Momwe mungakhalire? Kodi n'zotheka m'chilimwe kukhala wokhutira ndi mavitamini ndi zamoyo zamadzimadzi, ndikudzikana nokha "mavitamini" ndi zowonongeka - pambuyo pake, m'mabedi am'munda amakula zipatso zosavuta za zipatso, ndiwo zamasamba, zipatso? Zambiri za thanzi ndi kukongola! Musakwiyire. Koma sikofunikira kufotokozera zofooka, zosavomerezeka za thupi ndikuyesa mavuto. Tiyenera kupeza "golidi" kutanthauza "kuchita" moyenera.
Choyamba, ndibwino kuti musakonzekeretu mimba yanu. Kodi nthawi zambiri mumakhala ovuta? Ndiko kulondola, kumayambiriro kwa masika ndi autumn. Choncho, madokotala amalimbikitsa odwalawa nthawi yomweyo kuti ayambe kuchitapo kanthu kuti athetse vutoli. Ndiyeno m'nyengo ya chilimwe mimba yanu idzakhala "yokonzekera nkhondo yonse." Koma ngati kubwezeretsa kunkachitika panthawi yokolola (ndipo izi zimachitika kawirikawiri pambuyo pa sitiroberi yoyamba, yoyamba currant kuchokera mu mtima)? Nkofunika kwambiri panthawiyi kuti musatengere zakudya zonse zamasamba ndi masamba obiriwira. Komabe, atsopano timadziti kuchokera ku kaloti, sipinachi ndi udzu winawake wambiri ndi zonona zimasonyezedwa ngakhale kuwonjezereka kwa chilonda cha chilonda, colitis, gastritis. Sizimayambitsa kupweteka kwa gasi.
Pambuyo powonjezera phindu phindu la mucous porridges, madzi a mbatata ndi zakudya zosamalidwa zitsamba zidzatha, pang'onopang'ono mungayambe kudya zakudya zamasamba, zipatso, ndiwo zamasamba ndi zipatso. Pachifukwa ichi, munthu ayenera kutsatira malamulo osavuta:
• Zipatso ndizokha pakati pa chakudya;
• Zamasamba - zosiyana ndi tirigu, nyemba ndi nandolo pamagawo ang'onoang'ono;
• Mimba yofooka ndi yosavuta kukumba zipatso m'mawa ndi madzulo, ndi kuzidya musanadye chakudya, osati pambuyo.
Ntchito yathu sikuti ikhale yopulumutsa kachilombo ka chakudya, komanso kuti zikhale bwino kuti thupi likhale lolimba, kuti likhale lolimba. Chilimwe chimapereka mpata wapadera wokhutiritsa thupi ndi maselo ofanana kuchokera ku mabedi - calcium, ayodini, silicon, sodium. Kusamalira m'mimba mwanu, simungaiwale za madalitso oyambirira a zipatso, ndiwo zamasamba ndi zipatso.
Calcium
Zomera za calcium - masamba onse, nsonga za beet, broccoli, Brussels, kabichi woyera, kolifulawa, kohlrabi, chitumbuwa, mpiru, dandelion, masamba, etc. Chitsime chachikulu cha kashiamu zachilengedwe ndi zobiriwira anyezi. Pomwe amasangalala ndi mivi, zikhoza kuoneka, zinthu zofunikira zowonjezereka zimangowonjezereka. Chiyambi cha July ndi nthawi yokolola ya anyezi wobiriwira. Anakulira bwino, mivi imakhala yowonongeka, yowala. Easy kukonzekera: sankhani, kusamba, youma ndi finely kuwaza. Pindani mu matumba ndi kuzizira. Mukhozanso kuchita ndi mivi ya adyo. Madokotala-ochizira zakudya omwe amawathandiza kuti azitha kuzizira ndi kuyanika mbewu zobiriwira ndi zokometsera. Pali mawu akuti anyezi amasunga ku matenda asanu ndi awiri, koma anyezi atsopano akhoza kupereka ndi mavuto ambiri. Koma zouma kapena mazira - m'mimba zimatenga popanda mavuto. M'chilimwe, mwatsopano saladi anyezi, mukhoza kutentha ndi madzi otentha.
Chinthu china chachikulu cha calcium ndi cherry. Zipatso za Cherry zili ndi mavitamini C, B1, B2, E, PP. Zili ndi, kuphatikizapo calcium ndi zina zamtengo wapatali zitsulo - chitsulo (zofunikira kuthandizira ndondomeko ya hematopoiesis ndi kupuma kwa ma tishu), potaziyamu (kuchotsa madzi ochuluka) ndi ena. Ndipo chifukwa cha anthocyanins ndi anthocyanides zomwe zili mu chitumbuwa chomera chitumbuwa, kuphulika kwa njira zotupa ndi kubwezeretsana kwa minofu kumachitika. Kotero thupi liri ndi zotsatira zobwezeretsa. Zipatso za chitumbuwa ndizochepa, kuphatikizapo zinthu zingapo zomwe zili mkati mwake zimamanga ndi kuchotsa poizoni m'thupi, sizimatulutsa mafuta omwe alowa m'matumbo. Pakati pa nyengo, pamene pali yamatcheri ambiri ponseponse, ndibwino kuti muzichita chithandizo cha chitumbuwa. Tsiku lililonse, gwiritsani ntchito mwatsopano kapena kuwonjezera mbale zosiyanasiyana. Mitengo yamatcheri yatsopano imatha kuyendetsa chimbudzi, kuthetsa vuto la kudzimbidwa.
Iodini
Iodine ndizitsulo zodabwitsa, magwero a nzeru zathu. Monga mukudziwira, dziko la Russia lawonongeka ndi ayodini, ndipo kuti chotsatira ichi chilowe mu chipatso chamaluwa, ndikofunikira kupanga feteleza yoyenera komanso yanthaŵi yake. Biringanya, mpiru ndi zipatso, rutabaga, buluu, saladi ya saladi, saladi ya rucola, zukini, ziphuphu za Brussels, sitiroberi ndi sitiroberi, anyezi, chard, karoti, nkhaka, tsabola amakhala ndi luso lodzaza ndi ayodini m'nthaka.
Strawberries ndi strawberries ali ndi zambiri ascorbic asidi, folic acid, chitsulo, ayodini. Zonsezi palimodzi zingakhale ndi zotsatira zowonongeka kwa anthu omwe ali ndi vuto la kuchepa kwa magazi m'thupi, rheumatism, neurasthenia. Mavitaminiwa amathandizanso m'matumbo a gastritis, rickets, periodontitis, eczema, khungu la khungu, atherosclerosis, stomatitis. Tengani malamulo m'chilimwe kuti musakanike mano anu ndi phala, koma ndi strawberries. Manyowa amakhala oyera, ndipo amaiwala za matenda otha msinkhu komanso zosautsa pakamwa. Froberries ndi strawberries mkaka, kirimu wowawasa kapena kirimu sizimayambitsa vuto loipa kwa anthu omwe ali ndi vuto ndi m'mimba mwa nthawi popanda zovuta. Chenjezo liyenera kuperekedwa kwa ana aang'ono okha - diathesis ikhoza kuchitika.
Silicon
Ngati tikufuna kunena za munthu wamkulu, timanena kuti: "Inde, akutsanulira mchenga ..." Koma m'mawu amenewa pali choonadi: Kwa anthu okalamba, thupi limayamba kutaya kwambiri silicon. Mwa njira, oatmeal ndi gwero lodabwitsa la silicon. Ndi silicon yomwe imakhudza kwambiri chiberekero cha ubongo, makamaka gawo lomwe lingaganize ndi kusanthula. Koma chifukwa chofanana ndi silicon ndikofunika kutsogolera njira ya moyo ndikugwira ntchito panja. Silicon imateteza matenda osteoporosis ndipo imathandiza kuti calcium iyambe kuyamwa. Zili mwa mawonekedwe a silicon phindu la zipatso zambiri, zipatso zamasamba. Zachilengedwe za silicon: zitsulo za beziti ndi beets, chitumbuwa, mpiru wa mpiru, kohlrabi, kabichi woyera ndi kolifulawa, strawberries, strawberries, anyezi, nkhaka, saladi ya rucola, letesi, mbewu za mpendadzuwa, dzungu, tomato, tomasi, spinachi.
Makamaka zambiri silicon mu nkhaka udzu - borago. Mwamwayi, sikovuta kumulera iye dacha. Mwezi umodzi mutabzala, mutha kukolola. Kuchokera ku masamba a borago kupanga zowonjezera za saladi, vinaigrette, okroshki, ozizira borsch. Mwa njira, saladi wobiriwira ndi borago imakumbidwa bwino. Yesani nokha! Asayansi atsimikiza kuti msipu watsopano wa nkhaka (monga zokometsera) ndi madzi ake amathandizira kuti ntchito ikhale yabwino, kusintha kwa mtima, kuchepetsa kupsinjika maganizo, kumverera kwa mpumulo pamene kufooketsedwa kwa mtima pa mitsempha.
Sodium
Sodium, ife pamodzi ndi inu nthawi zambiri mumagwiritsa ntchito mchere wamba. Monga mukudziwira, sodium ndi yofunikira kuti chimbudzi chikhale chodziwika bwino, ndipo m'thupi la munthu chimakhala chachikulu kwambiri. Zimasakaniza chakudya pa nthawi ya chakudya ndipo zimapangitsa kuti zikhale bwino kwambiri, kotero madokotala akukulangizani kuti mufunefuna chakudya kwa nthawi yaitali ndi bwino. Mwa njira, nthawi ya kutentha komanso ngati mukukondana, thupi limapanga kupanga "sodium". Ndipo ngati muli wokwiya nthawi zonse, mwamsanga msanga ndi wokwiya, ndiye sodium imabwereranso ndi mkodzo. Pamene sodium sikokwanira, mitsempha ili ndi malire, kuthekera kwa kuganiza ndi kuganizira kumakhala kochepa ndipo kuwonetsa kwakukulu kumayambiriro kwa kutentha kumachitika. Ndiyenera kuchita chiyani? Ayi, musadye chakudya chambiri! Ndi bwino kudya kabichi woyera woyera ndi Brussels, broccoli, mapeyala owuma, radish, chard, strawberries, udzu winawake, sipinachi, letesi.
Kulembetsa kwamuyaya m'nyumba zazing'ono kunaperekedwa kwa udzu winawake, ndipo izi ndi zolondola. Kulima mzu wa celery ndi chinthu chovuta kwambiri, koma ndi masamba ndi petioles mulibe vuto lililonse. Ndipo si kanthu, kuti kukoma kwake ndi fungo ndizopweteka pang'ono. Koma phindu lake ndi lofunika kwambiri! Tsamba lililonse ndi nyumba yosungirako zinthu zothandiza. Pamodzi ndi ascorbic asidi ndi carotene mu udzu winawake, pali mavitamini ambiri a B ndi PR omwe amachititsa kulimba kwa mitsempha, khungu loyera, mtima wosasokonezeka, m'matumbo ndi kupuma kwa ma tishu. Mchere wambiri ndi salt wothira - potaziyamu, calcium, phosphorous, sodium. Zonsezi zimanyamula thanzi la mtima, minofu ndi mafupa. Selari, makamaka ma tubers, imatha ngakhale kulimbana ndi shuga, chifukwa ili ndi mankhwala okhudzana ndi insulini. Komabe, kupindula kwakukulu ndiko kukhala ndi anti-inflammatory, diuretic action, ndiko kuti, zingathandize thupi kuthetseratu mankhwala omaliza a kagayidwe kameneka, kusungabebe achinyamata ndi thanzi losatha. Mofanana ndi vitamini ndi mchere wothira udzu winawake, letesi, rucola ndi watercress. Zili ndi rutin, zomwe zimathandiza kulimbikitsa makoma a mitsempha. Koma pali vuto limodzi - sangathe kupeza ntchito zamtsogolo. Ndikofunika kudya mwatsopano, mwinamwake phindu lidzatha.
Akatswiri amalimbikitsa kwambiri kulima ruku, kuthandiza ntchito ya m'mimba, kutsitsimutsa kayendedwe ka mantha ndi kugona tulo. Ena amachita izo mu wowonjezera kutentha (kuti apititse patsogolo kukula), sabata iliyonse kufesa yatsopano. Rukola amapereka zonunkhira zokometsera ndipo ndi chokoma kwambiri mu saladi ndi peyala, mphesa ndi tchizi. Kupuma kwa saladiyi kungapangidwe kuchokera ku vinyo wowawasa, mafuta a mafuta kapena mayonesi, ndi kuwaza mbewu zokazinga pamwamba, pambuyo poyeretsa.
Nutritionist akulangiza: kuti mukhale ndi chidaliro kuti mudzalandira mapindu oyenera a zipatso, ndiwo zamasamba, zipatso, muyenera kutsatira malamulo osavuta. Pa tebulo nthawi zonse ziyenera kutumizidwa zamasamba ndi zipatso za mitundu inayi: lalanje, wobiriwira, wofiira ndi wachikasu. Mukafuna kudya zomera ndi nsonga, kuti muchepetse zotsatira zosasangalatsa za m'mimba, kuzigonjetsa kuchipatala chafupikitsa, mutsuke madzi ozizira ndi kupanga saladi. Kuwonjezera apo, musamangosakaniza ndiwo zamasamba ndi zipatso mu mbale imodzi, kusakaniza uku kumapangitsa kuchulukitsa gasi kupanga. Moyo wa chilimwe si nkhondo, pamene simukuyenera kusunga mimba yako. Ndi moyo umene simukuyenera kuteteza mimba, koma thupi lonse.