Moyo wathu ukukhala wochuluka kwambiri komanso wopita patsogolo chaka chilichonse. Tonsefe timafuna kukhala ndi nthawi yokhala tokha, tikudzipatula tokha kuyambira pachiyambi ndi moyo wamasiku ano, ambirife timanyalanyaza kudya zakudya zowonongeka, m'malo mwake timadya zakudya zopatsa thanzi, ngakhale kuti timasangalala kwambiri, koma tili ndi mavitamini komanso amchere ochepa.
Koma ngati ife, achikulire, tili ochepa kuti tibweretse mavitamini awo, pokhala atapeza mankhwala awo osakaniza, ndiye kuti thupi la mwanayo silinakonzedwe kuti ayesedwe. Popanda, vitamini D3 ingaperekedwe kwa mwana wa sabata zitatu. Chifukwa chake, tiyenera kukhala oyenerera komanso omvera poyandikira zosankha za mwana, ngati tikufuna kuti mwana wathu akhale wathanzi komanso wosangalala.Kumayambira pati? Timakumbukira agogo athu aakazi, omwe amathera nthawi yozizira pa ziwembu zawo, amasamalira antchito ndi currants, ndiyeno amanyadira kukonzekera mchere wawo m'nyengo yozizira ndikulowa m'nyumbayi. Inde, timayamba kuphunzira kuchokera kwa ambuye akugwedeza, kuyanika, kukhetsa, kupukuta, kuzizira kwa mphatso za munda ndi munda. Ayi, sindikuitanitsa zamphamvu zonse kuti ndiponyedwe pa malowa, ndikuiwala za tchuthi zomwe amadikira kunja)). Tsopano ambiri okonda munda omwe ali ndi chiyambi cha nyengo ya chilimwe ali wokonzeka kugawana nawo zokolola zawo pangongole. Komanso, simukusowa chidebe cha zipatso, ndi bale a maapulo. Pambuyo pake, mukhoza kudziika pa galasi-awiri, koma zipatso zosiyana. N'chimodzimodzinso ndi zamasamba.
Ndikhulupirire, pali njira zambiri zotetezera mtengo wa masamba, zipatso ndi zipatso, ndipo ubwino wochokera kuzinthu zotere ndi zambiri. Chopunikira cha mazira a blueberries mu gruel, kapena zipatso zing'onozing'ono za kiranberi, zomwe zimaphwanyidwa mu tiyi, zimapangitsa mwanayo kukhala wochuluka, mosasamala kanthu za zochepa zolemera zomwe zagwiritsidwa ntchito. Ngakhalenso nthambi za parsley ndi udzu winawake wa chisanu zimapereka gawo la mavitamini ku supu ya crumb. Timakumbukira kuti madzi a chipatso chochokera ku jamu la zipatso zam'munda sali otsika pang'onopang'ono kuti phindu la mafakitale a fakitale, ndipo ngati simunali waulesi komanso wophika m'dzinja lakumwero, mukusunga kapena kuzizira, ndibwino. Ndipo kodi mukudziwa kuti ndi mawonekedwe a chisanu kuti zipatso zimasunga ascorbic acid ndi carotene bwino? Dziwani kuti kugwiritsidwa ntchito kwa mazira ozizira ayenera kudyedwa mwamsanga mutangotha kutaya, ndipo masamba ayenera kulowera pansi msuzi ndi kuphika mpaka okonzeka. Mukhozanso kuwonjezera ragout, casserole, omelets komanso meatballs zosiyanasiyana. Kuchokera ku zipatso ndi zipatso, mungathe kukonzekera mavitamini, odzola, morsie, kuwonjezera phala, mankhwala a mkaka wowawasa, ndi kukonzekera zakudya zokometsetsa ndi zokometsera. Mwina wina sakudziwa, koma ngakhale tomato komanso tsabola zosavuta zimasunga kukoma kwawo, zonunkhira komanso mavitamini ambiri atakhala ozizira.
Komanso, musaiwale kuti mu masamba ophika ndi mavitamini, mavitamini omwe amathandiza kwambiri, makamaka vitamini C., amasungidwa.Koma zakudya zophika zamasamba (monga kaloti ndi mbatata) zingagwiritsidwe ntchito monga msuzi wophika ana.
Kumbukirani kuti vitamini A ilipo mu zamasamba ndi zamasamba; vitamini E mu masamba obiriwira; vitamini C mu zipatso za citrus, zipatso, tsabola, kabichi ndi tomato; vitamini B2, zomwe zimapangitsa ubongo, uli ndi broccoli ndi sipinachi; Vitamini B12 ili ndi mitundu yonse ya zamasamba.
Inde, lero, pamene kutalika kwa nyengo yayitali, tifunika kukhala okhutira ndi masamba okhaokha. Koma kumbukirani kuti amayi ophika ophika broccoli puree kapena apulo compote adzabweretsa phindu lalikulu kwa mwana kusiyana ndi chakudya chokonzekera zam'chitini. Chabwino, ndipo chilimwe chilimwe, titakulungira manja athu, timayamba kusunga mavitamini kwa munthu wokondedwa kwambiri padziko lapansi - kwa mwana wanu ...