatso chachilendo, poopa kuvulaza m'mimba. Koma kukhala woona mtima, tokartofel nayenso ukhoza kuonedwa kuti ndi zosakaniza masamba. Pambuyo pake, izo zinabweretsedwa mu zaka za zana la 17, komanso papaya ndi mango. Ndiye n'chifukwa chiyani muyenera kudziletsa? Ndikoyenera kumvetsera kwa kiwi, ndi chitsimikizo chabwino kwambiri cha ascorbic acid, apo ndi yaikulu kuposa mu cranberries. Koma thirakiti ndi mankhwala opambana kwambiri omwe ali ndi unsaturated mafuta acids. Nthomba zimakhala ndi potaziyamu, choncho zimathandiza kwambiri zitsulo za mtima.
M'pofunika kuzindikira kuti nyengo yozizira ndi yosiyana ndi chakudya cha chilimwe. Organizmuzhno ngakhale mphamvu zambiri kupereka thupi kutentha bwino.
Nyama . M'nyengo yozizira, tikusowa chakudya chopatsa thanzi. Ndipo nyamayi idzapereka kuchuluka kwa mapuloteni ndi mafuta a nyama. Ndibwino kuphika kapena kuzimitsa nyama. Gwiritsani ntchito nkhuku kapena ng'ombe yamtendere. Nutritionists amaletsa kudya nyama yokazinga. Pambuyo pake, kwa iye kumakhala kovulaza kuposa zabwino.
Tea . Tiyi wobiriwira amathandiza kutentha thupi pambuyo pa chisanu. Koma ndi bwino kupanga tiyi ndi timbewu tonunkhira, galu atanyamuka ndi uchi. Nunkhira imakhudzidwa ndi kugawidwa kwa magazi ndipo imatulutsa mtima. Tiyi yaukhondo ndi zachilengedwe zowononga antioxidant. Madzulo ozizira kwambiri mumatha kumwa vinyo wambiri.
Zakudya za mkaka . Thupilo limasowa tizilombo toyambitsa matenda. Mukhoza kuwatenga mwa kudya mkaka wophika wophika, yogurt ndi yogurt. Nutritionists akuchenjeza kuti simuyenera kudalira pa maswiti ndi mchere, iwo adzachotsedwa kumbali zawo. Mkaka udzakupatsani calcium.
Zipatso zouma . Mtedza ndi zipatso zouma zidzakuthandizani kukhala ndi vitamini molingana. Ichi ndi gwero lina la mphamvu. Ndipo nkhani yosangalatsa kwambiri ndi yakuti mankhwalawa samakhudza m'chiuno. Kushaitekeshyu, amondi, nkhono, walnuts, apricots zouma ndi zoumba. Zili ndi ayodini, magnesium, zinki ndi vitamini E. zambiri.
Kashi . Ali ndi vitamini ambiri kumeneko. Mwachitsanzo, mu buckwheat muli zitsulo zochuluka ndi zina. Ngati mudya oatmeal kwa kadzutsa, mudzamva mokwanira mpaka masana ndipo sipadzakhala mayesero odya mkate. Mpunga umachotsa poizoni ndi poizoni.
Zakudya zachisanu sizowoneka ngati zoonda. Choncho, ndizothandiza kusonyeza malingaliro pang'ono ndikuwonjezera malire. Chilakolako chabwino!