Woyambitsa chiphunzitso cha mavitamini sankangochitika mwangozi kwa ana, MD Nikolai Ivanovich Lunin. Iye anawonetsa kuti mu zakudya zopatula mapuloteni, mafuta, zakudya, mchere ndi madzi, zinthu zina, mavitamini othandiza thupi la munthu, zofunikira kuti zamoyo zonse zikhalepo. Pambuyo pake anaphunzira ndi K. Funk ndipo amatchedwa mavitamini. Thupi la ana limakhudzidwa kwambiri ndi kusowa kwa zinthu zofunikira, chifukwa zimayenera kubwezeretsa katundu wawo ndi kumanga maselo atsopano ndi ziphuphu zawo. Kodi mungapewe bwanji kutentha kwa kasupe?
N'chiyani chingatiteteze?
Choyamba, vitamini wothandiza thupi la munthu ndi vitamini C, asidi ascorbic, chinthu chapadera. Mavitamini ena angapangidwe pang'ono m'matumbo, ena - ali ndi zinthu monga nyengo, nyama, chiwindi ndi impso, mazira, mkaka, nsomba, tirigu ... Koma thupi laumunthu, ngakhale chosowa chofunikira, silingathe kulenga vitamini C. Lili ndi kokha pa zokolola, kotero mu nyengo yozizira, kuchuluka kwa chakudya kumachepa. Kuonjezera apo, ascorbic asidi ndi osasunthika kwambiri, amachoka ku kuphika, kutentha, kuwala, madzi, mpweya, pafupifupi kuchokera ku mawonekedwe ofooketsa. Ngati titero, tiyeni tiyang'ane pa magwero a vitamini C ndi chifundo.
Mwinamwake, ichi ndi choyamba mwa mavitamini othandiza a thupi laumunthu, zomwe ana amaphunzira pamene timawerenga mabuku ozungulira ulendo wa padziko lonse, pafupi ndi Magellan ndi Columbus. Maulendo onse m'nthaŵi zakutalizi anafa chifukwa cha kusowa kwa vitamini C. Pambuyo pake, anthu oyenda panyanja anawombola sauerkraut , mipiringidzo yomwe anayenda nawo paulendo.
Ana okalamba ochokera ku "London's Mistake" a Jack London adzadziwa momwe dera lonse lakumpoto la golide likupulumutsidwa ku matendawa ... mbatata. N'kutheka kuti mukuwongolera nkhaniyi, koma kumbukirani mankhwalawa - POTATO .ndi vitamini C. kwambiri. Ndizomvetsa chisoni kuti kumapeto kwa nyengo yozizira, hafu yokha ya masitengoyi imakhalabebe, koma ndalamazi ziyenera kuyamikiridwa mu March, pamene mavitamini osachepera 7 peresenti amatha panthawi yotentha ya mbatata, koma kwa maola atatu kusunga msuzi wa mbatata, kutayika kwa tiyi ya ascorbic kudzakhala pafupifupi 40% katswiri mbale.
Mbatata ndi sauerkraut zimateteza mavitamini othandizira thupi la munthu m'nyengo yonse yozizira. Koma ... kwambiri, makamaka kwa thupi lokula. Ndipo ngati tilingalira kuti masambawa amagwiritsidwa ntchito pa chakudya cha ana atangophika, ndiye kuti sayenera kukhazikika.
Superfoods
Imeneyi ndiyo njira yothetsera zakudya zomwe zili ndi vitamini C wambiri ndipo zimatha kusunga nthawi yaitali.
Rosehip
Mu pepala lofiira kwambiri la zipatso zake, mavitamini ochuluka kwambiri othandiza thupi la munthu, komanso mwapadera momwe amachitira "ntchito" mthupi mwathu. Mu vitamini, vitaminiyu amapezeka m'dera labwino ndi hesperidin, zomwe zimapangitsa kuti vitamini C ndiyake bwino. Mankhwala a vitamini ophatikizapo mankhwalawa ali ndi ascorbic acid komanso bioflavonoids, hesperidin ndi nthawi zonse (nthawi zina amatchedwa "salt yamchere"). Nthawi zina vitamini C imapangidwa ndi kuwonjezera zipatso za chitumbuwa. Koma pakugulitsidwa kwakukulu kwenikweni ndiko kukonzekera "vitamini C" yoyera, yomwe imapezeka kuchokera ku dextrose ya tirigu, komabe vitamini yoyera imakhala yowonongeka kwambiri, ndipo pambali iyi, zokolola zachilengedwe zili ndi mwayi wosatsutsika.
Rosehip ndi gwero lavitamini lovuta kwambiri. Pali galu wambiri wouka komanso carotene - provitamin A. Ndiyenera kuphika chiyani?
Kulowetsedwa
Njira yoyamba: Sambani m'chiuno, valani ndi madzi otentha, muphwanye ndi pini, muzitsanulira mu teapot yazonde, tsanulirani madzi otentha (galasi pa tebulo limodzi.), Supuni ya zipatso. Lembani kapepala ndi kupita kwa maola 1-2. Kumaliza kulowetsa m'madzi kupyolera m'munsi, kutentha mpaka kudziko lofunidwa ndikutumikira mmalo mwa tiyi. Kulowetsedwa kwa galu maluwa kungaperekedwe mu botolo botmos.
Njira 2: Zipatso zokonzedweratu ndi mavitamini abwino a thupi laumunthu, mwachitsanzo, ananyamuka m'chiuno aziika enamelware ndikutsanulira madzi otentha. Tsekani chivindikirocho molimbika komanso simmer kwa mphindi khumi pazomwe mumatentha. Chotsani kutentha, pitirizani maola 6-8, mavuto.
Msuzi wa Rosehip ndi mpunga ndi zipatso
Tengani:
1L wa galu ananyamuka
100 g wa yamatcheri okoma kapena strawberries
mandimu
Tebulo limodzi. supuni ya wowuma
Tebulo 4. supuni za mpunga wophika
Tebulo lachisanu. makuni a kupanikizana
Kukonzekera
Mu kutentha kwa khungu, perekani zipatsozo, mubweretse ku chithupsa, kutsanulira mu starch kusungunuka m'madzi ozizira, ndikuyambitsanso kubweretsa kwa chithupsa, kuika kupanikizana, mandimu ndi refrigerate. Musanatumikire, ikani tebulo limodzi. supuni ya mpunga wophika.
Tsabola wokoma ku Bulgaria
Zipatso zake zimakhalanso ndi mavitamini othandiza kwa thupi la munthu ndi beta-carotene. Tsabola wokoma m'kati mwa vitamini C, monga mchiuno wa rosi, imaposa chidziwitso chodziwika bwino - msuzi wakuda. Mitengo 100 ya zipatsoyi imaphatikizapo 200 mg ya vitamini C, ndi 100 g ya tsabola wofiira - pafupifupi 250 mg (!). Kumbukirani kuti zofunika tsiku lililonse la thupi la mwana mu vitamini ndi 60-100 mg. Tsabola ikamakula, mavitamini ambiri amatha kuwonjezeka. Mphumba yowonjezera ya pulasitiki yosasunthika ili ndi mavitamini ambiri kuposa gawo lake lobiriwira. Mitundu ya mavitamini olemera kwambiri, yakucha pafupi ndi m'dzinja.
M'nyengo yozizira, tsabola wokoma mwakula mu greenhouses. Ngakhalenso pa tsabola wowonjezera kutenthepera vitamini C. Vitamini zothandiza kuti thupi la munthu likhalebe komanso pamene akutha. Pepper phala - wothandizira mavitamini pakati pa ndiwo zamasamba. Ngakhale mavitamini otetezedwa bwino mu tsabola wokoma. Kodi kuphika? Kwa ana, madzi atsopano amawoneka bwino.
Zipatso izi n'zosadabwitsa kuti zimakhala zowonongeka, ndipo theka la pod ndi thandizo la juicer ya magetsi akhoza kutenga 50-60 ml ya madzi okoma onunkhira. Kwa ana achikulire omwe amatha kufukula chakudya, saladi osiyanasiyana omwe ali ndi tsabola wokoma kwambiri ndi oladi wochokera ku tsabola imodzi ndi othandiza, ndi zosavuta ndi zokongoletsera.
Saladi wa tsabola wokoma ndi nkhuku
Tengani:
Matenda 100 a nkhuku yophika
Tsabola wofiira 1
2 tomato yamatchire
zovuta zowonjezera
phokoso la basil louma
Kukonzekera
Gwiritsani ntchito zosakaniza podiritsa kuvala. Kuti mupange kirimu wowawasa, yesetsani clove ya adyo, mutsuke ndi mchere.
Kuphulika kwa Brussels
Uyu ndi mfumukazi yeniyeni pakati pa mitundu yonse ya kabichi. Mu 100 magalamu a Brussels zikumera, 120 mg (!) Za vitamini C zilipo. Mu mawonekedwe a chisanu, amakhala ndi mavitamini 80% m'matties ake aang'ono, motero 40 g wa mazira a Brussels ndi okwanira kuti akwaniritse zofunikira za tsiku ndi tsiku la vitamini 50%. Beta-carotene ku Brussels imamera mu 15 (!) Nthaŵi zambiri kuposa zoyera kapena zofiira, ndipo katatu kuposa momwe zilili zofiira kapena kohlrabi. Mtengo wa zitsamba za Brussels zokhudzana ndi zakudya za mwana zimakhala zazikulu kwambiri moti ngakhale pang'ono pokha kuwonjezera msuzi wa masamba, borsch, supu ya kabichi kapena pickle, izo zibweretsa zopindulitsa zopanda pake.
Fungo la kabichi iyi, makamaka pambuyo pa chithandizo cha kutentha, ndilopadera kwambiri. Fungo limodzi ndi kulawa zimachokera ku mankhwala ambiri omwe amatchedwa indoles. Zili zofunika kwambiri chifukwa zimachepetsa kuchuluka kwa khansa, zimagwira ntchito pamodzi ndi quercetins komanso mavitamini C ndi E. Koma kukoma kwakeko sikukondedwa ndi ana onse, kotero amayesa "kuikonza", kuphimba ndi zitsamba ndi zina zonunkhira. Mitengo ya Brussels imamera mu magawo ochepa kwambiri a fodya wosuta komanso mopepuka mwachangu.Bark kabichi ndi olemera komanso mavitamini a B, makamaka B2.
Kabichi Brussels mu msuzi
Tengani:
Masamba 2/3 a kabichi kabichi
Tebulo 3. supuni batala
Tebulo 2. supuni za ufa
1 galasi la kirimu
mchere
Kukonzekera
Nkhono za Kochanchiki zimamera, popanda kuthamanga, kumiza mu madzi otentha amchere ndi kuphika kwa mphindi 6-7. Kutaya, ndipo mu msuzi, yambani ufa, wiritsani kwa mphindi zisanu, kuwonjezera mafuta, zonona, mchere ndi kutentha. Ikani kabichi mu msuziwu, muwotenthe kwa mphindi zisanu ndikupatseni msuzi. Mutha kuwaza katsabola kakang'ono kwambiri kodula chitowe.
Kabichi Brussels yokazinga
Tengani:
2/3 mbale ya kabichi yozizira
Tebulo 2. supuni batala
mchere
Msuzi:
100 g wa amadyera amadyera
50 g coriander
Tebulo limodzi. supuni ya madzi a mandimu
2-3 ml wa mankhwala a saline
kirimu wowawasa, wothira mafuta obiriwira (kulawa)
Kukonzekera
Ozizira kochanchiki kabichi wiritsani. Ndiye mopepuka mwachangu ndi batala ndi kutsanulira msuzi. Dill ndi cilantro amamenyedwa mogwirana ndi kirimu wowawasa ndi kirimu. Onjezerani madzi a mandimu ndi mankhwala a saline, sakanizani bwino, yesetsani kuti musakhale wowawasa kapena, mwatsatanetsatane, mwatsopano. Mavitaminiwa amathandiza kwambiri kudzaza mbale pafupifupi ana onse: saladi, mbale yoyamba ndi yachiwiri.
Vitamini C ndi ofunika kwambiri
Kuteteza thupi, makamaka ana, ku matenda ambiri a tizilombo ndi bakiteriya, kumalimbitsa chitetezo cha mthupi.
Amalimbikitsa kuchiritsa mabala, kuyaka komanso kutupa magazi. Zimachepetsa machiritso a ziphuphu mu nthawi yotsatira.
Zimalepheretsa mapangidwe a nitrosamines m'thupi, poizoni zomwe zili ndi khansa. Kufika kwina kumachepetsa kuipa kwa nitrates ndi nitrites.
Mavitamini othandiza a thupi la munthu amakhala ndi mphamvu zothandizira, komanso amathandizira kuchiza chimfine.
Zimapangitsa kuti ayambe kutsanzira chitsulo. Zimachepetsa zotsatira za thupi la mitundu yosiyana siyana. Amalimbitsa kumangiriza kwa mapuloteni a m'magazi, motero kumawonjezera chiyembekezo cha moyo.