Radishi. Muzu umenewu ndi wofunika kuti thupi likhale lopanda chitetezo, ndipo ali ndi vitamini C. wambiri Vitamini C imathandiza khungu kuti likhale losakaniza ndi kudya bwino, ndipo m'nyengo yozizira idzabwera bwino. Kuwonjezera pa radish, ndi mtundu wake. Akatswiri owona za zakudya amanena kuti mazira owala pamtengo, amathandizira kulimbana ndi kuvutika maganizo komanso ndi maganizo oipa, zomwe zimathandiza kuti asadye njala. Mu zakudya zilizonse za masamba osati chilakolako, zimapanga "zest" zowawa kwambiri. Radishi ndi yabwino kwambiri saladi ndi mchere komanso kuvala ku kirimu wowawasa.
Nyemba zobiriwira. Timatenga monga chowonjezera ku saladi kapena ngati chotupitsa, ndipo Amwenye amakonda kugwiritsa ntchito nandolo ngati mbale. Ndiko kulondola, ili ndi mavitamini ambiri C, E, K, otsiriza mavitamini, amafunika kuti mafupa azikhala ndi thanzi komanso ma hematopoiesis. Nandolo imakhala ndi potaziyamu, phosphorous, chitsulo, imachotsa madzi ochulukirapo m'thupi, ndipo chifukwa chakuti imakhala ndi mitsempha, mwamsanga imatsogolera kumaso.
Courgettes. Mu mlingo wa zukini masekeli 200 ali ndi mlingo wa mavitamini C, K, wambiri. Amachotsa mankhwala opangidwa ndi kagayidwe ka thupi kuchokera ku thupi lathu ndi poizoni. Zukini zimakhudza kwambiri khungu ndipo ndi diuretic yabwino. Ichi ndi chofunika kwambiri cha zakudya, chiri ndi makilogalamu 20 mu magalamu 100, pamene kuphika n'kotheka kuwonjezera masamba, kirimu wowawasa, batter, mafuta a masamba. Yesetsani kufuma zukini mu mafuta, tidzakhala ndi chokoma chophatikizapo mapuloteni ambiri ndi zakudya zosakaniza mavitamini.
White kabichi. Alibe vitamini C wochuluka, mochuluka kwambiri mu broccoli, koma minofu yambiri. Choncho, kabichi amatchedwa mankhwala ndi caloric zoipa, chifukwa processing, thupi limagwiritsa ntchito mphamvu kuposa momwe amalandira pamene amadya. Koma zophikira mtengo wa kabichi ndizosamveka. Juiciness wa kabichi ndi kukoma kwabwino kumalola kugwiritsa ntchito kwa cutlets, casseroles, saltwort, stew, kwa supu, saladi makamaka makamaka kirimu wowawasa. Mwatsopano kabichi, amafunika kupalasa pang'ono, ndipo muwotchi kapena steamed mawonekedwe ndi bwino kugwiritsa ntchito ndi masamba onse.
Rhubarb. Pa matebulo athu amapezeka mosavuta, amalekerera nyengo yovuta ya nyengo ya ku Russia. Rhubarb imagwiritsidwa ntchito podyetsa, ngakhale kuti ili ndi zofewa zokhazikika, zimayambira za zomera sizowuma kuposa kabichi "mitsempha" ndipo zimakhala zosangalatsa, zokoma zowawa. Zowonjezera ndizoti zimakhala ndi calcium yambiri ya mafupa, misomali ndi mano abwino, komanso vitamini C, zomwe timafunikira m'nyengo yozizira. Ndi bwino kugwiritsa ntchito rhubarb ndi uchi kapena shuga, mukhoza kuwonjezera mtedza, kirimu wowawasa pang'ono pansi. Reddish zimayambira akhoza kufufuzidwa ndipo ndi zomwe mumakonda.
Atitchoku. Chaka chonse zamzitini zimapezeka, ndipo mwatsopano ndi kumayambiriro kwa masika, mukhoza kuzigula kumapeto kwa autumn ndi kumayambiriro kwa nyengo yozizira. Chomeracho chimakhala chowoneka chodabwitsa kwambiri, chikuwoneka ngati chomera chachikulu chobiriwira. Mwa mawonekedwe ake, izo zimatha kuwopseza ophika ophika, koma palibe chowopsya mmenemo. Nthenda yonse ya artichoke imakhala yosavuta kutsegula, timapepala timatha kudya popanda zowonjezera. Artichokes akhoza kuwonjezeredwa ku casseroles, soups, kwachangu kuchokera mbalame, kupita ku mpunga wa mpunga. Choncho, chakudya chingapangidwe ndi folic acid ndi vitamini C.
Kiranberi. Mabulosi amodzi opepukawa amatha kugula nthawi iliyonse ya chaka, amatha kugula mu mawonekedwe atsopano, ozizira ndi ozizira, ndipo ali ndi mtundu uliwonse umene ungakonzedwe. Amaphatikizidwa ku saladi ku kabichi kapena nyanja kale, kupanga zakudya, nyama mbale, casseroles, kupanga compotes ndi sauces. Koma njira yabwino kwambiri ndi yakuti, ilipo yaiwisi, chifukwa imakhala ndi zinthu zonse zothandiza zomwe zimalepheretsa chitukuko cha matenda ndi kukhumudwitsa, kuonjezera mlingo wa "cholesterol wabwino". Chinsinsi chophweka cha cranberries chidzakhala: osakaniza ndi kanyumba kofewa tchizi, shuga ndi zipatso zatsopano. Ndi chabe chinyengo.
Persimmon. Persimmon imaphatikizapo zipatso zabwino zokoma ndi mapindu a masamba abwino. Kuphatikiza pa mchere ndi vitamini C, uli ndi magnesiamu ndi potassium zambiri, zomwe zimapindulitsa mtima, lycopene, zomwe zimawoneka kuti ndizomwe zimalimbana ndi khansa komanso carotene maso. Izi zikhoza kukhala monga choncho, komanso mu zokongoletsera zokoma, zakudya zina zokometsera zakudya, monga chipatso chophikira nyama ndi chakudya chobiriwira.
Mkaka umagwedeza ndi persimmon ndi wokondweretsa kwambiri, chifukwa chaichi timagwirizanitsa chipatsocho, timapukutidwa ndi mafupa ndi peel, mu mgwirizano, timayambitsa supuni 2 za mkaka ndi supuni 2 za ayisikilimu ndikupeza zakumwa zabwino ndi zokoma. Dziwani kuti kokha ndi mkaka thupi lidzatha kuyamwa mokwanira carotene, yomwe ili mu persimmon.
Chestnuts. Nutsambazi zimawonekera mwachidule m'misika ya chakudya, ndipo monga lamulo, akhoza kugula kuyambira October mpaka December, musaphonye mwayi wanu. Makandulowa ali ndi mapuloteni ambiri ndipo, makamaka, mafuta acids, omwe amathandiza mtima ndi ubongo wabwino. Monga momwe kafukufuku wina wasonyezera, kuchuluka kwa zinthu zoterezi, kumasintha dongosolo lonse la mantha la munthu ndikukula njira yoganizira. Ndiyeno, kukoma kwa chestnuts kumakhala kodabwitsa, pang'ono mafuta komanso okoma. Zilibe kukoma, kotero mtedza uwu ndi wabwino kwa chakudya cha sala ndi saladi, komanso ngati zakudya zopanda zakudya.
Ma malalanje ofiira. Manyowa ofiira, komanso citrus, amatha kudzitamandira ndi kukoma kokoma kapena sweetish ndi vitamini C. Mtundu wofiira wokhawo umawasiyanitsa ndi malalanje wamba, kupatulapo zabwino ngati muwonjezera madzi atsopano ndi magawo a lalanje kuti muphe nsomba, nyama mbale, saladi iliyonse ya masamba, magawo akhoza kuikidwa pa mbale ya nyama. Kukongoletsa kotere kwa mbale pa phwando la phwando, lidzakhala lothandiza kwambiri, ndipo lidzawoneka bwino.
Sipinachi. Sipinachi imakhala ndi chitsulo ndi mavitamini A, C, omwe ndi antioxidants. Sipinachi imakhala ndi vitamini E, yomwe imayeretsa mitsempha, ndipo vitamini B12 imalimbitsa chitetezo cha mthupi. Maphunziro atsopano amatsimikizira kuti sipinachi imateteza khansa komanso matenda a mtima, ndipo akulangizidwa kuti azidya masipinachi awiri kapena atatu tsiku lililonse.
Anyezi. Anyezi anakula zaka 4,000 zapitazo ndipo ankawoneka ngati mankhwala ochokera ku khansa. Malinga ndi makhalidwe ake, iye angapereke thandizo popewera thrombosis. Amachepetsa "cholesterol" ndipo amachititsa "zabwino" zomwe zimagwira ntchito bwino pa mitsempha. Pambuyo kuphika, anyezi ataya makhalidwe awo ambiri. Ndibwino kugwiritsa ntchito anyezi, kuwonjezera pa saladi ndi kudya mwatsopano.
Tomato. Ndikokwanira kudya tomato 2 patsiku kuti mupereke thupi ndi vitamini C, komanso theka la vitamini A. Ndibwino kudya tomato kuti muteteze khansa. Carotene, yomwe ili gawo la vitamini A, ili mu khungu la phwetekere, ndipo imateteza khansa ya m'mapapo. Asayansi asonyeza kuti aliyense amene amadya tomato kawiri pa mwezi, amachepetsa mwayi wokhala ndi khansa.
Garlic. Garlic ali ndi makhalidwe ofanana ndi anyezi. Amathandiza chitetezo cha mthupi, kuchepetsa mafuta m'thupi, amakhala ndi vitamini A, C. Amateteza khansa, makamaka khansa ya m'mimba. Pamene mukuphika, mutaya zakudya zambiri, choncho ndibwino kudya adyo, kutsukidwa mwatsopano pa masamba owiritsa ndi kuwonjezera saladi.
Kaloti. Karoti ali ndi vitamini A. Tsiku lililonse muyenera kudya kaloti, 1/3 kuti mupeze vitamini A. Ngati nthawi zambiri mumadya kaloti, zimathandiza kupewa khansa yapakhungu komanso matenda a mtima. Kaloti amateteza thupi lathu kuzinthu zamagetsi.
Chimene mumayenera kudya ndi chifukwa chake
Maziko a chakudya chathu ndi potaziyamu. Kuti mukwaniritse mchere mu thupi, muyenera kuchepetsa mchere mu chakudya chanu cha tsiku ndi tsiku. Gawo lotsatira ndikuwonjezera kudya kwa potaziyamu. Mafuta ochuluka a potaziyamu ndiwo zomera zomwe zimalima monga tirigu wosasweka, masamba, masamba, masamba atsopano, zipatso zatsopano, izi ndizo chifukwa cha zakudya zathu. Ndipo kuti mukwaniritse zotsatira zowonongeka, muyenera kudya zakudya izi kuti mupeze chakudya chokhala ndi potaziyamu tsiku lonse.
Zambiri za ndiwo zamasamba ndi zipatso zonse zili ndi potaziyamu mu makumi khumi komanso nthawi zambiri kuposa sodium. Choncho, mu chakudya chathu, aliyense wa ife ndi ofunika kuwonjezera zakudya izi. Nthomba, malalanje zakhala zikudziwika kuti zimapezeka potaziyamu. Ayenera kukhala nawo nthawi zonse mu zakudya zanu za tsiku ndi tsiku. Mavwende ndi gwero la potassium. Muyenera kuphatikizapo vwende nthawi zambiri mu zakudya zanu. Kuti musinthe, mukhoza kuphika ndi kumwa madzi. Thupi la vwende ndi labwino kwambiri.
Potaziyamu wambiri mu mavwende. Tiyenera kuzidya momwe tingathere, ndikuzigwiritsira ntchito zana limodzi. Mukhoza kupanga vekaloni puree, juisi, chifukwa ichi mukufunikira kuwatsuka kuchokera kutsika.
Potassium ndi mapuloteni ambiri ali mu nyemba: ndi nyemba zambiri, mphodza. Kuchokera ku nyemba - zokoma ndi zodabwitsa supu zimapezeka. Mu supu zopangidwa ndi kunyumba mungathe kuwonjezera potaziyamu mwa kuwonjezera dzungu, mbatata, msuzi kapena parsnip. Pa masangweji omwe mumapangidwa ndi saladi, nthawi zonse muwonjezere kaloti zowonjezereka, kotero muwonjezere potaziyamu mu zakudya zanu.
Zipatso za supuni zili ndi potaziyamu zambiri ndipo zimakhala zabwino kwambiri Kuwonjezera masangweji, saladi osiyana. Kuchetsa kuli ndi mapuloteni apamwamba, ofunikira komanso ofunika kwambiri a mafuta. Mukamamwa timadziti tatsopano m'mamasamba watsopano, kuwonjezera pa kusangalala ndi inu mumapatsa thupi ndi potassium zambiri. Mwachitsanzo, madzi amodzi a karoti amatha pafupifupi 800 mg ya mankhwalawa. Ndipo ngati mutasakaniza mitundu yambiri ya zipatso mu chosakaniza, mungathe kukonza chakudya cham'mawa, chomwe chidzakhala ndi potaziyamu. Puree yonunkhira imeneyi "potassium chodyera" idzakhutiritsa zosowa za thupi mu gawo ili.
Kuti mupitirize kuchuluka kwa potaziyamu muzogulitsa, muyenera kuwiritsa kapena kuphika pa nthunzi muyeso ya madzi. Musagwiritse ntchito potaziyamu mwa mawonekedwe a mankhwala kapena ma dosage, izi zingayambitse kupsa mtima kwa kapangidwe kanyama, ndipo muyeso yaikulu, ikhoza kuopseza moyo.
Zamasamba ndi zipatso
Zili ndi potaziyamu, zakudya zamadzi ndi madzi. Ndizo zigawo zikuluzikulu polimbana ndi cellulite. Tsiku lililonse, muyenera kudya masamba 4 mpaka 6, ndipo katatu kapena asanu kudya zipatso. Mwachitsanzo, magalasi 1 kapena 2 a masamba kapena masamba a zipatso, mukhoza kuwerengera saladi 1 kapena 2. Zabwino ndi masamba ndi zipatso zokha. Zipatso ziyenera kufota ndi zowuma. Iwo sayenera kukhala ofewa kukhudza, kuti asawonongeke. Muyenera kugula zipatso ndi ndiwo zamasamba zomwe mungathe kudya tsiku lotsatira kapena awiri.
Pofuna kusunga zakudya zamtengo wapatali, m'pofunika kusunga mankhwala a masamba kuchokera pamalo owuma, ozizira. Musadule masamba ndi zipatso, musadye ngati simukufuna kuzidya, panthawiyi. Musalowetse masamba ndi zipatso m'madzi. Ayenera kutsukidwa bwino ndikuyeretsedwa pansi pa madzi ozizira kuchokera ku dothi.
Patsani zamasamba mpaka zitakhala zofewa, koma musalole kuti zipatso ziwonongeke. Kwa ndiwo zamasamba, njira yabwino yophika ndiwowuma mu mafuta ndi zokhazikika kapena zowonjezera. Zipatso ziyenera kugwiritsidwa ntchito mu mawonekedwe opangira. Tikukulangizani kuti mugule chipatso nthawi yakucha. Pa nthawiyi ali ndi makhalidwe ndi zakudya. Chakudyacho chiyenera kudya zipatso zakupsa. Chakudya chilichonse chiyenera kutengedwera ndi zakudya zopyapyala - kudya zipatso za saladi, zipatso zatsopano, saladi zamasamba.
Tsopano tikudziwa kuti ndiwo ndiwo zamasamba ndi zipatso zomwe zimaonedwa kuti ndi zothandiza kwambiri. Kudya zipatso zosiyana ndi ndiwo zamasamba, mukhoza kulimbikitsa thupi ndi mavitamini othandiza ndi ma microelements ndikuthandizani thupi kuti lipewe matenda osiyanasiyana, kuphatikizapo khansa.