Mavitamini "amoyo" omwe ali ndi zinthu zowonongeka, muyenera kuyamikira, chifukwa "amagwira ntchito" mthupi mwakuya bwino kuposa mankhwala a mavitamini okonzekera.Kodi zimapindulitsa pa mphatso zachilengedwe za m'dzinja kwa ana? Kuthetsa mzere wake, kuwuwerenga, Vladimir Vysotsky, ukuuwona, wotentha, wotentha, wonunkhira. Mbatata iyi, ngakhale itatumizidwa kuchokera ku America, inakhala chinthu chodziwika kwambiri kwa ife.Zomwe zili ndi caloric (83 kcal pa 100 g ya mankhwala) sichidzaperekera tirigu, kuyambira pa 80% ya nkhani yake youma, kufika amadyetsedwa pa wowuma, ndipo pakati pa ndiwo zamasamba palibe wofanana konse.Maganizo ndi mavitamini, ndi zomwe zili muzinthu - nkhani ya nkhaniyi.
Mbatata popanda kuvulaza
Mwachikhalidwe, mbatata zinasankhidwa malinga ndi mitundu, koma tsopano anthu ambiri a m'matawuni alibe nzeru zoterezi. Musatembenuke wobiriwira tubers, musatembenuke wakuda mutatha kuphika, musakhudzidwe ndi phytophthora - ndi zabwino! Tubers ndi mbiya zobiriwira zimatayira kunja, osati kusalankhula. Anapeza solanine, mankhwala oopsa. Zizindikiro za poizoni ndi solanine - kunyowa, kupweteka kwa m'mimba, nthawi zina kusanza ndi kutsekula m'mimba kumawoneka maola 6 mutatha kudya mbatata. Ndi mbatata, mukhoza kupeza kuchuluka kwa nitrates, zomwe zimagwera m'nthaka ndi feteleza, ngati zimayambika popanda kuyeza. Kodi izi zatsimikiziridwa bwanji? Yesetsani kugula masamba m'malo amodzi, m'misewu. Pamsika, funsani wogulitsa kuti alandire risiti, yomwe imasonyeza zomwe zili mu nitrates m'mamasamba. Mu ma laboratories a misika zambiri, ngakhale zochepa, maphunziro a nitrates ali ololedwa.
Kuposa momwe zimathandizira
Kuwonjezera pa zakudya, mbatata ndi zofunika kwambiri potaziyamu. Izi ndi zofunika kwambiri kwa ana omwe ali ndi chizoloŵezi chosungira madzi m'thupi, panthawi ya kuwonjezeka kwachisokonezo, ndi mitundu ina ya diathesis. Kusunga potaziyamu, mbatata ndi bwino kuphika mu uvuni kapena grill. Chuma chofunika kwambiri cha mbatata ndi vitamini C. Chowonadi, mu mawonekedwe opangira timadya mbatata, ndipo kutentha kwa vitamini C kumayamba kuchepa. Njira yotuluka ndi yophika mbatata mu peel, ndikuyiika m'madzi otentha. Pamene mbatata yophika ndi yophika, vitamini C imasungidwa bwino ngati imayikidwa m'madzi otentha ndikuphika mu poto yotsekedwa bwino, ngati pali mpweya wochepa pakati pa chivindikiro ndi madzi. Choncho mungathe kupulumutsa vitamini C. mpaka 93% Koma ngati mbatata yosungunuka imakhala ndi madzi m'madzi (zilowerere), zowonongeka ziyenera kuwonjezera mavitamini 20 peresenti, ndipo potaziyamu idzakhala yochepa. Mbatata yophika kwambiri ndi yabwino poyesa kapena kugwiritsira ntchito supu: ikaphika imakhala madzi, yopanda pake, komanso zakudya zake zimachepa.
Msuzi wa mbatata atangophika, 50% ya vitamini imakhalabe, ndipo ngati msuzi wokonzeka ndiyimira maola 2-3 pa chitofu, zomwe zilipo zidzasanduka 30%. Pambuyo pa maola asanu ndi limodzi (6) osungirako vitamini C, mwatsoka, padzakhala kukumbukira ... Muzakonda za mbatata zowonongeka, pafupifupi 70-75% ya vitamini amakhala, mu mphodza - 20 peresenti ya ndalama zomwe zinalipo mu masamba obiriwira. Mu mbatata yosakanizidwa, zomwe zakonzedwa mwatsopano, mavitamini C amachepetsedwa ndi 80%, choncho ndi bwino kukonzekera puree kokha kwa wamng'ono kwambiri, ndipo nthawi zina. Mbatata yophika ndi yofewa kwambiri. Ana ali oyambirira posinthana kuti azitenga nthunzi ndi manja awo ndikuwatsuka pogwiritsa ntchito nsanamira, masaya ndi lilime.
Mbatata zophikidwa
Zimathandiza kwambiri ngati mwanayo atchulidwa mbatata yophika monga potaziyamu. Tengani:
• mavitamini atatu a mbatata
• tebulo limodzi, supuni ya mafuta
♦ 1 dzira yolk
• matebulo 4, zikho za mkaka
• supuni ya supuni 1
• tebulo 3, mikate ya kirimu wowawasa
❖ masamba a parsley ndi dill
Kukonzekera:
Peel mbatata zophikidwa mu uvuni, dulani pamwamba pa tubers ndikuchotsani zamkati kuchokera pakati ndi supuni ya supuni. Nyama yochepa: 3/4 ya thupi imapukuta kupyolera mu sieve, kuwonjezera mafuta, yaiwisi yolk ndi masamba odulidwa. Sungani misa mwa kuwonjezera mkaka wotentha. Dzazitsani mbatata ndi kuziyika, malo ophika poto, kutsanulira kirimu wowawasa, kuwaza ndi breadcrumbs ndi kuphika pa kutentha kwambiri mpaka kuwala kofiira.
Ndipo okoma, ndi othandiza
Kaloti sizomwe zimatchedwa zokoma zokoma, ndizotsekemera, zokoma komanso zonunkhira. Mitundu yam'madzi, okhala pansi pa nthaka, amavomereza kuti gawo la karoti yomwe ili pansi kwambiri. Ndipo amadya mbali yambiri yamtundu wa mizu - pali zambiri shuga ndi carotene mmenemo. Masiku ano, obereketsa amamvetsera zachitsulo cha chikasu cha kaloti. Lili ndi pigment apigenin, yomwe imathandiza kuthetsa kutopa ndi kulimbitsa minofu ya mtima. Kaloti - onse ovomerezeka pakati pa ndiwo zamasamba pa carotene. Liwu lakuti "carotene" palokha limachokera ku dzina la karoti la Latin, Daucus carota, chifukwa cha vitamini, karoti sali ofanana pakati pa masamba. Zonse 20-30 g za zokomazi zimapereka mwanayo ndi carotene tsiku lonse. Mu Januwale, zomwe carotene mumzu wa mbewu zimachepa. pansi pa malo osungirako bwino, mpaka 90% ya carotene imasungidwa mu kaloti kwa miyezi isanu ndi umodzi, carotene ndi ofunikira kuwona maso, khungu ndi mucous membrane, komanso kukaniza thupi ku matenda opatsirana. Beta-carotene imalimbikitsanso anti- Popeza carotene imasungunuka mosavuta m'mafuta, ndibwino kuti muzisamalira kaloti ndi kirimu wowawasa kapena mafuta ophikira. Muike ma karoti m'masepi musanafikepo mphindi zisanu musanafike kuphika, mukukumbukira kuti bata la vitamini A kuti liwotchedwe silimalire. kaloti mulibe mavitamini khumi ndi awiri, ndipo pakati pawo monga B2 ndi PP, amapindulitsa khungu, zotengera ndi ubongo.
Zakudya kuchokera ku kaloti kwa ana
Mwana wanu kwa miyezi isanu ndi umodzi? Yesetsani kuphika karoti puree kuti mugwe. Ndi mankhwala ophikira (otentha), mankhwalawa amatha kuchepa kwambiri. Madzi amadzipangika mwachibadwa kuchokera kaloti, ndipo ndi bwino kupereka mwana miyezi 8-9, kuyambira ndi supuni yosakwanira. Kuwotcha kaloti kumaso kungakhale kosamalitsa kwambiri, ndi mbatata yosakaniza. Ndibwino kuti aziphika banja lonse.
Karoti ndi mpunga msuzi puree
Tengani:
• 0.75 malita a msuzi
❖ 4 kaloti
• tebulo limodzi. supuni ya mpunga
• 20 g ya mafuta
• 1/2 kapu ya kirimu
♦ 1 dzira yolk
• mchere kuti ulawe
Kukonzekera:
Dulani kaloti, mopepuka pulumutsani ndi batala, kutsanulira msuzi, kuwonjezera msuzi wotsuka ndikuphika ndi zochepa zophika kwa mphindi 40. Yonjezerani wosweka yolk. Pukuta mthunzi watsirizidwa, chotsitsacho chimayambitsa msuzi kuti asasinthasinthe msuzi, mudzaze ndi mafuta. Mulimbitsa thanzi la mwanayo, ngati kuchokera chaka ndi theka kapena awiri mudzamupatsa kaloti kake kofiira, kofiira tsiku lililonse. Ndipo mwamsanga pamene nyenyeswa zikukula mano, tiyeni tsiku lililonse pambuyo pa kadzutsa tidye osachepera hafu ya karoti yaiwisi.
Nyamayi ya señor
Mlembi wina wa ku Italy, Gianni Rodari, ananena bwino kuti masambawa ndi ambuye, nthawi zambiri amawoneka ofunika kwambiri, ngati ofunika. Ndipo kusokoneza mbuyathu ndi kudzikuza, nthawi zina amatchedwa phwetekere. Koma kupindula kwa phwetekere pa izi sikumakhala kochepa. Makamaka zambiri za carotene mu phwetekere, zomwe amadula mtundu wake wofiira kapena wachikasu. Palinso chinthu chamtengo wapatali cha carotin mu lycopene, wamphamvu antioxidant, yomwe imapindulitsa kwambiri kagayidwe ka maselo. Mu tomato, makamaka pansi, ambiri amapezeka vitamini C - 25 mg pa 100 g ya zamkati. Mavitamini a Vitamini C amathandiza kwambiri, chifukwa chipatsochi chimakhala ndi chitsulo chambiri, ndipo chimaphatikizapo ndi acorbic acid m'thupi mwakuya bwino. Tomato amaonedwa kuti ndi imodzi mwa magwero akuluakulu a selenium, omwe ali ndi antioxidant. Kwa amayi amtsogolo, ndikofunikira kwambiri. Ofufuza ambiri amanena kuti kusowa kwa selenium, panthawi yoyembekezera kumachititsa ngozi yaikulu. Kuonjezerapo, selenium imathandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda, zomwe zimakhala zofunika kwambiri pakubereka ndi kubwezeredwa kwa mwana. Zabwino ndi zothandiza kwambiri ndi phwetekere watsopano mwachilengedwe kapena gawo limodzi la saladi. Ndipo, zindikirani kuti zili zothandiza komanso zoyenera, monga tomato wofiira, ndi pinki ndi wachikasu. Ndipo vitamini C wachikasu ndi pinki ndi zina zambiri kuposa zofiira. Koma ngakhale kuphika, zambiri za carotene zimasungidwa ndipo zimapangidwanso bwino. Zakudya zambiri zimapatsa tomato zokondweretsa piquancy ndi acuity.
Tomato ndi uchi
Tengani tomato wokoma (mu kuwerengera - phwetekere imodzi pa munthu aliyense), kupanga phokoso lililonse, kutsanulira uchi mmenemo ndikuyika maola 10 kuzizira. Kutumikira pa letesi masamba.
Zokongola zazithunzithunzi
Tiyeni tikumbukire mkazi wa mdziko la Nekrasov, yemwe ankadziona kuti ndi wokondwa kwambiri, chifukwa anali ndi mpiru wabwino m'munda wa kukhitchini: "Mpiru wotere ndi wokoma, mpiru uwu ndi wokoma!" Pokhala ndi chisangalalo chomwecho, padzakhala masamba abwino ndi ana athu, ngati sitidzalanda mabala awo kulawa mosiyana ndi "pechenyushkami" ndi zina zotere "zowonjezera." Koma kubwerera ku mpiru yathu. Zipatsozi zimakhala ndi mavitamini ambiri. Zina zophika kapena zophika zophika zimatha kuphikidwa ndi mbatata yabwino yosungidwa. Njirayo, puree ya mpiru yowonjezera imasakanizidwa ndi uchi (1 tebulo la tebulo la mbatata yosenda ndi Supuni 1 madzi ochizira), zidzakhala zotetezera kwambiri ku chimfine (ndithudi, zingaperekedwe kwa ana omwe alibe chifuwa cha uchi.) Zoona, si ana onse omwe ali ndi kukoma ndi kukwiya kwa mpiru nthawi zonse, ndipo mpweya wabwino umakhala wamtengo wapatali komanso mpiru wambiri mmenemo shuga ndi zotsika zotsika za caloriki. Tsopano, mitundu yokoma ndi yowutsa mudyo popanda mafuta ndi opweteka kwambiri mafuta, odyera omwe, akukhala otchuka kwambiri, ngati kuti akuwongolera ana. Kuchokera kotereku, zimapezeka zowonongeka kwambiri zamasamba ndi ma mbatata yosenda.
Tembenuzani, mutenge ndi maapulo ndi zoumba
Tengani:
• 150 g zowonjezera
✓ gome 1/2. supuni batala
• 1/2 apulo
✓ gome 1/2. makapu a zoumba
• tebulo 2. supuni za uchi
Kukonzekera:
Pezerd turnips kagawo, kuphika mpaka theka yophika, kenaka yikani maapulo osangunuka, kutsuka zoumba ndi kubweretserako. Nthawi yomweyo mudzaze ndi mafuta ndi uchi (kapena mudzuke m'chiuno).
Tsabola wokoma
N'zovuta kunena kuti ubwino wa chikhalidwe ichi ndi wofunikira. Kulawa, kununkhira bwino, juiciness, kuwala kwa mtundu? Koma koposa zonse timayamikira mavitamini ndi mchere. Ngakhale makhalidwe ena ndi ofunikira. Ndi bwino kuwonjezera tsabola wathyola wothira soda, msuzi kapena zakudya zina mphindi 3-4 musanakonzekere, popeza chakudya sichinapangidwe ndi mavitamini komanso mchere wambiri, komanso amapeza fungo lokhazika mtima pansi komanso losangalatsa kwambiri. Pepper iyenera kuwonjezeredwa mphindi 3-4 isanakonzekere, osati kale, mwinamwake sichidzasiya "kununkhira, kokhala ndi nthawi yaitali, fungo labwino ndi kulawa zimatayika kwambiri. Ndipo mavitamini amasungidwa bwino, ndipo tsabola wokoma amakhala ndi mitundu yambiri, kotero Amapereka mayina osiyanasiyana, mapiko a Moldova ndi zipatso zowonongeka, makapupala opangidwa ndi tsabola, ovoid, komanso ngakhale kutsekedwa kwa ndende .Pulusi wobiriwira ndi wobiriwira, wofiira, wachikasu, wachilanje.
"Mwamsanga" supu ya beetroot
Tengani:
• beets 2 owiritsa
• Magalamu 400 a ndiwo zamasamba
❖ Mazira a nkhuku owiritsa
• kumera
• masamba awiri
• 1 clove wa adyo
• mchere ndi kirimu wowawasa
Kukonzekera:
Peel the beets yophika, ikani mu madzi otentha amchere. Mukatentha, onjezerani masamba, masamba a bay. Pambuyo pa mphindi zisanu mbale yophika imakonzeka. Nyengo ndi grated adyo, kale mu mbale kuwonjezera magawo a dzira yophika, wosweka amadyera ndi kirimu wowawasa.